Raya Nasrallah

Biologist, Dietician

RECOMMENDATIONS:
1. It is recommended to drink at least 1.5 L of water per day.
2. Use moderate amounts of salt.
3. Tea and other infusions are allowed, but with no addition of sugar if possible.
4. Items such as celery, endive, lettuce, onions, garlic, parsley and all green leaves
are very low in calories.
5. All dishes must be cooked with no addition of butter or other
forbidden oils.
6. Ideally, food products should be organic.

THINGS TO AVOID, IN ORDER TO

DETOXIFY THE BODY:
 Avoid all foods and foods products containing ASPARATME,
SACCHARINE and SUCRALOSE.
 Avoid all foods and food products containing cow milk and all the
derivatives (cheese, labneh, laban, cream, crème fraîche, butter, white
sauce, béchamel…).
 Avoid all foods and food products containing gluten (wheat, spelt, rye,
barley, burghol…) and all the derivatives.
 Avoid all foods and food products containing corn and all the
derivatives like popcorn, chips, high fructose corn syrup…
 Avoid all foods and food products containing soya and all the
derivatives.
 Avoid all foods and food products containing yeast and all the
derivatives.
 Limit as much as possible the consumption of Coffee and Caffeine,
Alcohol, and Chocolate.
 Avoid all foods and food products cooked or containing corn oil, canola
oil or sunflower oil
 Avoid all foods and food products containing coloring agents, flavor
enhancers, food preservatives…
 Avoid all foods and food products containing white refined sugar or
brown sugar and all the derivatives
 Carbonated beverages (Coke, 7Up…)

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com
Raya Nasrallah
Biologist, Dietician

Yeast: Forbidden foods and forbidden products

 Mushrooms
 French Fermented Cheeses:
o Roquefort, Camembert, Brie, Caprice des Dieux…
 Baker’s Yeast:
o Bread, manakish, croissant, pizza, lahm bi aajin, kaak…
 Brewer’s yeast:
o Vinegar, balsamic vinegar
o Mustard
o Ketchup, Tabasco
o HP sauce, Worcestershire sauce, Barbecue sauce
o Mayonnaise
o Chinese Sauces
o Soya sauce Coconut Aminos
o Cube Maggi, Knorr
o Maggi soups…
o Pickles
o Beer
o Red, White and Rosé wines
o Champagne
o Cognac
 Malt/ Malt Flavoring:
o Whiskey
o Bourbon
o Cereals, Processed chocolates and sweets

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com
Raya Nasrallah
Biologist, Dietician

READ CAREFULLY ALL THE INGREDIENTS!!!!!!

FOODS ALLOWED:
 All Goat and Sheep cheeses
 All products Lactose-Free and Gluten-Free
 Oat, Buckwheat, Millet, Tapioca, Quinoa
 Black, Red or Whole Rice, Sweet Potato
 Peas, Green beans, Lentils, Beans…
 Meat and Poultry (organic, free-range, grass-fed)
 Eggs (organic, free-range)
 Fish and Sea food
 All the fruits
 All the vegetables
 All the raw nuts, almonds, cashew nuts, hazelnuts...
 Olive oil, coconut oil, Tahini

List of Allowed Cheeses:

 Goat: Chèvre, Chavroux, Soignon, Chèvre cendré
 Sheep: Brebis des Pyrénées, Etorki, Manchego, Pecorino, Tomme
de Brebis, Petit Basque
 Biomass: Labneh Goat
 Goût Blanc: All cheeses except milk and yogurt
 Go Baladi: All cheeses except milk and yogurt

List of Allowed Cold Cuts (Lactose-Free and Gluten-Free):

 Levoni, Reinert, Madrange, Olida, Coppenhague, Ferrarini

Markouk Oat Bread from Furn El-Chami (01-375558 Imad)

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com
Raya Nasrallah
Biologist, Dietician

BREAKFAST:
 40 gr. of Gluten-Free and Lactose-Free bread.
 2 teaspoons of zaa’tar with very little oil or 40 gr. goat or sheep cheese or 40
gr. of milk-free and gluten-free ham or milk-free and gluten-free turkey ham or
2 eggs.
 1\2 tomato, 2 cucumbers.

SNACK: (~During the day)

 2 portions of fruits.
+
 10 pieces of raw nuts (almonds, walnuts, cashew nuts…), soaked in water to get
them activated.

NB:
 Any Lunch A goes with any Dinner A.
 Any Lunch B goes with any Dinner B.
 Do not mix a meal from the A list with a meal from the
B list.
 It is allowed to inverse the meals during the day, as long
as you remain in the same list.

