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Weekly meal: Hypertension and diabetes

Week 1

Menu Week 1
DayLunchDinner
MondayStarter
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
TuesdayStarter
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
WednesdayStarter
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
ThursdayStarter
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
FridayStarter
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
SaturdayStarter
Celery and orange salad
Main course
Feijoada Salad
Dessert
Natural yogurt and strawberries
Starter
Dry smoked ham
Main course
Zucchini Lasagna
Dessert
Pear
SundayStarter
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

Week 2

Menu Week 2
DayLunchDinner
MondayStarter
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
TuesdayStarter
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
WednesdayStarter
Lebanese Falafels
Main course
Roasted chicken thigh
Carrots and oriental rice
Dessert
Sugar-free stewed apples
Starter
Salad
Main course
Paella
Dessert
Melon
ThursdayStarter
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
FridayStarter
Tuna salad
Starter
Malaysian satay chicken skewers
Rice and salad
Dessert
Peach
Main course
Empanadas
Salad
Dessert
Natural yogurt
SaturdayStarter
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
SundayMain 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

Week 3

Menu Week 3
DayLunchDinner
MondayStarter
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
TuesdayStarter
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
WednesdayStarter
Radish salad
Main course
Senegalese Tiep Bou Dien
Dessert
Raspberries
Starter
Watermelon, tomato and cucumber gazpacho
Main course
Vegetable parmentier
Dessert
Apricots
ThursdayStarter
Zucchini fritters
Main course
Beef meatballs
Green peas
Dessert
Sugar free stewed apples
Main course
Korean BibimBap
Dessert
Chocolate banana papillote
FridayStarter
Salad with samosas
Main course
Grilled sausages
Lentils and carrots
Dessert
Grapefruit
Starter
Garlic soup
Main course
Lebanese tabouleh
Dessert
Egg cream
SaturdayStarter
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
SundayStarter
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

Week 4

Menu Week 4
DayLunchDinner
MondayStarter
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
TuesdayStarter
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
WednesdayStarter
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
ThursdayMain course
Beef Bo Bun
Dessert
Lychees
Starter
Tomato and corn salad
Main course
King prawns
Grilled eggplants and rice
Dessert
Plain yogurt
FridayStarter
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
SaturdayStarter
Miso Soup
Main course
Sushi
Pickled cabbage
Dessert
Sugar-Free chia mango pudding
Main course
Chiken waldorf salad
Dessert
Exotic fruit salad
SundayStarter
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

Week 5

Menu Week 5
DayLunchDinner
MondayStarter
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
TuesdayStarter
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
WednesdayStarter
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
ThursdayStarter
Deviled eggs
Main course
Grilled sausages
Lentils in tomato sauce
Dessert
Apricots
Main course
Grilled chicken and spinach burger
Dessert
Kiwifruit
FridayStarter
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
SaturdayStarter
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
SundayStarter
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

Week 6

Menu Week 6
DayLunchDinner
MondayStarter
Chilled cucumber soup
Main course
Ham
Wholegrain rice
Dessert
Peach
Starter
Herbed-lemon quinoa
Main course
Osso bucco
Polenta and provençale tomatoes
Dessert
Grapes
TuesdayStarter
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
WednesdayStarter
Watermelon
Main course
Locro
Dessert
Exotic fruit salad
Starter
Basil cherry tomato lollipops
Main course
Oven-baked cod and roasted potatoes
Salad
Dessert
Apple
ThursdayStarter
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
FridayStarter
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
SaturdayStarter
Tomato and feta salad
Main course
Zucchini spaghetti with beef bolognaise
Dessert
Berries
Starter
Smoked ham
Main course
Summer couscous salad
Dessert
Pineapple
SundayStarter
Mushroom salad
Main course
Salmon with broccoli
Rice
Dessert
Apple
Main course
Hawaiian poke bowl
Dessert
Cherries

