{"id":27768,"date":"2019-05-24T16:08:34","date_gmt":"2019-05-24T20:08:34","guid":{"rendered":"https:\/\/www.nautilusplus.com\/fr\/?p=27768"},"modified":"2021-11-22T15:03:22","modified_gmt":"2021-11-22T20:03:22","slug":"organiser-sa-semaine-avec-les-meal-prep","status":"publish","type":"post","link":"https:\/\/www.nautilusplus.com\/fr\/organiser-sa-semaine-avec-les-meal-prep\/","title":{"rendered":"Organiser sa semaine avec le meal prep"},"content":{"rendered":"<p>Vous arrive-t-il d\u2019ouvrir le frigo un jeudi soir pour vous rendre compte que vous n\u2019avez rien \u00e0 manger? Et hop! Vous attrapez le t\u00e9l\u00e9phone pour vous commander votre plat pr\u00e9f\u00e9r\u00e9. Pourtant, vous avez fait l\u2019\u00e9picerie samedi et avez cuisin\u00e9 plusieurs fois cette semaine\u2026<br \/>\nIl est fort probable qu\u2019il vous manque une \u00e9tape toute simple, mais souvent n\u00e9glig\u00e9e qui vous \u00e9pargnerait bien des soir\u00e9es de take-out improvis\u00e9. La planification de vos repas, en d&rsquo;autres mots, les fameux <em>meal prep<\/em>.<\/p>\n<p>Il existe une myriade d\u2019astuces \u00e0 utiliser pour nous aider \u00e0 avoir une alimentation \u00e9quilibr\u00e9e. Je vous invite \u00e0 lire les articles <a href=\"https:\/\/www.nautilusplus.com\/fr\/le-succes-dune-bonne-planification\/?f=1#force\">\u201cLe succ\u00e8s d\u2019une bonne planification\u201d<\/a> et <a href=\"https:\/\/www.nautilusplus.com\/fr\/six-astuces-pour-mieux-organiser-vos-repas\/?f=1#force\">\u201cSix astuces pour mieux organiser vos repas\u201d<\/a> pour des trucs pratico pratique conseill\u00e9s par des nutritionnistes. Mais avant tout, il faut prendre une vue d\u2019ensemble. Cette t\u00e2che peut vous sembler anodine, mais elle est la base de tout!<\/p>\n<p><strong>\u00c9tape 1:<\/strong> Dessinez un tableau de semaine. Et oui&#8230;tout simplement.<\/p>\n<p><strong>\u00c9tape 2:<\/strong> S\u00e9lectionnez ce que vous aimeriez manger.<\/p>\n<p>Ne vous arr\u00eatez pas aux repas! S\u00e9lectionnez vos d\u00e9jeuners et vos collations pour mieux organiser votre liste d\u2019\u00e9picerie (un moment parfait pour <a href=\"https:\/\/www.nautilusplus.com\/fr\/la-recette-pour-bien-recuperer\/\">planifier les collations autour de vos entra\u00eenements<\/a>).<\/p>\n<h2><strong>Commencez par choisir ce que vous aimeriez manger<\/strong>.<\/h2>\n<p>Exemple: Un plat de poisson, un plat de poulet et un plat de tofu cette semaine pour vous assurer une belle vari\u00e9t\u00e9. Une bonne opportunit\u00e9 pour sortir vos circulaires ou une application (comme Flipp) pour vous aider \u00e0 faire des \u00e9conomies.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Ensuite, d\u00e9cidez comment vous allez pr\u00e9parer le tout.<\/strong><\/h2>\n<p>Voici deux types de technique pour vous faciliter la t\u00e2che durant vos <em>meal prep<\/em>:<\/p>\n<p>Type 1: Choisir des recettes:<\/p>\n<ul>\n<li>N\u2019oubliez pas de d\u00e9terminer combien de portions vous procurent les recettes s\u00e9lectionn\u00e9es<\/li>\n<li>Pouvez-vous doubler le plat pour pouvoir en manger plus de quelques fois. Est-ce que le plat se cong\u00e8le bien?<\/li>\n<li>Est-ce que la recette est compl\u00e8te ou allez-vous devoir vous pr\u00e9parer un l\u00e9gume d\u2019accompagnement?<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Type 2: Les plats compos\u00e9s:<\/p>\n<p>L<a href=\"https:\/\/guide-alimentaire.canada.ca\/fr\/\">\u2019<\/a><a href=\"https:\/\/guide-alimentaire.canada.ca\/fr\/\">assiette propos\u00e9e par le <\/a><a href=\"https:\/\/guide-alimentaire.canada.ca\/fr\/\">guide alimentaire<\/a><a href=\"https:\/\/guide-alimentaire.canada.ca\/fr\/\"> Canadien<\/a> est un excellent gabarit pour vous assurer d\u2019avoir des repas complets.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-27769\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/05\/asiette_guide-alimentaire-canadien-1024x971.png\" alt=\"asiette_guide-alimentaire-canadien\" width=\"1024\" height=\"971\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/05\/asiette_guide-alimentaire-canadien-1024x971.png 1024w, https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/05\/asiette_guide-alimentaire-canadien-564x535.png 564w, https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/05\/asiette_guide-alimentaire-canadien-768x728.png 768w, https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/05\/asiette_guide-alimentaire-canadien.png 1542w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>Source: https:\/\/guide-alimentaire.canada.ca\/fr\/<\/p>\n<ul>\n<li>\u00bc de l\u2019assiette d\u00e9di\u00e9 \u00e0 de la viande ou substitut (aliments prot\u00e9in\u00e9s)<\/li>\n<li>\u00bc de l\u2019assiette remplie par une portion de f\u00e9culent (tel le riz, les p\u00e2tes, du pain, du quinoa, etc.)<\/li>\n<li>1\/2 assiette de l\u00e9gumes (salade, l\u00e9gumes crus, l\u00e9gumes cuits au four, \u00e0 la vapeur&#8230;)<\/li>\n<\/ul>\n<p><strong>Astuce:<\/strong> Les <a href=\"https:\/\/www.foodnetwork.com\/recipes\/photos\/sheet-pan-dinners\">repas sur plaques<\/a> sont int\u00e9ressants pour pr\u00e9parer des plats complets en un minimum de temps et en limitant la vaisselle.