The menu of 7 days to be fit in the holidays

Complete weekly program by nutritionists to follow before the holidays

young pretty woman eating pizza pizza bar

A menu made by nutritionists that will help you maintain your good mood and have plenty of energy! When the first week was over, start the program again and follow it for four weeks. Also, keep in mind the following:

1) Never miss a meal

"If we miss meals or eat on a hectic schedule, we can lower our iron levels and cause symptoms of irritability and fatigue," says Nancy Clark, RD, author of Nancy Clark's Sports Nutrition Guidebook. ). The meal that you should not miss with anything is breakfast. A University of Bristol study of 144 adults found that those who ate breakfast were in a better mood, more productive at work, and calmer at the end of the study than those who did not eat breakfast.

2) Eat enough

The basic meal plan contains 1.600 calories but we have included an extra 200 calorie snack each day if you are very active. You can eat it in the afternoon or two hours before bed to help you sleep.

3) Drink plenty of water

Try to drink at least eight glasses of 200 grams of water every day. A study conducted in Britain showed that those who are dehydrated felt headaches, tiredness and had difficulty concentrating.

4) Take a multivitamin

It can help you to "fill" the nutritional gaps.

MONDAY

Breakfast

  • 2 wholemeal waffles and 3 tablespoons sour cream and 2/3 cup raspberries
  • 170 grams of grapefruit juice
  • Coffee or tea (mid-morning)

The relationship between food and good mood

Avoid drinking coffee and tea with meals. The tannins they contain can block the absorption of iron.

Lunch

  • Or turkey sandwich: 1 slice of wholemeal bread, 50 grams of turkey and 1 tablespoon of raspberry sauce.
  • Mixed salad: 1 μα cup lettuce, 4 chopped mushrooms, 6 fresh berries and 2 tablespoons fat-free vinaigrette.
  • 1 tangerine
  • Sparkling Water

Dinner

  • Linguine with tomatoes and mussels
  • 1 cup boiled broccoli
  • Roasted eggplant with mozzarella and basil
  • 1 mango, peeled and sliced, with 170 grams of fat-free yogurt and mint leaves

Snack

  • 2/3 cup Cheerios with 4 tablespoons dried berries and 1 tablespoon ginger

TUESDAY

Breakfast

  • Omelet with 2 eggs fortified with omega-3 with ¼ cup chopped red pepper and 2 tablespoons chopped onion
  • 1 slice of wholemeal bread with 1 teaspoon of butter
  • 1 cup skim milk
  • Green tea (mid-morning)

Lunch

  • Burrito with black beans
  • 1 chopped red pepper and 10 small carrots with 1 tablespoon of low fat dressing.
  • 2 small oatmeal cookies
  • 1 cup skim milk

The relationship between food and good mood

Raw vegetables satisfy your appetite without the sodium contained in potato chips and dips, which dehydrate the body and can lead to fatigue.

Dinner

  • 113 grams of grilled chicken, marinated in wine, garlic and herbs
  • ½ acorn, cooked with 1 teaspoon honey and ½ teaspoon rum distillate
  • Mixed salad: 2 cups lettuce, ½ chopped pear and 2 tablespoons fat-free vinaigrette.
  • 2/3 cup steamed carrots and peas
  • Chocolate fondue: pour 1 cup of strawberries and a sliced ​​kiwi into ¼ cup of fat-free chocolate syrup.

Snack

  • Or wholemeal bread with a tablespoon of nonfat cream and a teaspoon of fruit jam

WEDNESDAY

Breakfast

  • 1 cup cereal, in a cup skim milk with garnish 2 tablespoons wheat seeds and 1 tablespoon brown sugar
  • 1 banana, cut and sprinkled with cinnamon
  • 170 grams of orange juice (from oranges fortified with calcium)
  • Green tea or coffee (mid-morning)

Lunch

  • One sandwich
  • 1 medium-sized orange
  • 1 cup grapes
  • Iced herbal tea

Dinner

  • 113 grams of grilled salmon, with lemon juice and fresh dill
  • 15 shoots of asparagus, lightly steamed and sprinkled with red pepper
  • 1 cup yellow pumpkin, lightly steamed
  • Or a cup of wholemeal couscous

The relationship between food and good mood

Salmon is high in omega-3 fats, which help keep your mood at a steady level, while asparagus folic acid is essential for serotonin production.

