Food pyramids, percentages of food on the plate … Sometimes, it seems that to plan a balanced weekly diet you have to have studied two races and three masters. Don't worry, at CLARA we make it easy for you, easy and we give you a balanced weekly diet that you can also download in pdf and jpg.
Food pyramids, percentages of food on the plate … Sometimes, it seems that to plan a balanced weekly diet you have to have studied two races and three masters. Don't worry, at CLARA we make it easy for you, easy and we give you a balanced weekly diet that you can also download in pdf and jpg.
We are going to “translate” the official recommendations for a balanced weekly diet so that it is very easy for you to plan your healthy weekly menu. What's more, if you don't even want to plan it, we will give it to you already ready and for the next few weeks you just have to change the proposals we make to other equivalent ones.
What do you have to eat weekly in a balanced diet?
- Fruit: 2 or 3 pieces a day.
- Vegetables: 2 or 3 servings a day (minimum).
- Dairy: 2 or 3 servings a day.
- White meat: 1 to 3 times a week.
- Red meat: 1 to 4 times a month.
- White fish, shellfish: 2 to 4 times a week.
- Blue fish: 2 times a week.
- Egg: Up to 7 per week if there are no health problems.
- Tofu, seitan, tempeh: 1 to 3 times a week.
- Potato: 2 to 4 times a week as a garnish.
- Rice, pasta, quinoa or other cereals: 2 to 4 times a week as a garnish or 1 day a week as a main dish.
- Bread: 60-120 g per day (depending on the amount of carbohydrates in other meals).
- Yogurt dessert , baked fruit or compote without sugar.
Mid morning and mid afternoon
- Handful of nuts with fruit
- Yogurt or with an ounce of chocolate
- Edamame
- Fresh cheese with a thin slice of quince
- Hard-boiled quail eggs with crudités
If you want ideas of healthy snacks, don't miss what our collaborator Carlos Ríos says.
WEEKLY BALANCED DIET MENU
This is the menu of the weekly balanced diet. You have proposals for seven days, but for later weeks, you only have to choose equivalent dishes. For example, when in this menu we suggest you have a vegetable stew in another week, you can exchange it for artichoke hearts with lemon. For more healthy recipe ideas, here is another article.
And if you want to make your own menu for the next few weeks, here you can download your templates for the weekly menu.
