The best food choices for a healthy and balanced July: follow the nutritionist's weekly menu

Warning: the following indications are for informational purposes only and are not intended to replace the opinion of specific professional figures whose intervention is necessary for the prescription and composition of personalized therapies, or those studied on the particular physiological and/or pathological conditions of the individual and on the its specific energy requirement. When it comes to diet and nutrition, it is essential to consider that everyone has specific needs and physiological conditions that require a personalized assessment by a professional. The general indications presented in this article are intended to provide an idea of a balanced and healthy weekly menu but cannot be applied to everyone in the same way. The composition of a balanced diet requires attention to various factors, including age, sex, height, weight, any pathological conditions and physical activity. These elements can vary significantly from person to person and therefore it is necessary to consider them when formulating a personalized diet. A nutritionist, thanks to his specific training and knowledge of nutritional needs, is able to carefully analyze these variables and provide an adequate diet for individual needs. Only through a personalized assessment, it is possible to guarantee a balanced diet that satisfies the needs of each individual. Furthermore, it is important to bear in mind that some individuals may suffer from particular pathologies that require the intervention of specialized professionals, such as dieticians or dieticians. In these cases, it is essential to consult an expert to guarantee a correct food prescription, which takes into account the specific physiological and pathological conditions of the subject. A weekly menu can provide a general idea of the quantities and types of foods to consume to stay healthy and balanced, but it must be adapted to individual needs. Some foods may be tolerated in different quantities by one individual to another, based on their specific needs and physiological conditions. In conclusion, it is essential to underline that the general indications presented in this article do not replace the opinion of specific professional figures. The intervention of a nutritionist, dietician or dietician is indispensable for the prescription and composition of personalized therapies, suited to the particular physiological and/or pathological conditions of each individual.

Monday

Monday is the first day of the week and what could be better than starting the day with a healthy and balanced breakfast? The nutritionist's proposal for this day is low-fat yogurt accompanied by muesli and melon. Low-fat yogurt is a source of proteins, vitamins and minerals essential for our body. Muesli, a mix of whole grains, nuts and seeds, provides the body with long-term energy, thanks to its complex carbohydrate content. Melon, rich in vitamin C and water, helps to hydrate the body and restore fluids lost during the night. After a few hours, to break the hunger and keep the energy level constant, a light raspberry-based snack is recommended. These fruits are a mine of antioxidants, vitamins and fiber, which promote the health of the immune system and the digestive system. Plus, they're low in sugar and calories, making them a perfect choice for those looking to maintain or lose weight. For lunch, the nutritionist suggests opting for a chickpea-based dish with cucumber, raw carrots and lemon, accompanied by a slice of wholemeal bread. Chickpeas, in addition to being a source of protein and fiber, are rich in iron, which contributes to the formation of red blood cells in the body. Raw cucumbers and carrots, on the other hand, provide vitamins A, C and K, as well as being rich in antioxidants that promote healthy skin and the immune system. Lemon, rich in vitamin C, gives a touch of freshness and flavor to the dish. Wholemeal bread, compared to white bread, helps to provide fiber and essential nutrients, maintaining a sense of satiety for longer. In the afternoon, to fight hunger and provide the body with an extra dose of vitamins, it is recommended to eat a peach. Peaches are rich in vitamins A, C and fibre, which favor the proper functioning of the intestine and satisfy the palate with their sweet and juicy flavour. For dinner, the menu features wholemeal pasta with fresh ricotta and red beets. Wholemeal pasta, compared to refined pasta, is richer in fiber and nutrients, providing a longer-lasting sense of satiety. Fresh ricotta, a low-fat dairy product, provides protein and calcium, which are essential for healthy bones and muscles. Red beets, in addition to adding color and flavor to the dish, are rich in antioxidants, vitamins and minerals, which promote heart and nervous system health. Following a balanced diet such as the one proposed by the nutritionist promotes the general well-being of our body, provides a variety of essential nutrients and helps us maintain a healthy physical shape. Taking care of one's nutrition is an act of self-love, which allows us to better face the day and enjoy the pleasures of the table.

