Muchos pedís menús diarios para seguir el método, y se me ha ocurrido contar más o menos, mis trucos de cocina, cómo lo hago yo (que no es la mejor forma, pero es como lo hago yo y si lo hago bien, funciona.) para ver si os inspiro y os ayudo por lo menos a organizaros.
Lo primero es comentaros lo que yo siempre utilizo y tengo en casa, que uso de diario y que no me puede faltar. Iré comida por comida:
DESAYUNO/MEDIA MAÑANA/COLACIÓN/MERIENDA MEDIA TARDE:
- Yogurt natural sin edulcorar ni azucarar ni desnatar.
- Queso fresco batido del Mercadona.
- Avena en copos o molida, o cereales de la zona Bio de Carrefour o alcampo 100% ecológicos (copos de maíz, arroz integral inflado…).
- Pasta de dátil (Aquí tenéis la receta).
- Fruta (manzana y plátano sobretodo).
- Tostadas integrales tipo Wasa (Hay varias en la web de Mercadona, de Lidl y las de la Marca Wasa Original y Sesamo también en Consum o Carrefour o más supers).
- Jamón serrano, o pavo o pollo de Aldi con 95% de carne, en Mercadona hay también de 99% pollo y de 90% el jamón braseado.
- Aguacates para hacer guacamole casero o poner directamente el aguacate sobre la tostada. En ocasiones compro el guacamole del Mercadona que es 95% aguacate, pero como el hecho en casa ninguno, en sabor y en lo saludable que es el de casa.
- Yogurt natural de Aldi de la marca Gut Bio. O el del Lidl de Milbona. Divinos.
- Yogurt Griego (ocasiones especiales sólo, es sano pero muy graso).
- Semillas mezcla de Mercadona, lleva pipas, pipas de calabaza, lino, chía..
- Semillas como lino o chía para hacer porridge con leche, avena edulcorante y la chía.
- Leche entera o semi.
- Queso fresco sin desnatar.
- Mozarella.
- Tomate natural para el pan o los Iberitos que son unas raciones individuales de Consum o Charter con 75% de tomate, aceite de oliva virgen extra y ajo.
- Aceite de oliva virgen extra.
- Botes de verduras en conserva como espárragos blancos, o pimientos asados en mercadona hay aptos, judías verdes, menestra de verduras…
- Frutos secos naturales o tostados.
- Dátiles o pasas sin azúcares añadidos.
- Tortitas de maíz o arroz con buenos ingredientes.
COMIDA MEDIO DÍA/ALMUERZO
- Legumbres: judías blancas, garbanzos, quinoa en vasitos brillante.
- Lechuga y ensaladas de todo tipo, tomate natural, mozarella fresca, semillas, aguacate para la ensalada.
- Huevos duros.
- Pasta de arroz (En mercadona hay y en Carrefour también).
- Pechuga de pollo o pavo.
- Cúrcuma y especias varias.
- Aceite de oliva.
- Verduras congeladas del Mercadona o de cualquier supermercado, sobretodo pimiento y cebolla.
- Fruta para postre.
- Arroz blanco (integral mucho mejor pero no me gusta nada, le añado muchísima verdura y actúa muy parecido al integral).
- Pasta de trigo integral o de trigo sarraceno, o de pasta de legumbres rojas (Mercadona, Aldi…).
- Salsa de soja para hacer platos orientales.
- Patatas.
- Champiñones en bandeja siempre tengo 3 o 4 no me pueden faltar.
CENA POR LA NOCHE
- Lata de atún o pollo al natural.
- Huevos.
- Emperador o lomos de atún.
- Chuletas de pavo.
- Pechuga de pollo.
- Verdura congelada y champiñones.
- Bolsitas de mezcla de verduras congeladas (mirar siempre que sea solamente verdura).
- Hamburguesas de pollo de carnicería, alitas.
- Pimientos asados del mercadona.
- Pan tostado tipo wasa como en el desayuno.
- Salmón al natural o en lata.
- Patata.
- Quinoa.
- Arroz.
- Fruta para postre.
- Yogur para postre.
- Queso mozarella o queso apto para hacer tortilla rellena.
Esto es lo que no me puede faltar normalmente y siempre tengo en casa, utilizo muchos más productos pero estos son casi a diario o cada día.
