Sample Meal Plan

PineappleBabble1   September 17, 2016   Comments Off on Sample Meal Plan

Keeping in shape and eating healthy without sacrificing treats is possible! Providing macronutrients (proteins, carbohydrates, lipids), energy carriers, fiber (fruits and vegetables) and micronutrients (vitamins and minerals), is important for our good health. And varying amounts of fat, so to make the most of its benefits. You’ll see, it is great!

sandwich

Tuesday

Breakfast
• 60 g of bread full of margarine • 10 g or 10 g butter or 2 tbsp. Coffee Jam • 1 plain yogurt • 1 grapefruit juice • Coffee or tea without sugar

Lunch Grated carrots (seasoning. 1 teaspoon canola oil + lemon juice + salt + parsley / pepper) • Salmon in foil to mint or omelette with herbs (with 2 eggs + 1 knob of margarine suitable for cooking) • Duo rice and green vegetables • 1 yogurt with fruit 0% fat • 2 apricots

Dinner • green salad (dressing: 1 tsp. coffee walnut oil + wine vinegar + salt / pepper) • 30g of cereal bread • 2 cold sliced roast poultry • Provencal tomatoes • 1 apple (medium size)

Wednesday

Breakfast • 35 g cereal (like corn flakes) • 200 ml milk • 1 small bowl of strawberries • unsweetened coffee or tea

Lunch • 100 g lentil salad (lentils, onions, 1 tsp. Of rapeseed oil, mustard, vinegar) • 120 g turkey breast with light cream (15% fat) • green beans steam • 30 g tomme • 15 balls of melon

Dinner • vegetable soup • 30 g bread rye • Eggs casserole with vegetables • 1 cheese white (20% fat) • cinnamon apple pieces

recipe

Thursday

Breakfast • 3 small breads Swedish • 1 slice of ham • 2 figs • 1 yoghurt 0% fat vanilla • Coffee or tea without sugar

Lunch • 100 g Beetroot • 100g grilled flank steak in a suitable margarine hazelnut cooking spaghetti • 100 g (cooked) + tomato sauce • 30 g fresh goat cheese • 1 slice of watermelon

Dinner • Mexican salad (corn, red beans, peppers) tuna (seasoning. 1 tablespoon oil coffee olive + wine vinegar + salt / pepper) • • Custard fruit pieces

Friday

Breakfast • 50 g of white bread • 10 g margarine or butter 10 g • 1 natural yogurt + 1 c. Coffee honey • ½ grapefruit • Coffee or tea without sugar

Lunch • Corn salad (dressing. 1 teaspoon of olive raspberry vinegar + oil + salt / pepper) • 120 g fillet of black cream sauce instead lean (15% fat) + lemon juice or 120g of grilled rabbit with mustard • 100g semolina (cooked) • 1 serving of cheese (type Carré Frais …) • 1 compote without sugar

Dinner • Vegetables (seasoning . 1 teaspoon canola oil + wine vinegar + salt / pepper) • 30 g bread • 2 slices ham • 1 yoghurt 0% fruit

Saturday

Breakfast • 2 slices of bread • 2 c. jam Coffee • 1 boiled egg • 2 orange juice • Coffee or tea without sugar

Lunch • Radish + 40g of wholemeal bread + 10g of margarine or 10 g butter + salt with herbs • Small grilled prawns a la plancha or 120 g spicy chicken breast and grilled a la plancha • 100g tagliatelle (cooked) + crushed tomatoes with basil • green Beans • 30 g camembert • 2 peaches (small)

Dinner • rice Salad (100 g cooked) + tuna (1/2 small box) + tomato + artichoke hearts + fat mayonnaise • 1 natural yogurt + 3 dried apricots into pieces

Sunday

Breakfast • 35 g of grain + 100 g of cottage cheese (20% fat) + ½ banana • Coffee or tea without sugar

Lunch • Carpaccio citrus • 30g of wholemeal bread • 120 g beef strips sauteed with paprika in 1 margarine hazelnut suitable for baking • Gratin of leeks (the lighter cream 15% fat) • 30g blue lightened • fresh fruit salad

Dinner • Zucchini grated + 8 prawns (seasoning. 1 tsp rapeseed oil + lemon juice + cilantro + salt / pepper • 100 g pasta (cooked) • 2 small Swiss (20% fat) • ¼ pineapple