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com
Raya Nasrallah
Biologist, Dietician

Fruits: 1 Exchange of fruits equal to:

Portions of fruits:
 Fruit salad 1\2 cup 110 gr.
 Apple 1 small 110 gr.
 Banana 1 small 50 gr.
 Cherries 12 85 gr.
 Figs 2 medium 100 gr.
 Grapes 12 small 85 gr.
 Orange 1 small 182 gr.
 Mandarine 2 small 135 gr.
 Peach 1 medium 170 gr.
 Big pear 1 medium 112 gr.
 Plums 2 small 140 gr.
 Melon 1 cup of cubes 378 gr.
 Strawberries 1 cup 200 gr.
 Water Melon 1 cup of cubes 280 gr.
 Kiwi 1 fruit 100 gr.
 Pineapple fresh 3\4 cup 120 gr.
 Mango 1\2 small 100 gr.
 Ashta 1\2 100 gr.
 Pomegranate 1\2 medium 90 gr.
 Kaki 1\2 big 100 gr.
 Dates 2 medium
 Grapefruit 1\2 medium 180 gr.

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com
Raya Nasrallah
Biologist, Dietician

LUNCH  A
 YAKHNEH
 2\3 cup of boiled whole, or wild or black rice.
 2\3 cup of vegetables (bemieh, green peas, loubieh…) with tomato sauce.
 30 gr. of meat.
 Mixed salad.
 2 teaspoons of olive oil.

 SPAGHETTI
 1 cup and a half of boiled gluten-free and lactose-free spaghetti (with no butter).
 1\2 cup of tomato sauce with ground meat.
 Mixed salad.
 2 teaspoons of olive oil.

 MOUJADDARA
 1 cup of moujaddara or of moudardara.
 30 gr. of gluten-free and lactose-free bread.
 Malfouf salad.
 2 teaspoons of olive oil.

 MEHCHI KOUSSA
 3 or 4 small pieces of mehchi koussa or of stuffed eggplants.
 Mixed salad.
 2 teaspoons of olive oil.

 CHINESE VEGETABLES
 2\3 cup of boiled whole, or wild or black rice or of cooked quinoa.
 2\3 cup of vegetables with sauce.
 30 gr. of meat or 40 gr. of white chicken or 50 gr. of shrimps.
 Mixed salad.
 2 teaspoons of olive oil.

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com
Raya Nasrallah
Biologist, Dietician

DINNER  A
 SALADE COMPOSÉE
 90 gr. of water tuna or shrimps or 80 gr. of boiled or grilled chicken or 60 gr. of goat or
sheep cheese.
 1 or 2 cucumbers.
 1 tomato.
 Lettuce, bakléh, rocca...
 2 teaspoons of olive oil.

 SMOKED SALMON
 100 gr. of smoked salmon.
 Mixed salad.
 2 teaspoons of olive oil.

 SANDWICH
 40 gr. of gluten-free and lactose-free bread.
 60 gr. of gluten-free and lactose-free turkey ham or 60 gr. of boiled or grilled chicken or 60
gr. of gluten-free and lactose-free ham or Bresaola or 60 gr. of goat or sheep cheese.
 Lettuce, tomato…
 Mixed salad.
 2 teaspoons of olive oil.

 OMELETTE
 2 eggs.
 1 cup of vegetables (tomato, onions, squash…).
 30 gr. of gluten-free and lactose-free bread.
 Mixed salad.
 2 teaspoons of olive oil.

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com
Raya Nasrallah
Biologist, Dietician

LUNCH  B
 GRILLED BEEF, CHICKEN, SALMON…
 150 gr. of grilled beef or kafta or 150 gr. of grilled salmon or 180 gr. of grilled white chicken
(with no skin) or 200 gr. of grilled shrimps or 200 gr. of grilled fish.
 1\2 cup of boiled whole, or wild or black rice or of cooked quinoa or 1 boiled or baked sweet
potato (~100 gr.).
 Mixed salad.
 2 teaspoons of olive oil.

 SUSHI (without soya sauce!!!)

 10 pieces of sashimi.
 2 pieces of sushi.
 2 pieces of maki.

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com
Raya Nasrallah
Biologist, Dietician

DINNER  B
 HOMMOS BALILAH or FOUL MOUDAMMAS
 2\3 cup of hommos balilah or of foul moudammas.
 40 gr. of gluten-free and lactose-free bread.
 Mixed salad.
 2 teaspoons of olive oil.

 COOKED VEGETABLES
 1 cup of cooked (boiled or grilled) vegetables.
 1 boiled sweet potato (~150 gr.) or 2\3 cup of boiled whole, or wild or black rice or of
cooked quinoa.
 2 teaspoons of olive oil.

 QUINOA or RICE SALAD

 2\3 cup of boiled whole, or wild or black rice or of cooked quinoa.
 1 cup of fresh vegetables.
 Lettuce.
 2 teaspoons of olive oil.

 LOUBIEH or BEMIEH BI ZEIT

 1 cup of loubieh or bemieh bi zeit.
 30 gr. of gluten-free and lactose-free bread.
 Mixed salad.
 2 teaspoons of olive oil.

 LEGUME SALAD
 2\3 cup of lentils, chick peas, white beans...
 1 cup of vegetables (tomatoes, onions…).
 2 teaspoons of olive oil.

 SWEET POTATO SALAD

 1 baked sweet potato (~150 gr.).
 1 cup of boiled green beans.
 Onions, parsley…
 2 teaspoons of olive oil.

Aoun Bldg. Jisr El Bacha Tel: 00-961-1-511330

Beirut-Lebanon Mob: 00-961-3-407778
E-mail: rayanasralah@gmail.com