7-day plan
Tayyibat 7-day meal plan : a complete week ready to cook
A printable 7-day meal plan that respects every Tayyibat principle: alternation of protein and rest days, the 2-hour rule, only foods from the tayyibat list, and the official beef method when meat is present. Each meal is a clickable link to the full recipe with ingredients, technique and step-by-step instructions. This plan was designed for adults of average activity ; halve portions for sedentary or double for very active.
Day 1
Monday
Breakfast
8 min
Tahini and honey toast
Lunch
105 min
Beef on white rice
Dinner
42 min
Creamy mushroom soup
Note : Open the week with a clean protein day. Beef broth from lunch can be reused tomorrow.
Day 2
Tuesday
Breakfast
5 min
Cream with honey and dates
Lunch
47 min
Pumpkin and butter soup
Dinner
50 min
Ghee-roasted sweet potato
Note : Rest day, no protein, focus on slow carbs and butter for hormonal balance.
Day 3
Wednesday
Breakfast
8 min
Cheese and jam toast
Lunch
110 min
Lamb on freekeh
Dinner
250 min
Clear bone broth
Note : Lamb day, the freekeh stuffing carries the smoky aroma signature of the system.
Day 4
Thursday
Breakfast
8 min
Fig and tahini toast
Lunch
17 min
Mushrooms on toast
Dinner
8 min
Berry and cream bowl
Note : Mid-week rest day to rebuild fat reserves before Friday's protein lunch.
Day 5
Friday
Breakfast
8 min
Cream and honey toast
Lunch
150 min
Egyptian fattah
Dinner
47 min
Fish and rice soup
Note : Friday is the celebration day, the official Egyptian fattah is the centrepiece.
Day 6
Saturday
Breakfast
8 min
Butter and olives toast
Lunch
135 min
Saudi kabsa with beef
Dinner
35 min
Creamy corn soup
Note : Gulf cuisine takeover with the saudi kabsa, kingdom of saffron and cardamom.
Day 7
Sunday
Breakfast
8 min
Chocolate and banana toast
Lunch
40 min
Buttered potato soup
Dinner
50 min
Ghee-roasted sweet potato
Note : Closing rest day, the body has recycled three protein loads and is ready to repeat.
This article relays the public teachings of Dr. Diaa Al-Awadi for educational and informative purposes. It is not medical advice. Consult your physician before any dietary change. Legal notice.