57 · Recipes
Verified Tayyibat recipes
51 recipes verified against the list of permitted foods. Every dose follows system principles: 200 g protein and 80 g raw grain per adult serving, 2-3 main ingredients per dish.
57
recipes
6
cuisines
100%
Tayyibat
Official red meat hierarchy
According to Dr. Diaa Al-Awadi's teachings
01
Lamb · mutton
Priority red meat
02
Liver
Once a week max
03
Goat
Easily digestible
04
Grass-fed beef
Boiled then seared
Wild sea fish forms a separate family, prioritize 1-2 times a week. Only one animal protein family per meal (rule 03).
Category
Cuisine
Day
Difficulty
57 recipe matches
Lunch · Protein day · Egyptian
Beef on white rice
The official preparation Dr. Al-Awadi recommended: beef simmered first, then seared in ghee, served on basmati rice.
105 min · 4 servings · Intermediate
Lunch · Protein day · Levantine
Lamb on freekeh
Levantine classic: lamb simmered until tender, freekeh cooked in the broth, finished with olive oil.
110 min · 4 servings · Intermediate
Dinner · Protein day · Mediterranean
Grilled fish on freekeh
Light evening dish: wild sea fish grilled simply, served on freekeh dressed with olive oil.
45 min · 4 servings · Easy
Breakfast · Rest day · Levantine
Tahini and honey toast
A traditional Levantine breakfast pairing whole sourdough bread with raw stone-ground tahini and pure raw honey. Slow energy, no spike, ready in eight minutes.
8 min · 1 servings · Easy
Breakfast · Rest day · Egyptian
Cream with honey and dates
Three traditional ingredients: full cream, raw honey, soft dates. Nothing else.
5 min · 1 servings · Easy
Soup · Protein day · Levantine
Lamb and freekeh soup
A complete soup-meal: lamb cooked until very tender, freekeh that drinks the broth.
125 min · 4 servings · Easy
Soup · Rest day · International
Clear bone broth
The base for everything else. Beef or lamb bones simmered for hours, finished with a knob of ghee.
250 min · 6 servings · Easy
Lunch · Protein day · Egyptian
Pumpkin, beef and rice
Velvety winter dish: beef cubes, pumpkin in chunks, white rice cooked in the broth.
105 min · 4 servings · Intermediate
Lunch · Protein day · Egyptian
Beef liver and rice
Iron-rich and quick: beef liver seared hot in ghee, served with white rice and pickled lemon.
35 min · 4 servings · Easy
Dinner · Rest day · International
Mushrooms on toast
Quick light dinner: mushrooms sweated in butter, piled on whole-bread toast.
17 min · 2 servings · Easy
Soup · Protein day · Mediterranean
Crab bisque
Festive soup: crab boiled, butter, cream, served as the day's centrepiece.
45 min · 4 servings · Advanced
Snack · Rest day · International
Buttered corn on the cob
Boiled corn rubbed warm with butter. Filling and gentle on the stomach.
20 min · 2 servings · Easy
Breakfast · Rest day · Egyptian
Cheese and jam toast
Egyptian breakfast classic balancing salty mature cheddar with the floral sweetness of raw honey on warm whole bread. Children's favourite, eaten across Cairo since the 1960s.
8 min · 1 servings · Easy
Breakfast · Rest day · Egyptian
Butter and olives toast
Traditional Mediterranean savoury breakfast: warm whole bread, salted butter melting into the crumb and a handful of black or green olives. Eaten across the Levant for centuries.
8 min · 1 servings · Easy
Breakfast · Rest day · International
Chocolate and banana toast
A sweet whole-bread breakfast pairing seventy percent dark chocolate spread with ripe banana. Slow sugar release thanks to the fibre in both wholemeal and fruit.
8 min · 1 servings · Easy
Breakfast · Rest day · Egyptian
Cream and honey toast
An Egyptian Eid morning treat: warm whole bread topped with thick artisan qishta cream and a generous thread of orange-blossom honey. Served at family tables for celebration breakfasts.
8 min · 1 servings · Easy
Lunch · Protein day · Egyptian
Beef with roasted potatoes
An Egyptian Sunday plate built on the official Tayyibat method: beef shoulder slow-boiled in aromatic broth then seared in clarified butter, served beside floury potatoes roasted in butter until each face turns deep mahogany. Comfort food at its purest.
