"Don't feel guilty if a Christmas you let yourself go and ate more than expected, ”says Dr. Carla Lertola, a dietician. “And, above all, don't mind not touching anything greedy for the weeks to come. The best choice is to return to healthy menus, but without privations ».
Our team has come up with one weekly schedule (to be followed immediately after the New Year or after the Epiphany) in which, as always, i delicious dishes designed by our biologist-chef Maria Paola Dall'Erta.
You can try, for example, i hake fillets in fennel cream or the orzotto alla parmigiana accompanied by rape crude alla julienne. «A pinch of imagination is enough to combine simple ingredients and obtain intriguing dishes. Also to be enjoyed in company », says our expert.
So don't be afraid to design others light and gourmand recipes along with recommended foods this month.
Our menu to purify yourself immediately
Here is the ok diet for dispose of toxins of for her for him Christmas time. Provides 1400-1500 calories per day (1800-1900 for him). And it will make you find the weight-shape without stress at the table
Monday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal biscuits
Snack
• Apple
Lunch
• Omelette with artichokes
• Lettuce salad
• Whole grain bread
Snack
• Orange
Price
• Stewed lentils
• Steamed spinach
• White bread
Tuesday
Breakfast
• Coffee or tea
• Lean yogurt
• Toasted wholemeal bread + 1 teaspoon of honey
Snack
• Grapefruit
Lunch
• Cereal sandwich with raw ham, lettuce and 20 g of avocado
Snack
• Pineapple
Price
• Hake fillets in fennel sauce (see recipe)
• Mixed salad
• Whole grain bread
Hake fillets in fennel sauce
For 4 people
Steam 2 fennel well cleaned and cut into slices. Blend them and keep them aside. Meanwhile, in a non-stick pan, brown over low heat 1 onion finely chopped with 1-2 teaspoons of extra virgin olive oil.
Add the fennel cream and let it cook for 5 minutes, adding salt and pepper to taste. If necessary, dilute the preparation with a little vegetable broth.
Heat another non-stick pan and sear i hake fillets on both sides, then blend with white wine. Serve the fish garnished with the fennel sauce and a little parsley.
Wednesday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal rusks with 2 teaspoons of jam
Snack
• Mandarins
Lunch
• Orzotto alla parmigiana + julienne raw turnips in salads
Snack
• Banana
Price
• Chickpea and celery salad
• Beets
• White bread
Thursday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli
Snack
• Mele
Lunch
• Spicy chicken legs in a pan
• Savoy cabbage in salads
• Rye bread
Snack
• Orange
Price
• Pennette with baked sardines
• Salad
Friday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Pere
Lunch
• Rice with red beans and Brussels sprouts
Snack
• Mandarins
Price
• Sliced beef with rosemary
• Turnip greens in a pan
• Rye bread
Saturday
Breakfast
• Coffee or tea
• Low-fat milk
• Biscuits
Snack
• Pineapple
Lunch
• Sandwich with crescenza cheese and chard
Snack
• Mandaranci
Price
• Sea bass with coarse salt
• Cauliflower boiled in salads
• Whole grain bread
Sunday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli or cereal flakes
Snack
• Pineapple
Lunch
• Roast turkey in the oven
• Mixed salad
• Whole grain bread
Snack
• Pere
Price
• Wholemeal pasta with ricotta and sautéed ribs
• Mixed salad
Everyday
Baked products (biscuits and rusks): 30 g • 40 g or
Breakfast cereals: 30 g • 40 g
They cannot provide more than 430 calories per 100g: check the value on the label! It is better if they are integral (so as to give you more
amount of fiber).
Partially skimmed milk: 150 g • 200 g or Low-fat yogurt (also with fruit): 125-150 g • 200 g
Vegetables: free and in abundance
Fruit: 400 g • 400 g
Aromatic herbs: without any limitation
Spices: without limitations
Extra virgin olive oil: 4 tsp - 6 tsp
Salt: 2,5g for seasoning - 2,5g for seasoning
Twice a day of your choice
Bread or Pasta or Grain Cereals: 70-80 g • 100-120 g
Rotating during the week (1 choice per meal)
Carne: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Aged cheeses: 50 g • 70 g
Dried legumes: 60 g • 80 g
Frozen legumes, fresh, canned: 140 g • 200 g
Lean salami or without visible fat: 60 g • 70 g
Eggs: 2 • 2 (they are allowed only once a week).
