The focus of this month's diet is on sprouts of catalonia chicory or chicory, which have interesting properties for our organism.
«They contain bitter substances that improve digestion, water that stimulates diuresis, fibers that help the intestine work and slow down the absorption of fats and sugars ”, explains Dr. Maria Paola Dall'Erta, biologist-chef.
«They supply then vitamin C, vitamin A, calcium, phosphorus, iron. And they have very few calories ». They are the ideal ingredient for one purifying, balanced and healthy diet, like the one developed by Dr. Carla Lertola's team.
«Puntarelle keep their properties at their best when eaten raw, in salads. But to entice you to bring them to the table we have often thought of offering them also for the preparation of risotto », says our dietician, who has always recommended the consumption of seasonal products.
1 weeks to "dry" the line
Our menu provides 1400-1500 calorie per day for you and 1800 1900 for him. Thanks to seasonal ingredients it will help you dispose of toxins and file the rolls, without going hungry.
MONDAY
Breakfast
• Coffee or tea
• Partial milk skimmed
• Wholemeal rusks
• 2 teaspoons of jam
Snack
• Apple
Lunch
• Baked tomato sole
• Fennel in salads
• Whole grain bread
Snack
• Orange
Price
• Durum wheat gnocchi with chickpea cream and parsley
• Raw julienne turnips in salads
TUESDAY
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Toasted wholemeal bread
• 1 teaspoon of honey
Snack
• Grapefruit
Lunch
• Grilled beef steak
• Boiled spinach sautéed in a pan
• Rye bread
Snack
• Money
Price
• Wholemeal penne with first salt and turmeric
• Raw puntarelle seasoned with oil, lemon and garlic
WEDNESDAY
Breakfast
• Coffee or tea
• Partially skimmed milk
• Biscuits
Snack
• Orange
Lunch
• Macaroni with tomato sauce and peas
• Lettuce salad
Snack
• Banana
Price
• Steamed hake fillets
• Artichokes in a pan with garlic and parsley
• Durum wheat bread
THURSDAY
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli
Snack
• Grapefruit
Lunch
• Sandwich with raw ham and lettuce
• Steamed cauliflower
Snack
• Orange
Price
• Crescence
• Catalonia
• Whole grain bread
FRIDAY
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli or cereal flakes
Snack
• Money
Lunch
• Risotto with chicory and mullet (see recipe)
• Baked turnips
Snack
• Apple
Price
• Chicken breasts with fresh ginger
• Steamed salsify
• Rye bread
Saturday
Breakfast
• Coffee or tea
• Partial milk skimmed
• Wholemeal biscuits
Snack
• Grapefruit
Lunch
• Hard-boiled eggs
• Raw cauliflower in salads
• Whole grain bread
Snack
• Banana
Price
• Pasta and beans
• Curly endive in salads
Sunday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Apple
Lunch
• Wholemeal couscous with sweet provolone, raw artichokes, spring onions and rocket
Snack
• Money
Price
• Rabbit and potato stew
• Lemon boiled carrots
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 provide more 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
Herbs: without any limitation
Spices: without limitations
Extra virgin olive oil: 4 tsp • 6 tsp
Sale: 2,5g for seasoning • 2,5g for seasoning
Twice per day of your choice
Pasta or bread or grains of 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 (they are granted only once a week).
