check full and healthy menu

Food reeducation is a process that involves changes in the way a person relates to food, in order to achieve a healthy and balanced diet. In addition to contributing to weight loss and maintaining the ideal weight, it brings many health benefits. Among them, we can mention the improvement of digestion, prevention of chronic diseases, increased disposition and energy, strengthening of the immune system and improvement of sleep quality.

Therefore, nutritionist Natália Colombo has prepared a healthy menu for you to include in your routine. Remembering that, for food reeducation to be effective, the ideal is to seek the follow-up of a professional. Thus, he will be able to assess your case, lifestyle and put together plans that best adapt to your routine.

Breakfast

Option 1

• 1 slice of bread whole grain 12 grains with 1 tsp olive oil butter or unsweetened fruit jelly
• 300ml of natural fruit juice with 1 tablespoon of flaxseed

Option 2

• ​1 egg, hard-boiled or scrambled with 1 teaspoon olive oil and 1 teaspoon black sesame seeds
• 2 wholemeal toast
• 200 ml of juice of pomegranate or whole grape juice mixed with 2 kale leaves

Morning snack

Choose one of the options below

• Cereal bar (not diet and without chocolate)
• ​fresh fruitslyophilized or dehydrated
• granola bar
• Sunflower or pumpkin seeds

Optional

• 200 ml of coconut water or tea​

Lunch

Option 1

• ​​Salad dark green leaves
• 2 tablespoons grated carrot
• 2 steamed broccoli florets
• 3 or 4 tablespoons of manioc puree (or cooked manioc, or sweet potato) with olive oil
• 2 tbsp lentils or chickpeas
• 1 baked fish fillet

Option 2

• green leaf salad
• 1 tablespoon cooked assorted vegetables
• 1 tablespoon of chickpea​
• 3 tomato slices
• 1 tablespoon sautéed kale
• 1 boiled potato (or brown rice)
• 1 lean beef fillet (duckling or rump), grilled or roasted

Afternoon snack

Option 1

• 1 table spoon of sunflower seeds
• 2 teaspoons of raisins
• 2 Brazil nuts
• 3 macadamias
• 1 dried apricot

Option 2

• 1 fruit with 1 tablespoon of seeds pumpkin

To have lunch

Option 1

• ​Green leaf salad with sliced ​​cucumber and chopped tomato
• 2 tablespoons roasted sweet potatoes with rosemary and olive oil
• 1 baked or grilled fish fillet

Option 2

• ​Green leaf salad with tomato and beetroot
• 1 fillet of fish roasted with broccoli, onion, thin slices of mandioquinha, chopped tomato and lemon juice

Supper

Option 1

• 1 apple heated in the microwave with lemon drops and cinnamon powder

Option 2

• 1 cup of red fruit tea (strawberry, cherry) with 1 dessert spoon of chocolate 70% grated cocoa