110 min · 4 servings · Intermediate
Dinner · Protein day · Mediterranean
Grilled fish with mashed potatoes
A light Mediterranean dinner balancing wild sea fish grilled over high heat with a velvet potato purée mounted with butter, no milk. Levantine coastal restaurants build the same dish with shared roots from Marseille to Beirut.
47 min · 4 servings · Intermediate
Lunch · Protein day · Levantine
Lamb and boiled potatoes
A frugal Levantine mountain dish from the Lebanese highlands and Anti-Lebanon: lamb shoulder slow-simmered to release its broth, potatoes added in the last stretch to drink in the lamb juices, finished with cold-pressed olive oil and a citrus accent.
125 min · 4 servings · Intermediate
Lunch · Protein day · International
Beef and potato gratin
Layered gratin: thinly sliced potatoes, boiled-then-seared beef, butter, baked until golden.
125 min · 4 servings · Advanced
Lunch · Protein day · Egyptian
Taro and beef stew
An Egyptian winter classic from the Nile delta: cubes of beef simmered slowly to release their gelatin, then taro added so its starch melts into the broth, the whole bound with ghee and olive oil. The signature one-pot stew of Cairo grandmothers.
130 min · 4 servings · Intermediate
Snack · Rest day · Egyptian
Taro sautéed in ghee
Egyptian Nile-delta side dish: taro tubers pre-boiled to break down their starch, then deeply caramelised in clarified butter. Traditional accompaniment to grilled meats and broth-based stews.
45 min · 2 servings · Easy
Lunch · Protein day · Egyptian
Pumpkin and beef gratin
An Egyptian autumn protein-day gratin: beef shoulder slow-boiled then sliced, layered with thin rounds of dense pumpkin, dotted with butter and finished with olive oil. Slow-baked until the pumpkin caramelises into the meat juices.
140 min · 4 servings · Intermediate
Lunch · Protein day · Levantine
Beef kofta and rice
A weeknight Levantine pleasure: hand-kneaded ground-beef fingers seasoned with cardamom and thyme, seared hard in ghee, then basmati rice cooked in the same pan to absorb every drop of the caramelised juices. A complete meal in one skillet.
60 min · 4 servings · Intermediate
Lunch · Protein day · Mediterranean
Ground beef and mushroom sauté
A quick weeknight protein-day plate inspired by Mediterranean home kitchens: mushrooms browned hard in butter to release their meaty notes, ground beef caramelised separately, both reunited and served on basmati rice. Thirty minutes from start to finish.
40 min · 4 servings · Easy
Dinner · Protein day · Mediterranean
Grilled crab with lemon
A Mediterranean coastal dinner: live blue crabs split, brushed with cold-pressed olive oil and grilled hard over charcoal until the shell turns deep red. Served simply with pickled lemon, the way Alexandrian fishermen eat it on the breakwater.
33 min · 2 servings · Intermediate
Dinner · Protein day · Mediterranean
Grilled fish on whole bread
An Aegean and Adriatic fisherman lunch reimagined for the home: wild sea fish grilled simply with olive oil and sea salt, slid onto warm whole bread that soaks up every drop, finished with cured olives and pickled lemon.
27 min · 2 servings · Easy
Soup · Rest day · Egyptian
Pumpkin and butter soup
An autumn rest-day soup inspired by the harvest tables of the Nile delta: ripe pumpkin slowly simmered in lightly salted water, blended to silk and lifted with cold artisan butter and a pinch of cardamom.
47 min · 4 servings · Easy
Soup · Rest day · Mediterranean
Creamy mushroom soup
A French-style velvet soup adapted to the Tayyibat palette: mixed mushrooms deeply browned in butter, deglazed and simmered, blended to silk and finished with a swirl of cream and a thread of olive oil.
42 min · 4 servings · Easy
Soup · Protein day · Egyptian
Taro and beef soup
A grounding Egyptian winter soup: beef shin slow-simmered to make a fortifying broth, taro tubers added in the last stretch where their starch melts into a velvety body. The signature comforting bowl of the Nile delta cold months.
115 min · 4 servings · Intermediate
Soup · Protein day · Mediterranean
Fish and rice soup
A light Mediterranean evening soup adapted from coastal Lebanese fisherman tradition: wild sea fish poached gently, the broth perfumed with thyme and anise, basmati rice cooked in it until tender, finished with cold-pressed olive oil.
47 min · 4 servings · Easy
Soup · Rest day · Mediterranean
Buttered potato soup
A classic French country potage adapted for the Tayyibat palette: floury potatoes simmered with thyme and salt, blended with cold butter and a swirl of cream into a soft, velvety bowl. The simplest comfort food in the western culinary canon.
