The Content is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

My health partner
I eat healthily

I eat healthily

culinary inspiration

Weekly meal: Hypertension

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
Sweet potato, carrot and red lentil crumble
Dessert
Natural yogurt and apple
Starter
Grilled buckwheat salad with vegetables
Main course
Pork stir-fry with mustard
Creole-cooked rice and fried zucchini
Dessert
Gouda and kiwifruit
WednesdayStarter
Coleslaw, creamy dressing with cashew nut puree
Main course
Roast beef
Steamed broccoli
Dessert
Blueberry muffin
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 soup
Dessert
Pasta frola
FridayStarter
Eggplant caviar with tahini
Main course
Koussa mehchi
Dessert
Raisin and rose yogurt
Starter
Salad with dressing
Main course
Pork filet mignon
Sweet potato puree
Dessert
Poached pear with tea and vanilla
SaturdayStarter
Celery and orange salad
Main course
Feijoada
Dessert
Natural yogurt and strawberries
Starter
Dry smoked ham
Main course
Zucchini lasagna
Dessert
Pear
SundayStarter
Moroccan grated carrots
Main course
King prawns
Carrots, rice
Dessert
Doce de abacate
Starter
Watermelon tomato and cucumber 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
Torta negra
Starter
Zucchini and corn salad
Main course
Hake with oriental sauce
Boulghur
Dessert
Cottage cheese and berries
TuesdayStarter
Citrus fruit salad
Main course
Mediterranean roast beef with mushroom gravy
Potatoes
Dessert
Lassi with lime ginger and agave syrup
Starter
Sopa de Lima
Main course
Spaghetti carbonara
Dessert
Kiwifruit
WednesdayStarter
Labanese express falafels
Main course
Roasted chicken thigh
Oriental carrots
Dessert
Stewed apples
Main course
Quick paella
Dessert
Melon
ThursdayStarter
Endive, palm heart, spinach salad
Main course
Grilled sardines
Ratatouille and couscous
Dessert
Cookies with cranberries and oatmeal (Canada-North America)
Starter
Wheat salad and raw vegetables
Main course
Tortilla with peppers and spices
Dessert
Mango
FridayStarter
Tuna salad
Main course
Malaysian satay chicken skewers
Rice and salad
Dessert
Peach
Main course
Empanadas
Salad
Dessert
Sweetened yogurt
SaturdayStarter
Italian salad
Main course
Grilled steak
French fries and sweet peas
Dessert
Fruit salad
Starter
Caldo verde (Portugal-Mediterranean)
Main course
Arros de grelos
Dessert
Lightened pudim caseiro (Portugal-Mediterranean)
SundayMain course
Chicken makhani (China-Asia)
Dessert
Yogurt drink and Cassava cake (Vietnam-Asia)
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
Sautéed pork with sage
Vegetables
Dessert
Mandarin
Starter
Gravlax salmon (Norway-Northern Europe)
Main course
Grilled vegetable salad
Ginger pumpkin pie with toasted coconut
Dessert
Cottage cheese and pureed fruit
TuesdayStarter
Carrot and apple salad
Main course
Grilled fish
Pasta with ricotta and tomatoes
Dessert
Chocolate cream with chia seeds (no particular origin)
Starter
Surimi salad
Main course
Quinoa-stuffed tomatoes
Dessert
Pineapple
WednesdayStarter
Radish salad
Main course
Senegalese Tiep Bou Dien (Africa)
Dessert
Raspberry tart
Starter
Watermelon, tomato and cucumber gazpacho (Spain-Mediterranean)
Main course
Vegetable parmentier
Dessert
Apricots
ThursdayStarter
Zucchini fritters
Main course
Beef meatballs
Green peas
Dessert
Stewed apples
Main course
Korean BibimBap (Korea-Asia)
Dessert
Cake with azuki bean paste (Korea-Asia)
FridayStarter
Salad with samosas
Main course
Grilled sausages
Lentils
Dessert
Grapefruit
Starter
Garlic soup (no particular origin)
Main course
Lebanese tabouleh
Dessert
Egg cream
SaturdayStarter
Summer salad
Main course
Duck in rice wine and sweet potato (China-Asia)
Dessert
Pears in syrup
Starter
Spicy Korean carrot salad (Korea-Asia)
Main course
Quiche
Salad
Dessert
Sugar-free rhubarb compote
SundayStarter
Green salad with croutons and blue cheese
Main course
Veal tagine (Maghreb-Middle East)
Couscous
Dessert
Orange salad
Starter
Greek salad with sardines
Main course
Turkey breast
Spicy omelette
Dessert
Berry yogurt

