Day 1
Breakfast
- Hot drink without added sugar
- Wholemeal sourdough bread
- Honey yogurt and diced Apple
Breakfast
- Leek vinaigrette and chives
- Cod fillet, semi-brown rice, broccoli steam
- Poached pear cinnamon
Having dinner
- Pumpkin soup with nutmeg
- Scrambled eggs, lenses coral
- Faisselle with coulis Red fruits
The idea in +: se go to work in Nordic walking, or practice it at least for part of the trip.
Day 2
Breakfast
- Hot drink without added sugar
- Mix of oatmeal, almonds, chia seeds, raisins and mulberries with vegetable milk
Breakfast
- Grated carrots with rapeseed oil and cider vinegar
- Roasted doe fillet with chestnuts, lamb’s lettuce salad
- Clementine
Having dinner
- Endive, walnut and blue salad
- Potatoes in a field dress, white cheese-dill sauce
- Pie blueberries
The idea in +: dDiffuse a little pine essential oil to purify the indoor air.
Day 3
Breakfast
- Hot drink without added sugar
- Swedish rolls
- Emmental
- Carrot juice
Breakfast
- Salad mushrooms, lemon juice and chives
- Beef steak, butternut squash fries in the oven
- Apple and quince compote with vanilla
Having dinner
- Carrot soup with dill
- Endive with ham
- Salad grapefruit
The idea in +: fswim a few lengths at the pool at lunch break.
Day 4
Breakfast
- Hot drink without added sugar
- Rye bread
- Smoked trout, lemon juice
- Pressed orange juice
Breakfast
- Beet, chives and walnut oil carpaccio
- Free-range chicken breast, parsnip-potato mash
- Yogurt soy
Having dinner
- Rillettes sardines (cottage cheese, sardines in oil, chives)
- Barley risotto with wild mushrooms
- Pear
The idea in +: s” offer a sauna session (if there is one near your home).
Day 5
Breakfast
- Hot drink without added sugar
- Porridge: oatmeal cooked in milk and sweetened with honey
- Dried apricots
Breakfast
- Red cabbage salad, cumin seeds
- Paved with Salmon, braised fennel, buckwheat
- Ricotta and cranberry compote
Having dinner
- Homemade vegetable broth
- Wholemeal pasta, beef meatballs and tomato sauce
- Fruit salad
The idea in +: lanchor an invitation for a dinner (Nordic, of course) with friends on weekends. Friendliness is in the spotlight!
Day 6
Breakfast
- Hot drink without added sugar
- Fermented milk
- Buckwheat flour pancakes, chestnut cream, diced apple
Breakfast
- Avocado-crab salad
- Rabbit with mustard, cauliflower gratin
- Muffin cranberries
Having dinner
- Fish soup
- Soft boiled egg and black bread rolls
- Baked apple with cinnamon
The idea in +: un spray of cold water on the legs at the end of the shower to boost blood circulation and feel lighter.
Day 7
Breakfast
- Hot drink without added sugar
- Wholegrain wasa, almond puree
- Smoothie banana, orange, blackberries
Breakfast
- Fennel salad with orange
- Rollmops, steamed potatoes, green salad
- Milk rice
Having dinner
- Cream Of Mushroom
- Cabbage leaves stuffed with ground pork, rice, onions and parsley
- Petit-suisse and maple syrup
The idea in +: bneed oxygen at the end of the week? Let’s go for a walk in the forest or by the sea, if possible.
Fish: how many times a week?
Officially, it is recommended to consume fish twice a week, including fatty fish once. But for Philippe Legrand, professor of human biochemistry at INRA, “you should eat two or three fatty fish per week to cover your needs in Omega 3. There is a lot of talk about heavy metals that concentrate in fat, but studies on their potential effects are quite reassuring. In all cases, the benefits (protection against cardiovascular illnesses and cerebral degeneration) are far greater than the risks … “.
Fill up on omega-3s
It is not easy to reach the recommended amount of omega-3 (around 2.2 g per day). And even less vitamin D (5 µg), especially in winter, since it is synthesized thanks to the sun. Hence the idea of copying the Scandinavians (and our grandmothers): take a spoonful of fish oil for breakfast, at least when it’s gray. And for the most reluctant, fish oil capsules (in pharmacies) are a good solution.
Read also:
- The top 8 Nordic foods
- The Nordic diet, the right anti-aging diet
- Tired in the morning, what do I eat?