{"id":7566,"date":"2025-03-06T12:20:13","date_gmt":"2025-03-06T11:20:13","guid":{"rendered":"https:\/\/dukanette.fr\/?p=7566"},"modified":"2025-03-06T12:57:03","modified_gmt":"2025-03-06T11:57:03","slug":"menu-healthy-riche-en-proteines-sur-7-jours-%f0%9f%8f%8b%ef%b8%8f%e2%99%82%ef%b8%8f%f0%9f%92%aa","status":"publish","type":"post","link":"https:\/\/dukanette.fr\/?p=7566","title":{"rendered":"menu healthy &#038; riche en prot\u00e9ines sur 7 jours \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f\ud83d\udcaa"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>\ud83d\udca1 <strong>Focus prot\u00e9ines<\/strong> : On privil\u00e9gie les sources maigres (poulet, poisson, \u0153ufs, yaourt grec, fromage blanc), les l\u00e9gumineuses (pois chiches, haricots rouges), les ol\u00e9agineux et des alternatives v\u00e9g\u00e9tales comme le tofu ou le seitan.<\/p>\n<hr \/>\n<h1><strong>\ud83c\udf1e LUNDI<\/strong><\/h1>\n<h3><strong>\ud83c\udf73 Petit-d\u00e9jeuner : Omelette Prot\u00e9in\u00e9e &amp; Fromage Blanc<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>M\u00e9lange 2 \u0153ufs avec 1 blanc d&rsquo;\u0153uf et 1 cs de fromage blanc 0%.<\/li>\n<li>Cuis l\u2019omelette et accompagne d\u2019une poign\u00e9e d\u2019amandes et d\u2019un caf\u00e9\/th\u00e9.<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf57 D\u00e9jeuner : Poulet Grill\u00e9 &amp; Quinoa<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Fais griller 150 g de poulet avec du citron et des herbes.<\/li>\n<li>Accompagne de 100 g de quinoa et de l\u00e9gumes verts vapeur.<\/li>\n<\/ul>\n<h3><strong>\ud83e\udd5c Go\u00fbter : Skyr &amp; Amandes<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>150 g de skyr + 10 g d\u2019amandes.<\/li>\n<\/ul>\n<h3><strong>\ud83e\udd63 D\u00eener : Velout\u00e9 de Courgettes &amp; Tartines de Thon<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Mixe 1 courgette, 1 poireau et 1 cs de cr\u00e8me l\u00e9g\u00e8re.<\/li>\n<li>Accompagne avec 2 tartines de pain complet garnies de thon et fromage frais.<\/li>\n<\/ul>\n<hr \/>\n<h1><strong>\ud83d\udd25 MARDI<\/strong><\/h1>\n<h3><strong>\ud83e\udd5e Petit-d\u00e9jeuner : Pancakes Prot\u00e9in\u00e9s au Chocolat<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>M\u00e9lange 40 g de son\u00a0 d\u2019avoine, 20 g de whey (ou 1 cs de cacao), 2 blancs d&rsquo;\u0153ufs et 100 ml de lait d\u2019amande.<\/li>\n<li>Fais cuire en pancakes (et d\u00e9guste avec un peu de beurre de cacahu\u00e8te. optionnel )<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf5b D\u00e9jeuner : Wok de B\u0153uf &amp; Riz Complet<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Fais revenir 120 g de b\u0153uf maigre avec des poivrons et champignons.<\/li>\n<li>Accompagne de 100 g de riz complet.<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf6b Go\u00fbter : Barre prot\u00e9in\u00e9e maison<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>M\u00e9lange 30 g de son d\u2019avoine, 20 g de beurre de cacahu\u00e8te, 10 g de cacao et un peu d\u2019\u00e9dulcorant.<\/li>\n<li>Forme une barre et laisse reposer au frais.<\/li>\n<\/ul>\n<h3><strong>\ud83d\udc1f D\u00eener : Saumon au Four &amp; Haricots Verts<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Cuis 150 g de saumon au four avec du citron.<\/li>\n<li>Accompagne de haricots verts vapeur et 1 cs de graines de s\u00e9same.<\/li>\n<\/ul>\n<hr \/>\n<h1><strong>\ud83d\udcaa MERCREDI<\/strong><\/h1>\n<h3><strong>\ud83e\udd63 Petit-d\u00e9jeuner : Bowlcake Prot\u00e9in\u00e9 Vanille<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>M\u00e9lange 40 g de son d\u2019avoine, 1 \u0153uf, 100 g de skyr et 1 scoop de whey vanille.<\/li>\n<li>Fais cuire 2 min au micro-ondes.<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf57 D\u00e9jeuner : Salade de Poulet &amp; Pois Chiches<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>M\u00e9lange 100 g de pois chiches, 150 g de poulet grill\u00e9, 1 tomate et 1 concombre.<\/li>\n<li>Ajoute une vinaigrette moutarde-citron.<\/li>\n<\/ul>\n<h3><strong>\ud83e\udd5c Go\u00fbter : Shake Prot\u00e9in\u00e9 &amp; Noix<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>200 ml de lait d\u2019amande + 1 scoop de whey + 10 g de noix.<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf73 D\u00eener : Omelette \u00c9pinards &amp; Feta<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Fais revenir 1 poign\u00e9e d\u2019\u00e9pinards et ajoute 2 \u0153ufs + 1 blanc.<\/li>\n<li>Ajoute 20 g de feta.