| Menu Week 1 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Chilled cucumber soup Main course Ham Vegetable tagine Dessert Peach | Starter Asian potato salad Main course Roast veal Carrots with curry cream Dessert Cottage cheese and fruit |
| Tuesday | Starter Asparagus salad Main course Steamed fish fillet Rosemary and flaxseed crumble Dessert Natural yogurt and apple | Starter Grilled buckwheat salad with vegetables Main course Pork stir-fry with mustard Creole cooked rice and sauteed zucchini Dessert Gouda and kiwifruit |
| Wednesday | Starter Coleslaw, creamy dressing with cashew nut puree Main course Roast beef Steamed broccoli and potatoes Dessert Natural yogurt | Starter Watermelon Main course Sweet potato, carrot, and red lentil crumble Dessert Apricots |
| Thursday | Starter Beetroot salad Main course Roasted chicken thigh Frijoles Rojos Colombianos Dessert Orange | Main course Creamy avocado and potato soup Dessert Sugar-free apple and quince compote |
| Friday | Starter Eggplant caviar with tahini Main course Koussa Mehchi Dessert Yogurt with rosewater | Starter Green salad with dressing Main course Pork filet mignon Mashed sweet potato Dessert Vanilla pear salad |
| Saturday | Starter Celery and orange salad Main course Feijoada Salad Dessert Natural yogurt and strawberries | Starter Dry smoked ham Main course Zucchini Lasagna Dessert Pear |
| Sunday | Starter Moroccan grated carrots Main course King prawns Carrot and rice Dessert Passionfruit | Starter Cucumber and mint gazpacho Main course Cordon bleu Mashed potatoes and spinach Dessert Natural yogurt and pineapple |
| Menu Week 2 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Mixed vegetables Main course Hard-boiled eggs Roasted cauliflower with chimichurri Dessert Apple | Starter Zucchini and corn salad Main course Hake with oriental sauce Boulghur with vegetables Dessert Cottage cheese and berries |
| Tuesday | Starter Citrus fruit salad Main course Mediterranean roast beef with mushroom gravy Potatoes Dessert Yogurt, peach and orange blossom | Starter Sopa de lima Main course Spaghetti carbonara Salad Dessert 2 kiwifruits |
| Wednesday | Starter Lebanese Falafels Main course Roasted chicken thigh Carrots and oriental rice Dessert Sugar-free stewed apples | Starter Salad Main course Paella Dessert Melon |
| Thursday | Starter Endive, palm hearts, and spinach salad Main course Grilled sardines Ratatouille and couscous Dessert Mandarin | Starter Wheat salad and raw vegetables Main course Tortilla with peppers and spices Steamed potatoes Dessert Mango |
| Friday | Starter Tuna salad Starter Malaysian satay chicken skewers Rice and salad Dessert Peach | Main course Empanadas Salad Dessert Natural yogurt |
| Saturday | Starter Italian salad Main course Grilled steak French fries and sweet peas Dessert Fruit salad | Starter Caldo Verde Main course Arroz de Grelos Salad Dessert Cottage cheese with herbs |
| Sunday | Main course Chicken Makhani Cherry tomatoes Dessert Yogurt with berry coulis | Starter Greek style mushrooms Main course Pork stir-fry with bean sprouts and noodles Dessert Banana |
| Menu Week 3 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Grilled artichokes Main course Sauted pork with sage Vegetables Dessert Mandarins | Starter Gravlax salmon Main course Ginger pumpkin pie with toasted coconut Dessert Cottage cheese with fruit puree |
| Tuesday | Starter Carrot and apple salad Main course Grilled fish Pasta with ricotta and tomatoes Dessert Sugar-free chia pudding | Starter Surimi Salad Main course Quinoa-stuffed tomatoes Dessert Pineapple |
| Wednesday | Starter Radish salad Main course Senegalese Tiep Bou Dien Dessert Raspberries | Starter Watermelon, tomato and cucumber gazpacho Main course Vegetable parmentier Dessert Apricots |
| Thursday | Starter Zucchini fritters Main course Beef meatballs Green peas Dessert Sugar free stewed apples | Main course Korean BibimBap Dessert Chocolate banana papillote |
