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See the menu of the day and click on the photo for ingredients and recipes.

This padlet is the result of collaborative work within the Erasmus + project Phil: Promote Healthy Habits and Improve Languages.
It shows a balanced menu for 14 days which includes all the food groups and nutrients for the recommended diet for an adult.
It was created and designed by a student in EOI Ferrol with contributions from all other partner organizations.
It has been professionally tested  by students and teachers of Nutrition and Dietetics from CIFP Anxel Casal - A Coruña.

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Breakfast:
A bowl of seasonal fruit, Yogurt, Tea,Nuts
Lunch:
Galician broth

1 portion of bread

A piece of seasonal  fruit
Afternoon snack:
Banana milkshake with oatmeal
Dinner:
Pasta with mussels and prawns

Vegetable salad

1 Yogurt

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Breakfast:
A glass of fresh juice

A hot drink

Whole bread toast with cream cheese and honey

Lunch:
Pepper and tomato salad

Grilled tuna with rice and corn

Pineapple

Afternoon snack:
A piece of seasonal fruit
Dinner:
Pumpkin Soup

Cheese omelette

1 yogurt.

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Breakfast:
Oats, yogurt and fruit

A portion of nuts (30g)

Lunch:
Vegetable ratatouille and boiled egg pie

Chicken salad
A piece of fruit

Afternoon snack:
Cottage cheese with honey and nuts
Dinner:
Fish soup

Seeded bread toast

A piece of fruit

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Breakfast:
Orange carpaccio with nuts, milkand wholemeal toast.

Lunch:
Salad

Roasted  sea bream

A portion of bread.

A piece of seasonal fruit

Afternoon snack:
A hot drink (coffee, herbal tea), a slice of homemade cheesecake
Dinner
Rice with mushrooms

1 portion of bread

A  piece of seasonal fruit

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Breakfast:
Avocado on toast with tomato and cheese

Fresh fruit juice
Lunch:
Stewed beans with vegetables

Piperade

Yogurt
Afternoon snack:
A piece of seasonal fruit
Dinner:
Courgette toasts

Baby spinach leaves salad

A piece of fruit

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Breakfast:
Oat pancakes, fruit and yoghurt

Lunch:
Asparagus in yoghurt sauce or quark cheese, served with sprinkled nuts.

Swiss chard and chicken lasagne
A piece of fruit

Afternoon snack:
Fruit skewer
Dinner:
Sautéed peas with serrano ham and poached eggs
A portion of bread

A piece of fruit

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Breakfast:
Coffee/milk/tea,  fruit, wholemeal soda bread with cheese and smoked salmon

Lunch:
Buckwheat with vegetables

Grilled turkey fillets

1 portion of bread

1 Yogurt

Afternoon snack:
A piece of fruit
Dinner:

Homemade ravioli

Tomato salad

A piece of fruit

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Breakfast:
Oat Porridge with fruit and nuts

Lunch
Cesnacka

Granadiersky pochod

A piece of fruit

Afternoon snack:
Yogurt with prunes and hazelnuts
Dinner:
Roasted Pumpkin

stuffed with quinoa and chicken

A piece of fruit

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Breakfast:
Muesli with milk and nuts.

1 piece of fruit

Lunch:
Roasted cauliflower

Fish in green sauce

1 serving of bread

Dessert: yogurt

Afternoon snack:
A piece of fruit
Dinner:
Watercress salad

1 Yogurt

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Breakfast:
Coffee/Milk/Tea, a piece of fruit

Homemade courgette cake

Lunch:
Vegetable salad

Meat with mushrooms and mashed potatoes

Cottage cheese with honey and nuts

Afternoon snack:
1 Baked apple
Dinner:
Green beans cooked with potatoes, carrots and tuna

Seasonal fruit salad

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Breakfast:
Salad: fresh fruit, raisins and walnuts with kefir.

Lunch:
Rice and lentil soup
A portion of bread.
An orange.

Afternoon snack:
A small tuna and tomato sandwich
Dinner:
Pasta salad
A piece of seasonal fruit.

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Breakfast:
Fruit with a yogurt, one glass of milk,

2-3 oat biscuits

Lunch
Rice with broccoli and carrots

Stuffed aubergines with minced meat

Afternoon snack:
Avocado and cottage cheese on toast
Dinner:
Fish en papillote

Salad

1 serving of bread

A piece of fruit

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Breakfast:
Buckwheat Crepes

Coffee, milk or tea

Lunch
SaltibarsciaI (Beet soup)

Kugelis

1 portion of bread

A piece of fruit

Afternoon snack:
Any seasonal fruit
Dinner:
Home made pizza

Stuffed endives

1 Yogurt

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Breakfast:
Homemade brioche with fruit preserve

1 yogurt, milk, fresh juice

Lunch
Ceska Bramboracka

Vepro-Knedlo-Zelo

1 portion of bread

Red fruit salad

Afternoon snack:
Grapes and cheese
Dinner:
Quinoa salad

1 portion of bread

Dessert: Kefir with honey and nuts.