Sample Healthy and Balanced Menu · Aurélie Sériné
Food · Naturopathy
Naturopath and former professional dancer, Aurélie Sériné offers you a week of sample menus, healthy and balanced, to eat with pleasure and without frustration.
Her 7 golden rules, a menu for each day and her easy recipes: everything you need to establish good habits, gently.
01 — The 7 golden rules of nutrition
- The atmosphereWith pleasure, in calm and mindfulness, alone or in conviviality.
- ModerationNothing is poison, everything is poison, only the dose matters: it is the art of eating reasonably.
- ChewYour stomach has no teeth, and there is no rush: this is your moment. Chewing well is good for the whole body.
- A large portion of rawEvery day, according to your tolerance and vitality, always before the cooked, at the beginning of the meal.
- As fresh as possibleRaw products and well treated.
- As organic as possibleNot chemically altered and without GMOs.
- As unrefined as possibleFavor whole grains and avoid refined sugar as much as possible.
02 — The typical week
A menu for each day
Open a day to discover her meals.
Monday
- Upon waking
- A large glass of water and/or a glass of warm water with a drizzle of lemon and a few thin slices of fresh ginger.
- Breakfast
- Choice: 2 slices of whole wheat bread or 2 gluten-free crackers (like Pain des Fleurs in buckwheat), with ½ avocado with spices (paprika, cumin, coriander, salt, pepper) and a fried or poached egg, or a nut butter (almond, pistachio, cashew, peanut).
For drinks: ideally an infusion to prepare the body for the day (detox, digestion, ginger-lemon), a green tea, or a small coffee if you cannot do without it. - Snack
- Fruits of your choice and a small handful of almonds, hazelnuts, pistachios or cashews. Without forgetting to drink water!
- Lunch
-
The ideal sample menu, for all your meals: a portion of raw vegetables as much as you want (grated carrots, green salad, radishes, cucumber) with a good cold-pressed oil (olive, flaxseed, walnut), a small amount of whole grains (brown rice), a small amount of legumes (red lentil dahl, recipe below) and a few broccoli or a cooked vegetable that you like.
Dessert: a compote or fresh pineapple, the only fruit, with papaya, to be consumed after the meal. - Snack
- Fruits of your choice, or a smoothie (1 banana, 1 handful of strawberries, a drizzle of lemon: organic frozen fruits are perfect), a snack or one or two squares of dark chocolate. Without forgetting to drink water!
- Dinner
- A beautiful sweet potato cut in half, roasted in the oven with coconut or olive oil with your favorite spices (paprika, cumin, curry, turmeric, chili). A mixed salad (lettuce, tomatoes, small red onions) with olive oil or omega-3 oil blend. A small piece of goat or sheep cheese for the fans.
Tuesday
- Upon waking
- Like Monday.
- Breakfast
- Like Monday.
- Snack
- Fruits of your choice and a small handful of almonds, hazelnuts, pistachios or cashews. Without forgetting to drink water!
- Lunch
- The legendary tomato-mozzarella: two beautiful tomatoes (test all colors and varieties!) and a quality mozzarella, a drizzle of olive oil, salt, pepper. Two beautiful slices of olive and feta savory cake (recipe below).
Dessert: a compote or a plant-based yogurt. - Snack
- Fruits of your choice, or a smoothie (½ mango, 1 handful of frozen pineapple, a little coconut milk, a drizzle of lemon), a snack or one or two squares of dark chocolate.
- Dinner
- A light soup (zucchini, mushrooms, coriander), a fresh salad and a piece of sheep or goat cheese.
Wednesday
- Upon waking
- Like Monday.
- Breakfast
- Gluten-free vegan pancakes (recipe below), fresh fruits and a detox infusion.
- Snack
- A small handful of almonds, hazelnuts, pistachios or cashews. Without forgetting to drink water!
- Lunch
- A buddha bowl: chickpeas, ½ avocado, 4 or 5 pink radishes, quinoa, a carrot in slices pan-fried with curry and coconut milk… and everything that tempts you: a composed and colorful bowl!
Dessert: a compote or a plant-based yogurt. - Snack
- Fruits of your choice, a snack or one or two squares of dark chocolate.
- Dinner
- A Greek salad (tomatoes, feta, red onion, black olives, pepper, cucumber, lemon, olive oil, oregano). A compote and a slice of banana bread (recipe below).
Thursday
- Upon waking
- Like Monday.
- Breakfast
- Like Monday.
- Snack
- Fruits of your choice and a small handful of almonds, hazelnuts, pistachios or cashews. Without forgetting to drink water!
- Lunch
- Raw vegetables as much as you want with a good cold-pressed oil, brown rice and green lentils: a meal rich in iron and protein!
