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OUR FRESH LITE PROGRAM –GET WELL FED,NOT WELL FAT.

LIST OF BENEFITS

Maintain your weight without your meals being boring.
We’ll plan your meals with nutritional goals to help you to achieve a healthy lifestyle.
Enjoy tasty, nutrient-balanced meals; with organic and fresh ingredients which help you to get/stay healthy.

Calories: Female 1,300-1,600 / Male 1,700-2,000 calories per day

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Discover a sample menu – Male

  • Day1
  • Day2
  • Day3
  • Day4
  • Day5
  • Day6

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Nutty Breakfast Quinoa, Egg White Frittata & Arugula Salad
Lemon-Cayenne-Maple-Aid
Ginger Miso Salmon with Shitake Mushroom Broth
Crudites with Beet Hummus
Beef Tagine with Butternut Squash and Lemon Couscous
Pistachio cranberry cookie
-

Calories
238.1
72.0
433.2
196.1
588.4
202.7
1730.6

Fat
5.3g
0.0g
18.8g
6.8g
10.3g
7.4g
48.5g

Protein
12.2g
0.0g
36.0g
6.7g
27.4g
7.0g
89.2g

Carbs
35.5g
18.0g
30.0g
27.1g
96.6g
27.1g
234.3g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Carrot Cake Oatmeal, Kale & Egg Scramble
White Juice
Roast Chicken & Rice Salad with Chaat Masala Cucumber Salad
Salmon and Sesami Onigiri
Lamb Pita Burgers with Arugula, Labneh, and Za'atar
Apple Pies
-

Calories
389.7
132
538.5
207.6
500.7
107.1
1883.6

Fat
8.4g
0.4g
17.3g
5.9g
17.1g
2.1g
51.2g

Protein
20.3g
2.1g
30.7g
10.0g
22.4g
1.7g
87.3g

Carbs
58.2g
32.0g
64.9g
28.6g
64.2g
20.3g
268.3g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Banana Flax Pancakes, with Coddled Eggs
Red Phyto Juice
Poached Salmon with Quinoa Garbanzo and Spinach Salad
Lentils and Yogurt
Chicken & Olive Tagine, with Grilled Flatbread
Raw Carrot Cake
-

Calories
470.0
99.5
391.0
449.3
563
195.1
1821.1

Fat
10.1g
0.4g
14.9g
5.2g
7.1g
11.8g
49.5g

Protein
23.9g
1.5g
29.6g
11.9g
21.4g
4.1g
92.4g

Carbs
71.0g
22.5g
34.6g
30.4g
74.9g
18.2g
251.6g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Salmon Frittata, Sweet Potato Hashbrownsy
Lemon-Cayenne-Maple-Aid
Chicken Picadillo Soft Tacos
Peanutbutter Protein bars
Kerala Beef Stew with CousCous
Pistachio chocolate craberry cookies
-

Calories
325.1
72.0
490.0
206.8
491.3
165.6
1750.8

Fat
7.3g
0.0g
14.7g
4.3g
14.0g
12.2g
52.6g

Protein
18.9g
0.0g
25.4g
6.7g
28.7g
4.0g
83.7g

Carbs
46.0g
18.0g
64.0g
35.3g
62.5g
9.9g
235.8g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Mediterranean Omelet with Quinoa and Honey
Pineapple, Cucumber, Kale, & Coconut Water Juice
Salmon Salad Sandwich with Asparagus Vichyssoise
Thai Kale Salad
Thai Beef and Basil with Brown Rice
Vegan orange cupcake
-

Calories
497.2
135.6
489.0
206.9
431.3
124.2
1884.3

Fat
14.2g
4.0g
8.3g
5.0g
4.9g
0.2g
36.6g

Protein
23.9g
3.6g
21.0g
10.9g
15.7g
1.8g
76.8g

Carbs
51.9g
21.3g
52.8g
29.7g
45.4g
13.1g
214.3g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Savory Oatmeal with Ricotta and Pistacios with green tea smoothie bowl
Carrot, Apple, Celery, Lime, & Ginger Juice and Pumpkin Seeds
Grilled Chicken, Zucchini Hummus with Rice & Edamame Salad
Quinoa Garbanzo and Spinach Salad
Grilled Sirloin with Miso Potato and Bean Salad
Raw Carrot Cake
-

