The scientific approach to nutrition is extremely important as it accounts for up to 80% in achieving good health and a fit body. That's why many people are concerned about finding a healthy weekly menu. So let's explore how Soumaki can help you build such a menu!
The benefits of building a healthy weekly menu
According to the survey conducted by Cimigo - a website that provides guidance on healthy eating habits, the majority of participants affirmed that following a nutritious menu has helped them improve their health. Prominent benefits can be mentioned as follows:
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Assisting in achieving a balanced physique
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Preventing the risk of cancer
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Improving health and memory
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Weight loss
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Managing diabetes
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Increasing longevity
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Detoxifying the body
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Strong and healthy bones and teeth
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Beautiful skin
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Restful sleep…
Principles for building a healthy weekly menu
To have a healthy meal, you need to know how to build a nutritious menu for yourself. To achieve this, you should follow the following principles:
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Divide your meals into smaller portions
Every day, you still need to provide your body with sufficient nutrients. That's why, regardless of the dietary approach, it is important to eat all your meals and not skip them.
The best way to avoid overeating is to divide your daily meals into smaller portions. Instead of having the usual three meals, split them into five or six meals. Each meal should focus on consuming foods with high nutritional content and avoid foods that are high in fats or processed foods.
See more: How many calories you should eat in a day?
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Using food with clear origins and fresh quality
In every meal, always remember to choose food that is clean and has clear origins. Additionally, carefully check the expiration dates on the packaging of each food item you use. Use fresh and safely guaranteed green vegetables and fruits that do not contain preservatives or chemicals. The same goes for meat, fish, and other food items. When purchasing, it is best to use them immediately rather than storing them for too long, as they may lose their nutritional value.
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Drink plenty of water
Make sure to drink up to 2 liters of water per day, avoid consuming alcohol or staying up late. You should also absolutely stay away from bottled soft drinks and excessive consumption of sugary snacks.
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Limit fried and deep-fried foods
In cooking, limit fried and deep-fried dishes, as well as stir-fried dishes. Prioritize steaming and boiling methods. Limit the excessive use of seasonings, reduce salt and sugar to ensure the food retains its original state.
Healthy 1-week menu suggestions from a nutrition expert
Below is a menu schedule from Monday to Sunday as follows:
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Day
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Breakfast
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Lunch
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Dinner
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Monday
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• 1 cup of ginger honey tea
• 1 roasted sweet potato served with salt and pepper
Snack for breakfast:
• 1 small banana
• 100ml unsweetened milk
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Lunch:
• 100g pan-seared salmon with passion fruit sauce
• 1 small bowl of brown rice
• 100g boiled snow peas with soy sauce and sesame oil dipping
Afternoon snack:
• 1 cup of unsweetened yogurt
• 1 handful of mixed nuts and seeds
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Dinner:
• 150g grilled chicken thigh with lemongrass and fresh milk
• 100g mixed lettuce salad with vinaigrette dressing
• Dessert: 1 guava
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Tuesday
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Breakfast:
• 1 bowl of fresh vegetable and meat noodle soup
• 150ml unsweetened soy milk
Snack for breakfast:
• 1 glass of warm lemon water
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Lunch:
• 100g stir-fried beef with half an avocado
• 1 bowl of brown rice
• Dessert: 2 pieces of grapefruit
Afternoon snack:
• 100g mixed cereals with dragon fruit
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• 150g steamed pumpkin with shrimp
• 100g brown rice
• 1 bowl of kimchi soup
• Dessert: 2 pieces of papaya
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Wednesday
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Breakfast:
• 1 glass of honey lemonade
• 2 slices of whole wheat bread with sunny-side-up eggs
Snack for breakfast:
• 1 box of unsweetened nut milk
• 1 apple
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Lunch:
• Chicken and egg mixed with noodles
• 100g mixed steamed vegetables with soy sauce dressing
• Dessert: 2 slices of dragon fruit
Afternoon snack:
• 100g ripe mango
• 1 box of unsweetened yogurt
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• 200g grilled chicken breast
• 2 slices of whole grain bread
• 1 cup of onion salad with vinegar dressing
• Dessert: 2 Hanoi cherries (roi cherries)
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Thursday
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Breakfast:
• 2 boiled eggs with salt and pepper dipping
• 1 slice of whole wheat sandwich bread
• 1 banana
Snack for breakfast:
• 1 piece of clean eating banana bread
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• 200g stir-fried beef with onions
• 100g brown rice
• 100g stir-fried baby corn
• Dessert: 1 orange
Afternoon snack:
• 1 handful of mixed nuts and seeds
• 1 cup of Greek yogurt
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• 100g steamed freshwater prawns
• 100g boiled sweet potatoes
• 300ml mixed vegetable soup
• Dessert: 100g green grapes
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Friday
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• 1 bowl of rice vermicelli soup with fish (100g) and brown rice
Snack for breakfast:
• 1 handful of peanuts
• Half an avocado with Greek yogurt
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• 200g grilled salmon with asparagus
• 100g brown rice
• Dessert: 2 pieces of grapefruit
Afternoon snack:
• 1 piece of pure dark chocolate
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• 120g boiled chicken breast
• 1/2 boiled corn on the cob
• Steamed cabbage
• Dessert: 1 guava
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Saturday
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• 2 boiled eggs
• 100g steamed sweet potatoes
Snack for breakfast:
• 1 apple
• 150ml unsweetened soy milk
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• 100g brown rice
• 150g stir-fried chicken thigh with mushrooms and potatoes
• Mixed lettuce salad with vinaigrette dressing
• Dessert: 3 kumquats
Afternoon snack:
• 300ml strawberry smoothie
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• 1 bowl of oatmeal porridge with vegetables and lean meat
• Dessert: 1 orange
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Sunday
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• 300ml unsweetened apple juice
• 1 bowl of crab noodle soup (bun rieu cua)
Snack for breakfast:
• 1 sugar-free mango smoothie
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• 200g grilled tuna with lime sauce
• 1 bowl of brown rice
• 1 bowl of pumpkin and coriander soup
• Dessert: 1 guava
Afternoon snack:
• 1 piece of matcha granola bar
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• 200g grilled pork with garlic butter
• 1 bowl of brown rice
• 1 bowl of sour soup with water spinach
• Dessert: a handful of fresh grapes
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In the menu, there will be dishes that you cannot eat. Be flexible and replace them with other ingredients. But remember to eat just enough and accompany it with vitamin-rich and protein-rich ingredients as Soumaki mentioned in the menu.
See more: Top 10 healthy bowls around the world (part 1)
Conclusion
Here is a sample of an easily achievable healthy weekly menu for you. However, if you still have doubts, you can refer to the menu at Soumaki restaurant. By visiting the restaurant, you can enjoy delicious and nutritious meals that are both flavorful and satisfying, ensuring your satisfaction.