The first day of this healthy weekly menu is super simple,
to show you how easy it is to take care of yourself. Use a light dressing with
no more than half a tablespoon of extra virgin olive oil. Also, you can add
fresh herbs to the evening omelette to enhance the flavor. Chives are great for
him. Monday meals are:
· Meal . A glass of semi-skimmed milk or vegetable drink
with 6 tablespoons of oatmeal and a banana.
· Midmorning. 6 walnuts and an orange
· Meal . Salad made with escarole, a handful of tomatoes, 20
grams of whole wheat pasta and 1 teaspoon of black sesame. As a second course,
a grilled turkey fillet garnished with pepper and oregano. For dessert, a
tangerine.
· Snack. A skimmed yogurt and a slice of whole wheat bread
with a slice of defatted ham.
· Dinner . Mushroom omelette based on one egg and two
whites. For dessert, strawberry and pineapple salad.
healthy-menu-weekly-monday
Tuesdays, tasty dishes to enjoy a healthy menu
If you repeat this healthy menu weekly for several months,
you can switch the veggies that go with the lentils. So if you use chard one
week, you can use spinach the next. And on the other, watercress.
· Meal . A skimmed yogurt with a quarter of mango and a
kiwi. Four tablespoons of oatmeal, rye, and teff.
· Midmorning. 8 raw almonds and 2 tangerines.
· Meal . First some lentils with chard, tomatoes and spices.
As a second course, a round of grilled salmon and an apple for dessert.
Snack: A slice of whole wheat breads with 10 grams of
cottage cheese and 10 grams of dried tuna chips or tuna mojama.
· Dinner . Salad of half an avocado with an orange and 1
grilled chicken fillet in cubes.
weekly-healthy-tuesday-menu
Wednesday, healthy and delicious menu
Use pure peanut paste with no added fat or sugar. Steamed
clams are richer if you open them with half a lemon, a clove of garlic and
fresh parsley.
· Meal . A glass of semi-skimmed milk or vegetable drink
with 4 tablespoons of muesli. A pear.
· Midmorning. 10 raw hazelnuts. 1 banana
· Meal . Couscous with pepper and mushrooms. A grilled hake
wheel. A cup of strawberries.
· Snack. A slice of whole wheat bread spread with a
tablespoon of pure peanut butter. And an orange.
· Dinner . Roasted artichoke over half a glass of cooked
brown rice and steamed clams. For dessert a pear.
weekly-healthy-wednesday-menu
Thursday, healthy weekly menu at noon
Thursday's snack from the weekly healthy menu includes
smoked cod. If you have trouble finding it, you can substitute it for flaked
desalted cod.
· Meal . A low-fat yogurt with blueberries and currants and
2 unsweetened oatmeal pancakes.
· Midmorning. 6 walnuts and two tangerines.
· Meal . Roasted aubergines and red peppers, with 4 grilled
sardines and cooked buckwheat. An apple for dessert.
· Snack. Slice of whole wheat bread with half an avocado and
10 grams of smoked cod.
· Dinner . Green asparagus with grilled rabbit chops and
cooked millet. Pineapple for dessert.
weekly-healthy-Thursday menu
Friday, healthy and varied menu
You can also prepare the bar in the microwave. In 3 minutes
at full power, open on a plate, it's perfect.
· Meal . A glass of milk kefir with strawberries and four
tablespoons of oatmeal.
· Midmorning. 6 walnuts and a banana.
· Meal . Quinoa salad with peppers, tomatoes and cucumbers.
Grilled lean beef burger. For dessert a pear.
· Snack. Slice of whole wheat bread with roasted turkey and
white asparagus tips.
· Dinner . Grilled mushrooms with roasted garlic sea bass
and an orange for dessert.
weekly healthy friday menu
Saturday, tasty and healthy food.
If you can't find teff pancakes, you can make them with buckwheat,
buckwheat, or oatmeal. Grilled endives can replace endive salad.
· Meal . A blueberry teff pancake and 3 tablespoons skim
cheese spread.
· Midmorning. 8 almonds and a banana.
· Meal . As a starter, a chickpea and sesame hummus
accompanied by carrot and zucchini sticks. Second, a roasted rabbit leg and a
kiwi for dessert.
· Snack. Slice of whole wheat bread with pure walnut paste.
· Dinner . First some grilled endives with a light
vinaigrette. As a second course, some peas sautéed with cuttlefish or squid and
a raspberry and apple salad for dessert.
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