Post-Christmas menu

During the holiday season, we tend to consume foods high in calories, saturated fats, sugars, and sodium. This excess can lead to feelings of heaviness, bloating, and energy imbalance. The key post-Christmas season is to avoid extremes: neither overly restrictive diets nor continued overindulging.

That's why we wanted to create a menu rich in carbohydrates, proteins, and healthy fats.

Keep in mind that they're rich in fiber, so we've designed a unique pre-workout meal for you, where the main component is carbohydrates (about 80%). Check out the end of the guide to put it into practice.

And finally, at the end you will find a shopping list and recipes.

Monday

• Breakfast : Whole-wheat toast with avocado, a poached egg, and an orange. Unsweetened coffee or tea.
• Mid-morning : Natural Greek yogurt with oat flakes and blueberries.
• Lunch : Stewed lentils with brown rice, carrots, and spinach. Grilled chicken breast. Dessert: an apple.
• Snack : Banana smoothie, spinach, almond milk and a teaspoon of chia seeds.
• Dinner : Baked salmon with sweet potato puree and arugula, tomato, and cucumber salad. Dessert: Kiwi.

Tuesday

• Breakfast : Oatmeal cooked with vegetable milk, banana pieces, walnuts and cinnamon.
• Mid-morning : Whole wheat toast with hummus and grated carrots.
• Lunch : Quinoa with chickpeas, zucchini, roasted peppers, and a boiled egg. Dessert: Mandarin orange.
• Snack : Natural yogurt with flax seeds and strawberries.
• Dinner : Grilled hake with steamed broccoli and boiled potatoes. Dessert: Pear.

Wednesday

• Breakfast : Oatmeal, spinach, banana, and almond milk smoothie. A handful of almonds.
• Mid-morning : Assorted fruit (apple and kiwi).
• Lunch : Whole-wheat pasta with tuna, cherry tomatoes, zucchini, and basil. Dessert: Natural yogurt.
• Snack : Whole wheat bread with avocado and green tea.
• Dinner : Spinach omelet with lettuce, tomato, and carrot salad. Dessert: Papaya.

Thursday

• Breakfast : Whole-wheat toast with cottage cheese and sugar-free jam. A handful of walnuts.
• Mid-morning : Yogurt with oats and blueberries.
• Lunch : Brown rice with chicken curry, broccoli, and carrots. Dessert: Seasonal fruit.
• Snack : Red fruit and chia seed smoothie.
• Dinner : Stir-fried tofu with vegetables (peppers, zucchini, onion) and low-sodium soy sauce. Dessert: Pear.

Friday

• Breakfast : Whole-wheat bread with avocado, tomato, and scrambled eggs. Unsweetened coffee or tea.
• Mid-morning : Banana with a handful of almonds.
• Lunch : Lentils with brown rice, spinach, and carrots. Dessert: Natural yogurt.
• Snack : Whole wheat toast with hummus and grated carrots.
• Dinner : Baked salmon with sweet potato and asparagus. Dessert: Kiwi.

Saturday

• Breakfast : Oatmeal pancakes with banana and cinnamon. Coffee or tea.
• Mid-morning : Natural yogurt with homemade granola.
• Lunch : Quinoa, chickpea, zucchini, and avocado salad. Dessert: Apple.
• Snack : Banana, spinach and plant-based milk smoothie.
• Dinner : White fish with mashed potatoes and green salad. Dessert: Seasonal fruit.

Sunday

• Breakfast : Oatmeal cooked with vegetable milk, apple pieces, cinnamon and walnuts.
• Mid-morning : Toast with avocado and tomato.
• Lunch : Whole-wheat pasta with stir-fried vegetables and chicken breast. Dessert: Natural yogurt.
• Snack : Assorted fruit with chia seeds.
• Dinner : Zucchini omelet with lettuce and carrot salad. Dessert: Papaya.

SHOPPING LIST

Complex Carbohydrates

• Oatmeal
• Whole wheat bread
• Whole wheat pasta
• Brown rice
• Quinoa
• Lentils
• Chickpeas
• Sweet potato
• Potatoes

Proteins

• Eggs
• Chicken breast
• Salmon
• Hake
• Canned tuna
• Tofu
• Natural Greek yogurt
• Vegetable milk (almond, oat)

Fruit

• Bananas
• Apples
• Oranges
• Mandarins
• Kiwi
• Strawberries
• Papaya
• Blueberries

Vegetables

• Spinach
• Broccoli
• Carrots
• Zucchini
• Peppers
• Tomato
• Cucumber
• Lettuce
• Onion
• Asparagus

Healthy Fats

• Avocados
• Walnuts
• Almonds
• Chia seeds
• Flax seeds

Spices and Others

• Cinnamon
• Honey
• Basil
• Low sodium soy sauce