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 toast with tuna, oregano and grated tomato
- Midmorning. Tangerines and walnuts
- Food. Cauliflower crumbs with grilled egg
- Snack. Fresh cheese and cherrys tomatoes
- Dinner. Piquillo peppers stuffed with hummus
Tuesday
- Breakfast. Natural yogurt with an ounce of dark chocolate + 75% and pear
- Midmorning. Almonds and grapes
- Food. Sautéed spinach with mushrooms and grilled tuna steak
- Snack. Roasted apple
- Dinner. Ratatouille with poached egg
Wednesday
- Breakfast. Whole wheat toast with apple compote
- Midmorning. Seasonal Fruit Smothie
- Food. Rice with mascarpone mushroom sauce
- Snack. Rye bread with cottage cheese and strawberries
- Dinner. Thai stir fry with chicken and vegetables
Thursday
- Breakfast. Yogurt with muesli and kiwi
- Midmorning. Guacamole with carrot crudités
- Food. Brussels sprouts sauteed with mustard and boiled egg
- Snack. Orange with cashews
- Dinner. Salmon tartare with onion and avocado
Friday
- Breakfast. Whole wheat toast with goat cheese and figs
- Midmorning. Yogurt with blueberries
- Food. Bean stew
- Snack. Edamames
- Dinner. Beef with carrot in the pan
Saturday
- Breakfast. Oatmeal, chia and banana porridge
- Midmorning. Various pickles
- Food. Zucchini and Turkey Lasagna Sautéed with Basil
- Snack. Kefir with strawberries
- Dinner. Cod with aromatic herbs with baked eggplant chips
Sunday
- Breakfast. Scrambled eggs with ham and avocado
- Midmorning. Fresh cheese whipped with pure cocoa and dates
- Food. Chickpeas with couscous and vegetables
- Snack. Natural yogurt with pure cocoa
- Dinner. Lamb's lettuce salad, grilled pear and gorgonzola
