The perfect summer diet: a fresh, light and balanced menu, recommended by our expert nutritionist

Monday

Monday is the first day of the week and also the first day of our August balanced diet. The day begins with a breakfast that includes partially skimmed cow's milk, dry biscuits and almonds. This combination of foods provides a good dose of energy to face the day, combined with a good amount of protein and fiber. For the morning snack, it would be ideal to consume prunes. Prunes are rich in fiber and help promote intestinal transit and maintain the feeling of satiety. Additionally, they are a good source of vitamin C, vitamin K, and potassium. For lunch, the nutritionist recommends opting for a beef tenderloin with rosemary. Beef is a good source of protein and iron, and is also rich in vitamin B12. Steamed potatoes are a suitable choice to accompany beef tenderloin. Rich in complex carbohydrates, they provide long-term energy. In addition to being good for heart health, tomatoes are an excellent source of lycopene, an antioxidant that can help prevent some types of cancer. Finally, melon is a fresh and light choice to end the meal. In the afternoon, a good snack could be prickly pears. These fruits are rich in vitamin C, B vitamins and antioxidants. Plus, they're a good source of fiber and help regulate blood sugar levels. For dinner, the nutritionist offers grilled aubergine rolls with ricotta, accompanied by wholemeal bread. Eggplants are rich in fiber and antioxidants, and are a great alternative to red meat. Ricotta, on the other hand, is a good source of protein and calcium. Wholemeal bread provides complex carbohydrates and fiber, which help keep you feeling full longer. This is the recommended menu for Monday of the nutritionist's balanced August diet. It is a meal plan that offers a variety of foods, both sweet and savory, to suit personal tastes. In addition, it ensures an adequate supply of essential nutrients for maintaining good health and a healthy lifestyle.

Tuesday

Tuesday Today's day begins with a healthy and tasty breakfast: low-fat yogurt, muesli and blueberries. Low-fat yogurt is a good source of protein and calcium, essential for a balanced breakfast. Granola, rich in fiber, adds a touch of crunch and satiety, while blueberries add sweetness and vitamins to our first meal of the day. During the morning, we take a break for a light and refreshing snack: a juicy peach rich in antioxidants. This summer fruit not only helps us break hunger, but also provides us with vitamins and minerals that are important for our well-being. For lunch, we opt for a wholemeal pasta with peas, tomatoes and courgettes. Wholemeal pasta is a nutritious choice that provides us with complex carbohydrates, fiber and B vitamins. Peas, tomatoes and zucchini add color and flavor to the dish, as well as providing us with important vitamins and minerals. For the afternoon snack, let's enjoy a piece of fresh and hydrating melon. Melon is rich in water and vitamins, and is an excellent source of hydration for these hot summer days. For dinner, let's prepare an exquisite slice of swordfish accompanied by rocket and cold boiled potatoes. Swordfish is an excellent source of lean protein and omega-3 fatty acids, which promote heart health. The rocket adds a touch of freshness and vitamins to the dish, while the cold boiled potatoes are a healthy and balanced choice to complete the meal. In conclusion, this is the balanced menu proposed by the nutritionist for Tuesday of the August diet. Following a balanced and varied diet is essential for maintaining a healthy lifestyle and ensuring a complete nutritional intake.

Wednesday

Wednesday is the perfect day to start the day with a tasty and nutritious breakfast. The nutritionist has thought of a perfect mix of foods to give you the right energy to face the day. Today's breakfast includes partially skimmed cow's milk, wholemeal rusks with jam and almonds. Semi-skimmed cow's milk will provide you with a good dose of protein and calcium essential for your diet. Wholemeal rusks, on the other hand, are a source of complex carbohydrates, which will provide you with energy in the long run. Jam, if chosen carefully and in moderation, can be an excellent source of vitamins and antioxidants. Almonds are rich in beneficial substances for the body such as monounsaturated fats and B vitamins. Towards mid-morning, you could have a light snack of watermelon. Watermelon is a summer fruit, rich in water and low in calories. It's perfect for hydrating you and breaking your hunger. For lunch, the nutritionist has thought of a complete and tasty dish: baked sardines with cherry tomatoes and brown rice, accompanied by cucumbers. Sardines are a source of high quality protein, they are rich in omega-3 fatty acids and vitamin D. In addition to enriching the dish with color and flavour, cherry tomatoes are a source of lycopene, an antioxidant which has protective properties for the organism. Brown rice will provide you with complex carbohydrates and fiber, which will help keep your blood sugar stable. Cucumbers are an excellent source of water and vitamins, they help maintain hydration and contribute to the feeling of satiety. In the afternoon, you can take another little break with a fresh peach. Peaches are a sweet and juicy summer fruit, rich in fiber and vitamins such as vitamin C and vitamin A. For dinner, the menu includes chicken breast with thyme, grilled zucchini and wholemeal bread. Chicken breast is a source of lean protein, promotes the formation of muscle mass and helps you maintain a sense of satiety. Grilled courgettes are low in calories and rich in water, they are an excellent source of vitamins such as vitamin C and vitamin A. Finally, wholemeal bread, unlike white bread, is rich in fibre, which favors intestinal transit and help you feel full for longer. In conclusion, Wednesday was organized by the nutritionist in a balanced and complete way. Each meal and snack has been chosen to provide you with a good variety of nutrients essential for your well-being. Following this menu will allow you to follow a balanced diet even during the month of August, without sacrificing taste and variety.

