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Eating well, every day

Dr Diaa Al-Awadi’s Tayyibat system explained step by step: the food palette, everyday rules and practical recipes.

Our articles are available in French only. You can read them below in their original version.

Tayyibat at the Restaurant and While Travelling: How to Order

Eating out on Nidam al-Tayyibat: what goes wrong on an ordinary menu, the safest dishes in Morocco, and what to pack when you travel.

The Nidam Tayebat team · October 15, 2026

Every Other Day: The Protein Rule of Nidam al-Tayyibat

Every Other Day: The Protein Rule of Nidam al-Tayyibat

The "every other day" rule of Nidam al-Tayyibat: weekly meat shares, fish, pigeon, rabbit, offal, cooking in smen, and a sample week.

The Nidam Tayebat team · October 14, 2026

Aged hard cheese and walnuts on a board: a dairy product allowed by Nidam al-Tayyibat

Cheese and Dairy in Nidam al-Tayyibat: Aged Allowed, Fresh Excluded

Which cheeses and dairy products Nidam al-Tayyibat allows or excludes: aged, fresh, milk, yogurt, lben, qechta, butter, smen, and what to replace them with.

The Nidam Tayebat team · October 14, 2026

Mint tea, dates and honeycomb: a breakfast allowed by Nidam al-Tayyibat

Breakfast According to Nidam al-Tayyibat: 12 Ideas with Allowed Foods

12 breakfasts that follow Nidam al-Tayyibat, using only green- and yellow-zone foods, with the reason behind each choice.

The Nidam Tayebat team · October 13, 2026

Dates and mint tea poured into glasses: two green-zone foods

The Five Food Zones of Nidam al-Tayyibat Explained

Green, yellow, orange, purple or red zone: what each zone of Nidam al-Tayyibat means, with food examples taken from the site's database.

The Nidam Tayebat team · October 13, 2026

Empty plate with an alarm clock and cutlery: waiting two hours between two times you eat

The Two-Hour Rule of the Tayyibat System: How to Space Your Meals

The two-hour rule of Nidam al-Tayyibat: what it asks, how to apply it day to day, the most common mistakes and a sample day.

The Nidam Tayebat team · October 13, 2026

A light dinner: oven-baked fish fillet and courgette slices

What to Eat in the Evening to Lose Weight, According to the Tayyibat System

What to eat in the evening to lose weight according to Nidam al-Tayyibat: dinners from admitted foods, the evening rules, menus, and what the method does not promise.

The Nidam Tayebat team · June 13, 2026

Blank notebook for the week's plan, with apples, peaches and apricots on the kitchen table

Weekly Meal Plan PDF: A Printable Tayyibat Sample Week (Free)

Download a free weekly meal plan PDF: 7 days of meals made with foods allowed by the Tayyibat system, a shopping list and a tracker.

The Nidam Tayebat team · June 13, 2026

Protein breakfast: aged cheeses, honey, walnuts and grapes on a wooden board

A Tayyibat Protein Breakfast: No Eggs, No Yoghurt

The protein breakfast as Nidam al-Tayyibat sees it: eggs, yoghurt and legumes left out; aged cheeses, tahini and nuts in their place.

The Nidam Tayebat team · June 13, 2026

Squash soup sprinkled with pumpkin seeds: a light, filling meal for the slimming week

Weekly Weight-Loss Menu: 7 Days of Meals According to Nidam al-Tayyibat

A weekly weight-loss menu built only from foods the Tayyibat system admits: a sample day, 7 days of meals, satiety, Moroccan options and the medical view.

The Nidam Tayebat team · June 13, 2026

A family dish of rice with lamb, dried apricots, prunes and chestnuts, to share at the table

A balanced family menu for the week under the Nidam al-Tayyibat

A balanced family menu over 7 days using only the foods the Nidam al-Tayyibat admits: one dish for the whole table, a shopping list, and mistakes to avoid.

The Nidam Tayebat team · June 13, 2026

Baked sea bream with potatoes and carrots: a plain balanced plate

A balanced weekly menu according to the Nidam al-Tayyibat

A balanced weekly menu built from the Nidam al-Tayyibat palette: 7 days of meals, days with and without protein, a shopping list, and the mistakes to avoid.

The Nidam Tayebat team · June 13, 2026

A blank notebook and pencil for writing the 7-day menu, next to a small bowl of hazelnuts

7-Day Diabetic Menu: The Tayyibat Week and the Medical View

A 7-day diabetic menu: the Tayyibat programme week, meal by meal, with the points medicine watches closely (white rice, dates, sugar).