Week 4

Menu Week 4
DayLunchDinner
MondayStarter
Lemon lentil salad with salmon
Main course
Tofu and spinach cannelloni
Dessert
Plums
Starter
Creamed endives, honey and walnuts
Main course
bacalhau a bras
Dessert
Banana kiwi salad
TuesdayStarter
Roasted egglant and feta dip
Main course
Creamy chicken stir-fry
Rice
Dessert
Orange blossom panna cotta
Starter
Bobo de camarao
Main course
Open sardine sandwich
Salad
Dessert
Apple
WednesdayStarter
Spanish melon
Main course
Roast pork
Green beans with parsley
Dessert
Lemon almond and cranberry squares
Starter
Pan con tomate
Main course
Stingray with capers
Vegetable skewers
Dessert
Strawberry mousse
ThursdayMain course
Beef Bo Bun
Dessert
Sweet tofu with ginger and bok choy
Starter
Tomato and corn salad
Main course
Prawns
Grilled eggplants
Dessert
Cocadas (Brazil-Asia)
FridayStarter
Italian bean salad
Main course
Chicken couscous
Dessert
Watermelon
Starter
Creamy zucchini soup
Main course
Chopped veal steak
Potatoes
Dessert
Banana bread
SaturdayStarter
Miso Soup
Main course
Sushi
Pickled cabbage
Dessert
Chia mango pudding
Main course
Chicken waldorf salad
Dessert
Exotic fruit salad
SundayStarter
Carrot and coriander salad
Main course
Sauteed pork with olives
Mashed butternut squash
Dessert
Maamoul
Starter
Cherry tomatoes
Main course
Salmon and vegetable wrap
Dessert
Rice pudding

Week 5

Menu Week 5
DayLunchDinner
MondayStarter
Melon and cured ham
Main course
Grilled turkey
Tagliatelle with peppers
Dessert
Cinnamon-honey glazed orange slices
Starter
Mexican salad
Main course
Salmon papillote with leeks
Dessert
Sugar-free strawberry compote and Goji berry scones
TuesdayStarter
Gaspacho with pink radishes
Main course
Veal paupiette
Raïta with raw vegetables (India-Asia)
Dessert
Coconut custard
Starter
Cheese puff pastry
Main course
Beef mince
Mashed sweet potato
Dessert
Pineapple carpaccio
WednesdayStarter
Avocado with cocktail sauce
Main course
Vegetable steak
Creamy gorgonzola polenta with sauteed summer squash
Dessert
Raspberry and pistachio tiramisu
Starter
Celery remoulade
Main course
Ham
Green beans
Dessert
Yogurt and Ghriba with walnuts and almonds
ThursdayStarter
Deviled egg
Main course
Grilled sausages
Lentils
Dessert
Apricot
Main course
Grilled chicken and spinach burger
Dessert
Kiwifruit
FridayStarter
Tuna bricks (Maghreb-Middle East)
Main course
Grilled sea bream
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
Plum tart
SundayStarter
Palm heart salad
Main course
Mole Pablano chicken
Rice
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
Dessert
Grapes
TuesdayStarter
Asparagus with caesar dressing
Main course
Shrimp skewers
Pepper risotto
Dessert
Creme brulee
Starter
Green bean and rice salad
Main course
Caramelized pork
Zucchini tagliatelle
Dessert
Figs
WednesdayStarter
Watermelon
Main course
Locro
Dessert
Exotic fruit salad and Cocadas (Brazil-Latin America)
Starter
Basil cherry tomato lollipops
Main course
Oven-baked cod and roasted potatoes
Dessert
Apple
ThursdayStarter
Beet carpaccio
Main course
Roast chicken
Macaroni
Dessert
Sugar-free prune compote
Starter
Bortsch
Main course
Tortilla with peppers and spices
Salad of raw vegetables
Dessert
Chocolate pudding
FridayStarter
White bean dip and raw vegetables
Main course
Barbecue mussels
French fries
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
Red fruit crumble
Starter
Smoked ham
Main course
Summer couscous salad
Dessert
Pineapple
SundayStarter
Mushroom salad
Main course
Salmon with broccoli
Dessert
Marble cake
Main course
Hawaiian poke bowl
Dessert
Red fruit sorbet and crunchy biscuit

