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 serrano ham and tomato
- Midmorning. Handful of dried fruit without sugar
- Food. Chicken burger with vegetables and baked potato
- Snack. Yogurt with kiwi and ground flax seeds
- Dinner. Grilled squid with sautéed eggplant and mushrooms
Tuesday
- Breakfast. Porridge with oats, blueberries and pure cocoa powder
- Midmorning. Orange with cinnamon
- Food. Lamb lettuce, tomato and prawn salad with mustard dressing.
- Snack. Whole wheat bread with peanut butter
- Dinner. Ratatouille with mushrooms and grilled quail eggs
Wednesday
- Breakfast. Whole wheat rye bread with cheese, pear and seeds
- Midmorning. Ounces of dark chocolate> 85% and hazelnuts
- Food. Cod with asparagus and baked potatoes
- Snack. Babaganoush with carrot sticks
- Dinner. Scrambled egg, mushrooms and garlic
Thursday
- Breakfast. Mini wholemeal sliced tomato, cucumber and cheese
- Midmorning. Banana with cashews
- Food. Quinoa with vegetables and beef strips
- Snack. A glass of milk and an apple
- Dinner. Vegetable cream with diced ham
Friday
- Breakfast. Cottage cheese with walnuts and pieces of dates
- Midmorning. Strawberries and dark chocolate> 85%
- Food. White bean salad with bell pepper, tomato, onion and bonito
- Snack. Hummus with crudités
- Dinner. Vegetable wok with prawns and soy sauce
Saturday
- Breakfast. Fruit and dried fruit salad
- Midmorning. Apple with cinnamon and coconut
- Food. Lentil stew with vegetables and rice
- Snack. Banana with pure cocoa powder
- Dinner. Vegetable broth with mushroom omelette
Sunday
- Breakfast. Oatmeal and banana crepes
- Midmorning. Pear with cured cheese
- Food. Baked salmon with spinach and mushrooms
- Snack. Popcorn
- Dinner. Homemade roast beef and sardines pizza
