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Hossam Fahmy

Nutritionist in Alexandria

Eating well at home, the steady way

I'm Hossam, a nutritionist in Alexandria. I write about home meals, one weekly shop and a daily walk, and I sell my meal plans and guides.

One email every Tuesday. Unsubscribe any time.

Alexandria seafront promenade at dawn with calm water

The pantry

Twelve plain basics from my weekly shop, and the meals each one goes into.

Pick a piece to see what uses it

Lentils Dry red and brown lentils, the base of my soups and sides in 5 meals. In the plan

Fava beans Cooked slowly with cumin and oil, the Alexandria breakfast in 1 meal.

Rice Plain white rice, weighed once so the portion stays the same in 5 meals. In the guide

Eggs Boiled, scrambled or cooked in the pan with tomatoes in 3 meals.

Tomatoes The cheapest thing at the market and in almost every meal in 5 meals. On the list

Cucumber Chopped small for a salad that goes with everything in 3 meals.

Chicken Baked in one tray, enough for three lunches in 3 meals.

Flatbread Warm baladi bread, half a loaf with a meal in 3 meals.

Yoghurt Plain yoghurt with the salad, or with fruit at breakfast in 2 meals.

Onions Chopped first, since they go in the soup, the pan and the tray in 4 meals.

Spinach A big bag wilted into the soup, the rice or the eggs in 3 meals.

Olive oil One spoon in the pan and one over the beans in 3 meals.

The weekly meals

Every meal is made from a few things in the pantry. Pick one and see where else it goes.

  1. Meal plan booklet standing upright on tiles

    Weekly Meal Plan

    Seven days of home meals on one page each: breakfast, lunch and dinner from the same twelve basics.

    • Lentils
    • Rice
    • Eggs
    • Tomatoes
    • Chicken
  2. Shopper at a busy Alexandria produce market

    Weekly Shopping List

    The list I take to the market each week, in the order I walk the stalls.

    • Lentils
    • Rice
    • Tomatoes
    • Onions
    • Spinach
  3. Pot of lentil soup with two bowls and flatbread on a table

    6 min

    A pot of lentil soup that lasts the week

    Lentils, onion and olive oil in one pot, and what I do with it from Monday to Friday.

    • Lentils
    • Onions
    • Olive oil
    • Flatbread
  4. Breakfast of fava beans, eggs and flatbread beside a window

    5 min

    Fava beans, eggs and flatbread for breakfast

    The plain breakfast I eat most mornings, and how long it takes to put on the table.

    • Fava beans
    • Eggs
    • Flatbread
    • Olive oil
  5. Hands packing a steel lunchbox with rice, chicken and salad

    6 min

    Rice, chicken and salad in a steel lunchbox

    How I pack a lunch the night before so I never buy one on the way.

    • Rice
    • Chicken
    • Tomatoes
    • Cucumber
  6. Hands chopping tomatoes and cucumber on a wooden board

    5 min

    Chopping once and eating three times

    One board of tomatoes and cucumber becomes a salad, a side and a filling.

    • Tomatoes
    • Cucumber
    • Yoghurt
  7. Hossam walking along the Alexandria corniche at dawn

    5 min

    A light breakfast after the dawn walk

    Eggs, flatbread and yoghurt once I'm home, and why the walk comes first.

    • Eggs
    • Flatbread
    • Yoghurt
  8. Row of glass meal-prep containers with rice, chicken and vegetables

    8 min

    Five containers in one Sunday hour

    The order I cook, portion and pack so the week's lunches are ready by lunchtime on Sunday.

    • Rice
    • Chicken
    • Spinach
    • Olive oil
  9. Hands picking tomatoes from a crate at a vegetable market

    7 min

    How I shop for the week at the market

    What goes in the basket, what I skip and the order I walk the stalls.

    • Lentils
    • Tomatoes
    • Cucumber
    • Onions
    • Spinach
  10. Hands weighing lentils in a bowl on a kitchen scale

    6 min

    Weighing lentils so the pot comes out the same

    A cheap kitchen scale, one bowl and the amounts I use for rice and lentils.

    • Lentils
    • Rice
    • Onions

Newsletter

Latest letters

A letter every Tuesday about the week's meals: what I cooked, what I bought and where I walked.

Online course

My course

Downloads and a course

Shop

Hossam portioning meals into glass containers in his kitchen

About

About me

I'm Hossam. I'm 44 and I live in Alexandria, a short walk from the sea. I work as a nutritionist, and at home I cook the same plain meals most weeks: lentils, fava beans, rice, eggs, chicken and a lot of tomatoes.

I started writing down what I cooked and bought because people kept asking. That became a list of twelve basics, the meals I make from them and a weekly letter. I also walk the corniche most mornings, and I write about that too.

I sell the weekly meal plan, the shopping list and the portion guide as downloads, and two short video courses. Everything is written for ordinary households with a normal kitchen, not for a gym.

Questions

Which download should I start with?

The Weekly Meal Plan. It's seven days of the meals on this page, with the shopping list for them.

Do I need special ingredients?

No. Everything here comes from an ordinary market or supermarket, and the twelve basics are the same every week.

How do the downloads arrive?

You get a download link by email straight after you pay, and it stays in your account.

How does merch shipping work?

Merch is printed to order and shipped by Printful. You'll see the cost and delivery time at checkout.