The weekly menu that we propose is specially designed to raise your defenses with nuts and other foods. "Nuts are protective foods rich in mono and polyunsaturated fats, proteins and fiber. They also have a good supply of vitamins and minerals such as magnesium or vitamin E. Nuts are always" restricted "in people who want to lose weight, but nothing is further from reality, it does not affect your weight and can even help you lose it, according to some studies. In addition, they are considered protective foods for their multiple benefits and protection against different diseases ", explains nutritionist Carlos Ríos, with whom consultancies we have made this weekly menu.
As always, this weekly menu is easy to follow as most meals consist of a single dish, so you don't have to waste time cooking two preparations. It is healthy, varied and delicious. Because eating well does not mean eating a plate and salad every day. The dishes are interchangeable and if you want to change the ingredients, go ahead. For example, if you don't like kefir or you just don't have it in the fridge, you can opt for yogurt. The same with nuts; We suggest some concrete ones so that you can vary and discover new flavors, but you can eat the ones you like the most.
Remember that if you have dessert, that it is always a piece of fruit or a natural yogurt. You can complement your breakfasts with coffee, tea or milk without sugar. You can have some bread, but try to make it 100% whole grain.
And if you prefer, you can design your own menu by downloading this empty menu to plan the meals you want. The dishes on this week's menu can serve as inspiration. This menu can also help you by type of food, so you will know how many times to eat meat a week, etc. And this downloadable shopping list can be a great way to plan everything you need when you go to the supermarket.
Monday
- Breakfast. Kefir with oats and dark chocolate chips + 85%
- Midmorning. Dates with hazelnuts
- Food. Brown rice three delights with prawns
- Snack. Roasted unsalted dried chickpeas
- Dinner. Chicken, apple and cashew salad
Tuesday
- Breakfast. Whole wheat toast with crushed tomato, avocado and EVOO
- Midmorning. Cappuccino and a banana
- Food. Peas with ham, onion, and poached egg
- Snack. Homemade yogurt and mango ice cream
- Dinner. Carrot and beef stir fry
Wednesday
- Breakfast. Yogurt with a mix of seeds, strawberries and grated coconut
- Midmorning. Crushed avocado and banana
- Food. Chicken with soy, brown rice and sprouts
- Snack. Ounces of dark chocolate (+ 85%) and fruit
- Dinner. Salmon tartare and green sprouts
Thursday
- Breakfast. Strawberries, walnuts and dark chocolate + 85%
- Midmorning. Brazil nuts with fruit
- Food. Cold salad of lentils, cucumber and avocado
- Snack. Grapes with cheese
- Dinner. Turkey with mushrooms, tomato and basil
Friday
- Breakfast. Yogurt with cocoa and vanilla
- Midmorning. Peach with pistachios
- Food. Vegetable ratatouille with egg
- Snack. Dried fruit with nuts
- Dinner. Galician octopus with potato
Saturday
- Breakfast. Oat pancakes with almonds and red berries
- Midmorning. Yogurt with corn flakes and peanut butter
- Food. Tenderloin with red onion and roasted pepper
- Snack. Pistachios and fruit
- Dinner. Gazpacho and croquettes realfooding
Sunday
- Breakfast. 0% smoothie fresh cheese, grapes and cashews
- Midmorning. Homemade carrot cake
- Food. Meatballs in sauce with mashed potato
- Snack. Spiced edamame to taste. Supermarkets like Mercadona or La Sirena sell frozen edamame.
- Dinner. Tuna and peach skewers
