Here you have the weekly realfooding menu prepared by the Realfooding center of the nutritionist and CLARA collaborator, Carlos Ríos. It's a real food weekly menu with healthy, flavorful dishes.
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.
This downloadable shopping list can help you plan everything you need to follow this weekly menu.
Monday
- Breakfast. Whole wheat bread with cottage cheese, avocado, strawberries and oregano
- Midmorning. Orange with cinnamon
- Food. Vegetable wok with tofu
- Snack. Natural yogurt with chocolate + 85%, cinnamon and kiwi
- Dinner. Grilled sardines and spinach and beet salad
Tuesday
- Breakfast. Natural yogurt with blueberries and walnuts
- Midmorning. Dates, walnuts and an ounce of dark chocolate + 85%
- Food. Bowl of red beans, broccoli, quinoa and hard-boiled egg
- Snack. Whole wheat toast with ham and avocado
- Dinner. Peppers stuffed with minced meat and rice
Wednesday
- Breakfast. Scrambled eggs with arugula and seeds
- Midmorning. Roasted apple and pistachios
- Food. Curried turkey fillets with spiced potatoes
- Snack. Greek yogurt with strawberries and grated coconut
- Dinner. Avocado and zucchini tartare with prawns
Thursday
- Breakfast. Yogurt with apple, nuts and apple
- Midmorning. Unsweetened dried fruit
- Food. Sautéed peas with artichokes and grilled egg
- Snack. Pear and almonds
- Dinner. Cream of mushrooms and lemon rooster with roasted potato
Friday
- Breakfast. Whole wheat rye wassa bread with cherrys and olives
- Midmorning. Banana chips (baked banana)
- Food. Pasta with mushrooms, pepper, bonito and anchovies
- Snack. Homemade Popcorn
- Dinner. Grilled vegetables with French omelette
Saturday
- Breakfast. Bowl of plain yogurt, banana, dates and hazelnuts
- Midmorning. Pickled cucumber
- Food. Lentil salad with apple and mustard roasted salmon
- Snack. Fruit skewers with dark chocolate + 85%
- Dinner. Chicken rolls stuffed with vegetables
Sunday
- Breakfast. Coconut milk rice
- Midmorning. Cherry tomatoes with mozzarella
- Food. Cauliflower crumbs with egg and chicken
- Snack. Edamame
- Dinner. Hake with carrot and steamed zucchini
