In addition to my article on my experience of rebalancing my diet, I wanted to make your task easier. And because we are still here on a culinary blog, I offer you a selection of recipe ideas to make your meals and your food-balancing menus by creating a new category with my healthy recipes.
You know me, I hate being bored with what I have on my plate, I like to eat, vary and try new things.
Even though I have always cooked a lot, what I appreciated about this rebalancing is that I returned to a very simple diet, based on fruits, vegetables and proteins, whether plant or animal. .
I cut out ultra-processed products and drastically reduced sugar even though I didn’t consume much. However, the principle of dietary rebalancing is not to eliminate foods, but to relearn how to eat healthily.
I have always had a lot of fresh fruit and vegetables at home so it hasn’t changed me much, but I have increased their place in my diet while limiting starchy foods.
I just want to clarify that I am not a food or dietetics specialist. It’s really a sharing of my own experience. We are all different and need to understand our own contexts and for this I can only invite you to be accompanied by a specialized person.
Concerning food, I can only advise you to plan a little more what you are going to eat. This will allow you to have less to improvise in a hurry and therefore limit easy meals like pasta with ham for example… 😉
That’s why I’m offering you a list of healthy recipes that I’ll add to over time. But keep in mind that eating well doesn’t have to be complicated or take a lot of time to organize… Honestly, it’s a lot simpler than I thought.
Regarding the recipes offered here, note that some of them may need to be slightly adapted. For example, you will have to use cottage cheese instead of Greek yogurt, or reduce/remove cheese from certain recipes, but overall these are recipes that I ate during my own rebalancing.
And to vary the tastes and please myself, I also used lots of different herbs and spices.
In summary, what to eat to rebalance your diet?
Meals are based on vegetables (mainly cooked) with a protein intake, whether of animal (meat or fish or egg) or plant (legume, mushroom) origin, starchy foods do not constitute the bulk of the meal. plate and when consumed, they are therefore in limited quantity. quantities and rather complete.
Simply cook with fresh produce and treat yourself!
What are the food samples that make up a balanced diet?
First of all, it is extremely important to drink plenty of water. We always hear it, but it’s true!
1 large glass of water before each meal (morning, noon and evening) then 1 glass of water every hour during the day. The goal is to drink between 1.5 and 2 liters per day, or even more in summer, in case of heat.
What was my menu during this 1st phase of the Rebalancing Cure?
During the first weeks, while I lost the excess pounds, my menus were organized as follows:
Breakfast
- 1 fruit
- 2 small slices of wholemeal bread + butter
- 1 coffee or 1 tea
Lunch and Dinner
- 120 g of meat (weighed raw) OR 140 g of fish (weighed raw) OR 1 or 2 eggs OR 120 g of cooked legumes (lentils, chickpeas, white or red beans, etc.)
- 200 g of cooked vegetables OR 50 g of raw vegetables + 150 g of cooked vegetables OR 50 g of steamed potato OR brown rice + 150 g of cooked vegetables
- 1 fruit OR 1 plain yogurt OR natural white cheese
Alternation of fruit and yogurt between lunch and dinner.
As you see, apart from fruits, there is no sugar and a limit in the consumption of starchy foods. As for fruits, bananas should be avoided or limited.
Snack
- If I felt a little hungry between meals, I drank a large glass of water and took a few nuts (almonds, hazelnuts, etc.) or 1 small apple.
What do the stabilization phase menus consist of?
As a reminder, the stabilization or integration phase is the period where you no longer want/need to lose weight but where your body must register its new ideal weight.
I was advised that it lasts 1 month per kilo lost, or 8 months in my case… It seems long but personally it doesn’t pose a problem for me because I have really readjusted my way of eating in general.
In fact, I live completely normally, I entertain at home, I go to restaurants, I am invited to friends’ houses, to my family’s (and I eat like everyone else) but on a daily basis I am a little more careful ( once again, I live it without constraint because it really is a new way of eating).
Breakfast
- 1 fruit
- 2 small slices of wholemeal bread + butter
- 1 coffee or 1 tea
Lunch and Dinner
- Soup OR Raw Vegetables
- Meat OR Fish OR Eggs OR Legumes
- Cooked vegetables (+ butter or cream or olive oil)
- 1 fruit OR 1 plain yogurt OR natural cottage cheese OR 1 small portion of cheese
Alternation of fruit and dairy products between lunch and dinner, but no cheese at dinner.
Snack
- If I felt a little hungry between meals, I drank a large glass of water and took a few nuts (almonds, hazelnuts, etc.) or 1 small apple.
My Recipe Ideas for Food Diet Rebalancing Menu
My meat-based recipe ideas for a nutritional rebalancing menu
- Chicken Tagine with Apricot and Almond
- Olives and Lemon Stir-fry Turkey
- Stuffed Tomatoes with minced Beef
My recipe ideas based on fish or seafood for a Food Diet rebalancing menu
My recipe ideas based on legumes for a Food Diet rebalancing menu
- Easy Chili Con Carne (limiting rice and favoring brown rice)
- Coconut Red Lentil Dahl (limiting coconut milk)
- Chickpea Salad with Cumin and Lemon
- Cucumber and Chickpea Salad with Feta (limiting cheese and favoring sheep’s feta)
- Mediterranean Chickpea Salad with Tomato, Cucumber and Feta (limiting cheese and favoring sheep’s feta)
- White Bean and Vegetable Soup
My vegetable-based recipe ideas for a Food Diet rebalancing menu
- Vegetarian Tagine Recipe with Vegetables
- Thai Vegetable Curry with Coconut Milk (limiting coconut milk)
- Homemade Cucumber Tzatziki (using cottage cheese instead of Greek yogurt)
- Homemade Tomato Gazpacho Easy Recipe
- Creamy Zucchini Soup with Fresh Cheese and Mint (by limiting or eliminating goat cheese)
- Beetroot and Yogurt Salad with Walnut (using cottage cheese instead of Greek yogurt)
- Raw Zucchini Salad
- Oven Roasted Leek
- Sicilian caponata {Italian-style eggplant ratatouille} (limiting olive oil)
- Baked Root Vegetable Gratin
- Thai Cucumber Salad Recipe with Coconut Milk
- Pumpkin and Tomato Soup
- Creamy Zucchini Soup with Fresh Cheese and Mint
- Oven-Roasted Asparagus
- Roasted Butternut Squash
My dessert recipe ideas for a nutritional rebalancing menu
- Mango and Tangerine Frozen Yogurt
- Christmas Fruit Salad (without added sugar or syrup)
- Homemade yogurt
- Strawberry and Mint Smoothie
My drink recipe ideas for Food Diet rebalancing
If you ever make my recipe ideas for Food Diet Rebalancing and if you like it, don’t hesitate to tag me on Instagram @tangerinezest so I can see the result and share it myself…
Finally, just to let you know I am French and I translate my recipes, be indulgent if you see syntax errors and do not hesitate to leave me a comment so I can correct it. I hope you will like my recipes and enjoy your visit to my food blog!
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