Yo, al no tener casi tiempo para cocinar, tengo que optimizar mucho el tiempo que paso en la cocina porque por la tarde he de hacer cena y la comida del día siguiente.
Para las comidas no hago guisos complejos, no puedo hacer sopas nada más que los fines de semana y de brick, sé que no son la mejor opción pero me fijo mucho en que tengan buenos ingredientes y las mejoro un poco yo misma, pero para domingos, porque entre semana tengo apenas media hora para comer y ha de estar todo listo.
Mi salvación son las verduras congeladas, y las de bote, judías, menestra, espárragos, pimientos, etc…antes perdía mucho tiempo pelando y troceando, ahora es sacar la bolsa, vienen ya cortados los trocitos, si es congelada, los descongelo en un momento bajo el grifo en una escurridera porque si no me dejan la sartén llena de agua, y los escurro y a la sartén antiadherente y añado siempre champiñones de bandeja. Con esas verduras tengo para el medio plato de la noche y para la comida del día siguiente que acompaño con pasta integral, arroz pasta de arroz, o quínoa y pongo algo de tomate, mucha especia que da mucho sabor.. Así en una sola acción utilizo verduras para las dos comidas y ahorro tiempo.
Muchos días lo que suelo hacer es el plato principal, ya sea un guiso rápido de judías blancas con verduras, o verduras con arroz pasta o quínoa, me pongo medio platito, acompaño con ensalada con tomate y algo de mozzarella fresca, a veces con semillas, o con espárragos o aguacate que en la ensalada está de vicio… y completo la proteína con un huevo duro y si tengo hambre dos, que no pasa nada… no como pan al medio día porque siempre incluyo hidratos en forma de legumbres, pasta, arroz… y la fruta de postre.
Muchas veces si utilizo el horno para la cena, aprovecho y hago algo al horno para la comida, porque encender el horno es gastar mínimo 3 euros… así que hay que amortizarlo, suelo hacer pimientos rellenos de verduritas con soja texturizada o carne picada… hago mñas relleno que menos y el sobrante lo uso con pasta, arroz, quinoa… hay que ser prácticos jaja.
En fin de semana, el sábado suele ser pasta con verduras del viernes, hago para dos días porque también trabajo el Sábado y como en el trabajo, así que aprovecho y el jueves cocino comida para viernes y sábado.
El domingo ya tengo o suelo tener más libertad, si no vamos a comer a casa mis padres o los de mi marido, suelo hacer pollo al horno con patatas y una buena ensalada, o sopa, aprovecho para hacer sopa… y algo de pollo y ensalada… o alguna cosa más elaborada, una lasaña.. siempre sana de verduras, etc.. algo sencillo también, no me gusta complicarme.
Para las cenas, (lo anterior era para las comidas mayormente) suelo hacer cosas súper rápidas y sencillas. Utilizo muchísimo la freidora por aire y a veces el horno.
Me pongo mi medio plato de verduras o espárragos blancos o pimiento asado, con algo de proteína, ya sea pescado, una hamburguesa de pollo o ternera, pollo, pavo, una tortilla con especias y queso dentro… revuelto con huevo y champiñones… y el hidrato suele ser siempre pan wasa integral una rebanada, a veces hago patatas a la freidora por aire y ahí no como pan, lógico.
Más o menos es lo que hago cada día, ando justa de tiempo, ya me gustaría a mí poder dedicarle más tiempo a la cocina y hacer guisos más completos porque me encanta, cuando tengo tiempo suelo hacer alguna cosita, como empanadillas de carne y verduras, o hago pan a veces, algún bizcocho saludable, la masa para pizza.etc.. . pero es muy de vez en cuando, tengo dos trabajos y mi marido trabaja muchas horas, me ayuda en lo que puede pero yo apenas tengo tiempo para cocinar y me lo tengo que montar así. Y así llevo 27 kg perdidos de momento y los que me quedan aún jeje.
Espero haberos ayudado, o dado alguna idea si no tenéis tiempo, hay opciones para comer saludable, que el tiempo no sea una excusa porque no sirve, se puede hacer y hay herramientas para ello y debemos conseguirlo. NOSOTROS PODEMOS!.
Buenas!!
Madre mía cuanta información, super interesante. Sin duda me aclara mis dudas, pero estoy empezando me gustaría preguntarte si podrías pasar alguna hoja con las comidas, meriendas y cenas de una semana cualquiera, para asi poder tomar ideas.
Un saludo
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