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. Our mouths are watering!
This week you can enjoy traditional gypsy pot, endives stuffed with cheese, margherita pizza, vegetable cream with red lentils, carrot and celery salad… and much more!
Monday
- Breakfast. Mini fresh cheese with tomato and onion slices + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Yogurt with a tablespoon of oat bran
- Food. Traditional gypsy pot (with chickpeas, pumpkin, potatoes, green beans…) + 1 orange
- Afternoon snack. 1 banana + 1 handful of hazelnuts
- Dinner. Artichoke and cuttlefish stew + infusion
Tuesday
- Breakfast. Whole wheat or rye toast with avocado and chopped tomato and onion + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Spinach, Sour Apple and Ginger Smoothie
- Food. Green beans with steamed potatoes + grilled salmon + 1 kiwi
- Afternoon snack. 1 glass of milk or vegetable drink without added sugar with pure cocoa and cinnamon
- Dinner. Escarole, orange, quail eggs and capers salad + 1 glass of kefir (or natural liquid yogurt)
Wednesday
- Breakfast. 1 homemade apple muffin + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Raw carrot sticks + infusion
- Food. Green salad with sprouts + beans with clams in green sauce + 2 mandarins
- Afternoon snack. Grapes with a piece of cured cheese
- Dinner. Leek cream + steamed sea bass fillet with green mojo sauce + infusion
Thursday
- Breakfast. Soft-boiled egg with toast + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Apple +1 ounce of 85% dark chocolate
- Food. Carrot and Celery Salad + Braised Beef with Brussels Sprouts + Cinnamon Roasted Apple
- Afternoon snack. 1 small tub of fresh cheese with a drizzle of oil + 1 handful of walnuts
- Dinner. Salad with chicken, tomato and apple + Greek yogurt
Friday
- Breakfast. Mini sardines + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. yogurt with pomegranate
- Food. Endives stuffed with cheese (or silken tofu) and fine herbs + pomfret with tomato + infusion
- Afternoon snack. Natural pistachios without salt + infusion
- Dinner. Pizza Margherita + 1 pear with cinnamon
Saturday
- Breakfast. Oatmeal and banana crepe with cooked fruit + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. A handful of spiced oven-roasted chickpeas
- Food. Roasted asparagus + roasted chicken with potatoes and tomatoes + yogurt cups with apple stew
- Afternoon snack. 1/2 cup blueberries
- Dinner. Vegetable cream with red lentils + poached egg + 1 glass of kefir (or natural liquid yogurt)
Sunday
- Breakfast. 1 glass of hot chocolate with 2-3 ladyfingers + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Homemade Vegetable Chips
- Food. Vegetable salad + noodles with pesto + homemade flan
- Afternoon snack. Pear Banana Smoothie
- Dinner. Grilled eggplant + grilled chicken fillet with oregano + infusion