Dessert: a compote and a slice of banana bread. - Snack
- Fruits of your choice, a handful of nuts or cookies.
- Dinner
- Raw vegetables, a pan-fried seasonal vegetable with aromatics and a small piece of goat or sheep cheese.
- Upon waking
- Like Monday.
- Breakfast
- A chia seed pudding: the day before, 2 tbsp of chia seeds in a glass of plant milk, refrigerated. In the morning, add honey and your favorite fruits (red fruits, exotic fruits, banana). An infusion or a tea.
- Snack
- Fruits of your choice and a small handful of almonds, hazelnuts, pistachios or cashews. Without forgetting to drink water!
- Lunch
- Raw vegetables as much as you want and spaghetti bolognese, homemade or with a ready-made organic sauce.
Dessert: a compote or a plant-based yogurt. - Snack
- Dried fruits (dates, apricots, figs), two squares of dark chocolate and a handful of nuts.
- Dinner
- Raw vegetables, steamed potatoes with garlic, parsley and olive oil, and a pan-fried cod.
- 225 g of corn flour (like Maïzena)
- 1 packet of gluten-free baking powder
- 3 mashed bananas (they replace 4 large eggs!)
- 1 and a half soy yogurts
- 150 ml of plant milk
- 45 g of plant butter (margarine)
- Vanilla extract, or cinnamon, lemon zest, cocoa…
- In a bowl, mix the flour and the baking powder.
- In a bowl, mash the bananas into a puree and add the yogurt.
- Pour the contents of the bowl into the bowl and mix.
- Add the plant milk and the melted plant butter.
- Cook the pancakes in a well-heated, non-stick or lightly buttered pan. It is ready!
- 200 g of red lentils
- 20 cl of coconut cream
- Olive oil
- 2 tbsp of tomato paste
- 1 large onion
- 2 cloves of garlic
- 1 piece of fresh ginger 2 cm
- 1 bunch of fresh coriander and 1 tbsp of coriander powder
- 1 tbsp of cumin
- 1 clove
- 1 pinch of chili
- Rinse the lentils and put them in a pot of cold unsalted water. Bring to a boil and cook for about 20 minutes.
- In 2 tbsp of olive oil, brown the sliced onion with the cumin.
- Add the crushed garlic and ginger, the clove and the chili according to your taste.
- Add the tomato paste, the coriander powder and 3 or 4 tbsp of water. Let cook for 5 to 10 minutes over low heat.
- Add the coconut cream, salt, let simmer for 5 minutes then add the drained lentils. It is ready!
- 3 medium ripe bananas, mashed with a fork
- 100 g of sugar
- 60 ml of neutral vegetable oil
- 60 ml of almond milk or other plant milk
- 50 g of almond powder
- 150 g of flour
- 1 tsp of baking powder
- ½ tsp of baking soda
- 1 pinch of salt
- 1 tsp of cinnamon (optional)
- 40 g of coarsely chopped nuts
- Preheat the oven to 180 °C and grease a cake mold of about 23 × 13 cm.
- In a bowl, mix the mashed bananas with the sugar, oil, milk and almond powder.
- In another bowl, mix the flour, baking powder, baking soda, salt and cinnamon.
- Incorporate the dry ingredients into the wet without mixing too much, then add the nuts.
- Bake for 50 to 60 minutes, until a blade comes out clean. Let cool for 10 minutes in the mold, then cool on a rack.
- 200 g of flour
- 3 eggs
- 100 ml of milk
- 100 ml of olive oil
- 1 packet of baking powder
- 150 g of feta
- 75 g of black olives
- 50 g of sun-dried tomatoes in small pieces
- Butter for the mold (no need for salt: the feta and olives are already salty)
- Preheat the oven to 180 °C and grease the mold.
- Cut the feta, olives and sun-dried tomatoes.
- In a bowl, mix the flour, baking powder, beaten eggs and a little pepper.
- Add the oil, milk, then the cubes of feta, olives and tomatoes.
- Pour into the mold and cook for about 45 minutes. Let cool for a few minutes before unmolding. Serve warm or cold.
Friday
The weekend
Congratulations for this beautiful week! This weekend, it is your turn: choose the meals you preferred. Sweet or savory breakfast, you decide.
You now have plenty of tools and ideas in hand. The essential thing is to take pleasure and choose what makes you feel the best, without stressing out. Your body is your ally: you learn a little more every day to listen to it.
03 — The recipes
Breakfast
Gluten-free vegan pancakes
For about 20 pancakes
Ingredients
Preparation
Lunch
Red lentil dahl
Ingredients
Preparation
Snack
Vegan banana bread
Ingredients
Preparation
Lunch
Olive and feta savory cake
Ingredients
Preparation
Naturopathy by Aurélie Sériné
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