The Nidam Tayebat team · June 13, 2026

Cooked squash portioned into boxes, a pan behind: meal prep in practice

Meal Prep for Beginners: A Step-by-Step Nidam al-Tayyibat Guide

Beginner meal prep the Nidam al-Tayyibat way: the starch base, vegetables cooked ahead, a first session step by step and a plan for the week.

The Nidam Tayebat team · June 13, 2026

Three bowls of walnuts and almonds: nuts rich in good fats, with a low glycaemic index

Best Foods for Blood-Sugar Control: The Tayyibat Palette Reviewed

Which foods help control blood sugar? What the Nidam al-Tayyibat palette admits, what it leaves out, and why doctors dispute its daily pillars.

The Nidam Tayebat team · June 13, 2026

A woman on a scale holding an apple: spotting the habits that hold weight loss back

Mistakes That Block Weight Loss: 12 Habits to Correct

The most common weight-loss mistakes, re-read through the rules of Nidam al-Tayyibat: snacking, sugary drinks, portions, planning.

The Nidam Tayebat team · June 13, 2026

A green apple on a wooden plate between fork and spoon: the right portion

Calorie Deficit: How It Works, and What Tayyibat Says

The calorie deficit explained simply, then the Nidam al-Tayyibat reading: real hunger, satiety, simple meals, walking, and what doctors say about it.

The Nidam Tayebat team · June 13, 2026

A Moroccan ceramic serving dish with a domed lid and a traditional kettle

A Balanced Couscous, Tayyibat Style: Without the Semolina

Balanced couscous: Nidam al-Tayyibat leaves out semolina, onion and chickpeas. In their place: rice, freekeh, bulgur, cooked vegetables and admitted proteins.

The Nidam Tayebat team · June 13, 2026

A hand writing the week's menu in a notebook, apples in the background

How to Organise the Week's Meals: The Tayyibat Method

Organising the week's meals under Nidam al-Tayyibat: a planning ritual, a yes/no day template, shopping, the fridge and cooking time blocks.

The Nidam Tayebat team · June 13, 2026

A calm woman enjoying a cup of tea in her kitchen, with no snacking in sight

How to Avoid Cravings According to Nidam al-Tayyibat

How to avoid cravings under Nidam al-Tayyibat: real hunger, the two-hour rule, snacks from the palette and the view of classical nutrition.

The Nidam Tayebat team · June 13, 2026

A Moroccan mint tea tray with two glasses and dates, the starting point of a balanced menu

How to Build a Balanced Weekly Menu: The Tayyibat Method

How to build a balanced weekly menu under Nidam al-Tayyibat: the plate model, a meal library, yes and no days, and a 30-minute planning session.

The Nidam Tayebat team · June 13, 2026

A child's hands holding a plate of fresh cherries for an afternoon snack

Healthy Snacks for Children: Tayyibat and Its Limits

Healthy snacks for children under Nidam al-Tayyibat: snacks built from the palette, what the system leaves out, and why it refers you to the paediatrician.

The Nidam Tayebat team · June 13, 2026

Diced squash in a pan, storage boxes ready for the week

Batch Cooking in Morocco: The Nidam al-Tayyibat Guide

Batch cooking adapted to the Nidam al-Tayyibat palette: a rice and potato base, cooked vegetables, lamb, and what replaces chicken and couscous.

The Nidam Tayebat team · June 13, 2026

A man taking a tray of oven potatoes out of the oven, the base of a filling, healthy meal

Healthy Eating for Men According to Nidam al-Tayyibat

Healthy eating for men under Nidam al-Tayyibat: building the plate, spreading protein across the week, moving daily, and the limits of the system.

The Nidam Tayebat team · June 13, 2026

A woman cutting squash on a wooden board to prepare a healthy, balanced meal

Healthy Eating for Women According to Nidam al-Tayyibat

Healthy eating for women under Nidam al-Tayyibat: what the system provides, where iron, calcium and omega-3 sit in its palette, and its limits.

The Nidam Tayebat team · June 13, 2026

Fresh grapes and pomegranate seeds beside a brass teapot: an everyday Mediterranean table

Mediterranean Eating Day to Day, and Nidam al-Tayyibat

Mediterranean eating day to day and Nidam al-Tayyibat: olive oil, fish and cooked vegetables in common; legumes, bread and raw vegetables in rupture.

