The sandwich diet: the gourmet weekly plan that saves you time on your lunch break

The sandwich diet: the gourmet weekly plan that saves you time on your lunch break

How do you make an ideal sandwich? How many times a week can it be consumed? The nutritionist's advice to avoid making mistakes

The health emergency caused by the Coronavirus and the consequent growth of smart working has significantly changed the habits of Italians even during the lunch break, today more complicated today to manage than that spent in the office.

This was revealed by a recent research conducted by Praxidia for Elior, which showed that 39% of respondents who find it more difficult to manage the break working from home think it is more complex to maintain a varied and balanced menu. Furthermore, 42% of these perceive the moment of the break as less relaxing with the inability to really disconnect from work.

The sandwich diet conceived by Dr. Giusy Giugno, a nutrition biologist in Florence, can help you organize the weekly menu in advance and save time preparing the meal, allowing you to relax before the afternoon work resumes.

The secret? The sandwich, in fact, is good, healthy and gourmet. "As long as each meal is prepared taking into account not only the daily (but also weekly and monthly) energy needs of the person, but also the nutrients our body needs", suggests the nutritionist. “What we bring to the table should generally be made up of 50% fruit and vegetables; 25% from cereals and 25% from foods of animal origin / legumes in order to provide energy and essential macro and micronutrients for the body ".

Index

  • The benefits of the sandwich diet
  • How to make an ideal sandwich
  • The ingredients of the perfect sandwich according to the nutritionist
  • The menus of the week
    • MONDAY
    • TUESDAY
    • WEDNESDAY
    • THURSDAY
    • FRIDAY
    • SATURDAY
    • SUNDAY

The benefits of the sandwich diet

A sandwich can be a healthy single dish. With enormous advantages: “It reduces, in fact, the quantity of condiments needed to flavor the meal”, reveals Dr. June. “Plus, it's much easier and quicker to prepare; it is practical and can also be consumed outside the home; it concentrates flavors, aromas, colors and is very enjoyable. What's more, it can create infinite recipes, thanks to its extreme versatility. If our sandwich meets all the requirements of a balanced meal, it can also be eaten as many times as you like. Always bearing in mind that the more you vary, even with cereal derivatives, the better ”, advises the nutritionist.

How to make an ideal sandwich

An ideal sandwich must contain all the food groups (or almost) indicated for a healthy dish. “Carbohydrates are represented by the sandwich itself – explains Dr. June -, then you have to add a portion of vegetables (and if you want also fruit), a mainly protein source of animal or vegetable origin and a portion of fat. If it does not contain fruit, the sandwich can be followed by a portion of this food ”.

The ingredients of the perfect sandwich according to the nutritionist

  • Bread. Any type of bread is fine. The fundamental rule is to prefer bread made from whole grains and to vary as much as possible.
  • Vegetables. Any type of vegetable, to be chosen according to seasonality, can be placed in a stuffed sandwich: the important thing is the preparation and the cooking method. It is important, for example, that the vegetables are dry and deprived of excess water, to avoid dripping and wetting the bread. Grilled, grilled, baked, sautéed or steamed vegetables are great. But also stewed or blanched, as long as they dry well before composing. Green light also for leafy salads, although the bulk of the raw food prevents you from being able to add the ideal quantities. In these cases it is possible to consume the remaining salad as a side dish to accompany the stuffed sandwich. In autumn-winter, foods such as slices of baked pumpkin or au gratin mushrooms, but also blanched chestnuts, steamed broccoli or sautéed turnip greens can make a difference in the composition of a sandwich. In summer we can add cucumbers, steamed green beans and grilled aubergines, but also grilled peppers and courgettes, confit tomatoes, radishes and rocket. You are spoiled for choice.
  • Proteins. Always prefer legumes, fish, white meats or dairy products. And, on the contrary, reduce the consumption of red meats and cheeses and avoid the consumption of processed meats and fish.
  • The menus of the week

    MONDAY

    BREAKFAST: 1 cup of milk; 1 slice of waffle; 1 fruit

    MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit

    LUNCH: Michetta stuffed with champignon mushrooms, cherry tomatoes, rocket and parmesan flakes, a drizzle of oil and oregano

    AFTERNOON SNACK: 1 fruit

    DINNER: Winter vegetable stew and chickpeas; 2 tablespoons of raw oil

    TUESDAY

    BREAKFAST: Toasted bread with a veil of jam or honey; ricotta cheese; 1 fruit

    MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit

    LUNCH: Arabic bread or pita filled with grilled zucchini, radicchio and smoked salmon, a drizzle of oil and thyme

    AFTERNOON SNACK: 1 fruit

    DINNER: Soup with vegetables and poached egg; 2 tablespoons of raw oil

    WEDNESDAY

    BREAKFAST: 1 cup of milk; Whole grains; 1 fruit

    MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit

    LUNCH: Ciriole with borlotti beans, black cabbage and fresh onion, a drizzle of oil and black pepper

    AFTERNOON SNACK: 1 fruit

    DINNER: Baked caponata with chicken nuggets; mixed salad; bread; 2 tablespoons of oil

    THURSDAY

    BREAKFAST: 1 cappuccino; 1 plum cake; 1 fruit

    MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit

    LUNCH: Mantovane with grilled squid, steamed turnip greens and black olives, a drizzle of oil and a pinch of paprika

    AFTERNOON SNACK: 1 fruit

    DINNER: Pasta with sauce of peppers and capers and fresh ricotta; 2 tablespoons of oil

    FRIDAY

    BREAKFAST: Fruit smoothie (milk, fruit, a square of chocolate); toasted bread

    MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit

    LUNCH: Oil sandwich with steamed broccoli, green olives, hard-boiled egg, a drizzle of oil and marjoram

    AFTERNOON SNACK: 1 fruit

    DINNER: Broad bean soup; mixed salad and croutons; 1 tablespoon of oil

    SATURDAY

    BREAKFAST: 1 muffin; Orange juice; 1 fruit

    MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit

    LUNCH: Stuffed turtle with grilled aubergines, confit tomatoes and grilled tuna, a drizzle of oil and mint

    AFTERNOON SNACK: 1 fruit

    DINNER: Boiled beets; 1 portion of pecorino primo sale; mixed salad; bread; 2 tablespoons of oil

    SUNDAY

    BREAKFAST: 1 cup of milk; 2-3 wholemeal biscuits; 1 fruit

    MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit

    LUNCH: Lasagna with lentil ragout

    AFTERNOON SNACK: 1 fruit

    DINNER: Grilled artichokes; cod in foil; mixed salad; bread; 2 tablespoons of oil

    Read also

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    • The May Diet. Cleanse the liver and find new energy

    Tag: Diets

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