Thursday

Thursday in the August balanced diet includes a breakfast rich in nutrients that will provide us with the energy needed to face the day. The first component of breakfast is low-fat yogurt, a source of calcium that is essential for our body. The protein content of yogurt helps us feel full and gives us a lasting feeling of satiety. Alongside the yogurt, we're going to add muesli, a mixture of cereal flakes, dried fruit and seeds. Granola is a source of fiber, which helps keep our bowels regular and promotes digestive system health. Furthermore, it is rich in vitamins, minerals and antioxidants, which contribute to the general well-being of our body. To complete the breakfast, we will add a fresh peach. Peach is a source of vitamin C and potassium, two essential nutrients for our immune system. Plus, it's a good source of fiber, which helps us feel full longer and keep blood sugar levels stable. After breakfast, we will have a light mid-morning snack, which consists of a piece of melon. Melon is mostly made up of water, which means it helps us hydrate the body. Additionally, it is a source of vitamin A and vitamin C, two antioxidants that help protect cells from oxidative stress. For lunch, the nutritionist suggests a cold borlotti bean cream. Pinto beans are a source of plant protein, which helps us build and repair muscles. Plus, they're high in fiber, which contributes to gut health. Alongside the cream of beans, we're going to add julienne carrots, rich in vitamin A and antioxidants, and wholemeal bread, a source of complex carbohydrates that provide us with long-term energy. In the afternoon, we will have another snack, which consists of some prunes. Prunes are a source of fiber, which helps aid digestion and keep bowels regular. They are also rich in vitamin C and antioxidants, which protect our bodies from free radical damage. Finally, for dinner, we're going to include raw ham, a source of lean protein with a low content of saturated fat. Alongside the raw ham, we will add green beans, rich in fiber and B vitamins, and rye bread, which provides us with complex carbohydrates that give us energy and help keep blood sugar levels stable. Thursday's diet features a variety of healthy and nutritious foods that help us achieve nutritional balance. Following this diet allows us to provide our body with all the nutrients it needs to function properly, maintain health and promote general well-being.

Friday

Friday Breakfast is the most important meal of the day, and to start the day with energy and vitality, the nutritionist recommends enjoying a hearty, balanced breakfast. For Friday, the nutritionist's proposal is a mix of dairy products, whole grains and dried fruit. As a drink, it is recommended to drink partially skimmed cow's milk, a source of calcium and proteins essential for the proper functioning of our body. Alongside milk, you can enjoy wholemeal biscuits which provide a dose of slow-release carbohydrates, which will provide us with energy throughout the morning. Wholemeal biscuits are prepared with wholemeal flour, a source of fiber that helps keep blood sugar levels stable. To complete this balanced breakfast, you can add some almonds. Almonds are packed with vitamins, minerals, and antioxidants, offering several health benefits, including reducing the risk of heart disease and improving brain health. Mid-morning, it is advisable to have a light snack, to avoid arriving too hungry for lunch. Melon is a perfect choice for a fresh and thirst-quenching snack. This fruit is rich in water and vitamins, and also contains a good amount of fiber which aids in digestion. Moving on to lunch, the nutritionist's proposal is a complete dish that offers a combination of proteins, carbohydrates and vegetables. You can enjoy a dish of basmati rice with hake and cherry tomatoes. Hake is a lean fish, rich in omega-3, proteins and B vitamins, which improve the functionality of the cardiovascular system. To accompany the rice, you can grill aubergines and peppers. These vegetables are rich in antioxidants, which protect our body from free radical damage and promote healthy functioning of the body. To end the lunch in a sweet and refreshing way, you can enjoy watermelon. This fruit is rich in water, vitamins, mineral salts and antioxidants, which help hydrate our body and aid digestion. In the afternoon, you can have a snack with a peach. This fruit is rich in vitamins A and C, mineral salts and fibers that promote intestinal regularity. For dinner, the nutritionist recommends making a baked zucchini omelet. This recipe offers a healthy alternative to the classic pan-fried omelette, reducing the use of oil. Zucchini are a source of vitamins, minerals and fibre, and are also suitable for those on a low-calorie diet. Alongside the omelette, you can enjoy lettuce, a vegetable rich in water, fiber and antioxidants. Lettuce helps to hydrate our body and promote good digestion. To accompany dinner, it is recommended to eat wholemeal bread. Wholemeal bread provides a good amount of fiber, vitamins and mineral salts that contribute to the well-being of the body. With this balanced Friday menu, it is possible to follow a balanced and healthy diet, which guarantees a complete nutritional intake to face the day in the best possible way. Taking care of your diet is a gesture of love towards your body, to better enjoy every moment of your life.