Snack

  • 2/3 cup blackberry sorbet with garnish 1 cup mixed blueberries.

ΠΕΜΠΤΗ

Breakfast

  • 1 muffin of 85 grams of wholemeal with 1 tablespoon of peanut butter
  • Or cup pieces of pineapple
  • 1 cup low-fat milk, hot and sprinkled with cinnamon

Lunch

  • Cheese sandwich *
  • 1 cup canned tomato soup with low-fat milk *
  • Carrot salad *
  • Water or decaffeinated diet soft drink

Dinner

  • Chicken with mango *
  • Άνι cup fresh green steamed beans
  • 1 cup lettuce with 1 tablespoon low fat
  • 1 small slice of cake with ½ cup fresh berries

The relationship between food and good mood

Something sweet at the end of the day can boost levels of endorphins, the brain chemical that affects mood.

Snack

  • A cup of popcorn sprinkled with cinnamon.

ΠΑΡΑΣΚΕΥΗ

Breakfast

  • 1 cup 1,5% milk, 1 slice of brown bread with honey or homemade jam 6-12 almonds or walnuts

Lunch

  • Tuna salad sandwich: mix 85 grams of tuna in water with ¼ cup chopped celery, 1 teaspoon mustard, 1 tablespoon low-fat mayonnaise and add black pepper to taste. Serve with lettuce in two slices of wholemeal bread.
  • Salad with tomato and corn *
  • 1 cup broccoli flowers with 2 tablespoons low fat dressing
  • Sparkling Water

The relationship between food and good mood

Broccoli is rich in vitamin B folic acid, which improves mood and concentration.

Dinner

  • 85 grams of grilled steak
  • 113 grams of baked potato with leeks and 2 tablespoons of low-fat sour cream
  • Grilled vegetables*

The relationship between food and good mood

The body can absorb 25 percent of the iron contained in meat, poultry and fish, but only 15 percent of the iron found in vegetables.

Snack

  • 2 cereal bars with figs and a glass of peach juice

SATURDAY

Breakfast

  • 1 round bun with sesame, 1 flitz of 1,5% milk or 1 slice of wholemeal bread with tahini and 1 glass of natural orange juice

Lunch

  • 1 wholemeal bread with 85 grams of smoked salmon, 2 tablespoons low-fat cream cheese, 1 slice of red onion, 1 slice of tomato and 2 tablespoons sprouts
  • 10 small carrots
  • 1 cup vegetable juice with low sodium content

Dinner

  • Cheese burger with turkey: 85 grams of roasted turkey breast, 28 grams of cheddar, lettuce, tomato and red onion, in wholemeal bread.
  • Fried sweet potatoes *.
  • Green salad: 2 mes cups mesclun salad, 1 tablespoon chopped red onion, ιού cup berries and 2 tablespoons non-fat berry vinaigrette.

Snack

  • 1 baked apple with cinnamon or 1 rice pudding with 1,5% milk

The relationship between food and good mood

A mixture of high quality carbohydrates (wholemeal bread) and protein (turkey) stimulates the chemical dopamine, which helps you stay awake all day.

ΚΥΡΙΑΚΗ

Breakfast

  • Vegetable omelette *
  • 1 slice of wholemeal bread with 1 teaspoon of butter
  • Or boiled grapefruit: cut the grapefruit in half, add a little sugar, cinnamon and nutmeg and cook until the sugar has melted.
  • Cappuccino: hot cappuccino with low-fat skim milk

Lunch

  • Wrap with spinach and chicken *
  • 1 cup chopped canned peaches or apricots, sprinkled with nutmeg
  • 1 cup milk with 1% fat

Dinner

  • 85 grams of roasted halibut with lemon juice
  • 113 grams of baked potato with leeks and 2 tablespoons of low-fat sour cream.

Source: MedNutrition.gr