If you want make the holiday benefits last as long as possible (and also take the opportunity to dispose of that "kiletto" that you may have put on during the rest period), follow the diet that the doctor's team Carla Lertola proposes you for the month of September.
«The protagonists are, as always, the seasonal products, tastier and richer in nutrients»Says our dietician. "Proposed in the delicious combinations created by the biologist-chef Maria Paola Dall'Erta, these foods will allow you to prolong the tan (thanks to the beta-carotene provided by yellow-red vegetables and green leafy salads) and to preserve the toned and wrinkle-free skin (thanks to the vitamin C of tomatoes and citrus fruits and the super-antioxidants of grapes) ».
And if the resumption of the usual rhythms of life triggers a bit of anxiety, you can easily keep it at bay with Omega 3 from fish and tryptophan ensured by milk and yogurt.
In the shopping bag
Vegetables and legumes: red beets, basil, beets, beets, broccoli, carrots, savoy cabbage, cucumbers, chicory, onions, pinto beans, green beans, fennel, mushrooms, curly endive, lettuce, marjoram, aubergines, mint, potatoes, peppers, tomatoes, leeks, turnips, rocket, escarole, celery, celeriac, soy, courgettes.
Fruit: watermelon, bananas, persimmons, chestnuts, figs, prickly pears, pomegranates, pears, peaches, white and black grapes.
Fish: anchovy, albacore, mullet, mullet, snapper, sea bream, swordfish, sardine, sole, mullet.
This meal plan is perfect to go back to stress-free daily routine. Follow him for a week - he provides 1400-1500 calories per day (1800-1900 for him).
Monday
Breakfast
• Coffee or tea
• Latte parz. screm.
• Wholemeal biscuits
Snack
• Mele
Lunch
• Cereal sandwich with bresaola and lemon
• Julienne of courgettes
Snack
• Pere
Price
• Omelette with mushrooms
• Mixed green salad
• Cereal bread
Tuesday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Toasted wholemeal bread with 1 teaspoon of honey
Snack
• Grape
Lunch
• Pasta and red beans
• Savoy cabbage salad
Snack
• Mele
Price
• Mix of baked vegetables with first salt
• Whole grain bread
Wednesday
Breakfast
• Coffee or tea
• Latte parz. screm.
• Wholemeal rusks with 2 teaspoons of jam
Snack
• Pere
Lunch
• Rice with mullet (see recipe)
• Carrots with lemon
Snack
• Plums
Price
• Roastbeef with rocket and lemon
• Boiled carrots
• Whole grain bread
RICE WITH RED mullet
For 4 people: Brown 1 skewer with 1 onion and 1 bay leaf in a pan with 20 g of extra virgin olive oil. Add 320 g of carnaroli rice and let it toast. Deglaze with 1/2 glass of white wine, pour 650 ml of vegetable broth and bring to a boil. Turn off the heat, cover with the lid and bake at 180 ° C for 15 minutes.
Meanwhile, cook 600 g of mullet fillets in another pan with 2 tablespoons of extra virgin olive oil, 2 cloves of garlic and 4 teaspoons of parsley. Season with salt, add the zest of 1 lemon and divide into 4 individual plates placing a small cup of rice in each.
Thursday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli
Snack
• Mele
Lunch
• Couscous with vegetables
• Mozzarella
• Fennel in salads
Snack
• Grape
Price
• Chickpeas boiled with onion, capers, celery
• Mixed green salad
• Whole grain bread
Friday
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Cereal flakes
Snack
• Fishing
Lunch
• Grilled chicken slices with baked onions
• Cereal bread
Snack
• Mele
Price
• Grilled sardines with green beans
• Cereal bread
Saturday
Breakfast
• Coffee or tea
• Partial milk skimmed
• Biscuits
Snack
• Apple
Lunch
• Wholemeal pasta with peas and mint
• Grilled peppers
Snack
• Pere
Price
• Roasted turkey legs
• Red beets in salads
• Whole grain bread
Sunday
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Cereal flakes
Snack
• Plums
Lunch
• Stewed mullet
• Grilled coasts
• Whole grain bread
Snack
• Grape
Price
• Pasta with aubergines, seasoned ricotta and tomatoes
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
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