The days are getting longer, but the dancer time can put a strain on your mood and your desire to go on a diet. Calm. Our team has already thought about how to help you.
“We have included in the weekly schedule whole grains rich in tryptophan, which the body uses to synthesize serotonin (the feel-good neurotransmitter), and legumes, sources of tyrosine and phenylalanine, which are the precursors of dopamine, the hormone of happiness, ”says the doctor Maria Paola Dall'Erta, which this month offers you a delicious recipe to combine the benefits of both foods.
Here then other good reasons to follow our diet: «It leaves you free of vary the menus as you want, you just have to respect the weights indicated in the last slide of the gallery below », explains the doctor Carla Lertola. «And in addition it teaches you how to compose balanced and healthy meals, to lose weight without stress just by changing your eating habits ».
In the shopping bag
Vegetable: friar's beard, artichokes, carrots, cauliflower, various cabbages, white chicory, blonde chicory, catalonia chicory, red orchid chicory, chicory chicory, red chicory, green chicory, spring onions, English cress, broad beans, endive, spring lettuce, romaine lettuce, red lettuce, new potatoes, half copper peas, dwarf peas, radicchiello (dandelion), new turnips, rocket, sage, salsify, salsify, spinach.
Fruit: oranges, avocados, bananas, lemon, grapefruits.
Fish: anchovy, mullet, mullet, red snapper, hake, swordfish, sardine, mackerel, sole, tuna, mullet.
With the menu created by our team drying the shapes is simple and tasty. And also energetic: it provides you 1400-1500 calories every day (1800-1900 for him).
Browse the gallery to discover the weekly menu.
Monday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal biscuits
Snack
• Apple
Lunch
• Rice and peas
• Spring lettuce in salads
Snack
• Orange
Price
• Grilled swordfish steak
• Rocket
• Whole grain bread
Tuesday
Breakfast
• Coffee or tea
• Lean yogurt
• Toasted wholemeal bread with 1 teaspoon of honey
Snack
• Grapefruit
Lunch
• Sandwich with raw ham and romaine lettuce
Snack
• Money
Price
• Turnips stuffed with chickpea hummus and wholemeal couscous
Wednesday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal rusks with 2 teaspoons of jam
Snack
• Orange
Lunch
• Mozzarella and chicory
• Whole grain bread
Snack
• Banana
Price
• Hake in salt with sautéed artichokes
• Durum wheat bread
Thursday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli
Snack
• Grapefruit
Lunch
• Omelette with spinach
• Boiled Brussels sprouts
• Whole grain bread
Snack
• Orange
Price
• Penne with rabbit ragout
• Mixed salad
Friday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Money
Lunch
• Sandwich with Asiago cheese
• Sautéed carrots with parsley
Snack
• Apple
Price
• Black cabbage and cannellini beans soup with crusty bread (see recipe below)
Black cabbage and cannellini beans soup with crusty bread
For 4 people
In a saucepan, combine 20 g of extra virgin olive oil, 1 chopped white onion, 1 finely chopped celery stick, 2 sliced ​​carrots, 1 pinch of grated lemon zest, salt and pepper. Sauté for 10 minutes, then add 500 g of peeled tomatoes, 200 g of julienne black cabbage and 550 g of boiled cannellini beans.
Leave to flavor, then add 1 liter of water. Cook 40 minutes.
Crust the slices of wholemeal bread in the oven (see the dose in the box on the right), arrange them in 4 bowls and season with 20 g of extra virgin olive oil, oregano or rosemary.
Saturday
Breakfast
• Coffee or tea
• Low-fat milk
• Biscuits
Snack
• Grapefruit
Lunch
• Stewed mullet fillets with potatoes
• Endive in salads
Snack
• Banana
Price
• Grilled chicken breasts with rocket and lemon
• Whole grain bread
Sunday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli or cereal flakes
Snack
• Apple
Lunch
• Sliced ​​beef tenderloin
• Steamed Catalonia
• Bread
Snack
• Money
Price
• Pasta with ricotta and artichokes
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! It is better if they are whole (in order to give you 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: 2,5 g 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)
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).
- READ ALSO: Can I eat raw peas? Can you suggest me some recipes?
- READ ALSO: I don't like fruit. What should I replace it with?
- READ ALSO: How can I tell if a muesli is of good quality?
