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10-day Diet Recipes For Eating Well in Quarantine

Diet Recipes: They are light, balanced, tasty, and suitable dishes for the whole family with which you can enjoy cooking, eating, and without going overboard.

For Every Taste

Next, you have the 10-day diet lunches and dinners’ main course to eat well during the quarantine, from roast chicken to vegetable creams, pizza, and paella.

1. Meal Day 1: Roast Chicken With Apple

For 6 People, You Need:

1 free-range chicken about 2.5 kg | 3 apples | dried fruits | rosemary | thyme | 1 glass of sweet wine | 1 lemon | 1 cinnamon stick | oil | salt | Pepper.

Roast Chicken With Apple

Step by Step

  • Preheat the oven to 200 °, and clean the chicken and season it inside and out.
  • Fill it with the herbs, cinnamon, half of the apples, and if you have nuts and some lemon wedge. Sew it and tie the legs.
  • Spread oil on all sides. Cover it with parchment paper and bake it for 30 min. Add the whole apples without a tail.
  • Uncover it, water it with its juice and ½ glass of wine, cover and bake another 70 min at 160 °.
  • Remove and add the rest of the apples and dried fruits to the tray, pour the remaining wine, and bake another 20 min.
  • Go up to 180 ° and bake 10 more minutes.

Tip: with the leftover chicken, you can make the chicken salad the next day. If you want more ideas, here are more recipes with chicken.

Dinner Day 1: Zucchini Cream

For 4 people, you need:

2 zucchini | 1 onion | 2 medium potatoes (optional) | 100 ml of milk | 30 g shaved parmesan cheese (optional) | salt | black Pepper

Step by Step

  • Wash the zucchini, peel them, and cut them into slices. Peel the onion and potatoes and cut them into pieces.
  • Put a saucepan with 1 l of water on the fire, add a teaspoon of Saltsalt and add the vegetables. Cover the pan and cook over medium heat for 20 minutes.
  • Take it off the heat and remove part of the cooking water. Reserve it.
  • Add the milk and crush until you get a homogeneous cream.
  • Rectify the thickness with the reserved cooking broth.
  • Divide it into individual bowls and sprinkle with the Parmesan shavings and a pinch of Black Pepper.

2. Meal Day 2: Hake in Green Sauce

For 4 people, you need:

700 g of hake fillets | 8 clams (optional) | 2 or 3 cloves of garlic | 300 ml of fish broth | 3 sprigs of parsley | 2 tablespoons of olive oil | salt | Pepper

Step by Step

  • Soak the clams in salted water for at least 30 minutes, to remove any sand.
  • Wash the hake, dry it, and season with Saltsalt and Pepper. Heat the oil in a saucepan that can also be used in the oven. Add the fish and brown it. Remove it and reserve it.
  • In the same saucepan, brown the peeled and minced garlic. Water with the broth and bring to a boil. Sprinkle with the chopped parsley, and pass everything through the mixer.
  • Return the hake to the casserole and bake it for 8 min at 180º.
  • When it is 5 min to finish cooking, add the drained and rinsed clams.
  • Serve the hake and clams with the hot sauce.

Dinner Day 2: Chicken Salad

For 4 people, you need:

400 g of chicken breast | 1 leek | ½ glass of white wine | 4 tablespoons of soy sauce | 2 tablespoons of honey | 200 g of mixed lettuce sprouts | 300 g of fresh cheese | 40 g of raisins | 25 g pine nuts | 1 tablespoon of Dijon mustard | 1 tablespoon of apple cider vinegar | olive oil | Saltsalt and Pepper.

Step by Step

  • Cut the leftover grilled chicken breast from yesterday and reserve.
  • Wash and cut the leek into bias slices, leaving only the white part.
  • Saute the leek for about 4 min with the pan covered.
  • Add honey, soy, and a glass of wine and cook for about 5 more minutes. Once cold, beat.
  • Pass the pine nuts through the pan.
  • Place the lettuces, the diced cheese, and the chicken accompanied by the pine nuts and vinaigrette’s leeks.

Alternatives: If you prefer other options, look at our comfortable, quick, and delicious salad recipes!

3. Meal Day 3: Chickpeas With Vegetables

For 4 people, you need:

400 g of cooked chickpeas | 200 g of spinach | ½ pumpkin | 8 dl of vegetable broth | 2 cloves of garlic | 1 onion | 1 tomato | 1 green pepper | 1 teaspoon of sweet paprika | thyme | laurel | salt | olive oil.

