We have reached the last week of September, but how has it happened so fast? We hope you have fulfilled your good resolutions of going back to school. The truth is that we have been making it very easy for you to eat better with our weekly menus, right? This week's weekly menu is even easier to follow than the previous ones: all lunches and dinners are unique dishes, so you can cook and make the least mess without giving up real healthy and delicious food. As always, this weekly menu has been prepared by the Carlos Ríos Realfooding nutritionist center.
It is a balanced, varied weekly menu with very easy dishes to prepare. As always, all the plates are interchangeable. Remember that you can adapt them to your liking or your time availability; for example, if you don't feel like making pancakes or a sponge cake for breakfast on the weekend, you can swap it for oatmeal with milk or some whole wheat bread with some healthy protein (hummus, fresh cheese, cream of nuts …) .
If you drink coffee or tea in the morning, try not to add sugar or another sweetener. Cinnamon or vanilla can help soften the flavor. Oh, and for dessert, always fruit or yogurt.
In case you didn't know, at Mercadona, Lidl or Carrefour you can find foods such as kefir, chia seeds or frozen edamame. But if you are lazy and you prefer food more of a lifetime you can substitute yogurt, oatmeal with nuts or lupins, respectively.
DOWNLOAD THE WEEKLY MENU
Monday
- Breakfast. Vegetable drink with a spoonful of chia and kiwi
- Midmorning. Smoothie or smoothie with vegetables and fruits to taste
- Food. Chickpeas, broccoli and egg curry
- Snack. Oatmeal porridge with grated coconut, cinnamon and fruit
- Dinner. Orange chicken wok with vegetables
Tuesday
- Breakfast. Yogurt, whole grain unsweetened muesli, chocolate + 85% and red berries
- Midmorning. Mango and pineapple salad
- Food. Country salad of potatoes, tomato, green beans, tuna and olives
- Snack. Fruit and 2 ounces of dark chocolate + 85%
- Dinner. Bowl with lettuce, brown rice, avocado, carrot and tofu
Wednesday
- Breakfast. Rye toast with turkey and Burgos cheese
- Midmorning. Kefir with oat flakes and corn
- Food. Sweet potato stuffed with vegetables and baked egg
- Snack. Mini wholemeal bread with smoked salmon and avocado
- Dinner. Poached beans with garlic and mushrooms
Thursday
- Breakfast. Unsweetened cornflakes with milk and cinnamon
- Midmorning. Spiced edamame
- Food. Mushroom and prawn risotto
- Snack. Whipped fresh cheese and blueberry ice cream
- Dinner. Veal with cauliflower and spices to taste: curry, turmeric, cumin …
Friday
- Breakfast. Cornbread toast with EVOO
- Midmorning. Chocolate and avocado mousse
- Food. Salmorejo with apple + mix of seeds, ham and egg
- Snack. Hummus with whole wheat bread
- Dinner. Grilled Choco with lemon with seasoned tomato
Saturday
- Breakfast. Oatmeal, banana and cocoa pancakes
- Midmorning. Homemade fruit ice cream
- Food. Wholemeal spelled pasta with pear, gorgonzola and walnuts
- Snack. Greek yogurt with fruit
- Dinner. Baked cod and vegetables
Sunday
- Breakfast. Cake 'Realfooder'
- Midmorning. Walnuts with cheese
- Food. Warm salad with chickpeas and egg
- Snack. Fruit and nuts
- Dinner. Quinoa, lentil and mushroom veggie burger with green sprouts and carrots
