As usual, here is the new downloadable weekly menu that the Realfooding center of nutritionist Carlos Ríos has prepared. All dishes are healthy, with real food, and they are also easy to prepare. You can now download the menu at or look directly at the dishes a little below, as you prefer!
Monday
- Breakfast. Bowl of yogurt, figs and grapes with nuts
- Midmorning. Carrot and celery sticks
- Food. Tagliatelle with turkey, cherry tomatoes and powdered cheese
- Snack. Pumpkin and apple baked with cinnamon
- Dinner. Eggplant lasagna with tomato sauce and aromatic herbs
Tuesday
- Breakfast. Whole wheat toast with persimmon, Parmesan cheese and arugula
- Midmorning. Kiwi balls with yogurt
- Food. Chickpeas with baked pumpkin and pesto
- Snack. Orange and two ounces of chocolate + 85%
- Dinner. Grilled sea bass with parsnips and other roasted vegetables
Wednesday
- Breakfast. Tropical fruit bowl
- Midmorning. Whole wheat toast with peanut butter and blueberries
- Food. Beet salad. goat cheese, blueberries and tuna belly
- Snack. Sliced banana with grated coconut
- Dinner. Cream of leek and potato and grilled tofu with spices
Thursday
- Breakfast. Wholemeal caprese toast: tomato, mozzarella and basil
- Midmorning. Apple wedges with cinnamon
- Food. Grilled vegetables and lentil croquettes
- Snack. Hummus with crudités
- Dinner. Avocado, salmon and mango tartare with arugula
Friday
- Breakfast. Porridge with pure cocoa and banana
- Midmorning. Baked spiced chickpeas
- Food. Quinoa with vegetables, raisins, seeds and diced beef
- Snack. Whole grain sticks with cheese and sesame
- Dinner. Corn pancakes with avocado, spinach and prawns
Saturday
- Breakfast. Rye toast with grated tomato, smoked salmon and brie cheese
- Midmorning. Pear with tahini strings
- Food. Scalibada, beans and pork tenderloin with apple sauce
- Snack. Yogurt with homemade fruit compote without sugar
- Dinner. Cod and vegetables in papillote
Sunday
- Breakfast. Oat pancakes with pumpkin, dates and walnuts
- Midmorning. Ounces of chocolate + 85% and roasted peanuts
- Food. Bowl of grilled vegetables, avocado and red beans
- Snack. Puff pastry with fruits
- Dinner. Grilled vegetables and egg with romesco