| Friday | Starter Salad with samosas Main course Grilled sausages Lentils and carrots Dessert Grapefruit | Starter Garlic soup Main course Lebanese tabouleh Dessert Egg cream |
| Saturday | Starter Summer salad Main course Duck in rice wine and sweet potato Dessert Pear | Starter Spicy Korean carrot salad Main course Quiche Salad Dessert Sugar-free rhubarb compote |
| Sunday | Starter Green salad with croutons and blue cheese Main course Veal tagine Couscous and zucchinis Dessert Orange salad | Starter Greek salad with sardines Main course Turkey breast Spicy omelette and rice Dessert Natural yogurt with berries |
| Menu Week 4 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Lemony lentil salad with salmon Main course Tofu and spinach cannelloni Dessert Plums | Starter Creamy endives, honey, and walnuts Main course Bacalhau a brás Dessert Banana kiwi salad |
| Tuesday | Starter Roasted egglant and feta dip Main course Stir-fried chicken with cream Rice and fennel Dessert Fromage blanc with walnuts and grapes | Starter Pork meatball and crab soup, Bakso style Main course Crêpe filled with ham and cheese Green salad Dessert Orange |
| Wednesday | Starter Spanish melon Main course Roast pork Green beans and tagliatelle Dessert Kiwifruits | Starter Pan con tomate Main course Skate wing with capers Vegetable skewers Dessert Strawberries with basil |
| Thursday | Main course Beef Bo Bun Dessert Lychees | Starter Tomato and corn salad Main course King prawns Grilled eggplants and rice Dessert Plain yogurt |
| Friday | Starter Italian bean salad Main course Chicken couscous Dessert Watermelon | Starter Creamy zucchini soup Main course Veal mince Potatoes and carrots Dessert Plain faisselle and blueberries |
| Saturday | Starter Miso Soup Main course Sushi Pickled cabbage Dessert Sugar-Free chia mango pudding | Main course Chiken waldorf salad Dessert Exotic fruit salad |
| Sunday | Starter Carrot and Coriander salad Main course Sauteed pork with olives Mashed butternut squash and bulgur Dessert Banana kiwi salad | Starter Cherry tomatoes Main course Salmon and vegetable wrap Dessert Sugar-free rice pudding |
| Menu Week 5 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Melon and cured ham Main course Grilled turkey Tagliatelle with peppers Dessert Yogurt and orange | Starter Mexican salad Main course Salmon papillote with leeks Rice Dessert Sugar-free strawberry compote |
| Tuesday | Starter Gaspacho with pink radish Main course Veal paupiette Raïta with raw vegetables Couscous Dessert Sugar-free coconut custard | Starter Cheese puff pastry Main course Beef mince Sweet potato puree Grilled eggplants Dessert Pineapple carpaccio |
| Wednesday | Starter Avocado with cocktail sauce Main course Vegetable steak Creamy gorgonzola polenta with sauteed summer squash Dessert Raspberries with pistachio and cottage cheese | Starter Celery remoulade Main course Ham Green beans Pasta Dessert Apple |
| Thursday | Starter Deviled eggs Main course Grilled sausages Lentils in tomato sauce Dessert Apricots | Main course Grilled chicken and spinach burger Dessert Kiwifruit |
| Friday | Starter Tuna briks Main course Grilled sea bream Spaghetti Provençal tomatoes Dessert Cottage cheese with herbs | Starter Roasted cabbage salad Main course Leek pie Dessert Banana |
| Saturday | Starter Orange and fennel salad Main course Steak with mushroom-sherry sauce Fried potatoes Dessert Cottage cheese with pear | Starter Ham and raw vegetable sticks Main course Koussa Mehci Dessert Sugar-free plum compote |
| Sunday | Starter Palm heart salad Main course Mole Pablano chiken Rice with vegetables Dessert Mandarin | Starter Pea soup Main course Farro, cherry, and walnut salad Dessert Lemon crepe |
| Menu Week 6 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Chilled cucumber soup Main course Ham Wholegrain rice Dessert Peach | Starter Herbed-lemon quinoa Main course Osso bucco Polenta and provençale tomatoes Dessert Grapes |