Week 7

Menu Week 7
DayLunchDinner
MondayStarter
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
TuesdayStarter
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
WednesdayStarter
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
ThursdayStarter
Black radish salad
Main Course
Chicken fajitas
Dessert
Citrus salad
Starter
Fish soup
Main Course
Stuffed crab
Salad
Dessert
Pan-fried apple with almonds
FridayStarter
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
SaturdayStarter
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
SundayStarter
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

Week 8

Menu Week 8
DayLunchDinner
MondayStarter
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
TuesdayMain Course
Caesar salad
Dessert
Plain waffle
Starter
Beetroot soup
Main Course
Spaghetti bolognaise
Salad
Dessert
Kiwifruit
WednesdayStarter
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
ThursdayStarter
Palm heart salad
Main Course
Chili sin carne
Dessert
Sugar-free raspberry and stewed rhubarb
Starter
Rice salad
Main CourseQuiche Salad
Dessert
Pomegranate
FridayStarter
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
SaturdayStarter
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
SundayMain 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

Week 9

Menu Week 9
DayLunchDinner
MondayStarter
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
TuesdayStarter
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
WednesdayStarter
Italian Salad
Main course
Meatloaf
Salad
Dessert
Peach smoothie
Starter
Watermelon tomato and cucumber gazpacho
Main course
Ricotta spinach ravioli
Dessert
Pineapple
ThursdayStarter
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
FridayMain 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
SaturdayStarter
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
SundayStarter
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

Week 10

Menu Week 10
DayLunchDinner
MondayStarter
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
TuesdayStarter
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
WednesdayStarter
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
ThursdayStarter
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
FridayStarter
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
SaturdayStarter
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
SundayStarter
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

Week 11

Menu Week 11
DayLunchDinner
MondayStarter
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
TuesdayStarter
Radish salad
Main course
Vietnamese stuffed tomatoes
Dessert
Sugar-free coconut flan
Main course
Carrot and zucchini fettuccini salad
Dessert
Grapes
WednesdayStarter
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
ThursdayStarter
Tuna salad on rye toast
Main course
Vegetarian couscous
Dessert
Mandarin
Main course
Butter chicken
Vegetarian skewers
Dessert
Kiwifruit
FridayStarter
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
SaturdayStarter
Fennel salad
Main course
Beef tenderloin
Mashed potato and artichoke
Dessert
Raspberry cottage cheese
Starter
Raw vegetable sticks
Main course
Spinach pasta
Dessert
Apple
SundayStarter
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

Week 12

Menu Week 12
DayLunchDinner
MondayStarter
Cucumber with vinaigrette
Main course
Beef shank with carrots
Polenta
Dessert
Peach
Starter
Lentil salad
Main course
Butternut squash stuffed with tuna
Dessert
Apricot
TuesdayStarter
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
WednesdayStarter
Melon
Main course
Moussaka
Dessert
Sugar-free stewed fruit
Main course
Ginger pumpkin pie with toasted coconut
Salad
Dessert
Strawberries
ThursdayStarter
Bortsch
Main course
Beef carpaccio
Mediterranean roasted broccoli and tomatoes
Dessert
Sugar-free stewed plums
Main course
Hawaiian poke bowl
Dessert
Yogurt and pear
FridayStarter
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
SaturdayStarter
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
SundayStarter
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
Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

Can sleep influence cardiovascular health?

Quiz – Microbiota

Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

Mind and mood: Nutrition and common misconceptions

CHOCOLATE is good for MORALE

Mind and mood: 3 golden rules for meals

Remember that eating is not necessarily a solitary

Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs

Microbiota: microorganisms that want you to feel good!

Enthusiasm for microbiota is growing among scientists and consumers alike.

Superfoods: your new nutritional allies?

Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?

Fats: which ones, why and where?

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.

The vegan trend

In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically.

All about sugar

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.

3 good reasons to cook in season

By choosing to consume products that respect the rhythm of the seasons

How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

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.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

7 tips to save money on food

Don’t shop when you’re hungry

Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

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.

Ways to reduce fat intake

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.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

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.