4 weeks for lasting change
The transition described by the system’s sources, one food family at a time: the five pillars and the end of white flour, then fresh dairy, then poultry and eggs with protein days, and finally cooked vegetables only. Start with week 1; the following weeks unlock as you progress. Each week includes a seven-day menu made only with foods from the palette, a shopping list, two recipes, a tracking sheet and a PDF to keep (in French).
Week 1 — The basics and the five pillars
The week that changes the table: white bread and white-flour products go, the system’s five pillars (rice, potato, dates, butter, sugar) become the foundation of every day, and the two-hour rule comes into place. The menus use only foods from the palette.
Week 2 — White flour and fresh dairy
Fresh dairy goes in turn: milk, yogurt, lben, raïb, fromage blanc, jben. Aged cheeses, qechta and butter take their place, coffee and tea are drunk without milk, and two new rules settle in: stop before you feel full and keep meals simple.
Week 3 — Poultry, eggs and protein days
Chicken, turkey, duck, eggs, shrimp and farmed fish go. Sea fish, sardines, pigeon, quail, rabbit and red meats within their weekly allowances take over, with the “one day yes, one day no” alternation.
Week 4 — Cooked vegetables only, and the complete system
Raw vegetables, salads, raw fresh herbs, onion, garlic, legumes and citrus fruits go. Allowed vegetables are always eaten cooked. The week ends with a complete review of the palette: the system is in place.