A Week of Sample Menus
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Here is a week’s worth of menus, adapt this menu to suit your tastes.
Monday:
Breakfast:
– coffee with milk
– 1 scrambled egg
– 1 serving of kiri
– 2 kiwis
Lunch :
– salad: 2 tomatoes + 1 small onion + parsley
– 100 g broccoli and 120 g baked potato + 150 g steamed fish ( lemon juice for flavoring).
– 1 pear
Snack:
– 1 fruit yogurt 0%
Dinner:
– 1 bowl of vegetable soup
– 150 g of lean meat a la plancha
– 100 g of sautéed rice + parsleyed beans
Tuesday:
Breakfast:
– tea or coffee
– 1 slice of wholemeal bread
– 1 soft-boiled egg
– 100 g cottage cheese 0%
– 2 kiwi fruit
Lunch:
– Eggplant + onion + green bell pepper sliced in the oven + 1 teaspoon of olive oil
– Chicken cutlet with button mushrooms + 2 tablespoons of crème fraîche 4%.
– 100 g cooked rice or cooked pasta
– 1/2 grapefruit
Snack:
– 1 0% cottage cheese + 4 walnut kernels
Dinner:
– Tomato salad + basil + hearts of palm + lettuce
– Quiche without dough with ham and kiri
Wednesday:
Breakfast:
– coffee or tea
– 1 slice of semi-complete bread
– 2 teaspoons of fresh goat cheese
– 1 small bowl of cherries
Lunch:
– Raw vegetable salad
– Lentil sausage plate
– 1 small slice of bread ( if needed)
– 1 small Swiss cheese 0%
Snack:
– 1 piece of apple cake
Dinner:
– Creamed zucchini soup
– 1 baked salmon steak + lemon juice
– 2-3 spring rolls
– 1 fresh fruit salad without sugar
Thursday:
Breakfast:
– 1 cup skim milk
– 1 slice of cornbread
– 2 teaspoons low-fat butter
– 1 banana + 1 kiwi fruit
– 1 herbal tea of choice 1 hour after meal
Lunch:
– Green salad + cucumber + cherry tomato
– Spaghetti bolognese
– 1 apple
Snack:
– 2 small Swiss cheese % + agave syrup
Dinner:
– 1 bowl of coral lentil soup
– 150g of plancha shrimp
– 100g of sautéed rice with peas
– 1 0% cottage cheese + raspberry or strawberry
Friday:
Breakfast:
– 1 tea or coffee without sugar
– 2 slices of sandwich bread
– 1 serving of kiri + 1 teaspoon jam
– 1 fruit yogurt 0%
– 2 clementines or 1 orange
Lunch:
– Asparagus with vinaigrette
– 1 slice of fresh baked tuna + pasta with broccoli and cream.
– 1 peach
Snack:
– 2 Swiss rolls 0% + 1 piece of grated chocolate
Dinner:
– Salad ( carrot and shredded cabbage + dressing )
– asparagus tip omelet and mushrooms
– fresh pineapple + 1 sheep yogurt
Saturday:
Breakfast:
– 50 g of muesli
– 200 ml of skim milk
– 1 clementine
– 1 sugar-free herbal tea 1 hour after meal
Lunch:
– Tomato salad + mozzarella
– 1 plate light salmon blanquette
– 100 g cooked rice
Snack:
– frozen yogurt + red fruit
Dinner:
– 1 bowl of vegetable soup
– 1 light tuna quiche
– 100g cottage cheese 0%
– 1/2 mango
Sunday:
Breakfast:
– coffee or tea with 2 pancakes + sliced banana and 1 tablespoon maple and a – – – – plain yogurt 0%
Lunch:
– Lentil or white bean salad
– 1 grilled chicken cutlet + celery puree
– 100g of faisselle
Snack:
– 1 banana or banana ice cream
Dinner:
– Tomato salad with goat cheese and basil
– 150 g lean veal
– 1 zucchini + 100 g broccoli + 1 carrot sautéed with garlic and parsley.
– 1 yogurt 0%
NB: Drink water during and between meals ( about 1.5 liter per day minimum). Practice a physical activity ( at least 30 minutes of walking per day, …).
