Light and low-fat weekly menu
Monday
Breakfast: •Coffee with milk •1 yogurt •2
whole wheat toasts with unsalted fresh
cheese and low-salt turkey breast
Mid-morning: •skimmed and unsweetened
yogurt• 1 apple
Food: • Zucchini cream • Grilled chicken fillets
with salad • Yogurt
Mid-afternoon: • Fresh pineapple • Infusion
Dinner: • Pasta salad (30 g) • Grilled chicken
with vegetable stew •
Yogurt or fruit
Friday
Breakfast: •Natural orange juice• Coffee or
infusion• 1-2 toasts with fresh cheese and
sugar-free jam
Mid-morning: • 1 apple • 1 drinkable yogurt
Lunch: • Chickpeas with spinach and hake •
Lemon chicken with salad • Pineapple in its
juice and/or yogurt
Mid-afternoon: • 2-3 sugar-free whole grain
cookies • Infusion or decaffeinated coffee
with skimmed milk
Tuesday
Breakfast: •Orange juice •1 yogurt with whole
grains •Coffee or infusion
Mid-morning: •1 pear • 1 toasted bread with
low-salt cold cuts
Lunch: •Various salad • Stewed rice (30 g)
with vegetables and fish • Fruit
Mid-afternoon: • 1-2 whole grain crackers • 1
apple
Dinner: • Chicken soup • Ratatouille with tuna
• or yogurt
Yogurt or fruit
Wednesday
Dinner: • Vegetable and pasta soup • Turkey
rolls with low-fat and salt ham • Fruit and/or
yogurt
Saturday
Breakfast: • Coffee with milk • 1 yogurt • 2
whole wheat toasts with sugar-free jam
Mid-morning: • Infusion • 1-2 sugar-free
whole grain cookies
Lunch: • Rice salad • Grilled beef steak • Fresh
cheese with low-calorie jam
Mid-afternoon: •Coffee (decaffeinated) •1-2
walnuts or hazelnuts
Dinner: • Steamed hake with broccoli and
Breakfast: • Coffee or infusion • Skimmed
milk with unsweetened cocoa •
Mid-morning: • 1 fruit • 1 yogurt
Food: •Grilled or canned asparagus• Pasta (30
g) with vegetables and tuna• Fruit
Mid-afternoon: •1-2 whole wheat toast with
fresh cheese and low-salt ham • infusion
Dinner: • Cooked potato salad (30 g) • Baked
fish stuffed with spinach and walnuts • Fruit
Thursday
cooked potato (30 g) • Low-calorie dairy
dessert
Sunday
Breakfast: •Coffee with milk • 1 fruit juice • 2-
3 whole grain cookies without sugar
Mid-morning: •Pineapple juice• 1 apple• 1-2
sugar-free whole grain cookies
Food: •Vegetable lentils •Roast meat with
salad and potatoes •Roasted apple with
yogurt
Mid-afternoon: • 1-2 whole wheat toast with
low-salt turkey • 1 slice of pineapple
Dinner: • Fresh cheese with tomato and olive
oil • Chicken skewers with pineapple • 1
Breakfast: • 1 fruit juice • 1 yogurt with
muësli-type cereals
Mid-morning: • 1 infusion • 1 drinkable
yogurt
Food: • Carrot and potato cream • Chicken
breasts stuffed with cooked ham and 1 slice of
low-fat cheese • Yogurt
Mid-afternoon: • 1 apple • 1-2 slices of low-
salt cold cuts with 1-2 whole-grain toast
Dinner: •Stuffed zucchini • Baked fish with
mushrooms • Yogurt or fruit
yogurt or fruit
*The amount of bread in the main meal is
approximately 30 g.
*Eating 5 meals is healthier, since glucose
levels are much more level, so it is important
to eat something mid-morning and respect
your food intake mid-afternoon
*Remember to include the recommended
servings of vegetables and fresh fruit.
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