Healthy weekly menu: we propose the easiest and lightest

A balanced diet is the first step to a healthy life. In addition to exercise and eliminating harmful habits such as smoking or drinking excessively, a balanced meal is what provides us with energy, health and vitality for the day to day.

But carrying out rigorous and strict diets is not easy for anyone. Plus, with so many daily activities, we lose our minds about what to prepare and end up with easy options that aren't always the best. That is why we propose you an easy and light healthy weekly menu.

Healthy and simple menu for a balanced diet

A balanced diet includes vegetables, proteins, carbohydrates and fats. These four ingredients have to exist in a fair measure, giving more weight to some than to others. For this, you have to follow a simple rule that keeps your plate in balance.

It is about dividing the plate of food into portions. Half should be vegetables, a fourth carbohydrates and the other fourth proteins. In this weekly menu that we propose, we include the food groups that you can combine in recipes and substitute with similar foods.

In addition to measuring portions, you have to be sensible about the amounts you eat. That is, you have to eat until you feel satisfied without reaching the point of filling your stomach too much. As long as you follow the four portion rule, you will be doing just fine.

The weekly plan is designed to be carried out from Monday to Friday. Just remember that on the weekend it is not about making up for what you did not eat during the week. It's just a way to relax and indulge yourself, but never overdo it.

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Monday

Monday you have to start with energy. It is about following the recommendation of the portions but looking for foods that are to your liking. This way it will be easier for you to carry it out and it will become a daily habit.

Breakfast

• Melon or papaya (Half plate)
• Toasted bread (One piece)
• Scrambled egg (Two units)
• Milk (One glass)

Midmorning

• A cup of nuts to your liking

Food

• Carrot cream (One medium bowl)
• Chicken breast (Palm-sized portion)
• White rice (One cup)
• Lavender infusion (One cup)
• Apple (One Piece)

Snack

• An ounce of dark chocolate

Tuesday

Remember that this weekly menu suggestion includes all the food groups. It is a guide to facilitate the planning of your meal, but every week you can substitute some ingredients by others with similar nutritional value.

Breakfast

• Plain Greek Yogurt (One cup)
• Natural oatmeal (Half a cup, you can mix it with yogurt)
• Tuna (One medium size can)
• Strawberries (Half cup)

Midmorning

• Two medium guavas

Food

• Lettuce, Broccoli and Spinach Salad with Olive Oil (Medium Bowl)
• 1 boiled egg (add to salad)
• Breaded fish (the size of the palm of your hand)
• Quinoa (One cup. You can add it to the salad)
• Water (No restrictions)
• Banana (one piece)

Snack

• Raisins and almonds (one cup)

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Wednesday

Vegetables should preferably be raw. Do not forget to include a variety of them. So that you know if you are doing it well, try to include a diversity of colors, that is, do not choose only the green ones.

Breakfast

• Cow's milk or similar (One glass)
• Turkey ham sandwich (One piece. Preferably whole wheat bread with little mayonnaise)
• Avocado (You can include it in the sandwich)

Midmorning

• Strawberries with dark chocolate (half a cup)

Food

• Roasted asparagus (Half plate)
• Spaghetti with red sauce (Quarter plate)
• Chicken with Peanut Butter (Quarter Plate)
• Chamomile infusion (One cup)
• Grapes (One cup)

Snack

• Almonds (half a cup)

Thursday

Every day you should include at least one source of dairy. It is important to have a source of calcium and dairy is one way to obtain it. However, there are some other foods that also provide it, so you could substitute milk with them.

Breakfast

• Crackers (4-6)
• Tuna (half can)
• Papaya with fresh cheese (one cup)

Midmorning

• Apple (One Piece)

Food

• Vegetable soup (Make sure it contains a variety of colors. Corn, pepper, spinach, cabbage, soybean germ, tomato, pumpkin and carrot)
• Fish with fine herbs (A portion the size of your hand)
• Mashed potatoes (Half a cup)
• Green tea infusion
• Pear (one serving)

Snack

• Plain Greek yogurt with chopped banana (One cup)

Friday

Avoid red meat and cold cuts. Although you don't necessarily have to eliminate them, white meats like fish or chicken are preferred. There is also the option of consuming tofu or some vegetable source of protein.

Breakfast

• Whole wheat bread sandwich with cream and panela cheese (Two pieces)
• 1 smashed egg
• Peach (two pieces)

Midmorning

• Grapes (One cup)

Food

• Boiled squash with corn (Half plate)
• 1 serving of red meat (The size of the palm of your hand. Cooked with a little oil)
• Coriander rice (Half plate)
• Water (no restrictions)
• Blueberries (Half a cup)

Snack

• Hazelnuts (Half a cup)

Weekend

To complete the healthy menu, We give you some recommendations for the weekend. Although these two days are about rest, it is advisable not to overdo it and follow some guidelines to continue with a light and balanced diet.

First take care of excess sugars and saturated fats. Desserts, cakes and breads should only be consumed once a day. On the other hand, processed meals also have to be reserved for one time only during the weekend.

The recommended serving of fish per week is 4 servings, like that of other white meats. On the weekend it is recommended to complete the portions that are needed as consumed the rest of the days.

The proposal of this weekly menu is a suggestion that allows a suitable balance between the amounts of vegetables and meat and carbohydrates. The ingredients can be substituted, but always respecting the proportions of the dishes, in this way it will continue to be a healthy diet.