September is coming, an ideal month to change your habits and start eating only real food. Here is the weekly family menu that we have prepared at CLARA with the advice of the Realfooding de Carlos Ríos nutritionist center. It is a healthy and balanced weekly menu with real seasonal foods and dishes full of flavor that are suitable for all members of the family.
You will see that they are very easy recipes to make: salads, griddle, oven … They are not fixed, you can exchange one dish for another. And, for example, if you are lazy to make oatmeal pancakes, you can simply have oatmeal with milk for breakfast. Even, if you prefer, you can download this empty menu to plan the meals you want. The dishes on this week's menu can serve to inspire you. 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 help you plan everything you need to follow this weekly menu.
And 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 always be 100% wholemeal.
Monday
- Breakfast. Oatmeal porridge with cocoa and cinnamon
- Midmorning. Melon with ham
- Food. Quinoa with egg and vegetables
- Snack. Fruit salad
- Dinner. Ginger chicken with vegetables
Tuesday
- Breakfast. Whole wheat toast with beetroot hummus
- Midmorning. Pineapple with hazelnuts
- Food. Gazpacho with grilled tuna and potatoes
- Snack. Skyr with fruit and muesli
- Dinner. Lasagna with eggplant plates
Wednesday
- Breakfast. Yogurt with strawberries, cornflakes and peanut butter
- Midmorning. Chia and flax pudding with banana
- Food. Chickpea and mango salad
- Snack. Ounces of dark chocolate (+ 75%) and fruit
- Dinner. Zucchini Omelet
Thursday
- Breakfast. Scrambled eggs with cherry tomatoes and parsley
- Midmorning. Kefir with oats
- Food. Veal a la jardinera with brown rice
- Snack. Red pepper hummus with crudités
- Dinner. Grilled cuttlefish with potato
Friday
- Breakfast. Homemade ice cream with red berries and yogurt
- Midmorning. Whole wheat toast with smoked salmon
- Food. Lentils with curried vegetables
- Snack. Oatmeal, orange and ginger cookies
- Dinner. Potato, onion and sardine salad
Saturday
- Breakfast. Oatmeal pancakes
- Midmorning. Walnuts with apricot
- Food. Couscous with lemon chicken
- Snack. Kiwi with kefir and grated coconut
- Dinner. Zucchini noodles with avocado and egg
Sunday
- Breakfast. Wholegrain rye toast with crushed avocado and sesame seeds
- Midmorning. Cheese and mango
- Food. Kale and Red Bean Salad
- Snack. Homemade pistachio ice cream
- Dinner. Salmon en papillote
