Lertola method: the diet of the month of July

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Robert Maurer
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It's time to bring it to the table the freshness of mint, among the ingredients of the recipe proposed in our diet of the month by the biologist chef Maria Paola Dall'Erta. He explains: «It is a delicate food, give it to you digestive properties, which releases all its aroma when cooked, but can also be used fresh. It always goes very well with seasonal vegetables, for example courgettes and peas».

Not surprisingly, the latter also find space in other recipes of the weekly menu that you find below: «They are excellent source of vegetable protein, made "complete" (ie comparable to those of meat and fish) by combining them with cereals », explains Valentina Bolli, dietician of the team of Dr. Carla Lertola.




7 light days with seasonal foods

The menu developed by Dr. Carla Lertola's team refers to the Mediterranean diet, the most suitable for gradually losing weight and learning to have a correct eating style.

Follow it for 1 week - it provides 1400-1500 calories per day for you and 1800-1900 for him.


ps If you don't like a dish, you can replace it with a similar one. The important thing is that you respect the quantities indicated at the bottom right.

MONDAY



Breakfast

• Coffee or tea
• Low-fat white yogurt
• Muesli

Snack

• Raspberries

Lunch

• Spaghetti with clams
• Raw carrots with lemon

Snack

• Sour cherries

Price

• Grilled chicken
• Peppers in a pan
• Whole grain bread

TUESDAY

Breakfast

• Coffee or tea
• Partial milk skimmed
• Wholemeal biscuits

Snack

• Apricots

Lunch

• Rice and peas 
• Mixed salad

Snack

• Cherries


Price

• Grilled aubergines 
• Mozzarella 
• Escarole in salads
• Mixed grain bread

WEDNESDAY


Breakfast

• Coffee or tea
• Partial milk skimmed
• Wholemeal rusks
• 2 teaspoons of jam

Snack

• Banana

Lunch

• Bresaola seasoned with lemon and oil
• Rocket
• White bread

Snack

• Peaches

Price

• Cold cream of courgette with mint with peas and baked croutons (see recipe below)
• Tomatoes in salads

THURSDAY


Breakfast

• Coffee or tea
• Low-fat white yogurt
• Muesli or cereal flakes

Snack

• Strawberries

Lunch

• Orecchiette with three cherry tomato sauce
• Mixed vegetable salad
• Hard-boiled eggs

Snack

• Apricots

Price

• Pan-fried turkey slices
• Mixed salad
• Whole grain bread


FRIDAY

Breakfast

• Coffee or tea
• Partially skimmed milk
• Biscuits

Snack

• Apricots

Lunch

• Rice with cuttlefish
• Mixed vegetable salad

Snack

• Cherries

Price

• Grilled Tomino
• Grilled aubergines and courgettes
• Rye bread

Saturday

Breakfast

• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes

Snack

• Raspberries

Lunch

• Wholemeal couscous with red beans, dried tomatoes, cucumbers, spring onion and basil
• Lettuce salad

Snack

• Nespole

Price

• Seared tuna fillet with sesame
• Tomatoes in salads
• Rye bread

Sunday

Breakfast

• Coffee or tea
• Low-fat fruit yogurt
• Toasted wholemeal bread
• 1 teaspoon of honey

Snack

• Sour cherries

Lunch

• Penne with beef ragout
• Brussels sprouts

Snack

• Peaches

Price

• Greek salad (cucumbers, lettuce, tomatoes and feta)
• Boiled potatoes

The first value of the quantities given below are ideal for her, the second for him.

Everyday

Bakery 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! And they must preferably be whole (in order to ensure greater quantities of fiber).

Low-fat milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g • 200 g

vegetable: free and in abundance

Fruit: 400 g • 400 g

Aromatic herbs and spices: without limitations

Extra virgin olive oil: 4 tsp • 6 tsp

Salt for seasoning: 2,5 g • 2,5 g

2 times a day of your choice

Bread, pasta or grain cereals: 70-80 g • 100-120 g
or
Potatoes: 200-250 g • 300 g


Rotating during the week (1 choice per meal)

Beef: 120 g • 150 g

Fish: 150 g • 200 g

Fresh cheeses: 100 g • 100 g

Seasoned cheesesi: 50 g • 70 g

Dried vegetables: 60 g • 80 g

Frozen, fresh, canned legumes: 140 g • 200 g

Lean meats or without visible fat: 60 g • 70 g

eggs: 2 • 2 (once a week)


Cold courgette cream with mint and peas - The recipe

Ingredients for 4 people: 500 g of tender zucchini, 10 fresh mint leaves, 560 g of fresh or frozen peas, 1 fresh onion, 320 g of baked toasted bread, 40 g of extra virgin olive oil, salt, pepper. 

Finely chop the spring onion and let it dry in the oil. Add the washed and sliced ​​courgettes or julienne. Cover with water and season with salt and pepper. Cook for about 15 minutes. Add the mint and blend everything. Continue to cook and add the peas. Leave on the fire for another 5 minutes. Then turn off and let it cool. Serve with the croutons.



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