The easiest healthy weekly menu to follow you will find
Do you want to start eating better and also plan your diet better? This healthy weekly menu is going to help you (and a lot).
Do you want to eat healthy and easy?
We have prepared the easiest healthy weekly menu to follow. It is made with an infallible method supported by science to eat vegetables, carbohydrates, proteins and fats in their proper measure.
Very easy to put into practice
You can download in jpg and pdf a free weekly printable menu prepared by our nutritionists and based on the Harvard Plate method.
What does it consist of?
The Harvard plate method of eating healthy is that you always have to fill your plate half with vegetables, a quarter of carbohydrates and the other quarter of proteins.How is our weekly menu?
You will see that our menu does not propose specific recipes, but combinations of the food groups that you have to eat every day to follow a healthy and balanced diet. Likewise, if you want recipe ideas, you will also find them. Ready to start eating better?We know that you have to follow a healthy and balanced diet. But ... what exactly does that diet have to eat and how does it translate into a healthy weekly menu?
What if we tell you that to prepare a healthy weekly menu you don't have to count calories or weigh quantities? We do not say it, Harvard University (USA) says it, which recommends us to follow the plate method. This new way of healthy eating revolutionizes what was until now the conventional nutritional food pyramid.
A HEALTHY WEEKLY MENU EASY TO FOLLOW
The one that we propose now is a generic menu so that you can adapt it to the ingredients you prefer. It is a very easy and practical way to prepare your dishes combining food to your liking, organized around a plate. You will see that in the menu that we propose there are no specific recipes, but food groups for you to choose the ones you like the most. Although, if you prefer something more specific, every week our nutritionist prepares a different menu. Enter and at the top you will see this week's.
HALF OF THE PLATE: VEGETABLES
Fill half the plate with vegetables and, at least, in one of the meals of the day that they are raw, although you can also combine raw and cooked vegetables in the same meal. This also equates to a bowl of cream or vegetable soup. Choose vegetables of all colors and limit the oil you add (maximum 3 tablespoons a day).
A FOURTH OF THE PLATE: LIGHTER PROTEINS
Chicken, turkey, fish, eggs, legumes, tofu ... Limit red meat, and avoid processed meat such as cold cuts. The ration is what would be equivalent to the palm of the hand, or to the closed fist.
ANOTHER FOURTH OF THE DISH: CEREALS, BETTER WHOLE
Wheat, quinoa, oats, rice ... This would be equivalent to a couple of slices of whole wheat bread, a potato the size of an egg, and a half cup of rice, pasta or cereal.
DESSERT AND DRINKS
For dessert, a piece of fruit or a yogurt. And to drink, water, tea, coffee or infusions. And if you drink milk, a glass a day.FOR BREAKFAST
Combine a dairy for the contribution of calcium; carbohydrates, such as unsweetened bread and cereals (oatmeal, for example); proteins (egg, cheese, yogurt, tuna ...) and fruit.
MID-MORNING AND SNACK
These are good times to include a supply of healthy fats in the form of nuts. You can also opt for a yogurt with fruit or fruit with an ounce of dark chocolate.WEEKLY HEALTHY MENU: WHAT MAKES IT UP?
Up to date:5 servings of vegetables and fruit (it is not worth making 5 of just one of the two)
4 garnish size servings of bread, pasta or rice
2 servings of dairy (milk, yogurt, cheese)
1 serving of fat daily; olive oil (3-4 tablespoons), nuts (a handful of 20 g) ...
A week:
3-4 servings of legumes
3-4 eggs (if you don't have cholesterol problems, 1 a day even)
4 servings of fish (2 blue at least)
2 servings of white meat (rabbit, turkey, chicken)
1 serving of red meat
The healthy weekly menu that we propose is from Monday to Friday so that on the weekend you have more freedom. You can eat your missing portions of blue fish or eggs on Saturday and Sunday.
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