Food Plan for a Healthy Lifestyle

Monday

Breakfast

1 slice of bread with low fat cheese (mozzarella is a good choice), a tomato and a sliced hard- boiled egg.
Rule. Use whole wheat bread

On the market there are lots of types of bread. To choose the best, solution is to read the label and buy it on the “100% whole wheat”. As long as black flour, rye flour, whole wheat flour, wheat bran, grains: oats, flax, sunflower, sesame etc is a safer option. Avoid products with Es.
Rule: Farewell cold cuts, mild protein welcome!

Chicken, turkey, tuna, smoked salmon successfully replace cold cuts and they are tasty. If you are a vegetarian, choose instead vegetable protein: tofu, tempeh, humus. In the case vegetarian products, check the label however, that some products may contain quite a bit of salt. Chicken and turkey, you can cut thin slices and you can do it on the grill.
Rule: Add necessarily salads and green vegetables

Vegetables not only improve sandwich with important vitamins and minerals, but also add flavour. Always use a leaf of lettuce (lettuce, arugula, radicchio), regardless of sandwich that you do it and taste, you can add the tomatoes, cucumbers, peppers, red onions etc.
Warning though the avocado! It contains quite a lot of fat and diet can give you over the head if you consume immeasurably. Cut it into thin slices.
Rule: Beware of cheese, use low fat cheese

If you like dairy and used to eat cheese, you can use it in sandwiches, as long as is low-fat: cottage cheese, ricotta, fresh cheese. A slice of cheese normal can contain up to 100 calories, so if you’re on a diet, eat it carefully! Watch the product package that you buy and choose cheese with low-fat.

Lunch

Trout, salmon or sea bream with vegetables into the pan or steamed. Although fries may seem more attractive, give up on them because they may cause serious health problems, not just diet on your diet. Choose zucchini, eggplant, bell peppers, mushrooms, broccoli, cauliflower, beans green and any other vegetables you like to compile a garnish, is healthy. Combine this vegetable mix with salmon, trout and bream.

Dinner

Oriental Salad
This salad is very easy to prepare and recommend to avoid egg. You can use as ingredients: a boiled and diced potato, green onion, cucumber, a little mustard, a few tablespoons of yogurt, pepper and some olives.

Tuesday

Breakfast

Whole grains with Greek yogurt (2% fat) with nuts or dried fruit they are low in calories, full of fibre, iron, zinc, vitamins and minerals – these are just a few reasons which must incorporate in the daily menu. Whole grains keep your level high energy levels throughout the day, and antioxidants strengthen your immune system. In the long run, it helps you keep your figure and have a balanced digestion. Nutritionists recommend you to eat them before 10 am and combine them with other beneficial health food – fruits fresh or dried nuts.

Oatmeal deserves its reputation
Full of dietary fibre, oatmeal are highly nutritious and are low in calories. Helping you cholesterol and keep weight under control and you can combine with banana or fruit forest, ideal for a breakfast rich in protein, carbohydrates and healthy fats. Put over a handful of oatmeal add milk which has no more than 2% fat, and then put over some berries, and possibly oats with a spoon of honey. Oat has a low glycemic index and will not increase blood sugar level quickly. Therefore help maintain appetite healthy.

Lunch

Sandwich with chicken and avocado.

Avocado contains proteins, fats, and low fat chicken is a good source as protein, nutrients that give great fullness. To be as healthy prepare the sandwich with boiled chicken and make a dressing of avocado, a little garlic and a few drops of lemon. Be careful and choose whole full bread with seeds!

Dinner

Vegetable soup. If you like to cook, you can prepare a large amount of vegetable soup at the begging of the week that you have a day or two for the office. If you eat soup, put together and some protein to make sure that not too fast you get hungry. You try to add quinoa soup, one of the richest protein.

Wednesday

Breakfast

Omelet with yolks 1/3 and 2/3 egg whites, cottage cheese. It’s the best option for a protein rich breakfast. Often encourage consumption whites, either as boiled egg or omelet form, because the protein in egg white is one category of the best animal protein. You can put half an avocado you will provide sufficient essential fatty acids, and soluble fibre (which regulates appetite and induce feeling of fullness). Another version of scrambled eggs with smoked salmon omelet would be great, baby spinach and chives (optional, add cottage cheese).

Lunch

We offer a quick and easy combination, but nourishing: Grilled chicken breast (250 g) with gratin green beans (200 g). The high fibre content of bean regulate blood sugar, keeping the hunger and energy levels while you hold. there is promising evidence showing that beans may help prevent cancer.

Dinner

Vegetable Meal
Virtually all prepared with vegetables can be eaten in the evening. A meatless pot is a good alternative for dinner – meat is recommended to be consumed at lunch special and less at night. The exception applies to fish and seafood. Stew of vegetables is fragrant, tasty and nourishing. It is ideal for chilly autumn, and evenings when you need something warm.

Thursday

Breakfast

Greek Yogurt Parfait
Antioxidants will improve brain activity, Omega 3 fats are good for your health and yogurt proteins will provide the necessary energy, which is why this breakfast is great for a perfect morning. You need 1 cup of Greek yogurt weak, 1/2 cup of currant, add 1 tablespoon of chia seeds, 1 tablespoon of crushed nuts and a cup of chopped strawberries. In a tall glass similar to those for shakes, pour half of the mixture of yogurt and blueberries over chia seeds, then pour the rest followed strawberry yogurt and chopped nuts. Not only is delicious and nutritious, but your morning will look perfect.