Week 7

Menu Week 7
DayLunchDinner
MondayStarter
Guacamole
Main course
Chicken strips
Zucchini gratin
Dessert
Apricots
Starter
Surimi salad
Main course
Roast pork
Sweet potato, carrot, and red lentil crumble (no particular origin)
Dessert
Yogurt and forest fruits
TuesdayStarter
Leek salad
Main course
Swordfish with lemon
Peas
Dessert
Catalan cream
Starter
Grilled eggplant dip and feta
Main course
Hard-boiled egg
Cauliflower gratin
Dessert
Nectarine
WednesdayStarter
Coleslaw, creamy dressing with cashew nut puree
Main course
Beef stir-fry
Butter beans
Dessert
Cheesecake
Starter
Melon
Main course
Ginger pumpkin pie with toasted coconut
Dessert
Caramel flan
ThursdayStarter
Black radish salad
Main course
Chicken fajitas
Dessert
Citrus salad
Starter
Fish soup
Main course
Stuffed crab
Salad
Dessert
Almond and pear tart
FridayStarter
Hummus and tortilla chips
Main course
Veal tajine
Couscous
Dessert
Orange salad with spices
Main Course
Sweet potatoes pie
Salad
Dessert
Roasted bananas
SaturdayStarter
Celery remoulade
Main course
Beef and bean chili verde
Dessert
Berry yogurt
Starter
Beetroot soup
Main course
Crepe filled with ham and cheese
Dessert
Pear
SundayStarter
Grated carrots
Main course
Toasted quinoa salad with scallops and snow peas
Dessert
Sugar-free stewed apples and biscuit
Starter
Zucchini rolls (no particular origin)
Main course
Breaded fish
Mashed potatoes and fennel
Dessert
Yogurt and mango

Week 8

Menu Week 8
DayLunchDinner
MondayStarter
Corn salad
Main course
Omelette
Green beans
Dessert
Grilled peach sundae
Starter
Grilled artichokes
Main course
Cod with Basque sauce
Potatoes
Dessert
Cherries
TuesdayMain course
Caesar salad
Dessert
Chocolate waffle
Starter
Beetroot soup
Main course
Spaghetti bolognaise
Dessert
Kiwifruit
WednesdayStarter
Onion tart
Main course
Nuggets
Sautéed potatoes
Dessert
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
Raspberry rhubarb crumble
Starter
Rice salad
Main course
Quiche
Salad
Dessert
Pomegranate
FridayStarter
Herbed lemon quinoa
Main course
Turkey meatball pita sandwich
Raw vegetables
Dessert
Watermelon sorbet
Starter
Carrot soup with orange
Main course
Vol-au-vent
Raw vegetables
Dessert
Sweetened 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
Green fruit smoothie
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
Dessert
Mandarin
Starter
Tuna ceviche
Main course
Tomato tart
Dessert
Cottage cheese and fruit puree
TuesdayStarter
Celery and orange salad
Main course
Grilled fish
Tagliatelle with squid ink
Dessert
Coffee mousse
Starter
Crab salad
Main course
Zucchini stuffed with fresh goat cheese
Rice
Dessert
Mango
WednesdayStarter
Italian salad
Main course
Meatloaf
Salad
Dessert
Honey and yogurt glazed peaches
Starter
Watermelon, tomato and cucumber gazpacho (Spain-Mediterranean)
Main course
Spinach and ricotta 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
Mandarine
Starter
Mantar Corbasi: Creamy mushroom and zucchini soup
Main course
Chickpea and kale salad
Dessert
Creme caramel
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 stewed apples
SundayStarter
Endive salad with apples and walnuts
Main course
Chicken with lemongrass (Vietnam-Asia)
Couscous
Dessert
Forest fruit salad
Starter
Tuna-stuffed endive salad
Main course
Pork chop with mushroom sauce
Spicy omelette
Dessert
Yogurt with apricots

