Day 1
Breakfast
- Hot drink without added sugar
- Wholemeal sourdough bread
- Yogurt with honey and diced apple
To eat lunch
- Leek vinaigrette and chives
- Cod fillet, semi-complete rice, broccoli steam
- poached pear cinnamon
Having dinner
- Pumpkin soup with nutmeg
- Scrambled eggs, lentils coral
- Faisselle with coulis of Red fruits
The extra idea: sgo to work in Nordic walking, or practice it at least for part of the journey.
Day 2
Breakfast
- Hot drink without added sugar
- Mix of oatmealalmonds, chia seedsraisins and mulberries with vegetable milk
Lunch
- Grated carrots with rapeseed oil and cider vinegar
- Roasted deer fillet with chestnuts, lamb’s lettuce
- Clementine
Having dinner
- Endive, walnut and blue cheese salad
- Potatoes in their jackets, fromage blanc-dill sauce
- Pie blueberries
The idea in +: ddiffuse a little pine essential oil to purify indoor air.
Day 3
Breakfast
- Hot drink without added sugar
- Swedish buns
- Emmental
- carrot juice
Lunch
- Salad of mushroomslemon juice and chives
- Beef steak, butternut squash fries in the oven
- Vanilla apple-quince compote
Having dinner
- Carrot soup with dill
- Endive with ham
- Salad of grapefruit
The idea in +: fswim a few lengths in the pool during the lunch break.
Day 4
Breakfast
- Hot drink without added sugar
- Rye bread
- Smoked trout, lemon juice
- Pressed orange juice
Lunch
- Beet carpaccio, chives and walnut oil
- Free-range chicken breast, parsnip-potato puree
- yoghurt soy
Having dinner
- Rillettes of sardines (cottage cheese, sardines in oil, chives)
- Barley risotto with wild mushrooms
- Pear
The extra idea: soffer a sauna session (if there is one near your home).
Day 5
Breakfast
- Hot drink without added sugar
- Porridge: rolled oats cooked in milk and sweetened with honey
- dried apricots
Lunch
- Red cabbage salad, cumin seeds
- block of Salmonbraised fennel, buckwheat
- Ricotta and cranberry compote
Having dinner
- Homemade vegetable broth
- Wholemeal pasta, beef meatballs and tomato sauce
- Fruit salad
The extra idea: lextend an invitation for a dinner (Nordic, of course) with friends on the weekend. Conviviality is in the spotlight!
Day 6
Breakfast
- Hot drink without added sugar
- Fermented milk
- Buckwheat flour pancakes, chestnut cream, diced apple
To eat lunch
- Avocado-crab salad
- Rabbit with mustard, cauliflower gratin
- Muffin with cranberries
Having dinner
- Fish soup
- Boiled egg and black bread sticks
- Cinnamon baked apple
The extra idea: un jet 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
- Complete wasa, almond puree
- Smoothies bananaorange, blackberries
Lunch
- 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 extra idea: 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 eat fish twice a week, including fatty fish once. But for Philippe Legrand, professor of human biochemistry at Inra, “you should eat two or three oily fish a week to cover your needs in Omega 3. We talk a lot about heavy metals that are concentrated in fats, but the studies on their potential effects are rather reassuring. In all cases, the benefits (protection against cardiovascular illnesses and brain degeneration) far outweigh the risks…”.
Fill up on omega-3s
Not easy to reach the recommended amount of omega-3 (about 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 more 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?
