Here you have the healthy weekly menu suitable for the whole family endorsed by the doctor-nutritionist Mº Isabel Beltrán along with your weekly grocery list. Ready for these delicious dishes? Here we go!
This week you can enjoy Avocado and cherry salad, wild asparagus, Castilian stew, creamed spinach, vegetable salad, hummus with crudités… and much more!
Monday
- Breakfast. Oat flakes cooked with cinnamon + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. 1 banana + 1 ounce of dark chocolate
- Food. Vegetable salad + bean stew, small pasta and egg + 1 orange
- Afternoon snack. 1 glass of kefir (or natural liquid yogurt)
- Dinner. guacamole + salmon miniburgers + 1 yogurt
Tuesday
- Breakfast. Sweet ham roll stuffed with cheese shaken with oregano + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Carrot and celery sticks
- Food. Baked vegetables + baked chicken drumsticks with honey mustard + 1 slice of pineapple
- Afternoon snack. A handful of roasted chickpeas
- Dinner. Chicken broth with vegetables and noodles + scrambled eggs with mushrooms + infusion
Wednesday
- Breakfast. Mini tuna with olives and roasted pepper + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Natural pistachios without salt + infusion
- Food. Avocado and cherry salad + roast pork tenderloin with apple + 2 mandarins
- Afternoon snack. 1 glass of milk or vegetable drink without added sugar with pure cocoa and cinnamon
- Dinner. Cauliflower puree + grilled cuttlefish with garlic and parsley + 1 pear
Thursday
- Breakfast. Kefir and blueberry smoothie with homemade granola without sugar + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Bread + 1 ounce of dark chocolate
- Food. Hummus with vegetable crudités (carrot, pepper, celery…) and chicken + 1 apple
- Afternoon snack. plain yogurt
- Dinner. Scrambled eggs with ratatouille + 1 glass of kefir (or natural liquid yogurt)
Friday
- Breakfast. Soft-boiled eggs with toast + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Curd with nuts and a trickle of honey
- Food. Creamed spinach + chicken in wine with potatoes + 1 infusion
- Afternoon snack. Blueberries + 1 handful of cashews
- Dinner. Roasted vegetables and sardines coca + 1 homemade sugar-free pear compote
Saturday
- Breakfast. Whole wheat or rye toast with avocado and onion + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. 6-8 pitted olives
- Food. Castilian (or Madrid) stew and salad + grapes
- Afternoon snack. natural fruit salad
- Dinner. Grilled wild asparagus + chickpea burger + 1 glass of kefir (or natural liquid yogurt)
Sunday
- Breakfast. Oatmeal and banana crepe with Greek yogurt and pomegranate + tea, coffee with or without milk or vegetable drink without added sugar
- Midmorning. Ham skewer, mozzarella balls and cherrys
- Food. Vegetable broth + spinach and cheese cannelloni + kiwi, banana and grape skewer
- Afternoon snack. Homemade popcorn
- Dinner. Salad with onion, fennel, orange and black olives + cooked croquettes + 1 infusion