TINY WAFA

TINY WAFA �👩🏻‍🎓 | Wafa: 12+ years Clinical & Sports Dietician
🍽 | Meal Prep center
📩 | Clinic&Online consultations
🏋🏻‍♂️ | CF Coach&Athlete
📞 | 70260553

Delivery available to tripoli and al koura region

28/02/2026

🛒 Ingredients | المكونات

500g ground chicken breast | ٥٠٠غ صدر دجاج مفروم
1 small grated onion | ١ بصلة صغيرة مبشورة
1 tsp salt | ١ ملعقة صغيرة ملح
½ tsp black pepper | ½ ملعقة صغيرة فلفل أسود
1 tsp paprika | ١ ملعقة صغيرة بابريكا
200g mushrooms (chopped) | ٢٠٠غ مشروم مفروم
1 small grated carrot | ١ جزرة صغيرة مبشورة
3–4 tbsp sour cream | ٣–٤ ملاعق كبيرة قشطة حامضة
120–150g shredded mozzarella | ١٢٠–١٥٠غ موزاريلا مبشورة



👩🏻‍🍳 Method | الطريقة

Mix chicken, onion, salt, pepper & paprika well | اخلطي الدجاج مع البصل والبهارات جيداً
Shape into thick patties & press center to form nests | شكّلي أقراص واضغطي الوسط ليصبح شكل عش
Sauté mushrooms & carrot 4–5 mins | شوّحي المشروم والجزر ٤–٥ دقائق
Add sour cream inside each nest | ضعي القشطة داخل كل عش
Top with mushroom mixture & mozzarella | أضيفي الحشوة والجبنة
Bake at 180°C for 30–35 mins | اخبزي على ١٨٠ درجة لمدة ٣٠–٣٥ دقيقة

Serve with mashed potatoes or salad 🤍 | يقدّم مع بطاطا مهروسة أو سلطة

Whether you’re enjoying Kunafa after Iftaror Meghli during Lent…Portion still matters.Balance still matters.Your health ...
26/02/2026

Whether you’re enjoying Kunafa after Iftar
or Meghli during Lent…

Portion still matters.
Balance still matters.
Your health still matters.

Save this carousel for your next gathering.
Share it with someone observing Ramadan or Lent this season ✨

Perfect for your Iftar table in Ramadan 🌙And fully vegan for those fasting during Easter ✨One pie. One season of faith. ...
22/02/2026

Perfect for your Iftar table in Ramadan 🌙
And fully vegan for those fasting during Easter ✨

One pie. One season of faith. Shared moments at every table.

Order your Date Cinnamon Pie today.

مثالية لسفرة الإفطار في رمضان 🌙
ونباتية بالكامل للصائمين في فترة الصوم الكبير ✨

فطيرة واحدة… تجمع كل موائد الإيمان.

Clean ingredients. Real flavor. No compromises.Your daily nourishment, elevated ✨
18/02/2026

Clean ingredients. Real flavor. No compromises.

Your daily nourishment, elevated ✨

Cooked fresh, packed clean, and designed to keep you full and energized 🤍✔️ High-protein options✔️ Balanced carbs & heal...
03/02/2026

Cooked fresh, packed clean, and designed to keep you full and energized 🤍

✔️ High-protein options
✔️ Balanced carbs & healthy fats
✔️ Ideal for weight management & busy days

📩 DM us to customize your meals
🍽️ Weekly plans available

Adulting is hard.Cooking every day? Harder.We’ve got your meals covered 🥗🔥📩 DM us to start your plan
30/01/2026

Adulting is hard.
Cooking every day? Harder.
We’ve got your meals covered 🥗🔥

📩 DM us to start your plan





Bloating doesn’t mean “bad food.”It often means wrong match for your gut.These swaps are small, realistic, and sustainab...
29/01/2026

Bloating doesn’t mean “bad food.”
It often means wrong match for your gut.

These swaps are small, realistic, and sustainable 🌿
And yes, they make a difference.

Need help finding your best swaps?
DM GUT 🤍

📊 Macros counted per ingredient🍽️ Portion-controlled💪 Perfect for fat loss & muscle supportThis is how healthy eating sh...
27/01/2026

📊 Macros counted per ingredient
🍽️ Portion-controlled
💪 Perfect for fat loss & muscle support

This is how healthy eating should look:
clear, satisfying, and sustainable.

