Diet plan
Dietary Plan I
- Oatmeal Pancakes with Cheese.
- Strawberries.
- Infusion.
Morning
- Natural Yogurt (pear, apple, banana, coconut water, papaya, watermelon, etc.).
- 2 cups.
- Vegetable soup (broccoli, spinach, a sprig of celery, olive oil).
- Baked fish with baked potatoes.
- Avocado 1 medium serving.
Afternoon
- Pear.
- Baked or grilled chicken nuggets.
- Broccoli saplings.
Dietary Plan II
- Boiled eggs.
- Oatmeal with granola, raisins and a teaspoon of vanilla.
Morning
- Apple 1 unit.
- Grains 1 cup.
- Tuna in sauce 1 medium portion.
- Rice 2 tablespoons.
- Cauliflower toast.
Afternoon
- Compote.
- Toasted bread rolls with tomatoes and aubergine humus.
- Infusion.
- Aubergine humus: Place a large aubergine on the kitchen stove grill until it is done, then when it cools you remove the material, put it in a blender with garlic, olive oil and salt.
Dietary Plan III
- French toast. Preparation: an egg, cinnamon and milk of your preference. Mix these ingredients and pour each slice with this mixture. Fry each toast in a pan with a little bit of butter.
- Strawberries, chopped apples.
Morning
- Natural orange 1 unit.
- Pumpkin cream 1 cup.
- Steamed fish with ginger 1 small portion (not fried).
- Sautéed aubergine with sweet pepper and ginger 2 cups.
Afternoon
- Peaches.
- Chicken in pesto sauce 1 small portion.
- Sautéed spinach ½ cup.
Dietary Plan IV
- Crepes
- Ingredients: 2 cups of milk, 3 eggs, 5 tablespoons of melted butter, 1 and ¾ cups of wheat flour, and 1 teaspoon of vanilla.
- Preparation: blend all the ingredients for 2 minutes, pass the mixture through a strainer and refrigerate overnight.
- In the morning, heat a pan with butter, add a bit of that mixture and spread it well on the surface.
- Cook over medium heat for 30 seconds. Turn it over to cook on the other side and reserve.
Morning
- A handful of peanuts or any dry fruit or nuts of your choice.
- Lean Baked Pork Loin 1 medium serving.
- Sautéed vegetables 2 cups.
- Rice 3 to 4 tablespoons.
Afternoon
- Fruits of your preference.
- Meat burger 1 small portion.
- Avocado salad 1 cup.
Dietary Plan V
- One mug of yoghurt, granola and banana.
Morning
- Pineapple 2 slices.
- Baked chicken with tomato sauce 1 small serving.
- White rice 2 tablespoons.
- Tomato wheels with ricotta and pesto sauce 1 small unit.
- Sautéed broccoli 2 cups.
Afternoon
- Fruit of your choice.
- Grilled fish 1 medium portion.
- Salad of your choice 2 cups.
Dietary Plan VI
- Spinach Tortilla.
- Bread 1 unit.
- Tea.
Morning
- Oatmeal smoothie, granola without milk 1 glass or a handful of nuts.
- Burger (without bun) 1 medium portion.
- Broccoli or stewed green beans ½ cup.
- Cucumber salad with avocado ½ cup.
Afternoon
- Pear.
- Grilled chicken 1 small portion.
- Sautéed vegetables 2 cups.
Dietary Plan VII
- Tuna sandwich with tomato 2 slices.
- Strawberries (a smoothie).
Morning
- Three-in-one smoothie (carrot, beetroot, orange).
- Baked meat roll 1 medium serving.
- Sauteed aubergine of your choice.
- Rice 3 to 4 tablespoons.
Afternoon
- Pear compote 1 cup.
- Grilled chicken breast with pesto sauce 1 medium portion.
- Salad of your choice 2 cups.
Healthy recipes
Pasta with caponata sauce
- 2 tablespoons of olive oil.
- 3 chopped celery stems, about 140 grams or a cup.
- 2 medium chopped onions.
- 1 additional tablespoon of olive oil.
- 2 medium aubergine, peeled and chopped.
- 12 chopped pear tomatoes without skin and seeds.
- About 700 grams, that is to say, 4 cups ½ teaspoon of salt.
- 1/8 teaspoon pepper.
- 1 cup of fat-free chicken or meat broth.
- 4 tablespoons of wine vinegar.
- 4 tablespoons of small capers.
Minced pulp of 12 olives.
- In a frying pan, heat the oil. Add the celery to the pan and cook for about 5 minutes. Add the onion and continue cooking until wilted, about 4 more minutes. Add the additional tablespoon of oil and add the peeled and chopped aubergine. Stir very well and cook for another minute. Add the tomatoes, salt, and pepper, stir, and cook for another 5 to 6 minutes.
- Meanwhile, boil 10 cups of water and 3 teaspoons salt in a large pot to cook the pasta. Bring to a boil, add the pasta, bring to a boil again and cook the pasta until al dente.
- Separately, in a small pot, heat the vinegar for about 30 seconds.
- Add the hot vinegar, capers and olives to the pan, cook over low heat for 5 minutes and remove from heat to mix that sauce into the previously cooked pasta.
- To serve each serving, measure out ½ cup of the drained cooked pasta, mix in ¾ cup of sauce, and serve with ½ tablespoon of grated Parmesan cheese on top.
Recommendations
- Start the day with a healthy breakfast.
- Establish and comply with eating schedules to eat 4 to 5 times daily (breakfast, snack, lunch, snack, dinner).
- Water is indispensable. Drink 8 to 10 glasses of water daily.
- Fruits and vegetables 5 servings a day.
- Reduced consumption of salt.
- Moderate the consumption of refined sugars.
- Eat seated and accompanied by your family or friends.
- Chew slowly.
- Moderate the consumption of saturated fats (meats, etc.).
- Avoid snacking between meals. It is best to drink water to calm anxiety.
- Exercise regularly, and you can change certain habits that make your lives more sedentary; take the stairs instead of the elevator or get off one stop early on the bus or subway and walk home.
- Do not keep tempting foods at home.
- Avoid staying home when you’re bored or anxious because eating is the easiest way to vent both feelings.