Chickpeas With Vegetables

Step by Step

  • Wash the spinach and drain. Peel the pumpkin, remove the seeds, and cut it into cubes. Peel and chop the onion and garlic. Wash the tomato and Pepper, clean this, and chop both.
  • Cook the garlic, 1 minute, at the bottom of the oil. Add the Pepper and onion, cook 4 minutes, and add the paprika and tomato.
  • Stir and let cook 5 minutes. Add the rinsed chickpeas, the squash, and the washed bay leaf and thyme.
  • Pour in the broth and cook for 20 minutes, until the pumpkin is tender.
  • Add the spinach, season, and cook 5 minutes.

Get more out of it: Canned legumes are ideal for making easy and nutritious dishes; Here are recipes that you can make with a jar of chickpeas.

Dinner Day 3: Vegetable Broth With Noodles

For 4 people, you need:

2 turnips | 2 parsnips | 1 potato | 2 carrots | 1 onion | 1 handful of noodles per person | 1 bay leaf | Salt.

Step by Step

  • Peel the turnips and the potato. Scrape up the carrots and parsnips.
  • Wash all these vegetables and divide them into medium cubes.
  • Peel the onion and cut it the same.
  • Put all these vegetables in a saucepan, cover them with water, add 1 teaspoon of Saltsalt, and the bay leaf well washed.
  • Bring to a boil and cook slowly for 25 minutes.
  • Then add the noodles and cook them for the time indicated on the package.

Tip: prepare double the broth and, before incorporating the noodles, reserve half for dinner on day 10. You can also do it with other vegetables or ingredients you have; You have many alternatives in our soups to lose weight light and satiating.

4. Meal Day 4: Greek Salad

For 4 people, you need:

3 tomatoes | 1 green pepper | 1 onion | 150 g of fresh cheese | some green salad leaves | 1 zucchini | 4 tablespoons of black olives | 2 tablespoons of capers (optional) | 1 clove of garlic | pinch of oregano | 1 lemon | olive oil | pepper | Salt.

Step by Step

  • Prick the garlic with a fork and rub the sides of a salad bowl to make them flavor.
  • Add the chopped salad leaves, diced bell pepper, tomato wedges, onion rings, and zucchini grated on a coarse-hole grater.
  • Mix a squirt of lemon juice with Saltsalt, Pepper, and oregano. Pour the olive oil in the string and beat until the vinaigrette emulsifies.
  • Sprinkle with diced cheese, olives, and capers, season with vinaigrette, and serve.

Dinner Day 4: Ratatouille With Egg

For 4 people, you need:

4 eggs | 1 onion | 1 zucchini | 1 aubergine | 1 red pepper | 1 green pepper | 150 g of crushed tomato | salt | pepper | some basil leaves | olive oil.

Step by Step

  • Blunt the eggplant and clean the peppers. Wash them and cut them into small pieces.
  • Peel the onion and chop it. Cook 5 min., With the peppers, in a pan with 4 tablespoons of oil.
  • Add the eggplant and continue cooking for 5 minutes.
  • Add the crushed tomato, Saltsalt, and Pepper and cook for 2 more minutes, stirring.
  • Divide the ratatouille into 4 refractory pots.
  • Crack 1 egg in each one, season them and cook in the preheated oven at 200º, from 10 to 15 min.
  • Remove the casseroles from the oven and serve with toast.

Faster: Instead of baking it, you can do it with the ratatouille and a boiled egg.

5. Lunch Day 5: Veal and Vegetable Fajitas

For 4 people, you need:

2-3 leftover grilled beef steaks | 8 corn or wheat tortillas | 2 tomatoes | 1 chili | 2 chives | 2 green peppers | 2 red peppers | 2 tablespoons of fried tomato | olive oil | Saltsalt.

Step by Step

  • Cut the fillets into thin strips. Clean the peppers and chives and wash them. Split the first into small pieces and the second into feathers.
  • Also, wash the tomatoes and cut them into cubes. Chop the chili.
  • Heat the bottom of the oil and sauté the chives and the Pepper for 2 min.
  • Add the tomato and the chili, and continue cooking for 2 more minutes, stirring occasionally.
  • Add the fried tomato and season. Add the fillets and skip them for a few moments.
  • Heat the tortillas for a few seconds in a pan without adding fat. Divide the preparation into them, fold them over the filling, and serve.