Tuesday

Tuesday Tuesday starts with a balanced and nutritious breakfast to give us the energy we need to face the day. The nutritionist suggests starting with a glass of semi-skimmed cow's milk, accompanied by some wholemeal biscuits and a small portion of nuts. This combination provides a good amount of protein, carbohydrates and healthy fats, which will help us feel full and satisfied until lunchtime. Towards mid-morning, it is recommended to have a light and healthy snack to avoid a mistake during the day. Apricots are a perfect choice for a quick snack. This fruit is high in fiber, vitamins and minerals, as well as being delicious and refreshing. For lunch on Tuesday, the nutritionist offers a complete and tasty dish. Brown rice is paired with fresh mackerel fillets and a courgette salad. Brown rice is a source of complex carbohydrates, which provide long-term energy, while fish is an excellent source of protein and omega-3 fatty acids. Zucchini, on the other hand, adds fiber and vitamins to the meal. As a dessert, you can enjoy some plums, which are rich in antioxidants and minerals. In the afternoon, to satisfy the craving for sweets, you can opt for a light snack based on blueberries. These small fruits are known for their high concentration of antioxidants and vitamins, and can be eaten alone or added to a yogurt or a cup of milk. For dinner on Tuesday, the nutritionist's proposal is to prepare turkey skewers with mixed grilled vegetables and cold boiled potatoes. This dish offers a perfect combination of lean protein, complex carbohydrates and nutritious vegetables. Turkey is an excellent source of high quality protein, while grilled vegetables provide vitamins, minerals and fiber. Cold boiled potatoes are a healthy alternative to french fries, providing healthy carbohydrates for the body. With the menu proposed by the nutritionist for Tuesday, it is possible to follow a balanced diet and eat in a healthy and tasty way. It is important to remember the importance of combining complete meals, rich in nutrients and suited to our needs, to offer the body everything it needs to function at its best.

Wednesday

Wednesday is a day when we can start the day with a balanced and nutritious breakfast. The nutritionist suggests starting the day with a glass of partially skimmed cow's milk, which offers a good amount of protein and calcium essential for our body. We accompany the milk with wholemeal rusks, which are a good source of fiber, vitamins and mineral salts. To give a sweet touch, we can spread a delicate jam on the rusks. For a crunchy and healthy addition, we can also add some almonds, which are full of healthy fats and antioxidants. During the morning, we may feel the need for a light and refreshing snack. For this reason, the nutritionist recommends consuming a little melon. Melon is a summer fruit that helps us hydrate the body thanks to its high water content and also provides us with essential vitamins and minerals. For lunch, we can opt for a dish of couscous with legumes. Couscous is a good source of complex carbohydrates, which provide us with long-term energy. Furthermore, legumes are a rich source of vegetable protein, fiber and B vitamins. We can accompany couscous with aubergines, which are rich in antioxidants and fiber. We also add some figs, which are sweet and tasty, but at the same time provide us with vitamins and minerals that are important for our health. During the afternoon, we can treat ourselves to a light but tasty snack. The nutritionist suggests eating a peach. Peaches are rich in vitamins A and C, potassium and fiber. This sweet and juicy fruit is perfect for quenching hunger and providing an important vitamin supply. For dinner, we can opt for a light and quick meal to prepare. The nutritionist suggests cooking a hard-boiled egg, which is a good source of high-quality protein and also contains a number of important nutrients such as vitamins A, D, B12 and iron. We accompany the hard-boiled egg with tomatoes, which are rich in lycopene, a powerful antioxidant. As a side dish, we can serve rye bread, which offers an excellent supply of fiber and nutrients. By following the menu proposed by the nutritionist for Wednesday, we can guarantee our body an adequate supply of nutrients, fibres, vitamins and minerals essential for general well-being. It is important to always remember to combine proper nutrition with a healthy lifestyle, which also includes regular physical exercise and the consumption of an adequate amount of water.

Thursday

Thursday is an important day in the July balanced diet. Let's start the day with a healthy and tasty breakfast: low-fat yogurt, muesli and apricots. Low-fat yogurt is a rich source of protein and calcium, perfect for providing our body with energy. Muesli, on the other hand, is a mix of cereals, seeds and dried fruit that helps us have a breakfast rich in fiber and vitamins. Apricots, on the other hand, are an excellent source of vitamin C and antioxidants. Mid-morning, let's treat ourselves to a light and refreshing snack: watermelon. Watermelon is mostly water, but it is rich in vitamins A and C, and can also help hydrate the body. It's a perfect choice to beat the summer heat and provide some sweetness without weighing you down. For lunch, we opt for wholemeal pasta with clams, accompanied by a mixed salad. Wholemeal pasta is richer in fiber than white pasta, and helps us feel full longer. Furthermore, clams are an excellent source of protein and minerals such as iron and zinc. The mixed salad adds freshness and lightness to the meal, with a variety of vegetables that will provide us with vitamins and antioxidants. In the afternoon, let's have a sweet snack with a juicy peach. Peach is a summer fruit rich in vitamins A and C, as well as being a source of fiber. It's a healthy and tasty option to break hunger and provide energy in the afternoon. For dinner, let's enjoy a light but tasty dish: raw ham on a bed of rocket with lemon, accompanied by wholemeal bread. Raw ham is rich in protein and iron, while rocket is a vegetable rich in antioxidants and vitamins. The lemon gives the dish a fresh and sour note, making it even tastier and lighter. Whole grain bread, on the other hand, adds extra fiber and nutrients to your dinner. In conclusion, Thursday in the balanced July diet offers us an energetic breakfast, a refreshing snack, a rich but light lunch, a sweet snack and a tasty dinner. This weekly menu prepared by the nutritionist helps us to follow a balanced and healthy diet, providing our body with all the nutrients it needs to face the summer heat.

