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.
