{"id":48,"date":"2008-04-03T00:00:00","date_gmt":"2008-04-03T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/effective-eating\/living-it-sample-week-of-menus-70-plan"},"modified":"2017-09-18T17:31:36","modified_gmt":"2017-09-18T21:31:36","slug":"living-it-exemple-de-semaine-de-menus-70-plan","status":"publish","type":"post","link":"https:\/\/billybeck.com\/fr\/effective-eating\/living-it-sample-week-of-menus-70-plan","title":{"rendered":"LIVING IT - Exemple de semaine de menus 70% Plan"},"content":{"rendered":"<h3><strong>Lundi :<\/strong><\/h3>\n<ul>\n<li><strong>Petit d\u00e9jeuner :<\/strong> Fajita d\u00e9jeuner : Blancs d'oeufs, poivrons et fromage Kraft gratuit roul\u00e9s dans des tortillas de bl\u00e9 entier.<\/li>\n<li><strong>En milieu de matin\u00e9e :<\/strong> Fromage blanc all\u00e9g\u00e9 et myrtilles<\/li>\n<li><strong>D\u00e9jeuner :<\/strong> (option coinc\u00e9 sur la route)Subway six pouces de poulet r\u00f4ti sur bl\u00e9 entier avec moutarde, laitue et tomate.<\/li>\n<li><strong>En milieu d'apr\u00e8s-midi :<\/strong> Poitrine de dinde hach\u00e9e m\u00e9lang\u00e9e \u00e0 du riz brun et des poivrons.<\/li>\n<li><strong>D\u00eener :<\/strong> Steak de b\u0153uf, patates douces au four et asperges<\/li>\n<li><strong>Soir\u00e9e :<\/strong> Cabillaud au poivre et au citron avec l\u00e9gumes \u00e0 la vapeur<\/li>\n<\/ul>\n<h3><strong>Mardi :<\/strong><\/h3>\n<ul>\n<li><strong>Petit d\u00e9jeuner :<\/strong>\u00a0Sandwich du petit d\u00e9jeuner : Des \u0153ufs battus sur du pain Ezekiel avec du fromage KRAFT Free fondu dessus.<\/li>\n<li><strong>En milieu de matin\u00e9e :<\/strong> Fromage gratuit Kraft sur 2 tranches de pain Ezekiel grill\u00e9<\/li>\n<li><strong>D\u00e9jeuner :<\/strong> Salade de poulet (laitue, concombres, tomates, oignons) avec sauce all\u00e9g\u00e9e<\/li>\n<li><strong>En milieu d'apr\u00e8s-midi :<\/strong> Salade de poulet (poulet, moutarde de Dijon \u00e9pic\u00e9e, mayo all\u00e9g\u00e9e) farcie dans un pain pita au bl\u00e9 entier.<\/li>\n<li><strong>D\u00eener :<\/strong> Fajitas au poulet : Poitrine de poulet, poivrons et tortillas de ma\u00efs garnies de cr\u00e8me sure sans mati\u00e8re grasse et de salsa.<\/li>\n<li><strong>Soir\u00e9e :<\/strong> Cr\u00e8me de riz m\u00e9lang\u00e9e \u00e0 des prot\u00e9ines en poudre.<\/li>\n<\/ul>\n<h3><strong>Mercredi :<\/strong><\/h3>\n<ul>\n<li><strong>Petit d\u00e9jeuner :\u00a0<\/strong>Shake prot\u00e9in\u00e9 m\u00e9lang\u00e9 \u00e0 des fraises et \u00e0 un m\u00e9lange JELL-O de pudding \u00e0 la banane sans sucre.<\/li>\n<li><strong>En milieu de matin\u00e9e :<\/strong> Poudre de prot\u00e9ines m\u00e9lang\u00e9e \u00e0 du yogourt l\u00e9ger et des c\u00e9r\u00e9ales aux noix de raisin.<\/li>\n<li><strong>D\u00e9jeuner :<\/strong> Chili \u00e0 la dinde vers\u00e9 sur une pomme de terre au four<\/li>\n<li><strong>En milieu d'apr\u00e8s-midi :<\/strong> Fromage blanc all\u00e9g\u00e9 m\u00e9lang\u00e9 aux flocons d'avoine<\/li>\n<li><strong>D\u00eener :<\/strong> Crevettes servies sur un lit de riz avec une salade garnie d'une vinaigrette \u00e0 faible teneur en mati\u00e8res grasses<\/li>\n<li><strong>Soir\u00e9e :<\/strong> Shake prot\u00e9in\u00e9 (Formula-1) m\u00e9lang\u00e9 \u00e0 de l'eau.<\/li>\n<\/ul>\n<h3><strong>Jeudi :<\/strong><\/h3>\n<ul>\n<li><strong>Petit d\u00e9jeuner :<\/strong> Faites des cr\u00eapes aux blancs d'oeufs ! M\u00e9langez 6 blancs d'\u0153ufs ou \u00bd tasse de All Whites by Egg Beaters avec \u00bd tasse de fromage blanc 1%, 1 tasse de flocons d'avoine ou de son d'avoine et de la cannelle.