7 Daily menus for a healthy diet
Menu 1
Mushrooms are part of the daily menus for a healthy diet
The first of the daily menus for a healthy diet contains mushrooms. These are antioxidants rich in selenium, zinc, potassium, magnesium, phosphorus, and calcium, and vitamins A, B1, B2, B3, B5, B9, C, D and E. They also have protein and fiber.
Breakfast: a glass of semi-skimmed milk or a fat-free Greek yogurt. Also a handful of cereals or a whole wheat toast with honey or fresh cheese.
Mid-morning: a piece of fruit or a yogurt with pieces of nuts and almonds.
Food: a tomato and lettuce salad. Potato omelette (150 grams of potatoes and an egg). Finally, a kiwi or an orange.
Snack: a turkey or ham ham sandwich.
Dinner: a plate of mushrooms sauteed with oregano and dill.
Menu 2
The second of the daily menus for a healthy diet includes couscous, which is rich in B vitamins and provitamins A. Accompanied by vegetables will provide you with many more nutrients.
In case you did not know, couscous is native to North Africa, but is currently consumed worldwide. In fact, it is already common to see it on the shelves of most supermarkets.
Its high nutritional value, in addition to its health properties, highlights it as a very complete food. Do not hesitate to try it if you want to strengthen your defenses and take care of your health.
Breakfast: a glass of semi-skimmed milk with muesli.
Mid-morning: an apple or a toast with fresh cheese and honey.
Food: four zucchini rolls. A plate of peas with ham cubes. In addition, a fruit salad with an orange and four strawberries.
Snack: a natural yogurt with chia seeds and berries.
Dinner: a serving of couscous with vegetables. A lemon chicken breast. Add a pear or an apple.
Menu 3
The third of the daily menus for a healthy diet contains avocado and salmon salad. In addition to being both a source of vitamins and minerals, they are rich in essential fats.
Breakfast: a cup of milk. A fruit salad with a banana, four strawberries, a spoonful of honey, three chopped walnuts and also ½ cup of oat flakes.
Mid-morning: a turkey or ham sandwich. An apple or two tangerines.
Food: a mushroom risotto with a portion of hake to papillote. Also a kiwi.
Snack: a handful of nuts and a cereal bar.
Dinner: an avocado salad with slices of smoked salmon. A scrambled egg with zucchini. Finally, a Greek yogurt without fa
Menu 4
Hummus is part of the daily menus for a healthy diet
This menu option contains hummus, an oriental dish rich in vegetable proteins, calcium and vitamins such as thiamine and riboflavin, which strengthen the muscular and nervous system. In addition, it is an anthoxidant rich in folic acid.
Breakfast: a sandwich of whole wheat bread with tuna in sunflower oil and a sliced cucumber. In addition, a natural orange juice.
Mid-morning: a banana and a handful of nuts.
Food: some cherry tomato skewers and diced fresh cheese. Also a spinach burger without bread and hummus.
Snack: a fat-free Greek yogurt and a cereal bar.
Dinner: a cream of vegetables and an omelet with garlic.
Daily menus for a healthy diet:
Menu 5
Wild asparagus is part of this menu. In addition to being a source of nutrients, they are excellent diuretics and cleansers, so if you retain fluid or want to lose weight, they are also a good option.
Breakfast: a sandwich with whole wheat bread and fresh cheese and a glass of semi-skimmed milk.
Mid-morning: a piece of fruit, such as an apple or a pear.
Food: sautéed asparagus with rosemary. A potato stew with minced meat. Finally, a fat-free Greek yogurt with chopped nuts.
Snack: two toasts with whole wheat bread, an avocado and a drizzle of olive oil.
Dinner: a salad of green beans. A plate of brown rice with grilled turkey.
Menu 6
Among the daily menus for a healthy diet this is characterized by a snack with a strawberry and almond milkshake. Almonds are rich in vitamins, magnesium and healthy fats. They are also an excellent source of fiber.
Breakfast: a sandwich with whole wheat bread and some slices of turkey or ham.
Mid-morning: a banana and a handful of nuts.
Food: a carrot and beet salad. In addition, a serving of sauteed quinoa with chicken cubes. Two tangerines
Snack: a milkshake with semi-skimmed milk, sliced strawberries and almonds.
Dinner: a salad of lettuce with tomato and apple. Also an individual vegetable pizza with soft cheese
Menu 7
Crepe with cocoa cream for daily menus for a healthy diet
If you had the belief that it was necessary to eat only fruits and vegetables to eat healthy, you are wrong. You can balance it with other nutritious foods. For example, in this menu you can have crepe breakfast with cocoa cream. Take note.
Breakfast: a crepe with cocoa cream and chopped banana. In addition orange juice to accompany.
Mid-morning: a fruit salad with melon and watermelon, and a handful of nuts.
Food: a vegetable lasagna. A plate of baked salmon with mango sauce. Accompany with four chocolate truffles.
Snack: a fat-free Greek yogurt with sesame seeds and a tablespoon of applesauce.
Dinner: a scalded vegetable and a whole wheat toast with anchovies. Also an orange or a kiwi.
As you can see, the key to these menus is to reduce the consumption of red meat for the benefit of others such as turkey or chicken. On the other hand, it is convenient to eliminate saturated fats such as butter and industrial pastries.
It is also important to take several pieces of fruit a day, as well as dairy without high fat and often accompanied by nuts. These will give us good amounts of energy and essential nutrients.
For the consumption of healthy fats, some products recommended with white and blue fish, and fruits such as avocado. With these menus you can maintain a healthy diet during the week, with delicious and easy to prepare dishes..
