Ideal weekly menu for the change of season

The arrival of the warm season can bring with it certain ailments: fatigue, difficulty in keeping up with the daily grind, loss of concentration, headaches, gastrointestinal changes, insomnia and irritability.

Many of these symptoms can be ‘cured’ with the right diet. Indeed, spring is the season of lightness and purification, which in turn can guide us to a summer of wellness.

Here’s a menu for an entire week that will help you face this time of year in peak form:


Breakfast: hazelnut porridge and activated almonds with a garnish of apricot or other fruit

Snack: 1 orange…the season’s almost over!

Lunch: rocket salad with chick peas, turmeric and goldenberry

Snack: avocado mousse and bitter cocoa

Dinner: spinach and carrot pie with chia seeds


Breakfast: coconut yogurt with acai granola

Snack: 2 kiwi

Lunch: quinoa with vegetable curry

Snack: activated almond lemon bar

Dinner: cream of fennel and white bean soup


Breakfast: buckwheat bread with almond butter

Snack: 7-8 almonds

Lunch: buckwheat with rocket pesto and chia seeds

Snack: soy yogurt

Dinner: chick pea + spinach burger with oil and vinegar


Breakfast: chia pudding

Snack: fresh-squeezed orange or grapefruit juice

Lunch: black Venus rice with red lentils and saffron

Snack: goldenberry bar

Dinner: cream of pea and spiced potato soup with hemp protein


Breakfast: non-dairy yogurt (try cashew) with strawberries, cocoa nibs and coconut chips

Snack: 1 apple

Lunch: buckwheat tortiglioni with turnip greens, pine nuts and lemon

Snack: banana smoothie with coconut water

Dinner: tabouleh of edamame and chick peas, with string beans, turmeric and mulberry


Breakfast: overnight porridge with dark cocoa,chia and chopped almonds

Snack: fresh-squeezed orange or grapefruit juice

Lunch: spinach salad with cherry tomatoes, carrots, avocado and chia seeds

Snack: bowl of strawberries and coconut chips

Dinner: buckwheat focaccia with rocket and cherry tomatoes


Breakfast: pancakes (using banana in the batter) with sprouted grains and seeds

Snack: 3/4 walnuts

Lunch: asparagus risotto + baby greens

Snack: 2 kiwi

Dinner: farinata of curried chick peas + spinach and carrot salad

Buon appetito!

Dott.ssa Francesca Oggionni Dietician


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