Info about Nutrition
The menu of good mood!
The mood menu includes fish, chicken, lean beef, salads, fruits / vegetables and soups. Many of the recipes proposed do not kidnap you more than 15-30 minutes for preparation and snacks are specially designed for a fast pace of life and added vitamins and minerals.
Daily calorie intake will be 1800, of which: 80 g protein, 40 g fiber and 1000 mg of calcium. Combine it with 20-30 minutes per day of exercise and you'll feel great in your own body!
• Monday menu plan
Breakfast: Egg and tomato sandwich
Snack: Tropical energizer batter
Lunch: Mexican soup, lettuce salad with avocado
Dinner: Salmon with mustard dill sauce, salad vegetables and brown rice.
Nutrition: 1554 calories, 67 g fat, 13 g saturated fat, 81 g protein, 191 g carbohydrates, 736 mg calcium, 338 mg cholesterol, 29 g fiber.
• Tuesday menu plan
Breakfast: huevos rancheros
Snack: Nuts and raisins
Lunch: soup, mushrooms and seaweed, Chinese cabbage salad
Dinner: lamb with rosemary, mashed navy beans.
Nutrition: 1600 calories, 61 g fat, 14 g saturated fat, 108 g protein, 182 g carbohydrates, 826 mg calcium, 415 mg cholesterol, 49 g fiber.
• Wednesday menu plan
Breakfast: polenta with fruit compote
Snack: Yogurt, nuts or seeds
Lunch: Oriental chicken salad, onion soup, pear
Dinner: Tuna with sage, salad, zucchini, tomato, dandelion salad and brown rice
Nutrition: 1667 calories, 50 g fat, 7 g saturated fat, 87 g protein, 238 g carbohydrates, 645 mg calcium, 120 mg cholesterol, 33 g fiber.
• Thursday menu plan
Breakfast: cereal with milk
Snack: strawberry milk shake energizing
Lunch: soup, pumpkin, lettuce salad with avocado
Dinner: Salmon stewed with fennel, mashed green peas, lettuce salad with white sauce.
Nutrition: 1530 calories, 65 g fat, 18 g saturated fat, 77 g protein, 179 g carbohydrates, 680 mg calcium, 122 mg cholesterol, 37 g fiber.
• Friday menu plan
Breakfast: frittata with tofu, oranges
Snack: raisins
Lunch: pasta with vegetables, Caesar salad
Dinner: green cabbage salad, apricot compote.
Nutrition: 1654 calories, 53 g fat, 6 g saturated fat, 52 g protein, 268 g carbohydrates, 799 mg calcium, 5 mg cholesterol, 43 g fiber.
• Saturday menu plan
Breakfast: Swiss breakfast
Lunch: Burrito with black beans, Indian style
Dinner: Chicken sauté with mustard and tarragon sauce.
Nutrition: 1599 calories, 54 g fat, 8 g saturated fat, 74 g protein, 227 g carbohydrates, 678 mg calcium, 76 mg cholesterol, 37 g fiber.
• Sunday menu plan
Breakfast and lunch: mesh cabbage boiled in water and green food Indian style, apple tart
Snack: sunflower seeds
Dinner: Chicken breast with vegetables, mashed navy beans, lettuce salad with white sauce, 1 pear.
Nutrition: 1667 calories, 71 g fat, 12 g saturated fat, 119 g protein, 156 g carbohydrates, 688 mg calcium, 436 mg cholesterol, 35 g fiber.