Le apricots are the protagonists of our July diet: good, thirst-quenching, ideal for mid-afternoon snacks on the beach or by the pool. «They are indeed rich in beta-carotene, a substance that helps protect us from the sun's rays e stimulates the production of melaninSays the dietician Valentina Bolli.
«The apricots they are also rich in water, like the other fruits and vegetables that we have included in our menu. They are therefore very useful for hydrating the body and prevent heatstroke and pressure drops frequent in this period of the year », the dietician intervenes Carla Lertola.
In the weekly scheme shown in the gallery below, you will also find the delicious recipe created for you by the biologist chef Maria Paola Dall'Erta. «Water crêpes with spinach and raisins: a good and nutritious single dish to combine with a tomato salad», explains our super cook. Try them. They are very easy to prepare!
In the shopping bag
Vegetables and legumes: garlic, asparagus, red beets, basil, beets, carrots, savoy cabbage, cucumbers, chicory, onions, English cress, borlotti beans, green beans, broad beans, fennel, courgette flowers, curly endive, lettuce, marjoram, aubergines, mint, potatoes , peppers, peas, tomatoes, leeks, turnips, radishes, rosemary, rocket, sage, escarole, spinach, pumpkin, courgettes.
Fruit: apricots, watermelons, strawberries, raspberries, apples, melon, bilberry, lingonberry, blackberries, pears, peaches, plums, black currants, plums.
Fish: anchovy, mullet, mullet, red snapper, hake, sea bream, swordfish, sardine, mackerel, sole, sea bass, mullet.
The diet, developed by Dr. Lertola's team, provides 1400-1500 calories a day for you and 1800-1900 for him. Follow it for a week. It will help you lose weight and fight the heat.
Monday
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli
Snack
• Raspberries
Lunch
• Chickpeas with raw carrots and lemon
• Whole grain bread
• Mixed salad
Snack
• Strawberries
Price
• Fresh ricotta with balsamic vinegar
• Red beets
• Cereal bread
Tuesday
Breakfast
• Coffee or tea
• Latte parz. screm.
• Wholemeal biscuits
Snack
• Apricots
Lunch
• Wholemeal penne with fresh mackerel fillets, cherry tomatoes and capers
• Raw zucchini in sour julienne strips
Snack
• Blueberries
Price
• Turkey skewers with peppers
• Mixed salad
• Whole grain bread
Wednesday
Breakfast
• Coffee or tea
• Partial milk skimmed
• Wholemeal rusks
• 2 teaspoons of jam
Snack
• Banana
Lunch
• Deviled chicken drumsticks (grilled)
• Baked potatoes
• Cucumber salad
Snack
• Peaches
Price
• Minestrone with mixed vegetables and beans (without potatoes) with baked croutons
• Raw tomatoes
Thursday
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli or cereal flakes
Snack
• Strawberries
Lunch
• Caprese (mozzarella and tomato) with peppers and cucumbers
• Whole grain bread
Snack
• Apricots
Price
• Water crêpes with spinach and raisins (see recipe)
• Raw tomatoes
Water crêpes with spinach and raisins
For 4 people: Beat 3 eggs with 5g of salt, 360ml of water and 300g of flour. Then use the batter thus obtained to make the crêpes: pour 1/2 ladle at a time into a non-stick pan greased with oil, cook on both sides and set aside.
Meanwhile, simmer 500 g of fresh spinach in another pan with 1 tablespoon of extra virgin olive oil, a pinch of salt, pepper and 20 g of soaked and squeezed raisins. Then combine 5 scrambled eggs, with 1 tablespoon of extra virgin olive oil, in the same pan in which you cooked the batter. Finally, use the mixture to fill the crêpes.
Friday
Breakfast
• Coffee or tea
• Partial milk skimmed
• Biscuits
Snack
• Apricots
Lunch
• Bresaola seasoned with lemon, oil and salt
• Grilled peppers and capers
• White bread
Snack
• Cherries
Price
• Spaghetti with clams
• Mixed vegetable salad
Saturday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Raspberries
Lunch
• Saffron basmati rice with fresh peas, dried tomatoes, cucumbers, spring onion and basil
• Lettuce salad
Snack
• Nespole
Price
• Grilled Provolone
• Grilled aubergines and courgettes
• Rye bread
Sunday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Toasted wholemeal bread
• 1 teaspoon of honey
Snack
• Apricots
Lunch
• Octopus and celery salad
• Rye bread
Snack
• Fishing
Price
• Sliced ​​beef with rosemary
• Baked tomatoes
• 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! 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
