The star food of this month is the sea ​​bass or sea bass.
"It's a fish with very digestible white and tasty meat, easy to prepare, rich in iron (4,1 mg in 100 g) and proteins, and low in fat », explains nutrition biologist Maria Paola Dall'Erta.
"Sea bass is the ideal alternative to stews and roasts, which this season we tend to bring often to the table", adds Dr. Carla Lertola.
«Being a sea fish it also contains it iodine, a micronutrient essential for the proper functioning of the thyroid, the endocrine gland on which the efficiency of the metabolism, the sleep-wake rhythm, the resistance to cold depend ».
In the menu you find here there is a gourmet recipe from our biologist chef and a menu with many seasonal foods. For healthy weight loss.
7 light days with seasonal foods
This menu, developed by Dr. Carla Lertola's team, refers to the Mediterranean diet, the most suitable for gradually losing weight and learning to have a correct eating style. Follow it for 1 week - it provides 1400-1500 calories per day for you and 1800-1900 for him.
Ps If you don't like a dish, you can replace it with a similar one. The important thing is that you respect the quantities indicated below in the last image of the galllery.
MONDAY
Breakfast
Coffee or tea
Low-fat milk
Wholemeal biscuits
Snack
Apple
Lunch
Wholemeal penne with tomato sauce and peas
Carrots boiled with lemon
Snack
Orange
Price
Beef burger
Trifoliate artichokes
Lettuce in salad
Whole grain bread
TUESDAY
Breakfast
Coffee or tea
Low-fat fruit yogurt
Toasted wholemeal bread
1 teaspoon of honey
Snack
Grapefruit
Lunch
Bresaola with raw artichokes and lemon
Steamed potatoes
Snack
Ananas
Price
Grilled hake
Escarole in a pan
Whole grain bread
WEDNESDAY
Breakfast
Coffee or tea
Partial milk skimmed
Wholemeal rusks
2 teaspoons of jam
Snack
Tangerines
Lunch
Cream of cauliflower
Fresh goat cheese
Baked crusty bread
Snack
Banana
Price
Pasta and chickpeas
Mixed salad
THURSDAY
Breakfast
Coffee or tea
Low-fat white yogurt
Muesli
Snack
Grapefruit
Lunch
Sage turkey rolls
Steamed beets
Rye bread
Snack
Orange
Price
Sea bass baked in foil with mixed vegetables and basmati rice (see recipe)
FRIDAY
Breakfast
Coffee or tea
Low-fat fruit yogurt
Cereal flakes
Snack
Pear
Lunch
Grilled feta cheese
Catalonia in a pan
Whole grain bread
Snack
Tangerines
Price
Couscous with cannellini beans, champignon mushrooms and mixed aromatic herbs
Boiled spinach
Saturday
Breakfast
Coffee or tea
Low-fat milk
Biscuits
Snack
Grapefruit
Lunch
Pasta with sesame grilled hake
Mixed salad
Snack
Mandaranci
Price
Soft-boiled eggs
Salad of lettuce, baby spinach and escarole
Whole grain bread
Sunday
Breakfast
Coffee or tea
Low-fat white yogurt
Cereal flakes
Snack
Ananas
Lunch
Chicken thighs with lemon
Sauerkraut
White bread
Snack
Pear
Price
Risotto with artichokes and pecorino
Mixed salad
The first value of the quantities given below are ideal for her, the second for him.
Everyday
Bakery products (biscuits and rusks): 30 g • 40 g
or
Breakfast cereals: 30 g • 40 g
They cannot provide more than 430 calories per 100g: check the value on the label! And they must preferably be whole (in order to ensure greater quantities of fiber).
Low-fat milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g • 200 g
vegetable: free and in abundance
Fruit: 400 g • 400 g
Aromatic herbs and spices: without limitations
Extra virgin olive oil: 4 tsp • 6 tsp
Salt for seasoning: 2,5 g • 2,5 g
2 times a day of your choice
Bread, pasta or grain cereals: 70-80 g • 100-120 g
or
Potatoes: 200-250 g • 300 g
Rotating during the week (1 choice per meal)
Beef: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Seasoned cheeses: 50 g • 70 g
Dried vegetables: 60 g • 80 g
Frozen, fresh, canned legumes: 140 g • 200 g
Lean meats or without visible fat: 60 g • 70 g
eggs: 2 • 2 (once a week)
Sea bass baked in foil with mixed vegetables and rice - The recipe
Ingredients for 4 people: 800 g of sea bass fillets, 150 g of carrots, 1 whole fennel, 500 g of Brussels sprouts, 40 g of extra virgin olive oil, 320 g of basmati rice, salt to taste, aromatic herbs such as rosemary, sage, bay leaf, 4-6 slices of organic lemon.
Prepare a sheet of aluminum foil and cover it with a sheet of wax paper. In the middle put the washed and cut vegetables (except the sprouts that you will leave whole). Place the sea bass fillets and lemon slices on top. Season with aromatic herbs, oil and a pinch of salt. Pack and bake in the oven for at least 40 minutes at 180 ° C. Serve with boiled rice.
