TEFAL Actifry 2 in 1 - Examples of Balanced Menus

MONDAY
LUNCH
Onion soup
Salmon and courgettes
1 tbsp oil
100 g whole-grain pasta (uncooked)
1 yoghurt pot
1 fruit salad
DINNER
100 g beet
Hamburger and celery chips
1 tbsp oil
30 g gouda cheese
60 g whole-wheat bread
1 cooked apple
TUESDAY
LUNCH
Omelette with bacon
200 g sliced vegetables
60 g wild rice (uncooked)
1 tbsp oil
100 g fromage blanc
1 seasonal fruit
DINNER
60 g rocket salad
Seafood sauerkraut
1 tbsp oil
1 flavoured yoghurt
Peaches in syrup
WEDNESDAY
LUNCH
100 g endive salad
Chicken drumsticks with chips
1 tbsp oil
60 g bread
100 g fromage blanc
1 seasonal fruit
DINNER
Grilled vegetables, raw ham spring rolls,
mozzarella, rocket salad and strawberries
100 g pork roast with prunes
180 g fresh tagliatelle pasta
1 slice of watermelon
THURSDAY
LUNCH
100 g raw vegetable salad
250 g vegetable flan and diced white ham
40 g bread
1 tbsp oil
Verrine of pineapple, coconut and pineapple chips
DINNER
Seafood brochettes, cauliflower and leeks
60 g quinoa (uncooked)
1 tbsp oil
1 yoghurt pot
1 seasonal fruit
FRIDAY
LUNCH
200 g tabbouleh
Veal fricassée and Provencal tomatoes
1 tbsp oil
60 g whole-grain bread
30 g emmental cheese
1 seasonal fruit
DINNER
100 g cabbage salad
Farfalle risotto with scallops and rocket
salad
1 tbsp oil
100 g fromage blanc
1 stewed fruit
SATURDAY
LUNCH
Mackerel, cucumber, stewed tomato and
kiwi
150 g potatoes
1 tbsp oil
1 plain yoghurt
1 fruit salad
DINNER
Red beet cream soup
Braised ham and flageolets
1 tbsp oil
1 fromage blanc
1 stewed fruit
SUNDAY
LUNCH
Tomato salad (150 g)
100 g rump steak
200 g snap beans and diced carrots
1 tbsp oil
30 g comté cheese
60 g whole-wheat bread
Stewed fig and rich dark chocolate rolls
DINNER
Lamb's lettuce salad (100 g)
Mussels with white wine and potato galette
1 tbsp oil
2 petits-suisses
1 stewed fruit
BREAKFAST 2 options to
choose from
100 g fromage blanc
+ 10 g sugar
3 slices of bread
1 seasonal fruit
10 g butter
Hot drink without sugar
100 g fromage blanc
+ 10 g sugar
1 pastry (croissant, brioche, etc.)
1 stewed fruit without added sugar
Hot drink without sugar
WEEK
- 1 -
EXAMPLES
OF BALANCED
MENUS
NUTRITION TIP
VITAMIN C: WHAT IS
IMPORTANT IS THE DOSE!
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