Here you have the healthy weekly menu suitable for the whole family endorsed by the doctor-nutritionist Mº Isabel Beltrán along with her weekly shopping list. It smells like Christmas already!
This week you can enjoy Barbecued artichokes, coleslaw salad, vegetable quiche, cuttlefish and vegetable stew, pumpkin and vegetable cream… and much more!
Monday
- Breakfast. Mini turkey cold cuts with arugula or watercress + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. 1 pear and a handful of walnuts
- Food. Salad with tomato, onion and chicken + lentil stew with vegetables + 2 mandarins
- Afternoon snack. A handful of roasted chickpeas
- Dinner. Pumpkin and carrot cream + sardines to bakery + 1 glass of kefir (or natural liquid yogurt)
Tuesday
- Breakfast. Granola with yogurt and pieces of fruit + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Natural pistachios without salt + infusion
- Food. Sautéed chard with potatoes + tuna with onions + sugar-free apple compote
- Afternoon snack. Whole wheat toast with tomato slices
- Dinner. Salad with boiled artichokes with quail eggs, anchovies, capers, roasted peppers and black olives + 1 pear
Wednesday
- Breakfast. Whole wheat or rye toast with mashed banana and cinnamon + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. 1-2 dried figs + 1 handful of cashews
- Food. Salad with orange and pistachios + chickpeas with spinach and cod crumbs + 1 infusion
- Afternoon snack. Yogurt + 1 tablespoon oat bran
- Dinner. Cuttlefish stew with potatoes and peas + blueberries
Thursday
- Breakfast. Mini French omelette + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Apple with strips of peanut butter
- Food. Coleslaw salad (cabbage, carrot and apple with mayonnaise) + turkey escalopes with mushrooms + infusion
- Afternoon snack. Boiled and spiced edamame
- Dinner. Vegetable julienne soup + aubergine omelette + 1 yogurt
Friday
- Breakfast. Smoked salmon roll with whipped cheese and fine herbs + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Bread + 1 ounce of dark chocolate
- Food. Cream of asparagus + beans with chorizo + 1 orange
- Afternoon snack. Homemade popcorn
- Dinner. Vegetable quiche, goat cheese and sweet ham + 1 kiwi
Saturday
- Breakfast. Whole wheat or rye toast with avocado and onion + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Banana slices with grated coconut
- Food. Artichokes on the barbecue or in the oven + homemade Moorish skewers on the barbecue or in the oven + custard apple smoothie with pineapple and yogurt
- Afternoon snack. blueberry smoothie
- Dinner. Spinach salad, cheese, grapes and nuts + 1 natural yogurt
Sunday
- Breakfast. 1 portion of homemade carrot cake and raisins + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Anchovies and peppers skewer
- Food. Vegetable salad + squid rice + apple tarte Tatin
- Afternoon snack. Grapes with a piece of cured cheese
- Dinner. Cream of celery and potato with thyme + cod with Parmesan crust + infusion