📩 DM us or WhatsApp to customize your plan
📍 Meal prep made easy, every week

24/01/2026

READY-SOAKED CHICKEN MADE EASIER ✅🍗
دجاج منقوع جاهز صار أسهل ✅🍗

Save this for meal prep 📌
احفظيها للـ meal prep 📌



1) Soy–Mustard Garlic Soak 🥢

Ingredients (EN | AR):
• Chicken breast — صدر دجاج 🍗
• Soy sauce — صويا صوص 🥣
• Mustard —خردل 🌼
• Garlic (minced) — ثوم مهروس 🧄
• Salt — ملح 🧂

Soak time: 30 min (quick) or 2–8 hrs (best) ⏳
مدة النقع: ٣٠ دقيقة (سريع) أو ٢–٨ ساعات (الأفضل) ⏳



2) Yogurt–Paprika Lemon Soak 🍋

Ingredients (EN | AR):
• Chicken breast — صدر دجاج 🍗
• Yogurt — لبن / زبادي 🥛
• Garlic (minced) — ثوم مهروس 🧄
• Paprika — بابريكا 🌶️
• Green pepper — فليفلة خضرا 🫑
• Lemon — ليمون 🍋
• Small onion cubes — مكعبات بصل صغيرة 🧅
• Salt — ملح 🧂

Soak time: 1 hr (good) or overnight (wow) 🌙
مدة النقع: ساعة (منيح) أو ليلة كاملة (طعم خرافي) 🌙



Cook it after soaking 🔥 | طريقة الطبخ بعد النقع 🔥

Airfryer: 190°C for 12–16 min (flip halfway)
الايرفراير: ١٩٠° لمدة ١٢–١٦ دقيقة (اقلب/ي بالنص)

Pan: medium heat 5–7 min per side
على المقلاة: نار وسط ٥–٧ دقايق لكل جهة

Oven: 200°C for 18–22 min
بالفرن: ٢٠٠° لمدة ١٨–٢٢ دقيقة

✅ Tip: rest 3–5 min before slicing
✅ نصيحة: خليها ترتاح ٣–٥ دقايق قبل التقطيع

Want results without starving? 🍽️Portion-controlled, high-protein, and actually tasty.✅ Weekly menu + customization✅ Hea...
22/01/2026

Want results without starving? 🍽️

Portion-controlled, high-protein, and actually tasty.

✅ Weekly menu + customization
✅ Healthy snacks included

Message “START” to receive details + pricing.

Eating healthy but still struggling? 😭Our meals are:✔️ Protein-forward✔️ Carb-controlled (not eliminated)✔️ Fiber-rich✔️...
12/01/2026

Eating healthy but still struggling? 😭

Our meals are:
✔️ Protein-forward
✔️ Carb-controlled (not eliminated)
✔️ Fiber-rich
✔️ Designed by a dietitian

Because balance—not restriction—creates results.

📩 DM to start

09/01/2026

🥪 Chicken Spinach Feta Protein Sandwich - ساندويش الدجاج بالسبانخ والفيتا

🍽️ Macros | القيم الغذائية (Approx.)
Calories: ~600 kcal
Protein: ~48–52 g
Carbs: ~55 g
Fat: ~18 g



🛒 Ingredients | المكونات

🥖 For the Bread | للخبز

🥖 Whole grain baguette (120 g) — باغيت حبوب كاملة
🛢️ Olive oil spray — رذاذ زيت زيتون

🍗 For the Filling | للحشوة

🍗 Chicken breast, cooked & cubed (180 g) — صدر دجاج مطبوخ ومقطع مكعبات
🧀 Low-fat feta cheese (40 g) — جبنة فيتا قليلة الدسم
🥬 Fresh spinach — سبانخ طازجة
🥕 Carrots, grated — جزر مبشور
🍄 Brown mushrooms, sliced — فطر بني مقطع
🧄 Garlic (optional) — ثوم (اختياري)
🧂 Salt & black pepper — ملح وفلفل أسود

#وصفات #طبخ #طبخات وصفات_سريعة
وصفة_اليوم وصفات_دايت وصفات_صحية بروتين

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Batroûn

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