The Nidam Tayebat team · June 13, 2026

Fresh pomegranates and white grapes: seasonal fruit for balanced eating

Balanced eating in Morocco: a Nidam al-Tayyibat guide

Balanced eating in Morocco according to the Nidam al-Tayyibat: the model plate, fibre and water, a sample day, budget, and what conventional nutrition says.

The Nidam Tayebat team · June 13, 2026

Tajine léger : 4 recettes équilibrées selon le Nidam al-Tayyibat

Tajine léger : 4 recettes équilibrées selon le Nidam al-Tayyibat

Tajine léger selon le Nidam al-Tayyibat : sans oignon, ail ni poulet ; poisson de mer, agneau, lapin ou légumes cuits. Quatre recettes équilibrées, zone par zone.

The Nidam Tayebat team · June 13, 2026

Shour sain : idées de repas avant l’aube dans la palette Tayyibat

Shour sain : idées de repas avant l’aube dans la palette Tayyibat

S’hour sain : ce que la palette du Nidam al-Tayyibat permet de manger avant l’aube, des idées de repas marocains, l’eau, et ce que le système ne décide pas.

The Nidam Tayebat team · June 13, 2026

Régime méditerranéen au Maroc et Tayyibat : guide complet

Régime méditerranéen au Maroc et Tayyibat : guide complet

Régime méditerranéen au Maroc et Nidam al-Tayyibat : huile d’olive, poisson et fruits en commun ; légumineuses, crudités et pain écartés. Menu d’une semaine.

The Nidam Tayebat team · June 13, 2026

Recettes marocaines healthy en famille : 7 classiques Tayyibat

Recettes marocaines healthy en famille : 7 classiques Tayyibat

Sept recettes marocaines saines composées uniquement d’aliments admis par le Nidam al-Tayyibat : tajine, sardines, courgettes farcies, soupe, agneau.

The Nidam Tayebat team · June 13, 2026

Programme nutritionnel PDF : avantages, limites et résultats

Programme nutritionnel PDF : avantages, limites et résultats

Un programme nutritionnel PDF fondé sur le Nidam al-Tayyibat : contenu des quatre semaines, avantages, limites, ce que les sources disent des résultats.

The Nidam Tayebat team · June 13, 2026

Petit-déjeuner healthy : 30 idées rapides (Nidam al-Tayyibat)

Petit-déjeuner healthy : 30 idées rapides (Nidam al-Tayyibat)

30 idées de petit-déjeuner healthy composées avec la palette du Nidam al-Tayyibat : rapides, protéinées, sans sucre ajouté, marocaines et à emporter, zone par zone.

The Nidam Tayebat team · June 13, 2026

Menu Ramadan équilibré sur 30 jours selon le Nidam al-Tayyibat

Menu Ramadan équilibré sur 30 jours selon le Nidam al-Tayyibat

Un menu ramadan équilibré avec les seuls aliments admis par le Nidam al-Tayyibat : ftour, s'hour, hydratation, semaine type, et ce que le système ne décide pas.

The Nidam Tayebat team · June 13, 2026

Ftour diabétique : recettes Tayyibat, conseils et avis médical

Ftour diabétique : recettes Tayyibat, conseils et avis médical

Ftour diabétique : ce que le Nidam al-Tayyibat dit du jeûne, ses aliments de ftour, et pourquoi un diabétique ne l’applique jamais sans son médecin.

The Nidam Tayebat team · June 13, 2026

Alimentation enfants et repas sains : ce que dit le Tayyibat

Alimentation enfants et repas sains : ce que dit le Tayyibat

Alimentation enfants : ce que le Nidam al-Tayyibat dit des enfants, pourquoi la palette ne leur est pas destinée, et comment cuisiner pour la famille.

The Nidam Tayebat team · June 13, 2026

50 idées de repas sains pour perdre du poids : palette Tayyibat

50 idées de repas sains pour perdre du poids : palette Tayyibat

50 idées de repas sains pour perdre du poids composées avec les aliments admis par le Nidam al-Tayyibat, ce que le système dit du poids et l’avis médical.

The Nidam Tayebat team · June 13, 2026

100 recettes healthy faciles avec la palette du Nidam al-Tayyibat

100 recettes healthy faciles avec la palette du Nidam al-Tayyibat

100 recettes healthy faciles composées avec les aliments admis par le Nidam al-Tayyibat : petit-déjeuner, dîners légers, plats marocains, batch-cooking.

The Nidam Tayebat team · June 13, 2026