<\/li>\n<li><strong>En milieu de matin\u00e9e :<\/strong> Prot\u00e9ine de lactos\u00e9rum \u00e0 la vanille (formule 1) m\u00e9lang\u00e9e \u00e0 des baies congel\u00e9es.<\/li>\n<li><strong>D\u00e9jeuner :<\/strong> Saut\u00e9 de poulet : poitrine de poulet, riz brun, pois mange-tout, carottes, ch\u00e2taignes d'eau et sauce teriyaki l\u00e9g\u00e8re.<\/li>\n<li><strong>En milieu d'apr\u00e8s-midi :<\/strong> Amandes grill\u00e9es et une pomme<\/li>\n<li><strong>D\u00eener :<\/strong> Chili \u00e0 la dinde : Poitrine de dinde hach\u00e9e, haricots rouges, sauce tomate et assaisonnement pour chili.<\/li>\n<li><strong>Soir\u00e9e :<\/strong> Fromage blanc all\u00e9g\u00e9 avec des tranches de fruits (pommes, baies)<\/li>\n<\/ul>\n<h3><strong>Vendredi :<\/strong><\/h3>\n<ul>\n<li><strong>Petit d\u00e9jeuner :<\/strong> Omelette aux \u00e9pinards, tomates et poivrons avec des flocons d'avoine.<\/li>\n<li><strong>En milieu de matin\u00e9e :<\/strong> Salade de thon (mayo all\u00e9g\u00e9e et moutarde de Dijon) avec des tranches de pommes<\/li>\n<li><strong>D\u00e9jeuner :<\/strong> Saumon grill\u00e9, riz brun et l\u00e9gumes \u00e0 la vapeur.<\/li>\n<li><strong>En milieu d'apr\u00e8s-midi :\u00a0<\/strong>Beurre de noix de cajou sur un g\u00e2teau de riz.<\/li>\n<li><strong>D\u00eener :<\/strong> Filet de porc, ignames au four avec cannelle et brocolis.<\/li>\n<li><strong>Soir\u00e9e :<\/strong> Shake prot\u00e9in\u00e9 au chocolat avec 1 cuill\u00e8re \u00e0 soupe de beurre d'amande<\/li>\n<\/ul>\n<h3>Samedi :<\/h3>\n<ul>\n<li><strong>Petit d\u00e9jeuner :<\/strong> Poudre de prot\u00e9ines \u00e0 la vanille, conserves de fraises l\u00e9g\u00e8res Smuckers et flocons d'avoine m\u00e9lang\u00e9s ensemble.<\/li>\n<li><strong>En milieu de matin\u00e9e :<\/strong> Fromage blanc all\u00e9g\u00e9 et une p\u00eache<\/li>\n<li><strong>D\u00e9jeuner :<\/strong> Poitrine de poulet grill\u00e9e avec sauce BBQ, pomme de terre au four avec cr\u00e8me aigre sans mati\u00e8re grasse et salade avec vinaigre balsamique.<\/li>\n<li><strong>En milieu d'apr\u00e8s-midi :<\/strong>\u00a0Formula-1 Shake prot\u00e9in\u00e9.<\/li>\n<li><strong>D\u00eener :<\/strong> Hamburger de poitrine de dinde hach\u00e9e sur pain de bl\u00e9 entier (Ezekiel) avec laitue et cornichons.<\/li>\n<li><strong>Soir\u00e9e :\u00a0<\/strong>Shake prot\u00e9in\u00e9 (avec de l'eau et des gla\u00e7ons).<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Bien que de nombreuses personnes sachent comment manger mieux, la plupart d'entre elles ne parviennent pas \u00e0 suivre le mouvement. Mon exp\u00e9rience m'a appris que la solution dans la plupart de ces cas est de fournir des indications pr\u00e9cises sur la fa\u00e7on de proc\u00e9der.  Lisez ce qui suit pour obtenir quelques id\u00e9es sur la fa\u00e7on d'alimenter la perte de graisse.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[10],"tags":[],"class_list":["post-48","post","type-post","status-publish","format-standard","hentry","category-effective-eating"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>LIVING IT - Sample Week of Menus 70% Plan - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/effective-eating\/living-it-sample-week-of-menus-70-plan\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"LIVING IT - Sample Week of Menus 70% Plan - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"While many people possess the knowledge of how to eat better, most fail to follow through. 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