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.

Lunedì
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.

Martedì
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.

Mercoledì
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.

Giovedì
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.

Venerdì
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.

Sabato
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.

Domenica
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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  61. If you’re a music enthusiast, you will not wish to miss out on Vinyl Night at the Highland Town Library. This month-to-month occasion is an excellent means to connect with other songs fanatics and pay attention to some fantastic songs. Bring your own vinyl records to share or simply concerned listen and enjoy. It’s an enjoyable and unwinded ambience that’s ideal for a night out with pals. They have a great option of craft beers and a food selection that includes traditional bowling alley food like pizza, nachos, and hotdogs. Foodies and consume alcohol lovers will certainly be thrilled by Highland’s varied culinary scene.

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