Typical menus for a top week

How to vary your meals throughout the week without taking the lead? By following this program concocted for you by Dr. Laurent Chevallier, nutritionist. And trying to fit as well as possible on its natural clock.

Giving your body the carbohydrates, fats and proteins it needs, finding the balance between animal and vegetable, varying the pleasures… A real headache. The program we offer should make your life easier. It can also be used as a template for composing your own menus. It respects the model of three meals a day, followed by three quarters of French people, according to an Inserm study published in March 2015.

In addition to the composition of meals, nutrition experts emphasize the importance of eating at fairly regular times. And to do it during the day, when we are active. Experiments carried out on mice have, in fact, shown that rodents fed exclusively during their rest time quickly desynchronize their internal clock, which ultimately causes various pathologies includingobesityand this even if they absorb the same quantity of food as “normal” mice, that is to say well-regulated mice.

If you do not exercise a professional activity at night, it is therefore essential to pace your meals according to your natural clock, which is also synchronized by the day light. This corresponds to having breakfast between 6 a.m. and 8 a.m., lunch at 1 p.m. in winter and 2 p.m. in summer, then dinner between 6 p.m. and 8 p.m. “And go to bed with a half-empty stomach”, according to Professor Pierre Chambon, who led a study at the University of Strasbourg in 2016 on the impact of meal rhythm on metabolic disorders.

The ideal breakfast

• Chicory, decaffeinated coffee or tea (rooibos without caffeine)
• Sourdough bread (2 slices)
• Compote
• Kiwi or seasonal fruit or fresh squeezed fruit

Menus of the week

Monday

Lunch
• Salad of seasonal raw vegetables with shallots and parsley
• Organic or Label Rouge free-range chicken
• Broccoli and potato purée with curry
• Natural stirred yogurt
• Pippin apple or other seasonal fruit

Having dinner
• Sardine in oil (or mackerel fillet with mustard and ginger)
• Lamb’s lettuce salad with red beets
• 1 slice of sourdough bread
• Cream cheese
• Pear or other fresh seasonal fruit or fruit compote, homemade if possible

Tuesday

Lunch
• Artichoke base with vinaigrette • Ground beef 5% fat • Green lentils • Fromage blanc • Pear or other seasonal fruit

Having dinner
• Vegetable soup • Tropical salad (lettuce, pineapple, prawns) • Plain yoghurt • 1 slice of sourdough bread • Plums or other seasonal fruits (or baked apple-pineapple on a bed of almonds)

Wednesday

Lunch
• Grated carrots with lemon juice
• Fish (salmon or hake)
• Camargue rice with fennel
• Faisselle with red fruits (in season)
• Grape or seasonal fruit
Having dinner
• Poched egg
• Ratatouille and rice (or soufflé of pumpkin with nutmeg)
• Fresh goat cheese
• 1 slice of sourdough bread
• Apple-quince compote or seasonal fruit

Thursday

Lunch
• Red beet salad with fresh parsley
• Aiguillette of chicken (or duck) seasoned with thyme (or chicken with almonds and candied lemon)
• Green beans and mashed potatoes
• Natural yogurt
• Apple or other seasonal fruit

Having dinner
• Chestnut soup
• Tabbouleh enriched with raisins and prawns
• Blueberry cottage cheese
• 1 slice of sourdough bread
• Plums or seasonal fruit

Friday

Lunch
• Avocado salad and hearts of palm
• Mackerel
• Provençal tomato, bulgur with shallot
• Fromage blanc with coconut powder
• Fresh pear or poached pear with mint

Having dinner
• Mushroom omelette
• Ratatouille
• Green salad
• Saint-nectaire or camembert (portion of 30 to 60 g)
• 1 slice of sourdough bread
• Pineapple or seasonal fruit

Saturday

Lunch
• Cucumbers with cottage cheese sauce
• Lean steak (rump steak, topside or minced steak 5% fat) or sautéed pork with curry
• Peas and carrots
• Fresh Square
• Banana or seasonal fruit

Having dinner
• Pumpkin soup
• Cooked ham with braised endives
• Homemade flan
• 1 slice of sourdough bread
• Apple or seasonal fruit

Sunday

Lunch
• Seafood salad (smoked salmon, onion, lettuce, raw vegetables, dill)
• Leg of lamb, flageolets
• Stirred yoghurt (or sheep cheese with seasonal red fruits)
• Homemade flan or apple-cinnamon compote

Having dinner
• Fennel and pine nuts in salad
• Salmon pasta
• ½ pélardon or Savoy tome (30 g)
• 1 slice of sourdough bread
• Baked apple

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