Weekly Winter Meal Plan

Weekly Winter Meal Plan
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In order to protect itself from the cold, our body tends to store fat during the winter. The list of the nutrients which can be easily converted into fat starts with carbohydrates. Carbohydrates are vital for our body because they provide the energy we need and they are no danger at all if we use them properly.

Good Carbs Vs. Bad Carbs

Good carbs are unrefined or unprocessed. Also, there is something called “glycemic index – GI” but no one explains what that is. GI is the ability of nutrients or carbs to boost blood sugar levels. Carbs with low or medium GI are considered good carbs, they are high in fiber as well. Legumes, bulgur, fruits, veggies and honey are in this category.

Bad carbs are refined products or foods like white flour, rice, pasta, granulated sugar, jams and jellies. Bad carbs have low glycemic index and they are easily converted into fat.

Nutrients, vitamins and minerals in the foods decrease when they refined or processed. For example, when whole-wheat flour is refined, it loses up to 80% of its vitamin B content. Vitamin B is important for the nervous system, it prevents insomnia and eases depression.

Choosing The Right Carbs In Winter

Things you should be eating; whole-wheat bread, beans, lentil, chickpeas, oats and honey.

Things you should be limiting; white bread, cake, pasta, cookies, rice, jellies and jam. Especially obese people should avoid these things.

In winter, legumes should be eaten 1-2 times a week and they must be soaked overnight and their cooking water should not be wasted.

You can choose bulgur or whole-wheat pasta instead of rice or casual pasta.

You can eat honey to your breakfast instead of adding marmalade or jam.

Potatoes contain a high amount of carbohydrates so if there are potatoes in the meal, avoid adding further carbohydrates.

Soups can be made with whole-wheat flour or bulgur instead of rice, noodle or white flour.

Weekly Winter Meal Plan To Avoid Weight Gain

Monday

Breakfast

  • Toast with cheese, toast bread is made of whole-wheat bread

Lunch

  • 1 serving of beans
  • 1 bowl yogurt

Snack

  • 1 apple

Dinner

  • 1 serving leeks with olive oil (with carrot and bulgur)
  • 1 bowl yogurt

Tuesday

Breakfast

  • 1 bowl milk
  • 4 tablespoons granola with dried fruits

Lunch

  • 1 serving grilled meatballs
  • 1 bowl salad
  • 1 cup fruit juice

Snack

  • 1 cup coffee with milk

Dinner

  • 1 serving whole-wheat pasta with cheese

Wednesday

Breakfast

  • 1 cup milk
  • 3 dates
  • 3 walnut

Lunch

  • 1 bowl tuna salad
  • 2 slices whole-wheat bread

Snack

  • Handful of hazelnuts

Dinner

  • 1 serving spinach (with carrot and bulgur)
  • 1 bowl yogurt

Thursday

Breakfast

  • 2 slices whole-wheat bread
  • 2 slices cheese
  • 1 tomato

Lunch

  • 1 bowl whole grain salad
  • 1 cup fruit juice

Snack

  • 5 chestnuts

Dinner

  • 1 serving bulgur stuffed peppers or eggplants with meat
  • 1 bowl yogurt

Friday

Breakfast

  • 1 cup kefir
  • 10 almonds
  • 5 prunes

Lunch

  • 1 serving chickpeas with meat
  • 1 bowl yogurt

Snack

  • 1 cup hot chocolate

Dinner

  • 1 serving grilled salmon
  • 2 slices whole-wheat bread
  • 1 bowl salad

Saturday

Late Breakfast

  • Oat bran omelet (with 2 eggs)
  • 2 slices whole-wheat bread
  • 2 slices cheese
  • 5 olives
  • Arugula
  • Parsley
  • 1 grapefruit
  • 1 tablespoon honey

Snack

  • 1 cup fruit juice

Dinner

  • 1 serving grilled beef
  • 4 tablespoons bulgur
  • 1 bowl salad

Sunday

Late Breakfast

  • Spicy omelet (with 2 eggs)
  • 2 slices whole-wheat bread
  • 2 slices cheese
  • 5 olives
  • Arugula
  • Parsley
  • 1 orange
  • 1 tablespoon honey

Snack

  • 1 cup fruit juice

Dinner

  • 1 serving cauliflower-broccoli-cabbage
  • 2 slices whole-wheat bread
  • 1 bowl yogurt

Low-Carb Salad Recipe

  • 1 cup chickpeas, soaked and cooked
  • 1 roasted pepper, sliced
  • 1 tomato, sliced
  • 1 tablespoon olive oil
  • 1 tablespoon vinegar
  • 5 heads dill
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