A 7-Day Nordic Diet Sample Menu
The Nordic diet encourages meals that are focused on locally sourced and seasonal produce, whole and fresh grains, and proteins, says Moskovitz. At the same time, it involves limiting ultra-processed foods and sugary packaged products, she says.
- Fats 25 to 40 percent
- Carbs 45 to 60 percent
- Protein 10 to 20 percent
Here is what a week’s worth of meals on the Nordic diet might look like, according to Moskovitz:
Day 1
Breakfast Oatmeal with blueberries
Lunch Barley and Brussels sprouts grain bowl
Dinner Whole-grain pasta with salmon and a side salad
Snack Hard-boiled egg with sliced cucumbers
Day 2
Breakfast Avocado and egg on whole-grain toast, with berries on the side
Lunch Tuna sandwich on whole-wheat bread
Dinner Roasted turnips, carrots, and butternut squash with quinoa and a spinach salad
Snack Apple slices with almond butter and a sprinkle of cinnamon
Day 3
Breakfast Whole-wheat pancakes with Icelandic yogurt and fruit
Lunch Bean and barley soup
Dinner Chickpea vegetable stir-fry with carrots, cabbage, and peas over brown rice
Snack Rye crispbread with avocado and smoked salmon
Day 4
Breakfast Whole-grain bagel with vegetable oil spread and smoked salmon
Lunch Beet salad with almonds, lemon, and parsley
Dinner Baked tuna with potatoes and root vegetables
Snack Skyr yogurt with fresh blueberries and a drizzle of honey
Day 5
Breakfast Scrambled eggs and spinach with whole-grain toast
Lunch Mackerel sandwich on whole-grain bread with cherry tomatoes
Dinner Peppers stuffed with beans and mushrooms
Snack Smoothie made with blueberries, kale, chia seeds, skyr yogurt, and almond milk
Day 6
Breakfast Smoothie made with blueberries, almond butter, and almond milk
Lunch Spinach salad with celery, cauliflower, low-fat cheese, and walnuts, with rye crackers
Dinner Bison burgers with sweet potato wedges and a side salad
Snack Skyr yogurt with fresh raspberries and a drizzle of honey
Day 7
Breakfast Low-fat yogurt with berries and walnuts
Lunch Quinoa with shrimp and vegetables
Dinner Baked trout with barley, Brussels sprouts, and peas
Snack Pear slices with almond butter and a sprinkle of cinnamon
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