Post-Summer vacation Diet

soup and salad
Kilos gained during summer vacations and holidays can stress our joints.
 We know summer is just at the beginning but when the month of September arrives it is the time when we are back to work and sporting activity, so it is important to decrease weight gained during vacations and holidays by following a balanced diet. This diet not only will make us lose that extra weight but also will take care of our joints.

DAY 1
Lunch

It is important that our diet not only will make us lose weight but it will also help us to care about our joints

-Tomato and onion salad
-Steamed Chicken with mushrooms
-Skimmed yoghurt

Supper
-Grilled vegetables
-Courgette omelette and a one slice of whole grain
-Fruit

DAY 2
Lunch
-Grilled or White asparagus
-Chickpeas with raw grated tomato, onion and tuna
-Yoghurt

Supper
-Salad composed by corn salad, mushrooms, onion, and toasted pine nuts
-Grilled or roasted fish
-Skimmed yoghurt or fruit

DAY 3
Lunch
-Gazpacho soup
-Spaghetti with broccoli and shrimps
-Skimmed yoghurt

Supper
-Spinachs with raisins and pine nuts
-Grilled tuna with toasted sesame seeds
-Fruta

DAY 4

Lunch
-Boiled or roasted artichokes
-Grilled Chicken or turkey with tomato salad
-Yoghurt or fruit

Supper
-Arucula, pear and parmesano cheese salad
-Omelette with scallions and wholewheat bread
-Fruit

DAY 5

Lunch
-Salad made of of lentils, rice, tomato, onions, carrot, and grilled or poached marinated salmon.
-Fruit

Supper
-Leek cream (made with boiled leeks, skimmed cheese and onion)
-Roasted or grilled fish
-Kiwifruit or pineapple

DAY 6

Lunch
-Mixed salad
-Roasted fish and potatoes
-Skimmed yoghurt

Supper
-Green beans with scallions
-Salad with tomato, soft cheese and oregano
-4-5 walnuts or hazelnuts.

DAY 7

Lunch
-White asparagus
-Boiled rice with vegetables and calamari, cuttlefish or shrimp
-Fruit or skimmed yoghurt

Supper
-Salad made of escarole, corn salad, mushrooms, carrots, walnuts and tuna or mackerel or sardines, and wholewheat bread
-Skimmed yoghurt

Breakfast
-2 pieces of fruit (kiwifruit, orange, strawberries, pineapple…). Eat the fruit, drinking the juice will not be enough!
-Skimmed yoghurt

Mid-Morning Snack
-Small sandwitch with ham, turkey or tuna, or skimmed yoghurt, or soy milk with cereals

Afternoon Snack
-Yoghurt with a handful of cereal, or 3-4 walnuts or a piece of fruit, and two rice crackers

Total daily oil comsumption:2 or 3 tablespoonfuls
Total quantities of pasta and rice: 80 g (dry weight)
Legumes:250 g (after cooking)
Vegetables:200-250 g
Fish:150g
Meat: 150g

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