Prepare a healthy weekly menu

  Enjoying a healthy weekly menu is key to looking and feeling good. And it is that food has a great influence on appearance and well-being . If you do sports and want to lead a healthy life, a weekly fitness menu is the perfect complement to your training or your day to day. To make it selfsame easy for you, we propose a healthy weekly menu with practical advice. They are tasty and easy to prepare dishes. And by following this planning and guidelines, you will see that eating well is something easy and that you enjoy .

During each day of the healthy weekly menu you can consume a tablespoon of extra virgin olive oil and herbs and spices to give more flavor to your dishes in a healthy and light way.

Monday, a strong and varied menu to start the week off right

The first day of this healthy weekly menu is very easy, to show you how easy it is to take care of yourself. Use a light salad dressing with no more than half a tablespoon of extra virgin olive oil. In addition, you can  add fresh herbs  to the evening omelette to improve the flavor. Chives are great for him. Monday meals are:

· Breakfast . A glass of semi-skimmed milk or vegetable drink with 6 tablespoons of rolled oats and a banana.

·Half morning. 6 walnuts and an orange

· Food . A salad made with escarole, a handful of tomatoes, 20 grams of whole wheat pasta and 1 teaspoon of black sesame seeds. As a second course, a grilled turkey fillet garnished with pepper and oregano. For dessert, a tangerine.

· Snack . A low-fat yogurt and a slice of whole wheat bread with a slice of defatted ham.

· Dinner . Mushroom omelette made with one egg and two whites. For dessert a strawberry and pineapple salad.

Tuesday, tasty food to enjoy a healthy menu

If you repeat this healthy weekly menu over several months, you can change the vegetables that accompany the lentils . So, if you use chard one week, the next you can use spinach. And to the other, watercress.

· Breakfast . A low-fat yogurt with a quarter of a mango and a kiwi. Four tablespoons of rolled oats, rye, and teff.

· Mid-morning . 8 raw almonds and 2 tangerines.

· Food . First some lentils with chard, tomato and spices. For a second course, a round of grilled salmon, and an apple for dessert.

· Snack : A slice of complete wheat bread with 10 grams of cottage cheese and 10 grams of dried tuna shavings or tuna mojama.

· Dinner . Salad of half an avocado with an orange and 1 grilled chicken fillet in cubes.

Wednesday, healthy and delicious menu

Use  pure peanut paste , with no added fat or sugar. Steamed clams are richer if you open them with half a lemon, a clove of garlic and fresh parsley.

· Breakfast . A glass of semi-skimmed milk or vegetable drink with 4 tablespoons of muesli. A pear.

· Mid-morning . 10 raw hazelnuts. 1 banana

· Food . Couscous with pepper and mushrooms. A grilled hake wheel. A cup of strawberries.

· Snack . A slice of whole wheat bread spread with a tablespoon of pure peanut butter. And an orange.

· Dinner . Roasted artichoke over half a glass of cooked brown rice and steamed clams. For dessert a pear.

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