| Tuesday | Starter Asparagus and caesar dressing Main course Prawn skewers Pepper risotto Dessert Cottage cheese | Starter Green bean and red rice salad Main course Caramelized pork Zucchini tagliatelle Dessert Figs |
| Wednesday | Starter Watermelon Main course Locro Dessert Exotic fruit salad | Starter Basil cherry tomato lollipops Main course Oven-baked cod and roasted potatoes Salad Dessert Apple |
| Thursday | Starter Beet carpaccio Main course Roast chicken Macaroni with tomato sauce Dessert Sugar-free prune compote | Starter Bortsch Main course Tortilla Salad of raw vegetables Dessert Poached pears with chocolate sauce |
| Friday | Starter White bean dip and raw vegetables Main course Barbecue mussels French fries and salad Dessert Strawberry and basil salad | Main course Moussaka Salad Dessert Cottage cheese with banana |
| Saturday | Starter Tomato and feta salad Main course Zucchini spaghetti with beef bolognaise Dessert Berries | Starter Smoked ham Main course Summer couscous salad Dessert Pineapple |
| Sunday | Starter Mushroom salad Main course Salmon with broccoli Rice Dessert Apple | Main course Hawaiian poke bowl Dessert Cherries |
| Menu Week 7 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Guacamole Main Course Chicken strips Potato and zucchini gratin Dessert Apricots | Starter Surimi salad Main Course Roast pork Sweet potato, carrot and red lentil crumble Dessert Yogurt and forest fruit |
| Tuesday | Starter Leek salad Main Course Swordfish with lemon Peas and green beans Dessert Watermelon | Starter Grilled eggplant dip and feta Main Course Hard-boiled egg Cauliflower and potato gratin Dessert Nectarine |
| Wednesday | Starter Coleslaw, creamy dressing with cashew nut puree Main Course Beef stir-fry Sauteed potatoes Butter beans Dessert Strawberries | Starter Melon Main Course Ginger pumpkin pie with toasted coconut Dessert Cottage cheese with herbs |
| Thursday | Starter Black radish salad Main Course Chicken fajitas Dessert Citrus salad | Starter Fish soup Main Course Stuffed crab Salad Dessert Pan-fried apple with almonds |
| Friday | Starter Hummus and tortilla chips Main Course Veal Tajine Couscous and steamed carrots Dessert Orange salad with spices | Main Course Sweet Potato Pie Salad Dessert Chocolate banana papillote |
| Saturday | Starter Celery remoulade Main Course Beef and bean chili verde Dessert Yogurt and raspberries | Starter Beetroot soup Main Course Crepe filled with ham and cheese Dessert Pears |
| Sunday | Starter Grated carrots Main Course Toasted quinoa salad with scallops and snow peas Dessert Sugar-free stewed apples | Starter Zucchini rolls Main Course Breaded fish Mashed potatoes and fennel Dessert Yogurt and mango |
| Menu Week 8 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Corn salad Main Course Omelette Rice and green beans Dessert Blueberries | Starter Grilled artichokes Main Course Cod with Basque sauce Potatoes and red pepper Dessert Cherries |
| Tuesday | Main Course Caesar salad Dessert Plain waffle | Starter Beetroot soup Main Course Spaghetti bolognaise Salad Dessert Kiwifruit |
| Wednesday | Starter Onion tart Main Course Nuggets Sauted potatoes and provençal tomatoes Dessert Sugar-free stewed apples | Starter Spicy Korean carrot salad Main Course Turkey stir-fry with paprika Broccoli with black bean garlic sauce Dessert Melon |
| Thursday | Starter Palm heart salad Main Course Chili sin carne Dessert Sugar-free raspberry and stewed rhubarb | Starter Rice salad Main CourseQuiche Salad Dessert Pomegranate |
| Friday | Starter Herbed lemon quinoa Main Course Turkey meatball pita sandwich Raw Vegetables Dessert Basil peach | Starter Carrot soup with orange Main Course Vol-au-vent Raw vegetables Dessert Plain yogurt |
| Saturday | Starter Broccoli salad Main Course Seared steak with pan-roasted grapes Mashed potatoes Dessert Fruit salad | Starter Avocado salad Main Course Layered salmon spice pie Dessert Pear |