Friday

Friday is an important day in the week because it brings us closer to the weekend, a time when we often indulge in some culinary extravagance. However, it is essential to maintain a balanced diet even during these days and the menu proposed by the nutritionist helps us with this. Let's start the day with a healthy and nutritious breakfast that will give us the energy we need to face the day. The nutritionist suggests consuming partially skimmed cow's milk, wholemeal biscuits and almonds. This combination offers a good dose of protein, carbohydrates and healthy fats, which are essential for the proper functioning of our body. Semi-skimmed milk provides high quality protein, while wholemeal biscuits are rich in fiber which helps to keep you full for a long time. Almonds are an excellent source of monounsaturated fats, which promote heart health and improve the absorption of fat-soluble vitamins. As a morning snack, the nutritionist suggests consuming watermelon. This delicious summer fruit is an excellent source of hydration and also provides important nutrients such as vitamins A and C, potassium and lycopene, a powerful antioxidant. For lunch, the proposal is a dish based on basmati rice with peas, cherry tomatoes, spring onion and basil. Basmati rice is a great choice due to its low glycemic index and its fiber content. Peas are rich in vegetable proteins, while cherry tomatoes provide vitamins and antioxidants. The spring onion and basil add flavor and aroma to the dish, without significantly increasing its calorie content. As a dessert, the nutritionist recommends consuming apricots, a sweet and juicy fruit which also provides fibre, vitamins and minerals. In the afternoon, as a snack, we can treat ourselves to some plums. This fruit is rich in fiber and vitamins such as A and C, which contribute to the well-being of our body. For dinner, the proposal is a tasty steak with rosemary, accompanied by tomatoes and rye bread. Beef steak is a good source of protein and iron, which are important for our body. The rosemary adds a touch of flavor to the dish, without significantly adding calories. Tomatoes, in turn, are rich in lycopene, vitamin C and antioxidants. Rye bread is a healthy choice over refined breads, as it contains more fiber and nutrients. In conclusion, the menu proposed by the nutritionist for Friday offers a balanced combination of nutrients that will help us maintain a healthy lifestyle and a balanced diet. Each meal is designed to provide a varied and tasty diet that satisfies our nutritional needs and allows us to feed ourselves in the best possible way, so we just have to follow these guidelines and start enjoying each meal in a healthy and balanced way.

Saturday

Saturday The day begins with a delicious breakfast that will satiate our appetite and give us the energy we need to face the morning. We sip a tasty yogurt accompanied by a generous portion of muesli and fresh raspberries. The combination of creamy and tangy yoghurt, crunchy muesli and juicy raspberries creates a truly irresistible mix of flavours. Yogurt provides a good dose of protein and calcium, while granola provides complex carbohydrates and fiber that help keep blood sugar levels stable. Raspberries, rich in antioxidants and vitamin C, give that extra note of sweetness and freshness. It's a balanced and satiating breakfast that gets us on track for the day. Towards mid-morning, it is advisable to have a light snack to keep hunger under control and keep the metabolism active. In this case, we have a really tasty summer fruit at our disposal: the melon. Melon is rich in water and vitamins, and is perfect for hydrating our body during hot summer days. Its natural sugars provide an immediate energy boost, but without weighing us down. For lunch, a tasty and healthy dish awaits us: spelled with swordfish, cherry tomatoes and aubergines. Spelled, an ancient cereal rich in fiber and protein, is the basis of this dish which will give us important nutrients for our well-being. We accompany the spelled with slices of grilled swordfish, a fish with a delicate taste and rich in omega-3 fatty acids, beneficial for the heart and nervous system. We add cherry tomatoes and grilled aubergines to enrich the dish with vitamins and antioxidants. The result is a complete, tasty and balanced lunch that will provide us with all the nutrients we need for the afternoon. In the afternoon, let's dedicate ourselves to a healthy and sweet snack. Apricots, with a sweet and slightly sour taste, are the ideal fruit to counteract hunger and satisfy our desire for sweetness. Apricots are rich in vitamin A, vitamin C and fiber, which promote intestinal transit and help keep blood sugar levels stable. They are also an excellent source of potassium, which helps regulate blood pressure. Saturday dinner is a perfect time to indulge in some culinary relaxation. We can opt for a delicious pizza or piadina with mozzarella and grilled zucchini. Mozzarella, a fresh stretched curd cheese, is a good source of protein and calcium. The grilled courgettes add a touch of lightness to the dish, enriching it with fibre, vitamins and minerals. We can choose between the traditional Neapolitan pizza or a lighter version, such as whole wheat pizza or flatbread with whole grain flour. A tasty and satisfying dinner to round off the week.