Alternatives: you can do it with any sautéed meat or vegetables that you have on hand or take advantage of other foods’ leftovers.

Dinner Day 5: Vichyssoise

For 4 people, you need:

4 leeks | 4 green apples | 1 l of chicken or vegetable broth | 200 ml of milk | olive oil | salt | white pepper | chive.

Step by Step

  • Wash the leeks, chop them and saute over low heat in a saucepan with oil until they become translucent.
  • Peel the apples cut them in half moons and add them to the leeks, reserving half an apple to decorate.
  • Saute the apples and leeks for a few minutes and add the broth and milk. Season with Saltsalt and Pepper and cook 20 minutes more.
  • Remove the pot from the heat, crush all the contents, and go through the Chinese.
  • Return to the fire, add the evaporated milk and boil for a few minutes. Rectify the salt point and strain again.
  • Reserve in the fridge and serve cold with apple slices.

To decorate: we have chopped chives, but it is also delicious with chopped fresh parsley or mint.

6. Lunch Day 6: Fish Paella

For 6 people, you need:

300 g of rice | 12 prawns | 1 giant cuttlefish | 250 g of clams | 1 dozen mussels | ½ bell pepper | 3 cloves of garlic | 2 ripe tomatoes | 1 sprig of parsley | 1 ½ liters of fish stock | ½ teaspoon of paprika | saffron | oil | Salt.

Diet Recipes

Step by Step

  • Chop 2 garlic and grate the tomatoes, chop the cuttlefish. Put the clams in a strainer and immerse in saltwater.
  • Mark the shrimp 1 min on each side with 2 tbsp. of oil. Reservation. Incorporate them into the paella.
  • Chop the Pepper. Add 6 tbsp. of oil to the paella and fry it 5 min with the garlic.
  • Add the cuttlefish and tomato. Stir fry 5 min and add paprika.
  • Stir and toss the rice. Stir and pour the broth. Add Saltsalt and saffron and cook 5 minutes over high heat.
  • Lower the heat, correct with Saltsalt if necessary, and cook for 4 more minutes.
  • Add clean clams and mussels. After 3 minutes, spread the prawns on top and add the chopped.
  • Cook another 3 minutes and remove. Let stand, covered with a cloth.

More options: If you want to try other rice dishes, take a look at the most sought-after rice recipes and ways to make rice with vegetables for all tastes.

Dinner Day 6: Homemade Pizza

For 4 people, you need:

For the dough: 520 g of wholemeal flour | 25 g fresh baker’s yeast | 2 tablespoons of oil | 2 teaspoons of sugar | 1 pinch of Saltsalt.

For the filling: cooked ham | mozzarella | sliced ​​tomato | oregano | oil | salt | Pepper

Step by Step

  • Dilute the yeast in 100 ml of warm water. Form a volcano with 500 g of flour and add Saltsalt, sugar, oil, and yeast in the center.
  • Mix and pour 200 ml more warm water little by little. Knead until you get an elastic dough. Make a ball, cover it with a cloth and let it rest for 1 h.
  • Flour the work table and work the dough a few more minutes. Divide it into 4 parts and roll them out into 4 pizzettas.
  • Spread the crumbled mozzarella over them and bake them for 20-25 min, until the dough is browned.
  • Take them out and distribute the tomato slices, ham, and oregano.

7. Lunch Day 7: Potato Omelet

For 4 people, you need:

6 eggs | 600 g of potatoes | 1 chive | 2 garlic sprouts | olive oil | salt | Pepper.

Step by Step

  • Peel the potatoes, wash them and cut them into ½ cm slices. Steam or microwave them.
  • Clean the chives and garlic, wash and chop finely. Make them in a pan with oil over low heat for about 10 minutes, until they are transparent.
  • Add the boiled or steamed potatoes to make them taste.
  • Crack the eggs into a bowl, season with Saltsalt and Pepper, and beat them with a fork.
  • Add the well-drained vegetables, mix and let stand 5 min.
  • Set the omelet 3 to 4 minutes over medium heat, moving the pan gently not to stick.
  • Turn it over and do it for 2-3 minutes on the other side.

