Menu to keep the diet varied and ensure disposition throughout the week –

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If you are on the team that has difficulty maintaining diet between Friday night and Sunday, this suggestion of menu from the endocrinologist Giuli Pansera, from São Paulo, is perfect: it was designed for those who, like the doctor, can’t resist the temptations of the weekend. The secret is to follow a food model that doesn’t have a pause, but that isn’t too restrictive either.

Below, check out a menu prepared by the author of the program 30 Days to Change exclusively for GOOD SHAPE:

Menu from Monday to Friday to change habits

Breakfast

Option 1

Pancake: 2 eggs, 2 col. (soup) of oats, 1 col. (soup) of cocoa, 1 mashed banana (mix everything and make the pancake) 1 cup. (tea) of coffee with semi-skimmed milk without sugar (or use sweetener)

Option 2

1 medium slice of papaya (or 1/2 papaya) sprinkled with 1 tbsp. (soup) of oat bran 1 boiled or scrambled egg

Morning snack

Option 1

1 pot of semi-skimmed natural yogurt with 1 scoop (25 g) of whey protein (or vegetable protein powder)

Option 2

1 small apple with the skin 3 walnuts

Lunch

Option 1

Salad: green leaves (lettuce, arugula, watercress, spinach) as desired 1 col. (soup) full of brown rice 2 col. (soup) of lentil 1 medium fillet (140 g) of grilled chicken

Option 2

Salad: green leaves at will 1 cup. (tea) of quinoa 1 slice (100 g) of grilled salmon (or 180 g of roasted hake) 2 medium skimming steamed vegetables (zucchini, carrots, string beans)

Afternoon snack

Option 1

1 fruit (pear, kiwi, apple, guava) 2 boiled eggs

Option 2

1 pot of natural skimmed yogurt with 1 col. (coffee) of peanut butter and 1 col. (soup) flaxseed

To have lunch

Option 1

Salad: green leaves at will 1 medium fillet (120 g) of fish (tilapia, white hake) grilled 1 medium skimming steamed broccoli and cauliflower

Option 2

Salad: green leaves at will with 2 col. (lentil soup) 1 large fillet (140 g) of grilled chicken (or 3 hard-boiled eggs) 1 medium slotted spoon of steamed vegetables

Supper

Option 1

1 pot of semi-skimmed natural yogurt 1 cup. fennel tea

Option 2

1 slice (50 g) of avocado (drip lemon juice if you like)

Menu for Saturday and Sunday

Breakfast

1 glass (200 ml) of orange and beet juice 1 scrambled egg with 3 col. ricotta (soup)

Morning snack

Porridge: 3 col. (soup) oat bran and 1 col. (soup) of cocoa mixed with boiling water and 4 strawberries

Lunch

Salad: green leaves at will 1 small portion (80 g) of lean red meat (duckling, rump) 1 cup. (tea) quinoa

Afternoon snack

2 cup. (tea) oil-free popcorn

To have lunch

Salad: green leaves at will, 1/2 tomato and 2 col. (lentil soup) 1 homemade hamburger (120 g) of grilled chicken (or lean meat)

Supper

1 cup. fennel tea

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How to season the salad and what to drink?

Salad seasoning: 1 tbsp. (tea) of extra virgin olive oil, lemon and little salt Extra drinks: pure water, water flavored with lemon and green tea