Calories
412.0
141.4
466.3
99.9
423.4
199.4
1742.4

Fat
11.7g
0.6g
14.7g
1.1g
9.2g
12.0g
49.3g

Protein
11.7g
3.0g
14.9g
5.2g
28.6g
4.2g
67.6g

Carbs
65.0g
31.0g
68.6g
17.4g
56.6g
18.5g
257.1g

Discover a sample menu – Female

  • Day1
  • Day2
  • Day3
  • Day4
  • Day5
  • Day6

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Nutty Breakfast Quinoa, Egg White Frittata & Arugula Salad
Green Energy Juice
Ginger Miso Salmon with Shitake Mushroom Broth
Crudites with Beet Hummus
Beef Tagine with Butternut Squash and Lemon Couscous
Pistachio cranberry cookie
-

Calories
220.1
135.6
366.8
198.5
430.1
142.2
1493.3

Fat
3.3g
4.0g
13.2g
4.6g
3.8g
6.9g
35.8g

Protein
12.2g
3.6g
32.0g
4.9g
23.7g
5.6g
81.9g

Carbs
35.5g
21.3g
30.0g
34.4g
75.4g
14.4g
210.9g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Carrot Cake Oatmeal, Kale & Egg Scramble
White Juice
Roast Chicken & Rice Salad with Chaat Masala Cucumber Salad
Salmon and Sesami Onigiri
Lamb Pita Burgers with Arugula, Labneh, and Za'atar
Apple Pies
-

Calories
264.8
140.0
404.8
111.9
475.9
98.8
1496.1

Fat
6.5g
0.4g
11.7g
3.4g
16.9g
1.4g
40.3g

Protein
12.3g
2.1g
20.1g
5.5g
16.7g
1.2g
57.8g

Carbs
39.2g
32.0g
54.9g
14.8g
64.2g
20.3g
225.4g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Banana Flax Pancakes, with Coddled Eggs
Red Phyto Juice
Poached Salmon with Quinoa Garbanzo and Spinach Salad
Lentils and Yogurt
Chicken & Olive Tagine, with Grilled Flatbread
Raw Carrot Cake
-

Calories
267.6
99.5
343.0
222.6
402.6
110.3
1445.5

Fat
6.1g
0.4g
11.4g
3.3g
7.6g
6.1g
34.8g

Protein
9.3g
1.5g
25.6g
13.7g
19.9g
2.4g
72.4g

Carbs
43.9g
22.5g
34.6g
34.5g
63.6g
11.5g
210.6g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Salmon Frittata, Sweet Potato Hashbrowns
Lemon-Cayenne-Maple-Aid
Chicken Picadillo Soft Tacos
Peanutbutter Protein bars
Kerala Beef Stew with CousCous
Pistachio chocolate craberry cookies
-

Calories
325.1
72.0
374.3
206.9
369.6
76.6
1424.6

Fat
7.3g
0.0g
7.5g
4.3g
7.5g
5.3g
31.8g

Protein
18.9g
0.0g
15.3g
6.7g
15.3g
1.1g
57.3g

Carbs
46.0g
18.0g
61.5g
35.4g
60.4g
6.2g
227.3g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Mediterranean Omelet with Quinoa and Honey
Pineapple, Cucumber, Kale, & Coconut Water Juice
Salmon Salad Sandwich with Asparagus Vichyssoise
Thai Kale Salad
Thai Beef and Basil with Brown Rice
Vegan orange cupcake
-

Calories
431.5
135.6
370.1
206.9
288.5
61.5
1494.1

Fat
14.2g
4.0g
8.3g
5.0g
4.9g
0.2g
36.6g

Protein
23.9g
3.6g
21.0g
10.9g
15.7g
1.8g
76.8g

Carbs
51.9g
21.3g
52.8g
29.7g
45.4g
13.1g
214.3g

-
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
Total

Dish
Savory Oatmeal with Ricotta and Pistacios with green tea smoothie bowl
Carrot, Apple, Celery, Lime, & Ginger Juice and Pumpkin Seeds
Grilled Chicken, Zucchini Hummus with Rice & Edamame Salad
Quinoa Garbanzo and Spinach Salad
Grilled Sirloin with Miso Potato and Bean Salad
Raw Carrot Cake
-

Calories
314.9
141.4
458.8
99.9
309.4
132.7
1457.0

Fat
7.8g
0.6g
12.9g
1.1g
7.9g
8.4g
38.6g

Protein
9.3g
3.0g
35.2g
5.2g
25.1g
3.7g
81.5g

Carbs
51.8g
31.0g
50.5g
17.4g
34.5g
10.7g
195.8g

ps:We might make slight changes to the ingredients depending on the season, whilst still maintaining the same proportion of nutrition elements and macronutrients.