Sunday

Sunday is a perfect day to start with a tasty and nutritious breakfast. The nutritionist suggests starting the day with semi-skimmed cow's milk, which provides a good dose of calcium and protein. Accompanied by wholemeal biscuits with jam, it will add the right amount of complex carbohydrates to give you energy for the whole morning. To enrich this breakfast even more, it is recommended to add some nuts, which are a great source of healthy fats and vitamins. A few hours after breakfast, it is possible to have a light snack with some plums. These sweet and juicy fruits are rich in fiber, vitamins and antioxidants. For lunch, the nutritionist's proposal is to prepare strips of chicken with lemon and sage. Chicken is a source of lean protein, while lemon and sage add a fresh twist to the dish. As a side dish, you can prepare baked potatoes, which can be made by cutting the potatoes into thin slices and seasoning them with a drizzle of extra virgin olive oil and spices to taste. To make the meal even more complete, you can add boiled zucchini, which will offer a mix of vitamins, minerals and fiber. At the end of the meal, it is advisable to taste some apricots, which are rich in vitamins A and C. In the afternoon, for a refreshing snack, the nutritionist suggests consuming watermelon. This fruit is mostly made up of water, but it is also rich in vitamins and mineral salts, making it perfect for hydrating and satiating hunger between meals. For dinner, you can opt for a salad of lettuce, rocket and cherry tomatoes, which offers a large amount of vitamins and fiber. As a condiment, you can use extra virgin olive oil and balsamic vinegar. As a second course, you can choose natural mackerel, which is a fish rich in omega-3s and high quality proteins. To complete this light and balanced dinner, you can accompany it with wholemeal bread, which provides complex carbohydrates and fibers. The balanced July diet proposed by the nutritionist for Sunday focuses on the variety of foods, ensuring an adequate supply of nutrients to ensure energy and well-being throughout the day.

After following the April, May and June diets, if you are interested in trying a balanced diet for the month of July, you can find the weekly menu on Mypersonaltrainer on Instagram. This blog is a reliable source of daily information on fitness, wellness and nutrition topics. If you are looking for advice and suggestions for a healthy and balanced diet, don't miss all the precious indications of our nutritionist, Kseniya Mazzotta. Choosing a balanced diet is essential for maintaining a healthy lifestyle and achieving your health and fitness goals. The month of July offers several opportunities to experiment with fresh and seasonal ingredients, making the diet even more appetizing and tasty. By following the weekly menu proposed by Kseniya Mazzotta, you will be able to discover new recipes and combinations that will help you find the perfect balance between nutrition and flavour. The weekly menu provided by the nutritionist will offer you a wide range of options for every meal, from breakfast to dinner. You can enjoy delicious and nutritious recipes based on fresh fruit, vegetables, lean proteins and whole grains. The main objective of the July balanced diet is to provide you with all the nutritional elements necessary to keep your body healthy and fit, without deprivation or sacrifices. Breakfast, considered by many to be the most important meal of the day, will be a real triumph of taste and nutrition. You can choose from various options, such as a smoothie full of fruit and vegetables, accompanied by a portion of fresh fruit and Greek yoghurt. This combination will give you energy to face the day and give you a lasting feeling of satiety. For lunch, you'll enjoy a variety of dishes that include lean proteins, vegetables, and complex carbohydrates. For example, you might opt for a chicken salad with mixed greens, accompanied by a serving of brown rice or quinoa. This combination will provide you with all the essential nutrients you need, keeping your body energized and satiated. For dinner, the nutritionist suggests light but tasty recipes that will allow you to end the day in a healthy and satisfying way. You can try for example a steamed fish fillet with grilled vegetables or a vegetable soup with lentils. These dishes are packed with nutrients and will help you relax and digest before bed. Finally, during the day, you can enjoy healthy and tasty snacks that will help keep your metabolism active. For example, you might opt for a mix of nuts and seeds or Greek yogurt with a handful of fresh fruit. These snacks will keep you from cravings and give you an extra boost of energy. In conclusion, if you are looking for a balanced diet for the month of July, do not hesitate to consult the weekly menu proposed by Kseniya Mazzotta on Mypersonaltrainer on Instagram. You will be able to experiment with new recipes, learn to balance your meals and provide your body with all the nutrients it needs. Following a balanced diet doesn't mean depriving yourself or giving up on taste, but rather finding the perfect way to nourish and keep your body healthy.