Week 10

Menu Week 10
DayLunchDinner
MondayStarter
Shrimp avocado
Main course
Lasagna bolognaise
Salad
Dessert
Kiwifruit
Starter
Cooked beetroot with yogurt sauce
Main course
Carrot and cumin risotto
Dessert
Fruit kebabs
TuesdayStarter
Barbecued asparagus spears
Main course
Roast beef
Sauted potatoes
Dessert
Strawberry and basil smoothie
Starter
Pork meatball and crab soup, Bakso style
Main course
Crepe filled with ham and cheese
Green salad
Dessert
Orange
WednesdayStarter
Melon
Main course
Veal blanquette
Roasted carrot rice
Dessert
Apple pie
Starter
Beetroot hummus
Main course
Roasted halibut with banana-orange relish
Sauted zucchini
Dessert
Pear
ThursdayStarter
Crab terrine
Main course
Homemade nuggets
Oven-baked sweet potatoes
Dessert
Apple crêpe
Starter
Corn salad
Main course
Stuffed squid
Grilled eggplants
Dessert
Chocolate pudding
FridayStarterr
Watercress soup
Main course
Lamb chops
Grape couscous
Dessert
Grapefruit salad
Starter
Tagliatelle of zucchini marinated in lemon
Main course
Vegetarian steak
Sauted potatoes, onions, tomatoes, and peppers
Dessert
Cottage cheese with speculoos
SaturdayStarter
Deviled egg
Main course
Shrimp with coconut milk and curry
Vegetable rice
Dessert
Exotic fruit salad
Main course
Zucchini pizza bites
Salad
Dessert
Chia pineapple pudding
SundayStarter
Pasta salad
Main course
Beef stir-fry
Carrot puree
Dessert
Cream puffs
Starter
Cherry tomatoes
Main course
Chicken wrap with raw vegetables
Dessert
Yogurt with fruit

Week 11

Menu Week 11
DayLunchDinner
MondayStarter
Melon salad
Main course
Beef tartar
Pesto pasta
Dessert
Chocolate mousse
Starter
Mexican salad
Main course
Swordfish with lemon
Salad
Dessert
Lemon, almond, and cranberry squares (North America)
TuesdayStarter
Radish salad
Main course
Vietnamese stuffed tomatoes
Dessert
Coconut flan
Main course
Carrot and zucchini fettuccini salad
Dessert
Grapes
WednesdayStarter
Coleslaw, creamy sauce with cashew nut puree
Main course
Smoked seitan
Fried noodles
Dessert
Traditional tiramisu
Starter
Black radish salad
Main course
Baked honey-glazed salmon
Green beans in parsley
Dessert
Express raspberry vanilla ice cream with almond biscuits
ThursdayStarter
Tuna salad on rye toast
Main course
Vegetarian couscous
Dessert
Mandarin
Main course
Butter chicken
Vegetarian skewers
Dessert
Kiwifruits
FridayStarter
Beef samosa
Main course
Rosemary cod
Provencal tomatoes
Dessert
Cream cheese with herbs
Starter
Coleslaw salad with cajun dressing
Main course
Asparagus tart
Dessert
Banana
SaturdayStarter
Fennel salad
Main course
Beef tenderloin
Mashed potato
Dessert
Berry yogurt
Starter
Raw vegetable sticks
Main course
Spinach pasta
Dessert
Flan
SundayStarter
Endive, palm hearts, and spinach salad
Main course
Chicken tajine with lemon
Cardamom rice
Dessert
Pear
Starter
Crema de Avena (Latin America)
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
Dessert
Figs
Starter
Italian salad
Main course
Pork stir-fry
Grilled zucchini
Dessert
Panna cotta with passionfruit
WednesdayStarter
Melon
Main course
Moussaka
Dessert
Sugar-free stewed fruit and almond biscuit
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 prune
Main course
Hawaiian poke bowl
Dessert
Chocolate pudding
FridayStarter
Sardines with tomato
Main course
Oven-baked sea bream
Grilled vegetables
Dessert
Strawberry and basil smoothie
Starter
Avocado salad
Main course
Ham cake with olives and pistachios
Dessert
Berry yogurt
SaturdayStarter
Macedonian salad
Main course
Barbecued ginger and lemon chicken skewers
Mediterranean roasted broccoli and tomatoes
Dessert
Lemon cheesecake
Starter
Cured ham
Main course
Vegetable cannelloni
Dessert
Apple
SundayStarter
Tomato and olive-stuffed portobello mushrooms
Main course
Grilled fish
Celery puree
Dessert
Rice pudding
Main course
Vegetarian pizza
Dessert
Cinnamon-honey glazed orange slices
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.