| Sunday | Main Course Mexican-style BLT sandwich Dessert Sugar-free pear and almond milk smoothies | Starter Tomato and olive stuffed portobello mushrooms Main Course Bok choy and prawn stir-fry Dessert Orange |
| Menu Week 9 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Grilled eggplant salad Main course Lamb meatballs with yogurt sauce Rice and zucchini Dessert Mandarin | Starter Tuna ceviche Main course Tomato tart Salad Dessert Cottage cheese and fruit puree |
| Tuesday | Starter Celery and orange salad Main course Grilled fish Tagliatelle with squid ink and aubergine Dessert Cottage cheese with herbs | Starter Crab salad Main course Zucchini stuffed with fresh goat cheese Rice Dessert Mango |
| Wednesday | Starter Italian Salad Main course Meatloaf Salad Dessert Peach smoothie | Starter Watermelon tomato and cucumber gazpacho Main course Ricotta spinach ravioli Dessert Pineapple |
| Thursday | Starter Artichoke salad Main course Grilled steak Vegetable skewers Dessert Oven-baked apple | Starter Minestrone soup Main course Ham Dauphinois potato gratin and salad Dessert Strawberry ice cream |
| Friday | Main course Breaded white fish burger Dessert Mandarin | Starter Mantar Corbasi: Creamy mushroom and zucchini soup Main course Chickpea and kale salad Dessert Sugar-free dessert cream |
| Saturday | Starter Summer salad Main course Duck with sweet and sour sauce Onion rice Dessert Pear | Starter Cucumber salad with yogurt sauce Main course Grilled buckwheat salad with vegetables Dessert Sugar-free apple sauce |
| Sunday | Starter Endive salad with apples and walnuts Main course Chicken with lemongrass Coucous and fresh beans Dessert Forest fruit salad | Starter Tuna-stuffed endive salad Main course Pork chop with mushroom sauce Spicy omelette and potatoes Dessert Yogurt with apricots |
| Menu Week 10 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Prawns with avocado Main course Lasagna bolognaise Salad Dessert Kiwifruit | Starter Cooked beets with yogurt sauce Main course Carrot and cumin risotto Dessert Stewed fruit |
| Tuesday | Starter Barbecued asparagus spears Main course Roast beef Sauted potatoes Tomato salad Dessert Strawberry and basil smoothie | Starter Pork meatball and crab soup bakso style Main course Crêpe filled with ham and cheese Green salad Dessert Orange |
| Wednesday | Starter Melon Main course Veal blanquette Roasted carrots and rice Dessert Oven-baked apple | Starter Beetroot hummus Main course Roasted halibut with banana-orange relish Fried zucchini and polenta Dessert Pear |
| Thursday | Starter Crab terrine Main course Homemade nuggets Oven-baked sweet potatoes Dessert Lemon crêpe | Starter Corn salad Main course Stuffed squid Grilled eggplants and spaghetti Dessert Pineapple |
| Friday | Starter Watercress soup Main course Lamb chops Grapefuit couscous and mashed broccoli Dessert Grapefruit salad | Starter Zucchini tagliatelle marinated in lemon Main course Vegetarian steak Sauted potatoes, onions, tomatoes, and peppers Dessert Cottage cheese |
| Saturday | Starter Deviled egg Main course Prawns with coconut milk and curry Vegetables rice Dessert Exotic fruit salad | Main course Zucchini pizza bites Salad Dessert Sugar-free chia pineapple pudding |
| Sunday | Starter Pasta salad Main course Beef stir-fry Potato and carrot mash Dessert Plums | Starter Cherry tomatoes Main course Chicken wrap with raw vegetables Dessert Natural yogurt and strawberries |
| Menu Week 11 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Melon salad Main course Beef tartare Pesto pasta and fried zucchini Dessert Passionfruit | Starter Mexican salad Main course Swordfish with lemon Salad Dessert Fresh figs |
| Tuesday | Starter Radish salad Main course Vietnamese stuffed tomatoes Dessert Sugar-free coconut flan | Main course Carrot and zucchini fettuccini salad Dessert Grapes |
| Wednesday | Starter Coleslaw, creamy dressing with cashew nut puree Main course Smoked seitan Fried noodles Dessert Blueberries | Starter Black radish salad Main course Baked honey-glazed salmon Green beans with parsley and wholegrain rice Dessert Natural yoghurt |
