A week of amazing healthy menus!

Freely inspired from an article I found on http://www.topsante.com, here are healthy menus for a week. Usually in that kind of article, they suggest menus with weird ingredients that you have never heard of before, or very difficult to find or very expensive. What I liked here is that every menu is adapted to everyday life, easy and quick to cook, tasty and with “normal” ingredients (even though I adapted a few things). I tried everything and loved it!

I could prepare all the menus with a single pan and a single pot (even if it sometimes requires a bit of organisation! but I had no choice, it is all I have in my student kitchen) and it always took me less than half an hour to prepare.
The lunches can also be eaten cold so it is very convenient to bring to uni or work (and they can be prepared the day before: usually I cook only once a day in the evening). I am now in exam revision period so I need meals that are quick to cook, healthy and filling and these meet all the requirements!
(Note: I might have added a few squares of chocolate at the end of these healthy menus, too tempting after Easter 😉 And I also drink a lot of tea and infusions, and when I get hungry in the afternoon, I eat an apple)

As far as price is concerned, I kept all my grocery tickets to compute the total cost of the experiment and for the whole week, it cost me around £9 per day, including breakfast. It might seem expensive, but London is expensive and there is always a trade-off between eating well and eating cheap! But for good quality meals, it could be worst! Also I am cooking for 1 person only, but if you cook for 2 or more people, you do economies of scale!

Breakfast

breakfast1

– a cup of tea or coffee (better unsweetened!)
– a yoghurt (with bifidus)
– oats or wholegrain bread
– almonds
– fresh fruit
– you can add dried prunes

 

 

Day 1

Lunch

– avocado and tomato salad
– poached egg
– smoked salmon
– wholegrain bread

(+ a lot of Easter chocolate 😀 )

Diner

– leeks and ham risotto (recipe here)
– salad with balsamic dressing

Day 2

Lunch

– chicken fillet (150g)
– broccoli (200g, boiled or steamed)
– Semola (60g)
– an apple

Diner

– Vegetarian Chili (recipe here)
– salad with balsamic dressing
– a yoghurt with agave syrup (or honey)

Day 3

Lunch

– grated carrots with olive oil and lemon juice dressing
– salmon fillet with lemon
– stired leeks with fresh cream (just a tbsp!)
– boiled potatoe

Diner

– broccoli with vinaigrette
– pasta (I use whole wheat penne) with tomato sauce*
– yoghurt and fresh fruit
* for homemade tomato sauce: plunge the tomatoes 30 seconds in boiling water, peel them, chop them. Put in an oiled pan. Add salt, pepper, herbs. You can add tomatoe puree, onions, etc.

Day 4

Lunch

– salad with vinaigrette
– green asparagus (200g)
– boiled potaoes (100g)
– parma ham (110g)
– ananas

Diner

– asparagus with vinaigrette
(initially it was supposed to be artichoke but I couldn’t find some, my grocery options being very limited, as well as my time)
– avocado (1)  and prawns (200g) salad, with olive oil, lemon juice and parsley
– wholegrain bread with goat cheese

Day 5

Lunch

– leeks with vinaigrette
– chicken fillet (150g)
– pasta (complete, 100g)
– fruit

Diner

tofu and sun dried tomatoes quinoa
– salad wuth baslsamic dressing
– fresh fruits

Day 6

Lunch

– cod fillet (150g)
– potatoes and cauliflower mash (200g)
– goat cheese

Diner

– spinach leaves salad
– “niçoise salad”: rice (80g), green beans (60g), cherry tomatoes, tuna, olive oil, lemon juice
– a yoghurt

Day 7

Lunch

– tomato and cucumber with feta cheese
– veal with tomatoes and carrots red lentils*
– fruits

* cook 60g of red lentils for 15min in boiling water. In a pan, fry a copped shallot, chopped carrots (very small dices) and a peeled and chopped tomato. Add the lentils, mix and serve. You can add tomatoe puree. I also added cumin, salt and pepper

Congratulation for reading this long article until the end
If you tried the menus, I hope you enjoyed them as much as I did!

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