40 min · 4 servings · Easy
Soup · Rest day · Mediterranean
Creamy corn soup
An end-of-summer rest-day soup inspired by Mediterranean field-corn harvests: sweet kernels boiled, the cobs themselves milked into the broth for extra body, then everything blended with butter and cream into a naturally golden velvet.
35 min · 4 servings · Easy
Snack · Rest day · Egyptian
Ghee-roasted sweet potato
A rest-day plate inspired by Egyptian street vendors who slow-roast whole sweet potatoes in clay ovens: cubes caramelised with clarified butter, finished with cardamom and a hint of sea salt to enhance natural sweetness.
50 min · 2 servings · Easy
Snack · Rest day · Mediterranean
Berry and cream bowl
A summer rest-day breakfast inspired by Mediterranean orchard tables: three allowed berries layered with full artisan cream and finished with a thread of wildflower honey. Antioxidants, slow-release dairy and natural sugars in one bowl.
8 min · 1 servings · Easy
Lunch · Protein day · Egyptian
Grilled pigeon on rice
An everyday Egyptian version of the celebrated stuffed-pigeon tradition: young farm pigeons grilled simply with cardamom-scented ghee, served on basmati rice cooked in their own roasting juices. Sunday family meal across the Nile delta.
55 min · 2 servings · Intermediate
Lunch · Protein day · Mediterranean
Butter-roasted quail
A Mediterranean autumn classic from coastal Greece and southern Italy: small whole quails massaged with herb butter and roasted hot until the skin crackles to amber. Served on warm whole bread to catch every drop of juice.
45 min · 2 servings · Intermediate
Lunch · Protein day · Levantine
Lamb skewers in ghee
Levantine charcoal-grill staple from Beirut to Damascus: shoulder-cut lamb cubes brushed with clarified butter, threaded on flat skewers, grilled hard and fast so the outside chars while the inside stays pink and juicy.
37 min · 4 servings · Intermediate
Breakfast · Rest day · Levantine
Fig and tahini toast
Late-summer Levantine breakfast: warm whole bread, raw stone-ground tahini, ripe black or purple figs and a thread of wildflower honey. Roots in Mount Lebanon orchard culture.
8 min · 1 servings · Easy
Lunch · Protein day · Egyptian
Egyptian fattah
The grand celebration dish of Egyptian cuisine: layered toasted whole bread, basmati rice cooked in beef broth, slow-simmered then seared beef, finished with a vinegar reduction. Served at Eid al-Adha across the Nile valley.
150 min · 6 servings · Advanced
Lunch · Protein day · Gulf
Yemeni mandi lamb
The signature feast of the Arabian Peninsula: lamb shoulder slow-cooked over saffron-cardamom rice, traditionally finished with a smoky charcoal kiss. Served at weddings from Sanaa to Riyadh.
180 min · 6 servings · Advanced
Lunch · Protein day · Levantine
Lamb maqluba
The dramatic upside-down rice dish of Palestine and Jordan: layered lamb, fried potato discs and basmati rice cooked together, then flipped onto the platter to reveal an architectural cake of meat and grains.
140 min · 6 servings · Advanced
Lunch · Protein day · Maghreb
Lamb tagine with prunes
A pillar of Moroccan festive cuisine: lamb shoulder slow-braised with saffron and cardamom, balanced by sticky honey-glazed prunes. A wedding-table classic from Fez to Marrakech.
155 min · 6 servings · Advanced
Lunch · Protein day · Maghreb
Moroccan mechoui
The desert pit-roast of the Maghreb, adapted to a home oven: lamb shoulder slow-roasted four hours under a saffron-thyme butter rub until the flesh shreds at a touch. Bedouin festive cuisine.
260 min · 6 servings · Intermediate
Lunch · Protein day · Egyptian
Stuffed pigeon hamam mahshi
The most prized celebration dish of Egyptian cuisine: young pigeons stuffed with spiced freekeh, slow-braised in clear broth then crisped in ghee. Found at Cairo wedding banquets since the Mamluk era.
105 min · 4 servings · Advanced
Dinner · Protein day · Levantine
Sayadiyeh fish and rice
Coastal Levantine fisherman dish: wild sea fish poached in saffron-thyme broth, served on rice cooked in the same liquid, finished with cold-pressed olive oil and pickled lemon. From the ports of Beirut and Latakia.
