Your strength, your nourishment, your time.
Fitness programmes that start where you are, balanced meal plans, and recipes from Palestinian, Middle Eastern and international kitchens. At your own pace.
Featured programmes
View allGentle Start
Three short sessions a week to build confidence and habit, no equipment needed.
Move & Stretch
Short mobility sessions for calmer mornings and easier movement.
Strong at Home
A structured dumbbell strength plan, four sessions a week with clear progression.
Popular recipes
View allFrom Ammouna Magazine
All articlesA balanced plate, the way our grandmothers set the table
You don’t need to count every calorie. Our Palestinian and Middle Eastern tables already hold everything your body needs. The secret is balance, not restriction.
Strong at every age: strength training after 40
Strength training isn’t only for athletes. After 40 it becomes one of the kindest gifts you can give your bones, your muscles and your mood.
Sleep, stress and your energy
Before you blame yourself for feeling tired, look at your sleep and the load you carry each day. Your energy isn’t just a question of willpower.
A sample balanced week
An example plan with three meals a day. Yours adapts to your goals, allergies, budget and cooking time.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Sat | Yogurt, berry & honey cup ~220 kcal | Red lentil soup ~280 kcal | Musakhan rolls ~480 kcal |
| Sun | Ful medames ~360 kcal | Musakhan rolls ~480 kcal | Quinoa tabbouleh with chickpeas ~380 kcal |
| Mon | Labneh & za’atar toast ~340 kcal | Baked falafel wrap ~450 kcal | Chicken shawarma bowl ~510 kcal |
| Tue | Overnight oats with dates ~380 kcal | Salmon & quinoa bowl ~540 kcal | Mujaddara with salad ~410 kcal |
| Wed | Vegetable & feta omelette ~260 kcal | Chicken shawarma bowl ~510 kcal | Salmon & quinoa bowl ~540 kcal |
| Thu | Shakshuka ~310 kcal | Hummus bowl with crunchy vegetables ~430 kcal | Shakshuka ~310 kcal |
| Fri | Yogurt, berry & honey cup ~220 kcal | Quinoa tabbouleh with chickpeas ~380 kcal | Shakshuka ~310 kcal |
Nutrition values are estimates per serving and vary with ingredients and portions.
Membership options
Free
Current plan- 2 beginner programmes
- Weekly plan with 3 meals a day
- Every Ammouna Kitchen recipe
- Shopping list and progress tracking
- 5 meal swaps a week
Premium monthly
- Everything in Free
- Every structured programme, home and gym
- Expanded plans with snacks
- Unlimited meal swaps
Premium yearly
Save 37%- Everything in Free
- Every structured programme, home and gym
- Expanded plans with snacks
- Unlimited meal swaps
- Two months free vs monthly
Frequently asked questions
Is Ammouna right for beginners?
Yes. Gentle Start is built for women starting from zero, with short sessions, clear rest days and step-by-step instructions.
Will I lose weight quickly?
Ammouna isn’t built on quick-fix promises. We focus on strength, energy and habits you can keep. Bodies change at different paces, and every one deserves care.
Can I follow the plans with food allergies?
Yes. Plans leave out recipes containing the allergens you select. Always double-check product labels.
Is my health information private?
Your workouts, energy and measurements are stored on your device only. Body measurements are optional and off by default, and you can delete everything from Profile.
Can I cancel Premium anytime?
Yes, in one tap from Memberships. Your data stays as it is.