<\/li>\n<\/ul>\n<hr \/>\n<h1><strong>\ud83c\udf3f JEUDI<\/strong><\/h1>\n<h3><strong>\ud83c\udf5a Petit-d\u00e9jeuner : Porridge Prot\u00e9in\u00e9 au Chocolat<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Fais chauffer 40 g de son d\u2019avoine avec 150 ml de lait d\u2019amande et 1 scoop de whey.<\/li>\n<\/ul>\n<h3><strong>\ud83e\udd58 D\u00e9jeuner : Dinde Grill\u00e9e &amp; Patate Vapeur<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Fais griller 150 g de dinde avec du paprika.<\/li>\n<li>Accompagne d\u2019une patate vapeur et l\u00e9gumes verts.<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf4f Go\u00fbter : Fromage Blanc &amp; Graines de Chia<\/strong><\/h3>\n<h3><strong>\ud83e\udd66 D\u00eener : Tofu &amp; L\u00e9gumes Saut\u00e9s<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Fais sauter 100 g de tofu avec des courgettes et du poivron.<\/li>\n<li>Assaisonne avec sauce soja.<\/li>\n<\/ul>\n<hr \/>\n<h1><strong>\ud83d\udd25 VENDREDI<\/strong><\/h1>\n<h3><strong>\ud83c\udf73 Petit-d\u00e9jeuner : \u0152ufs Brouill\u00e9s &amp; Pain Complet<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>2 \u0153ufs brouill\u00e9s avec 1 cs de fromage blanc.<\/li>\n<li>1 tranche de pain complet.<\/li>\n<\/ul>\n<h3><strong>\ud83e\udd59 D\u00e9jeuner : Wrap Poulet &amp; Crudit\u00e9s<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Garnis une tortilla dukan avec 150 g de poulet, salade et yaourt assaisonn\u00e9.<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf6f Go\u00fbter : Yaourt au Miel &amp; Noix<\/strong><\/h3>\n<h3><strong>\ud83d\udc20 D\u00eener : Cabillaud &amp; Pur\u00e9e de Chou-Fleur<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Mixe du chou-fleur cuit avec 1 cs de cr\u00e8me et sers avec 150 g de cabillaud.<\/li>\n<\/ul>\n<hr \/>\n<h1><strong>\ud83e\uddd8 SAMEDI<\/strong><\/h1>\n<h3><strong>\ud83c\udf6a Petit-d\u00e9jeuner : Granola Prot\u00e9in\u00e9 Maison &amp; Yaourt Grec<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>M\u00e9lange 50 g de son d\u2019avoine, 20 g de whey, 1 cs de miel et des fruits secs.<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf5b D\u00e9jeuner : Riz Complet aux Haricots Rouges &amp; Poulet<\/strong><\/h3>\n<h3><strong>\ud83c\udf4f Go\u00fbter : Pomme &amp; Beurre de Cacahu\u00e8te<\/strong><\/h3>\n<h3><strong>\ud83c\udf55 D\u00eener : Pizza Maison Prot\u00e9in\u00e9e<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>Base : 100 g de farine compl\u00e8te + 100 g de fromage blanc.<\/li>\n<li>Garniture : sauce tomate, dinde, fromage all\u00e9g\u00e9.<\/li>\n<\/ul>\n<hr \/>\n<h1><strong>\ud83c\udf38 DIMANCHE<\/strong><\/h1>\n<h3><strong>\ud83e\udd5e Petit-d\u00e9jeuner : Cr\u00eapes Healthy \u00e0 la Whey<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>M\u00e9lange 100 g de farine compl\u00e8te, 2 \u0153ufs, 250 ml de lait d\u2019amande, 1 scoop de whey.<\/li>\n<\/ul>\n<h3><strong>\ud83e\udd57 D\u00e9jeuner : Salade de Thon, \u0152ufs &amp; Tomates<\/strong><\/h3>\n<h3><strong>\ud83c\udf6b Go\u00fbter : Muffin Prot\u00e9in\u00e9 au Chocolat<\/strong><\/h3>\n<p>\u2705 <strong>Pr\u00e9paration<\/strong> :<\/p>\n<ul>\n<li>M\u00e9lange 40 g de farine de petit \u00e9peautre, 1 \u0153uf, 50 g de skyr, 20 g de chocolat noir fondu \u00e0 80% dans 1 cs rase d&rsquo;huile de coco , un peu d&rsquo;\u00e9dulcorant au gout , 1 petite cc de bicarbonate alimentaire .<\/li>\n<li>Fais cuire 15 min \u00e0 180\u00b0C.<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf7d\ufe0f D\u00eener : Velout\u00e9 de Carottes &amp; Tartines de Fromage Frais<\/strong><\/h3>\n<hr \/>\n<p>\ud83d\udca7 <strong>Hydratation<\/strong> : 2 L d\u2019eau par jour + tisanes \ud83c\udf75.<\/p>\n<p>\ud83d\udc49 Ce menu est pour l&rsquo;escalier ou stab mais on peut en prendre id\u00e9e pour la croisi\u00e8re , changer certains aliments pour moins de tol\u00e9r\u00e9 donc \u00e0 adapter suivant sa phase &#8230;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; \ud83d\udca1 Focus prot\u00e9ines : On privil\u00e9gie les sources maigres (poulet, poisson, \u0153ufs, yaourt grec, fromage blanc), les l\u00e9gumineuses (pois chiches, haricots rouges), les ol\u00e9agineux et des alternatives v\u00e9g\u00e9tales comme&hellip;<\/p>\n","protected":false},"author":1,"featured_media":6519,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[403,404],"class_list":["post-7566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recette","tag-conso-escalier","tag-escalier-stab"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>menu healthy &amp; 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