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 after Christmas is to avoid extremes: neither overly restrictive diets nor continued overindulgence.
Therefore, we wanted to create a menu for you that is rich in carbohydrates, proteins, and healthy fats.
Keep in mind that they are high in fiber, so we've designed a different pre-workout meal for you where the main component is carbohydrates, around 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 : Wholemeal toast with avocado, poached egg, and an orange. Coffee or tea without sugar.
- 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 : Smoothie with banana, spinach, almond milk and a teaspoon of chia seeds.
- Dinner : Baked salmon with sweet potato puree and a salad of arugula, tomato, and cucumber. Dessert: Kiwi.
Tuesday
- Breakfast : Cooked oatmeal with plant-based milk, banana pieces, nuts and cinnamon.
- Mid-morning : Wholemeal toast with hummus and grated carrot.
- Lunch : Quinoa with chickpeas, zucchini, roasted peppers, and a boiled egg. Dessert: Tangerine.
- Snack : Natural yogurt with flax seeds and strawberries.
- Dinner : Grilled hake with steamed broccoli and boiled potato. Dessert: Pear.
Wednesday
- Breakfast : Smoothie with oats, spinach, banana, and almond milk. A handful of almonds.
- Mid-morning : Assorted fruit (apple and kiwi).
- Lunch : Whole wheat pasta with tuna, cherry tomatoes, zucchini, and basil. Dessert: Plain yogurt.
- Snack : Wholemeal bread with avocado and a green tea.
- Dinner : Spinach omelet with lettuce, tomato, and carrot salad. Dessert: Papaya.
Thursday
- Breakfast : Wholemeal toast with fresh 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 : Smoothie with red fruits and chia seeds.
- Dinner : Stir-fried tofu with vegetables (peppers, zucchini, onion) and low-sodium soy sauce. Dessert: Pear.
Friday
- Breakfast : Wholemeal bread with avocado, tomato, and scrambled egg. Coffee or tea without sugar.
- Mid-morning : Banana with a handful of almonds.
- Lunch : Lentils with brown rice, spinach, and carrots. Dessert: Plain yogurt.
- Snack : Wholemeal toast with hummus and grated carrot.
- 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 : Cooked oats with plant-based 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: Plain yogurt.
- Snack : Assorted fruit with chia seeds.
- Dinner : Zucchini omelet with lettuce and carrot salad. Dessert: Papaya.
EXAMPLE OF A PRE-WORKOUT MEAL RICH IN CARBOHYDRATES
Oatmeal porridge with banana (50g of oats cooked in plant-based milk), a tablespoon of honey, a handful of raisins and a kiwi.
- Macros : 70g carbohydrates, 10g protein, 5g fats.
1-2 hours before training
SHOPPING LIST
Complex Carbohydrates
- Oatmeal
- Wholemeal bread
- Whole wheat pasta
- Brown rice
- Quinoa
- Lentils
- Chickpeas
- Sweet potato
- Potatoes
Proteins
- Eggs
- Chicken breast
- Salmon
- Hake
- Canned tuna
- Tofu
- Natural Greek yogurt
- Plant-based 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
