The diet of the month of April

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Robert Maurer
@robertmaurer
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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?


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