70 min · 4 servings · Intermediate
Lunch · Protein day · Gulf
Saudi kabsa with beef
The national dish of Saudi Arabia: long-grain rice cooked in deeply spiced beef broth scented with cardamom, thyme and saffron, crowned with slow-simmered then seared beef cubes. A staple of Riyadh family meals.
135 min · 6 servings · Intermediate
Dinner · Protein day · Levantine
Grilled kafta skewers
Levantine charcoal-grill staple: hand-mixed ground beef with cardamom and thyme, shaped onto flat metal skewers and grilled hard over high heat. The crust seals in the juices through fast cooking.
32 min · 4 servings · Intermediate
Lunch · Protein day · Levantine
Baked kibbeh
Levantine pride, here adapted with freekeh in place of bulgur: a fine ground-beef-and-grain shell baked in a wide tray, filled with cardamom-and-thyme spiced beef. Sliced into diamonds for sharing.
85 min · 6 servings · Advanced
Lunch · Protein day · Maghreb
Confit lamb shanks
A North African Sunday classic: lamb shanks slow-braised four hours in saffron and cardamom broth, finished with a glossy ghee glaze that pulls the meat off the bone. The kind of meal that fills a house with aroma.
270 min · 4 servings · Intermediate
Lunch · Rest day · Mediterranean
Saffron pilaf rice
The aromatic side that elevates any roast: basmati rice toasted in butter, perfumed with bloomed saffron and cardamom, glossed with a final knob of ghee. From the Persian-Turkish heritage of Mediterranean tables.
40 min · 4 servings · Easy
Lunch · Protein day · Maghreb
Whole wheat Moroccan couscous (Friday tradition)
The Friday meal of Moroccan families, adapted to the strict Tayyibat palette: whole wheat semolina (never refined) steamed three times in the traditional couscoussier, crowned with slow-simmered lamb shoulder, blended cooked onion, and Attaybatte tomato. Authentic Moroccan ritual, palette-compliant. Reserved for occasional consumption (once a week maximum, traditionally Friday).
150 min · 6 servings · Advanced
Lunch · Protein day · Maghreb
Tayyibat couscous-style with freekeh
A weekly-friendly Tayyibat alternative to traditional Moroccan couscous: cracked freekeh steamed in the couscoussier exactly like couscous, with the same lamb-onion-tomato Attaybatte broth and pumpkin. Same experience, same ritual, but with a grain that respects the strict palette every day of the week. For Tayyibat practitioners who do not want to wait until Friday.
135 min · 6 servings · Intermediate
Breakfast · Rest day · Levantine
Lebanese Mediterranean breakfast plate
The traditional Mount-Lebanon breakfast plate: aged akawi or cheddar, black Kalamata olives, fresh thyme leaves and zaatar drizzled with olive oil, sourdough whole bread, Medjool dates. Eaten slowly with mint or green tea. Energy-dense, palette-pure, ready in eight minutes.
8 min · 2 servings · Easy
Breakfast · Rest day · Gulf
Traditional Saudi breakfast
The morning of a traditional Najdi household in Riyadh: fresh qishta cream spooned over warm Medjool dates, a thread of raw mountain honey, a cup of unsweetened Arabic coffee with a touch of green cardamom. Ten minutes, no cooking, palette-pure. The original Saudi breakfast before the Western brunch invasion.
10 min · 2 servings · Easy
Breakfast · Protein day · Egyptian
Egyptian lamb liver and butter on sourdough
The high-density Cairo morning that workers eat before dawn shifts: lamb liver seared hard in butter for two minutes a side, sliced thin and piled on warm whole sourdough toast with a pinch of salt and a squeeze of marinated lemon. The official liver portion of the week (max once per week per the Tayyibat hierarchy). Intense flavour, ten minutes total, palette-pure.
10 min · 2 servings · Easy
Breakfast · Rest day · Levantine
Levantine platter with akawi, zaatar and fresh figs
A summer Lebanese-Syrian breakfast or light lunch: aged akawi cheese in olive-oil-and-zaatar dressing, black olives, fresh halved figs, sourdough whole bread. Eaten cold, no cooking. The figs balance the saltiness of cheese and olives, the zaatar oil binds everything. Five minutes, palette-pure, perfect for hot mornings.
5 min · 2 servings · Easy
Find ingredients in your country
Country hubs with local sourcing : markets, equivalences, adaptations. Egypt, Morocco, Lebanon, France, Belgium and more.
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.