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The Diet of an Egyptian Pyramid Builder

This full-day Egyptian worker’s meal recreates the diet of the Old Kingdom pyramid builders around 2500 BCE, inspired by depictions from the Tomb of Mereruka and remains found at Heit el-Ghurab, the workers’ village at Giza. The day begins with emmer wheat flatbread, onions, honey, and beer for a burst of energy, followed by dates and raw garlic for a midday snack. Lunch features salted tilapia and a hearty lentil soup, and dinner concludes with bone-in lamb ribs stewed with salt, cumin, and chickpeas. Together, the meals reflect a high-calorie, sustaining diet designed to fuel long hours of labor under the Egyptian sun—simple, rustic, and surprisingly balanced.
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Prep Time 30 minutes
Cook Time 2 hours

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IngredientsMethodNotes

Ingredients
  

  • 2 cups emmer wheat flour or whole wheat
  • 1 teaspoon salt
  • ¾ cup warm water
  • 1 tablespoon honey optional, for brushing
  • ½ cup red or green lentils
  • 2 cups water
  • 2 cloves garlic minced
  • 1 teaspoon salt for soup
  • 2 tilapia fillets
  • ½ teaspoon salt for fish
  • 1 lb lamb ribs bone-in
  • 1 teaspoon salt for lamb
  • ½ teaspoon cumin
  • 1 cup chickpeas cooked or soaked overnight
  • 3 cups water for stew
  • 1 small onion sliced (optional)
  • 1 cup dried dates
  • 3 raw garlic cloves for snacking
  • Honey and beer for serving

Instructions
 

Make the Flatbreads:

  1. Mix the flour and salt, adding warm water gradually until a firm dough forms. Knead for 5 minutes, then divide into four balls and flatten into discs about ½ inch thick. Cook on a hot griddle or skillet for 4–5 minutes per side until browned. Brush with honey if desired.

Cook the Lentil Soup:

  1. Add lentils and water to a pot and bring to a boil. Stir in garlic and salt, then reduce to a simmer for 25–30 minutes until thick and soft.

Prepare the Salted Tilapia:

  1. Lightly salt both sides of the fillets. Grill or pan-sear 5–6 minutes per side until fully cooked.

Make the Stewed Lamb:

  1. Brown lamb ribs in a pan until golden. Add salt, cumin, and water, then bring to a boil. Add chickpeas and simmer for 45–60 minutes until tender.

Serve the Meal:

  1. Enjoy your bread with honey for breakfast, dates and raw garlic for a snack, tilapia with lentil soup for lunch, and stewed lamb with chickpeas and more flatbread for dinner. Don’t forget the beer for full authenticity.

Notes

  • Use emmer or whole wheat flour for an authentic nutty flavor in the flatbread, but modern all-purpose works fine in a pinch.
 
  • The beer of ancient Egypt was thick, mildly alcoholic, and full of calories—if you want a substitute, try a malty, unfiltered ale or even a barley-based nonalcoholic brew.
 
  • The lamb stew improves with time—let it rest after cooking so the chickpeas absorb the cumin broth and the meat stays tender.