Lunch

Sandwich with roast beef and horseradish
An excellent snack rich in iron, which will give you the energy to cope with stress at work
for the whole day. Ingredients: 2 tablespoons light mayonnaise, half teaspoon horseradish 1 wheat tortilla, a large leaf of lettuce, three slices of lean roast beef and chopped red. Preparation: Mix mayonnaise with horseradish in a small bowl and spread well on the tortilla. Put lettuce leaf in the center and add the tomatoes and beef, and then fold.

Dinner

Vegetable salad with fish
Another alternative for a healthy dinner, rich in vitamins but low in calories, it is a simple salad with grilled fish. We suggest that you first prepare the fish with salt and pepper, put it on the grill (steam), then either it boneless or use it as such. Crumble it and you will add to the salad prepared as follows: a few leaves of lettuce, two tablespoons corn, a green pepper, onion prefer, lime.

Friday

Breakfast

Sugar-free chocolate bars:
Need oats with 2 cups dried fruit and nuts, 4 tablespoons of bran, 400 ml hot green tea, 2 tablespoons cocoa 1 cup ground nuts, 30 ml olive oil Method: put the oats in green tea and allow it 20 minutes to absorb all the liquid. Put all ingredients in food processor and homogenise until it becomes a paste. Bake 20 to 30 minutes.

Lunch

Tuna salad with white beans.
It is a tasty salad, whose preparation does not give you any trouble because you can prepare evening before you go to bed, or even in the morning before you go to work. In addition to being easy to make, tuna salad has many health benefits: lower blood pressure, prevents heart disease, gives you protein, Omega 3 essential fatty acids and minerals etc. Ingredients: 150 grams of tuna, 200 grams of canned white beans, cherry tomatoes, a sliced onion, a tablespoon of extra-virgin olive oil, one tablespoon of lemon juice, salt and pepper.

Dinner

Salad with cheese
You should use as much “green” in this salad, thus giving you the necessary iron and vitamins that day. Green vegetables and herbs are recognized as the rich in vitamins and minerals.

Saturday

Breakfast

Platter of raw vegetables (1 red, 1 green pepper, 1 cucumber) with turkey bacon, with a boiled egg. The diet that includes fresh vegetables is essential for health iron, free from disease and lack of specific energy modern people. However, to benefit from maximum energy properties of these foods, we must know how to eat, because some vegetables are healthier when cooked, while others are eaten fresh to take advantage of all the nutrients needed by the body.

Lunch

For the 6th day I prepared a salad with tuna red lentils. You need 250g red lentils, 1 can of tuna in its own juice, preferably pieces 1 red onion 2 parsley, juice of one lemon, salt, pepper, sesame oil, olives. Mod of Preparation: Place the lentils to a boil in a saucepan with water and salt, in maximum half an hour will be boiled. Then Drain and let cool. Mix the lentils with water drained tuna, onion chopped parsley and sesame seeds. Add to taste: salt, olive oil and lemon.

Dinner

Soup dumplings
Very tasty and low calorie soup dumplings with vegetables is an ideal dietary dinner. It is a hot meal, liquid, which protects the digestive tract and soothing effects. It is easily digested and is not energizing, so we allow a peaceful sleep overnight.

Sunday

Breakfast

Smoothie with almond milk or skim milk, almonds and bananas.
Need: 1 banana, about 300 ml of milk, 50 g almonds that you put in blender. Almonds contain antioxidants that eliminate oxidative stress, protects vessels against damage atherosclerotic, and the cell nucleus against various attacks. So almonds are useful in prevention, but also in the diet of those who are at risk or suffering from cardiovascular disease, hypertension pressure, and cancer. Almonds are rich in vegetable protein, containing about 13% protein. Almonds are also rich in fibre,
carbohydrates, lipids of the highest quality, vitamins, minerals and antioxidants.

Lunch

For Sunday we suggest a light meal of chicken with zucchini, onions and peppers. You can eat unlimited zucchini, given that a calorie is insignificant: only 15 calories in 100 grams. Pumpkins contain 95 percent natural water and a record of trace elements and vitamins. In top, potassium in the amount of 700 milligrams in 100 grams of zucchini, and phosphorus (230mg / 100g), plus magnesium and calcium. Courgettes are a vegetable beneficial for the cardiovascular system, hypertensive effect, precisely because of the combination of minerals it contains.

Dinner

Cream of tomato with basil and mint
Refined version of a classic Italian soup (Zuppa di Pomodoro), cream of tomato soup with basil and mint, sweet and sour and spicy-scented, is made as simple as it is complex the flavours. A delicacy! You need 6 large tomatoes, 1 onion 1 ripe potatoes, 2 tablespoons of paste tomatoes, 3 cloves of garlic, 2 tablespoons chopped basil, 1 tablespoon chopped mint 3 tablespoons olive oil, salt, pepper, 1 teaspoon of sugar. Heat the oil in a pot in which to cook 30 seconds chopped onion and garlic. Add the tomatoes, peeled and chopped tomato paste, then mix often. Ask and potatoes and more or less than a liter of water, depending on how juicy are tomatoes. After boil 40 minutes, add mint, basil, sugar, salt and pepper and after some hot overturns everything in blender with which passes all ingredients.