The menu of the week

The menu of the week
  • Weekly menu
  • Consultancy: Dr.
  • Premise: the quantities have not been indicated in the menu, because they depend a lot on the physical conformation of the woman: the needs of a woman of 150 cm in height, for example, are very different from those of a 180 cm tall woman, as well as a woman who starts overweight pregnancy is in a different condition than those who are below their ideal weight, and those who carry out regular physical activity need more calories than those who lead a completely sedentary life, perhaps because the doctor has advised them the rest. This is why it is always important to refer to your gynecologist, who knows the woman's health conditions and will be able to give you the most useful information.

    All meals must begin with a small piece of raw fruit or vegetables to activate the immune system.



    5 BREAKFAST FOR PREGNANCY



    Download the pdf of the diet



    MENU OF THE WEEK.

    NB: Single dishes that include both carbohydrates and proteins must be visually balanced. In salmon pasta, for example, the portion of salmon should be clearly visible and will have approximately the same volume as the pasta.

    MONDAY'

    LUNCH

    Single dish: Wholemeal pasta with zucchini carbonara (egg and zucchini)

    Boundary: Mixed salad dressed with oil and lemon or vinegar

    DINNER

    According to: Steamed plaice fillets seasoned with oil, lemon and parsley

    Contour: green beans and potatoes

    TUESDAY'

    LUNCH

    Single dish: Rice or spelled salad or wholemeal barley (brown rice + tuna in drained or natural olive oil + cheese + vegetables to taste: boiled carrots and green beans, tomatoes, etc ...)

    Contour: grilled aubergines

    DINNER

  • According to: Grilled turkey breast with rosemary, sprinkled with fresh lemon juice;
  • 3-4 biscuits (rice or corn or other cereal) or 1 small wholemeal sandwich

    Contour: boiled spinach

    WEDNESDAY'

    LUNCH

    Single dish: Wholemeal pasta with fresh salmon (unsmoked)

    Contour: Seasonal vegetable pinzimonio (carrots, fennel, endive, cucumber, celery, pepper ...)

    DINNER

    Single dish: Octopus or seafood salad with potatoes

    Contour: Mixed salad

    THURSDAY'

    LUNCH

    Single dish: Rice and chickpeas with 2 teaspoons of Parmesan

    Contour: Mixed salad

    DINNER

    According to: Baked chicken

    Contour: peas and carrots

    FRIDAY'

    LUNCH

    First course: Wholemeal pasta with tomato and basil

    According to: Breaded anchovy pie cooked in the oven with cherry tomatoes and olives (breading also without egg).

    Contour: Carrot, radicchio and fennel salad

    DINNER

    According to: Mixed salad with eggs, mozzarella (or other cheese) 3 -4 walnuts, 4-5 olives

    3-4 crackers or wasa slices or small wholemeal sandwich

    Saturday

    LUNCH

    Single dish: Brown rice and lentils

    Contour: Catalonia or boiled beets

    DINNER

    First course: Eggplant parmigiana (grilled eggplant, tomato and mozzarella)

    Wholemeal sandwich

    Contour: Salads

    Sunday

    LUNCH

    First course: Wholemeal pasta with pesto

    According to: Grilled swordfish with rocket, oil and lemon

    Contour: Boiled green beans

    DINNER

    First course: Lukewarm vegetable puree

    According to: Meat rolls and cooked ham

    Contour: Pinzimonio

    Condiments: extra virgin olive oil (rich in monounsaturated fats) used raw or towards the end of cooking. Quantity: without skimping, but the oil layer on the bottom of the salad bowl must not remain. Avoid the "scarpetta" of the leftover pinzimonio oil.

  • Sweets? Yes, once in a while.
  • Granted a dessert or ice cream once or twice a week. It is preferable that the dessert or ice cream is artisanal (even better if homemade). It should be avoided to consume it alone (the simple sugars contained make the blood sugar rise too quickly), but it is preferable to add it to the meal by significantly reducing the other carbohydrates: when you eat dessert, for example, you can make a meal with grilled turkey, abundant grilled or raw vegetables dressed with extra virgin olive oil.

    **************************

    'LEAN' DAY

    (no yeasts, milk / dairy products / cheeses, wheat, wine or vinegar), to be repeated every 2 weeks.

    BREAKFAST

  • Fruit / Juice
  • Green tea / coffee / barley / vegetable milk (oats, rice, soy ..) without sugar
  • Brown rice or brown corn cakes
  • Sliced ​​(cooked ham) or hard-boiled egg or a handful of dried fruit (walnuts, hazelnuts, almonds, etc.).

    LUNCH

  • Single dish: Venere rice or other brown rice with cherry tomatoes, diced swordfish and green olives.
  • “Venere rice is a dark purple brown rice which, similarly to other wholegrain rice, is rich in potassium, contains little sodium, vitamins B1, B2 and trace elements such as zinc and selenium” comments Dr. "It is very aromatic and lends itself to various preparations also due to its purple color, moreover compared to common brown rice it is less chewy and blends better with the sauce".

    Contour: Raw vegetables seasoned with oil and lemon (no vinegar).

    DINNER

    According to: Sea bass in salt with potatoes

    Contour: Grilled vegetables

    3-4 biscuits or a packet of rice, corn or other cereal extrusions (you can find them in supermarkets and health food stores).

    Read also: 5 breakfasts for the nine months

    Get to know other moms and dads in the mymodernparents.com FORUM

    TAG:
    • diet
    • get back in shape
    • sweet waiting
    • baby bump
  • add a comment of The menu of the week
    Comment sent successfully! We will review it in the next few hours.