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 try to make it 100% whole grain.
Monday
- Breakfast. Whole wheat spelled, cheese, tuna and pepper toast. The bread can be made from another whole grain.
- Midmorning. Chia and flax pudding with figs. You can swap out the chia flax pudding for an oatmeal porridge.
- Food. Wholegrain pasta with textured soy bolognese. You can substitute the textured soy for lentils.
- Snack. Vegetable pate with whole wheat bread. A very easy recipe for vegetable pate is to mash boiled carrot with green olives.
- Dinner. Green tacos: corn pancakes with guacamole and vegetables
Tuesday
- Breakfast. Infusion and oatmeal porridge
- Midmorning. Whole wheat bread with peanut butter
- Food. Watermelon gazpacho and chicken wings with roasted sweet potato
- Snack. Banana and yogurt ice cream
- Dinner. Fig, cheese, arugula and walnut salad
Wednesday
- Breakfast. Whole wheat toast with crushed tomato, EVOO and ham
- Midmorning. Cold infusion with pickles
- Food. Chickpeas with spinach
- Snack. Ounces of dark chocolate (+ 75%) and fruit
- Dinner. Cold soup of melon and cucumber and avocado stuffed with egg and ham
Thursday
- Breakfast. Yogurt with cocoa and cinnamon
- Midmorning. Toasted almonds and red berries
- Food. Rice noodles with vegetables, chicken and soy sauce
- Snack. Popcorn and fruit
- Dinner. Hake in green sauce with clams
Friday
- Breakfast. Sweet scrambled eggs with cinnamon
- Midmorning. Sardines with tomato and basil
- Food. Eggplant stuffed with Parmesan cheese
- Snack. Oatmeal, orange and ginger cookies
- Dinner. Potato, onion and sardine salad
Saturday
- Breakfast. Fruit salad
- Midmorning. Tortilla skewer with peppers
- Food. Cold bean and pepper cream
- Snack. Figs and nuts
- Dinner. Cauliflower crust pizza
Sunday
- Breakfast. Whole wheat toast with avocado and egg
- Midmorning. Apple with walnuts
- Food. Bowl of brown rice, vegetables, salad and salmon
- Snack. Spiced edamame to taste. Supermarkets like Mercadona or La Sirena sell frozen edamame.
- Dinner. Salad with chicken, feta cheese and vegetables