Saturday

Saturday is a day when we can dedicate ourselves to a tasty and healthy breakfast. To start the day off right, the nutritionist has thought of a perfect mix of ingredients that will provide us with the energy we need to tackle the weekend's activities. The ideal breakfast for Saturday includes yogurt, muesli and prunes. Yogurt is a very important source of protein and calcium for our health. Together with muesli, which is a mixture of cereals and dried fruit, we will get a good amount of fiber which will provide us with a lasting sense of satiety. Prunes will also help us promote intestinal regularity thanks to their high amount of fiber. After a few hours, we can treat ourselves to a light melon-based snack. Melon is an extremely hydrating fruit that will help us counteract the August heat. In addition, it is rich in vitamins and minerals that will give us a boost of energy to face the rest of the day. For lunch, the nutritionist offers us a nutritious and tasty dish: bulgur with lentils, celery and spring onion. Bulgur is a whole grain rich in fiber and protein, while lentils are a good source of iron and B vitamins. The celery and spring onion will add freshness and flavor to the dish, as well as providing additional nutrients such as vitamin K and antioxidants. In the afternoon, we can enjoy another tasty break with a peach. This summer fruit is rich in vitamin C and antioxidants that will help us fight the oxidative stress caused by free radicals. For dinner, the nutritionist has thought of a complete and light salad that will provide us with all the nutrients necessary for our health. The rabbit, cucumber, tomato, lettuce and onion salad will be a fresh and colorful dish, rich in fiber and vitamins. Wholemeal bread, on the other hand, will be an excellent source of complex carbohydrates that will help us keep blood sugar levels stable during the night. The Saturday diet proposed by the nutritionist will allow us to enjoy healthy and delicious foods, guaranteeing us a balanced intake of nutrients throughout the day. By following this menu, we will be able to maintain a balanced diet even during the summer holidays, without giving up the pleasure of food.

Sunday

Sunday is the perfect day to indulge in a hearty and tasty breakfast. To start the day in the best possible way, the nutritionist advises us to opt for a yogurt accompanied by muesli and a peach. This combination is ideal for providing our body with the right amount of energy and nutrients. In fact, yogurt is rich in proteins and lactic ferments which favor the correct functioning of the digestive system, while muesli, thanks to the presence of whole grains and dried fruit, provides fibers and antioxidants which contribute to general well-being. Mid-morning, in order not to arrive hungry at lunchtime, we can opt for a melon-based snack. This fruit, rich in water and vitamins, is an excellent source of hydration and provides a natural sweetness that knows how to satiate without weighing you down. For lunch, the nutritionist suggests preparing a tasty wholemeal pasta with fresh tuna and olives, to be served with lettuce leaves. Wholemeal pasta, compared to refined pasta, is richer in fiber and offers a greater feeling of satiety. Fresh tuna, on the other hand, provides high quality proteins and omega-3 fatty acids, essential for our cardiovascular well-being. Olives also enrich the dish with their characteristic flavor and offer antioxidants and monounsaturated fatty acids. In the afternoon, prunes are a great option for a light and healthy snack. This fruit, rich in fiber and vitamins, promotes intestinal regularity and counteracts the formation of free radicals in our body. For dinner, we can delight ourselves with round courgettes stuffed with fresh cheese and mint, accompanied by tomatoes and wholemeal bread. In addition to being light and dietary, courgettes are a rich source of vitamins, minerals and fibre. The fresh cheese, combined with the freshness of the mint, gives the dish a unique and light taste. Tomatoes, on the other hand, are a valuable source of lycopene, a natural antioxidant that protects cells from free radical damage. Wholemeal bread completes the meal with its richness in fibre, which contributes to the correct functioning of the intestine. Following a balanced diet like the one proposed by the nutritionist is essential to guarantee our body all the nutrients it needs. Let's always remember to feed ourselves with awareness, favoring natural and fresh foods, trying to vary our diet to obtain all the nutrients necessary for our well-being.