A good way to get back to your balanced routine after Easter is to follow a meal plan based on nutritious foods that are good for your health and make up a complete meal. By following a balanced programme, you'll help your body recover quickly after enjoying the holidays with your family!
Here are some tips for getting back on track after Easter:
Eat plenty of fruits and vegetables: They are rich in vitamins, minerals and fiber, and can help treat swelling.
Limit your alcohol consumption: Most alcoholic options contain a lot of calories and can be harmful to your health in the long term.
Prefer good sources of fat: Choose fatty foods such as avocado, olive oil, nuts, olives, pure butter, flaxseed, etc.
Avoid processed foods: Avoid foods high in sugar, such as sweets, soft drinks, processed products, pastries, and sugary desserts.
Consume probiotics: Probiotics are found in foods such as yogurt with skin, kefir, fermentable products such as sauerkraut, pickles, etc., and sourdough bread.
Don't skip breakfast: It's the most important meal of the day and helps you have energy and avoid eating more later in the day.
Choose good sources of protein: Choose proteins such as chicken, fish, legumes, nuts, soy products and eggs.
Drink plenty of fluids: Drink at least 8 glasses of water a day and avoid sugary drinks and alcohol.
Below you will find a three-day post-Easter diet plan:
Day 1 Breakfast: 1 apple and a bowl of 1 handful of whole grain cereal with cinnamon and 1 glass of almond milk or other.
Snack: 1 fruit and 1 handful of nuts.
Lunch: 200g grilled chicken fillet with 1/2 cup quinoa with vegetables and turmeric and green salad with 1 tbsp olive oil.
Snack: 1 bowl with 5-6 strawberries and cinnamon and 1 tbsp tahini.
Dinner: Cold salad with 1 cup of grilled seasonal vegetables and a little onion and 1 tbsp of olive oil and 2 boiled eggs.
Day 2Breakfast: 1 cup of yogurt with ½ cup of mixed berries and 10 almonds.
Snack: 1 30g honey stick and 1 fruit or ½ glass of freshly squeezed juice.
Lunch: Green salad with 1 tbsp olive oil and chicken "wrap" and with 60g whole wheat tortilla, chicken fillet from yesterday, tomato, 30g feta cheese.
Snack: A small apple with 1 tsp. honey and cinnamon and 1 cup of green tea with lemon.
Dinner: 1 cup of roasted vegetables with 1 tbsp of olive oil and mustard sauce and 100g of tuna in water.
Day 3Breakfast: 2 boiled eggs with 1 slice of rye bread and a few cherry tomatoes
Snack: 1 fruit and 1 handful of mixed nuts
Lunch: Green salad with 1 tbsp olive oil and 1 tbsp avocado and tomato mousse and 250g fish fillet and 1/2 cup quinoa with vegetables.
Snack: 1 glass of almond milk with 1 tsp. cocoa powder and 1 tsp. honey.
Dinner: Dakos with tomato, oregano, 1 tbsp olive oil, capers, 3 olives and 1 wholemeal breadcrumb, fresh onion.
Dietitian – Nutritionist (ATEITH), member of the Hellenic Association of Dietitians-Nutritionists, with 19 years of experience and offices in Thessaloniki and Drama.
