“Dr Laurent Chevalier Book” – “Je vie avec une maladie Auto-Immune”:

Dr Chevalier Book “Healthy Meal for a Random Week”

(French Original Version):

MENU IDEAS FOR ONE WEEK :

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Breakfast (Every Day)

• A large glass of water, rooibos (caffeine-free), green tea, chicory, or decaffeinated coffee.
• Sourdough or Levain bread.
• Cheese (30g) or natural yogurt.
• Fruit compote and/or fresh homemade juice.
• Option: a small homemade pastry on day 7 only.

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Day 1

Lunch

• Organic tomato salad, shallots, or other seasonal raw vegetables.
• Salmon or trout.
• Wholegrain rice, green peas.
• Cheese (30g), sourdough or Levain bread.
• Kiwi or other seasonal fruit.

Dinner

• Soft-boiled egg.
• Lentil salad with walnut oil.
• Fruit kefir.
• Apricot compote or other.

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Day 2

Lunch

• Beets or red cabbage with vinaigrette.
• 5–7% fat lean steak.
• Green beans with tomato sauce, quinoa.
• Blue cheese (30g), bread.
• Pear or other seasonal fruit.

Dinner

• Green salad (arugula).
• 2 sardines in olive oil.
• Chickpeas with shallots.
• Yogurt.
• Plums or other seasonal fruit.

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Day 3

Lunch

• Endives and walnuts with vinaigrette.
• Chicken or duck fillet.
• Broccoli, carrots, mashed potatoes.
• Aged cheese (30g), bread.
• Apple or other seasonal fruit.

Dinner

• Ratatouille.
• Omelet, plain.
• Fresh goat cheese, pinch of thyme.
• Fruit kefir.

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Day 4

Lunch

• Grated carrots, palm hearts with vinaigrette.
• Mackerel.
• Tomatoes Provençal style and small spelt.
• Fromage blanc, red berries.
• Grapes or other seasonal fruit.

Dinner

• Hot vegetable soup or broth.
• White ham or smoked turkey ham.
• Cauliflower gratin.
• Natural yogurt.
• Seasonal fruit.

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Day 5

Lunch

• Lentil salad.
• White fish.
• Curry rice, coconut.
• Blue cheese (30g), bread.
• Plums or other seasonal fruit.

Dinner

• Green salad, artichoke hearts.
• Salmon or smoked trout.
• Green beans.
• Blue cheese (30g), bread.
• Mandarin or other seasonal fruit.

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Day 6

Lunch

• Cucumber with fromage blanc and chives.
• 5–7% fat lean steak.
• Carrots, small steamed potatoes, shallots.
• Brie cheese with rind (30g), bread.
• Apple or other fruit.

Dinner

• Fish soup.
• Sautéed shrimp and vegetables (wok-style).
• Wholegrain pasta.
• Cheese (30g), bread.
• Orange or other seasonal fruit.

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Day 7

Lunch

• Lamb’s lettuce salad, peppers, olives.
• Roasted leg of lamb.
• Green beans with garlic.
• Goat cheese, raspberries.
• Fruit kefir.

Dinner

• Raw vegetables.
• Egg (hard-boiled), homemade vegetable flan (low-fat).
• Fresh farmer’s cheese (30g), bread.
• Apple compote or other.

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( Version Translated from French Original Book from Dr Laurent Chevalier )