"One must eat to live, not live to eat", the old proverb goes.
The Feel+® nutritional advice has been conceived as guidance to accompany you for as long as possible, and was founded on principles of common sense and making long-term lifestyle changes for your better, balanced health.
The Feel+ programme does not provide you with a specific diet, because diets are founded on deprivation and only last for a specific amount of time.
Feel+ has provided a few balanced menu ideas below. This will give you a general sense of how to eat a pleasant, varied and healthy diet.
Day 1 / Lunch 1
A copious lunch is detrimental to your daily activities. If you have completed your morning exercise session and are not planning on going for your walk straight after lunch, you may however replenish your strengths at the table.
- Starter: Start with grated carrots (with or without dried raisins), endive leaves (with or without nuts), beetroot, tomatoes, avocado (which is very nutritious) and lettuce. These will ease the hunger and help with digestion. Opt for a dressing with olive oil, a bit of lemon, salt and pepper.
- Main course: Vegetable pie is equally acceptable, but mind that you only have a small amount of pastry. Meat takes a long time to digest, which means it is preferably eaten for lunch. Grilled, pan fried or minced beef or chicken with vegetables, lean pork or veal casserole (filet mignon with vegetables) are other possible options. All these recipes are good, but try to avoid gravy and sauce-heavy dishes. Pasta, rice and potatoes will give you energy for what comes next.
- Dessert: Desserts prepared with fresh fruit (cakes, sorbets, fruit salads) are recommended, as are yoghurt and light dairy products.
Day 1 / Dinner 1
In order to digest and sleep well, it is recommended to dine lightly. If you have completed your exercise session late in the afternoon, you are likely to be hungry: do not throw yourself onto the appetisers or bread and butter, and limit seeds, salted almonds and cashew nuts.
- Starter: Whether it is eaten cold in summer or hot in winter, soup is an ideal starter. You may however prefer vegetables or legumes (green beans, peas, dried beans), or a lentil salad. The grains contain the least calories and are also an excellent source of slowly released carbohydrates, protein, vitamin B, mineral salts and fibres.
- Main course: Proteins? Exactly what you need but we are avoiding meat tonight. A small omelette (accompanied by whichever vegetables you like, maybe some shredded bacon, but without going overboard on melted cheese), or boiled eggs - in the shell or poached - with green vegetables (green beans, spinach, lettuce).
- Dessert: There have been few slow sugars in this meal so far, which allows you to top it off with cake: sponge cake, muffin or chocolate cake. In other words, the kind of sweetness that you can quickly and easily bake at home. Herbal tea will slowly carry you from the table to bed!
Day 2 / Lunch 2
On this second day, a little trip to Italy is sure to brighten your spirits! Starters are called antipasti and 200 pages would not suffice if one were to write a list of all the marvellous antipasti there are.
- Starter: Capsicum can be cooked in the oven, peeled, cut in slices and sprinkled with lemon juice and pressed garlic. Leave it in the fridge overnight before serving. A rocket lettuce-mozzarella (or feta) salad, grilled eggplant with some oil and vinegar.
Pasta on the side? Veal schnitzel served with lemon or steak, served with some simmering tomatoes with herbs, onions and a splash of white wine. There you have it, the Italian sun at your feet.
Pasta as a single course? Be careful about the sauce you choose – carbonara contains bacon, eggs and parmesan. Choose pesto, bolognese (minced meat in tomatoes) or spaghetti alle vongole (cook some mussels with onion, garlic and parsley and serve on top of the spaghetti).
Dessert: If you are still a little hungry, you could eat some fruit.
Day 2 / Dinner 2
Fish night! Decide which course (starter or main), which fish (all fish is good, but be careful not to eat too much herring in oil - because of the oil), in what kind of dish.
- Starter: Sardines, marinated mackerel, tuna mousse on bread, anchovies and tomatoes. All of these can be eaten cold.
- Main course: Since you are going out to buy fish, why not serve a nice pot of calamari, shrimp or mussels as the main course? They can also be eaten as a starter. No mussels without chips? Here's a little trick: quarter potatoes length-wise, add mediterranean herbs, sprinkle some oil on top and put them in the oven at 180°C. Tasty and not fried! As for the choice of fish, vary your choices yet all the while avoiding threatened species. In the oven, steamed, seared on one side, or gratin: it's all about what you like best. Just remember not to overcook your fish. Serve with blanched fennel, mixed fried chard, endive or leek, and all your preferred herbs, dry or fresh.
- Dessert: Seasonal fruit in a bowl of yoghurt puts a perfect ending to this meal.