If you have the sluggish intestine, grapes is the seasonal fruit for you. «It contains water, fiber and sugars, which stimulate the movements of the digestive system», explains biologist-chef Maria Paola Dall'Erta. "In addition, it provides minerals (manganese, calcium, magnesium and potassium), vitamin B6 and antioxidants (resveratrol and quercetin) with an anti-aging action".
The only flaw is that It is a little more caloric than apples, pears, peaches: gives you about 60 calories per pound. "So try not to abuse it," warns Dr. Carla Lertola. "Limit yourself to a grape in the middle of the morning or a snack."
In our diet you will find grapes alternating with other fruits, because it can trigger gastrointestinal disorders in those who are predisposed to colitis and gastritis. "And before consuming it, wash it well to remove any pesticide residues. Or, to avoid problems at the source, choose organic », suggests food technologist Giorgio Donegani.
7 light days with seasonal foods
This 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.
MONDAY
Breakfast
Coffee or tea
Low-fat milk
Wholemeal biscuits
Snack
Apple
Lunch
Spaghetti with spinach and speck cream
Julienne carrots
Snack
Pear
Price
Chickpeas in pumpkin cream
Steamed cauliflower
Whole grain bread
TUESDAY
Breakfast
Coffee or tea Low-fat fruit yogurt
Toasted wholemeal bread
1 teaspoon of honey
Snack
Grapes
Lunch
Barley with tomato and mullet
Cucumbers in salad
Snack
Apple
Price
Poached eggs with toasted bread
Baked tomatoes with mint
Lettuce and escarole
WEDNESDAY
Breakfast
Coffee or tea
Partial milk skimmed
Wholemeal rusks
2 teaspoons of jam
Snack
Pear
Lunch
Roast rabbit
Sautéed courgettes with parsley
Whole grain bread
Snack
Plums
Price
Wholemeal penne with crescenza and saffron
Escarole in a pan
THURSDAY
Breakfast
Coffee or tea
Low-fat white yogurt
Muesli
Snack
Apple
Lunch
Sardinian gnocchi with cherry tomatoes, mussels and broccoli
Raw fennel
Snack
Grapes
Price
Grilled paillard
Boiled carrots
Rye bread
FRIDAY
Breakfast
Coffee or tea
Low-fat fruit yogurt
Cereal flakes
Snack
Fishing
Lunch
Rice and peas
Lettuce and tomatoes
Snack
Apple
Price
Eggplant stuffed with ricotta and chives
Whole grain bread
Savoy cabbage in salads
Saturday
Breakfast
Coffee or tea
Partial milk skimmed
Biscuits
Snack
Plums
Lunch
Baked chicken thighs
Steamed red beets
Cereal bread
Snack
Pear
Price
Grilled swordfish steak
Steamed broccoli
Whole grain bread
Sunday
Breakfast
Coffee or tea
Low-fat white yogurt
Muesli
Snack
Plums
Lunch
Celery boats with couscous, champignon mushrooms and provolone (see recipe)
Mixed salad
Snack
Grapes
Price
Stewed lentils
Mixed green salad
Whole grain bread
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 cheeses: 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)
Celery boats with couscous, mushrooms and provolone
Ingredients for 4 people: 4 large and tender celery stalks, 320 g of precooked couscous, 300 g of champignon mushrooms, 1 sprig of parsley, 200 g of sweet or spicy provolone, 40 g of extra virgin olive oil, 1 clove of garlic, salt , pepper.
Clean the celery stalks, cut them into 6-7 cm pieces, blanch them in boiling salted water for 3 minutes and set aside. Clean and slice the mushrooms, sauté them in a pan with the oil, crushed garlic, salt, pepper and chopped parsley. Prepare the couscous as directed on the package. Season it with the mushrooms and flaked provolone cheese and use it to stuff the celery boats that you will cook for 10 minutes in the oven at 180 ° C.
