The days have now begun to get longer and the mind runs more and more often to spring. “But the cold can still push your body in search of calorie foods, making you feel authorized to eat a little more than usual, ”warns Dr. Carla Lertola.

“Instead this is the time to get rid of toxins accumulated during the winter. How? With the diet che our team has fine-tuned this month ». The dishes are all easy to prepare, including the delicious recipe proposed by the biologist-chef Maria Paola Dall’Erta.

In addition, the scheme can be adapted to your needs. “For example, you can reverse lunch for dinner of the same day or choose a different type of meat or fish or cereals, keeping unchanged the quantities you find specified next to the diagram », explains the dietician Valentina Bolli. What are you waiting for? Read below … and enjoy your meal!

In the shopping bag

Vegetable: chard, artichokes, milk thistle, carrots, catalonia, cauliflower, various cabbages, blonde chicory, red chicory, onions, cultivated mushrooms, curly endive, winter lettuce, potatoes, escarole, salsify, celery, spinach.

Fruit: oranges, avocados, bananas, tangerines, mandarins, pears, grapefruits.

Fish: hake, sardine, mackerel, sole, sea bass

The menu developed by our team, it is easy to follow and tasty. Try it for a week: it will help you to “deflate”, getting more used to eat healthily and balanced

Monday

Breakfast

• Coffee or tea
• Low-fat milk
• Wholemeal biscuits

Snack

• Mlea

Lunch

• Hard-boiled eggs
• Salad of lettuce, spinach, escarole
• Wholemeal bread

Snack

• Orange

Dinner

• Peas and onions in a pan
• Carrots with lemon
• White bread

Tuesday

Breakfast

• Coffee or tea
• Light yogurt
• Toasted wholemeal bread with 1 teaspoon of honey

Snack

• Grapefruit

Lunch

• Bresaola with raw artichokes and lemon
• Steamed potatoes

Snack

• Pineapple

Dinner

• Grilled seared mackerel
• Escarole
• Whole grain bread

Wednesday

Breakfast

• Coffee or tea
• Low-fat milk
• Wholemeal rusks with 2 teaspoons of jam

Snack

• Mandarins

Lunch

• Cream of broccoli with fresh goat cheese (see recipe)
• Baked crusty bread

Snack

• Banana

Dinner

• Pasta and chickpeas
• Mixed salad

Velvety broccoli soup with fresh goat cheese

For 4 people:

Scotta 500 g of broccoli florets in boiling salted water for 10 minutes, then drain. Put 40 g of extra virgin olive oil and 50 g of flour
in a saucepan and heat over low heat, stirring, until the mixture is homogeneous.

Pour in 1.5 liters of vegetable broth and continue cooking in order to thicken the preparation. Adjust with salt and pepper. Add half of the pureed broccoli and half whole.

Cook for 2 minutes, divide into individual plates, garnish each with 100 g of fresh goat cheese crumbled and serve.

Thursday

Breakfast

• Coffee or tea
• Light yogurt
• Muesli

Snack

• Grapefruit

Lunch

• Slices of turkey with rosemary
• Steamed beets
• Rye bread

Snack

• Orange

Dinner

• Hake with tomato sauce with pizzaiola
• Steamed cauliflower
• Whole grain bread

Friday

Breakfast

• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes

Snack

• Pears

Lunch

• Cous cous with cannellini beans, onion and mixed aromatic herbs
• Boiled spinach

Snack

• Mandarins

Dinner

• Beef burger sandwich
• Lettuce

Saturday

Breakfast

• Coffee or tea
• Low-fat milk
• Biscuits

Snack

• Grapefruit

Lunch

• Grilled feta
• Catalonia in a pan
• Whole grain bread

Snack

• Mandarin oranges

Dinner

• Pasta with sea bass ragout
• Mixed salad

Sunday

Breakfast

• Coffee or tea
• Light yogurt
• Muesli or cereal flakes

Snack

• Pineapple

Lunch

• Deviled chicken thighs
• Sauerkraut
• White bread

Snack

• Pears

Dinner

• Risotto with artichokes and pecorino
• Mixed salad

Everyday

Bakery products (biscuits and rusks): 30 g • 40 g
or Breakfast cereals: 30 g • 40 g
They cannot provide more than 430 calories per 100g: check the value on the label! It is better if they are whole (in order to give you more fiber).

Partially skimmed milk: 150 g • 200 g
or Low-fat yogurt (including fruit): 125-150 g • 200 g

Vegetables: free and in abundance

Fruit: 400 g • 400 g

Aromatic herbs: without any limitation

Spices: without limitations

Extra virgin olive oil: 4 tsp / 6 tsp

Salt: 2.5g for seasoning / 2.5g for seasoning

Twice a day of your choice

Bread or Pasta or Grain Cereals: 70-80 g • 100-120 g

Rotating during the week:

(1 choice per meal) Meat: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Aged cheeses: 50 g • 70 g
Dried legumes: 60 g • 80 g
Frozen legumes, fresh, canned: 140 g • 200 g
Lean salami or without visible fat: 60 g • 70 g
Eggs: 2 • 2 (they are allowed only once a week).

Article published in n ° 6 of fitness-inc.com on newsstands from 23/1/2018