Dinner day 7: carrot cream

For 4 people, you need:

500 g of carrots | 1 onion | 1 leek | 150 ml of vegetable broth | olive oil | salt | pepper | grated ginger (optional).

Step by Step

  • Peel the onion and cut it into julienne strips. Clean the leek and cut it into thin slices. Scrape the carrots, wash them, and cut them into slices.
  • Heat oil in a pot. Sauté the onion, ginger, and leek for about 5 minutes or so.
  • Add the carrots to the sauce, season with Saltsalt and Pepper, and fry for a few minutes.
  • In the same pot that you have sauteed the vegetables, add water until it covers them all.
  • Boil the set over medium heat for about 20 minutes. And In the end, add the vegetable broth.
  • Crush the cooked vegetables with the water and the broth—salt grinding.

Save time and effort: double the cream and save it in portions for dinner on the 9th.

8. Meal Day 8: Bean and Sardine Salad

For 4 people, you need:

400 g of cooked white beans | 2 tomatoes | 1 can of sardines in oil | 1 avocado | 60 g of black olives | 4 tablespoons of olive oil | 4 tablespoons of sherry vinegar | salt | Pepper.

Bean and Sardine Salad

Step by Step

  • Wash the tomatoes, dry them, and cut them into wedges.
  • Peel the avocado, cut it in half, remove the bone, and cut the pulp.
  • Pour the oil and vinegar into a bowl and add a pinch of Saltsalt and Pepper’s pinch. Stir everything with a fork or manual sticks until the ingredients are incorporated.
  • Drain the beans. Also, drain the sardines and chop them.
  • Mix them with the beans, olives, avocado, and tomatoes.
  • Dress everything with the vinaigrette and serve cold.

Dinner Day 8: Onion Soup

For 4 people, you need:

4 onions | 2 tablespoons | flour tureens (optional) | 1 liter of chicken or vegetable broth | olive oil | a splash of white wine | salt | Pepper.

Step by Step

  • Cut the onions into half rings.
  • Heat a stream of olive oil in a saucepan, add the onion and cook over medium-low heat until transparent.
  • Add white wine and let evaporate.
  • Add the flour and ground pepper and stir well.
  • Add the broth, turn up the heat until it boils and simmer for 20 minutes.
  • Add Saltsalt and Pepper and serve.

Accompaniment: cut some slices of bread, sprinkle a little grated cheese and aromatic herbs on top, and gratin them.

9. Lunch Day 9: Chicken Couscous

For 4 people, you need:

2 chicken breasts | 1 onion | 1 sprig of parsley | 150 g of green beans | 2 carrots | 1 zucchini | 1 glass of precooked couscous | salt | pepper | 1 teaspoon of ground cumin | 2 cloves of garlic | 1 teaspoon of paprika | olive oil.

Step by Step

  • Wash, peel and cut the carrots and onion. Peel and chop the garlic.
  • Clean the green beans and cook in salted water for 7 min: drain and reserve.
  • Macerate the diced chicken with cumin and garlic for 10 minutes.
  • Mix the couscous with the same amount of boiling water. Add a thread of oil, season and add the remaining cumin. Let it swell for 5 minutes and slice it with a fork.
  • Brown the chicken. Season and reserve it. Sauté the onion for 2 min. Add the remaining garlic, zucchini, and carrots, and sauté 4 minutes.
  • Serve it all together with chopped parsley.

For dinner, repeat the carrot cream from day 7.

10. Lunch Day 10: Cod With Chickpeas and Spinach

For 4 people, you need:

400 g of cooked chickpeas soaked | 1 onion | 3 cloves of garlic | 500 kg of spinach | 350 g of desalted cod | 2 eggs | 1 slice of dry bread | 1 sprig of parsley | 2 bay leaves | olive oil | sweet paprika | Saltsalt.

Step by Step

  • Cook the eggs 10 minutes, peel them, and reserve. Fry dry bread with garlic and reserve.
  • Saute chopped onion and garlic 5 min. Add the sweet paprika and stir. Cover everything with a liter of water.
  • Add the spinach, cover the casserole, and cook over low heat 10 min.
  • Add the cooked chickpeas and the diced desalted cod, and cook for 8-10 min.
  • Make a mince with the bread and garlic that you have fried and added it to the porridge while adding the boiled eggs cut into quarters. Cook for 2 more minutes and serve hot.

For dinner, repeat the vegetable broth from day 3.

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