| Thursday | Starter Tuna salad on rye toast Main course Vegetarian couscous Dessert Mandarin | Main course Butter chicken Vegetarian skewers Dessert Kiwifruit |
| Friday | Starter Beef samosa Main course Rosemary cod Provencal tomatoes and pasta Dessert Cottage cheese with herbs | Starter Coleslaw salad cajun sauce Main course Asparagus tart Dessert Banana |
| Saturday | Starter Fennel salad Main course Beef tenderloin Mashed potato and artichoke Dessert Raspberry cottage cheese | Starter Raw vegetable sticks Main course Spinach pasta Dessert Apple |
| Sunday | Starter Endive, palm heart, and spinach salad Main course Chicken tajine with lemon Cardamom rice and leek fondue Dessert Pear | Starter Crema de avena Main course Tortilla and salad Dessert Orange |
| Menu Week 12 | ||
|---|---|---|
| Day | Lunch | Dinner |
| Monday | Starter Cucumber with vinaigrette Main course Beef shank with carrots Polenta Dessert Peach | Starter Lentil salad Main course Butternut squash stuffed with tuna Dessert Apricot |
| Tuesday | Starter Asparagus flan Main course Prawn skewers Tagliatelle with tomato sauce Dessert Figs | Starter Italian salad Main course Sauteed pork Grilled zucchinis and rice Dessert Cottage cheese with passionfruit |
| Wednesday | Starter Melon Main course Moussaka Dessert Sugar-free stewed fruit | Main course Ginger pumpkin pie with toasted coconut Salad Dessert Strawberries |
| Thursday | Starter Bortsch Main course Beef carpaccio Mediterranean roasted broccoli and tomatoes Dessert Sugar-free stewed plums | Main course Hawaiian poke bowl Dessert Yogurt and pear |
| Friday | Starter Sardines with tomato Main course Oven-baked sea bream Grilled vegetables and potatoes Dessert Strawberry and basil fruit salad | Starter Avocado salad Main course Ham cake with olives and pistachios Salad Dessert Cream cheese with berries |
| Saturday | Starter Macadonian salad Main course Barbecued ginger and lemon chicken kebabs Mediterranean roasted broccoli and tomatoes Dessert Sugar-free rhubarb compote | Starter Cured ham Main course Vegetable cannelloni Dessert Apple |
| Sunday | Starter Tomato and olive-stuffed portobello mushrooms Main course Grilled fish Mashed celery and cardamom rice Dessert Exotic fruit salad | Main course Vegetarian pizza Dessert Sugar-free berry sorbet |
Menu Week 1 to 12
Menu Week 1 to 12
Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?
Which of these oils contain a lot of omega 3?
Can sleep influence cardiovascular health?
Microbiota play an important role in health.
Which of these foods is not a vegetable?
CHOCOLATE is good for MORALE
Remember that eating is not necessarily a solitary
Today, the link between food and health is well-established. Our brain, like all our organs
Enthusiasm for microbiota is growing among scientists and consumers alike.
Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?
Fats, fatty acids, lipids... Whatever their name, they are macronutrients provided by our diet and are essential for the proper functioning of the body, just like proteins and carbohydrates.
In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically.
It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.
By choosing to consume products that respect the rhythm of the seasons
Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day
Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.
A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.
Don’t shop when you’re hungry
Calories are a numerical measurement of the energy found in food and drinks.
Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.
Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.
Starchy carbs are a good supplement for your meals
Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.
A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.
Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.
Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.
