Nuova dieta mediterranea: il menù settimanale

Nei post degli scorsi giorni vi abbiamo parlato dei vantaggi che ci sono, in termini di salute e di forma fisica, nel seguire la nuova dieta mediterranea, illustrandovi la nuova piramide alimentare e spiegandovi quali sono i cibi consigliati da questo regime alimentare considerato uno tra più equilibrati al mondo. Oggi è arrivato il momento di vedere come è articolata questa dieta attraverso i menù settimanali.

La nuova dieta mediterranea prevede circa 1.200 calorie al giorno e permette di perdere fino a due chili in una settimana. Lo schema prevede due o tre porzioni al giorno di latte e di suoi derivati, due porzioni di frutta e tre di verdura al giorno, tre alla settimana di legumi; inoltre, tutti i giorni devono essere consumati i carboidrati che sono contenuti nel pane, nella pasta e nei cereali.

Menù settimanale della dieta mediterranea

Indicazioni da seguire tutti i giorni

Colazione: una tazzina di tè senza zucchero, una tazza di tè oppure di latte parzialmente scremato, due fette biscottate, un cucchiaino di formaggio cremoso light.
Spuntino: una spremuta di agrumi oppure un frutto di stagione.
Merenda: un frutto di stagione oppure una macedonia mista senza zucchero.

Pranzo: 60 o 70 grammi di pasta condita con broccoli lessati e passati in padella con aglio, olio extravergine d’oliva, 3 mandorle a pezzetti, peperoncino e un acciuga a piacere, misto di crudité di stagione.
Cena: minestra di verdure con avena integrale, due uova al tegamino con crostini.

Pranzo: risotto al radicchio aromatizzato con pepe nero o altre spezie a piacere, coste lessate e gratinate al forno, merluzzo cotto in padella con pomodoro.
Cena: lenticchie in padella, broccoli e cavolfiori al vapore conditi con olio d’oliva e spezie a piacere.

Pranzo: erbette di stagione e spinaci saltati in padella con spezie e aromi a piacere, tagliata di manzo al rosmarino.
Cena: minestra di verdure con farro integrale, due bruschette con pomodoro e origano, ribollita di verdure.

Pranzo: ratatouille di verdure di stagione, un piatto di minestra con orzo integrale e verdure.
Cena: passato di verdure e legumi, 120 g. di fesa di tacchino ai ferri, insalata mista con una spolverata di semi di zucca pestati.

Pranzo: insalata belga e radicchio ai ferri, 60 o 70 grammi di pasta con ragù di verdure e di olive.
Cena: trota al cartoccio con una patata, misto di verdure cotte al vapore.

Pranzo: insalata mista, due uova in omelette con una spolverata di formaggio tipo grano, una fetta di pane tostato.
Cena: vellutata di verdure di stagione, 130 grammi di pollo in casseruola con patate.

Pranzo: 60 o 70 grammi di pasta integrale saltata in padella con cavolfiore cotto al vapore, insalata mista.
Cena: 70 o 80 grammi di prosciutto crudo sgrassato o di bresaola con limone, rucola e scaglie di grana, insalata di spinacini con una spolverata di semi di sesamo.

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