<\/p>\n<p>&nbsp;<\/p>\n<p>Voici 2 exemples concrets de planification de repas de semaine (<em>meal prep<\/em>):<\/p>\n<h2><strong>Meal prep : Type 1<\/strong><\/h2>\n<p>S\u00e9lection de recettes<\/p>\n<table style=\"border-collapse: collapse; border: none;\" width=\"0\">\n<tbody>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\">Repas<\/p>\n<\/td>\n<td style=\"width: 72.75pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Lundi<\/strong><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Mardi<\/strong><\/p>\n<\/td>\n<td style=\"width: 69.0pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"92\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Mercredi<\/strong><\/p>\n<\/td>\n<td style=\"width: 75.0pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"100\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Jeudi<\/strong><\/p>\n<\/td>\n<td style=\"width: 67.5pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"90\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Vendredi<\/strong><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Samedi<\/strong><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Dimanche<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>D\u00e9jeuner<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt; color: #1155cc;\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/les-3-regles-dun-smoothie-sans-souci\/\"><span style=\"color: #1155cc;\">Smoothie<\/span><\/a><\/span><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&nbsp;<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">R\u00f4ties avec beurre d\u2019arachide, yogourt grec<\/span><\/p>\n<\/td>\n<td style=\"width: 69.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"92\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Smoothie<\/span><\/p>\n<\/td>\n<td style=\"width: 75.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"100\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">R\u00f4ties avec beurre d\u2019arachide, et yogourt grec<\/span><\/p>\n<\/td>\n<td style=\"width: 67.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"90\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Smoothie<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10pt; color: #1155cc;\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/bruncher-sans-culpabilite\/\"><span style=\"color: #1155cc;\">Brunch avec la famille<\/span><\/a><\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Pain dor\u00e9 avec fraises et coulis de sirop d\u2019\u00e9rable<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>Collation<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Pomme<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">\u00bd banane<\/span><\/p>\n<\/td>\n<td style=\"width: 69.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"92\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Poire<\/span><\/p>\n<\/td>\n<td style=\"width: 75.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"100\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">\u00bd banane<\/span><\/p>\n<\/td>\n<td style=\"width: 67.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"90\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&#8212;<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&#8212;<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><strong><em><span style=\"font-size: 10.0pt;\">Entrainement<\/span><\/em><\/strong><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 60.0pt;\">\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>D\u00eener<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 1<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 3<\/span><\/p>\n<\/td>\n<td style=\"width: 69.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"92\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">D\u00e9panneur: Repas z\u00e9ro di\u00e8te<\/span><\/p>\n<\/td>\n<td style=\"width: 75.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"100\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 1<\/span><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">(d\u00e9congel\u00e9)<\/span><\/p>\n<\/td>\n<td style=\"width: 67.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"90\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 2 (d\u00e9congel\u00e9)<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 3<\/span><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">(D\u00e9congel\u00e9) <\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">D\u00e9panneur: Repas Z\u00e9ro di\u00e8te<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>Collation<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Hummus avec crudit\u00e9s<\/span><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&nbsp;<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><strong><em><span style=\"font-size: 10.0pt;\">Entrainement<\/span><\/em><\/strong><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Lait prot\u00e9in\u00e9 Lait\u2019s Go Sport<\/span><\/p>\n<\/td>\n<td style=\"width: 69.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"92\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Hummus avec crudit\u00e9s<\/span><\/p>\n<\/td>\n<td style=\"width: 75.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"100\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt; color: #1155cc;\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/barres-pre-entrainement-aux-fruits\/\"><span style=\"color: #1155cc;\">Barre aux fruits<\/span><\/a><\/span><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&nbsp;<\/span><\/p>\n<p style=\"line-height: normal;\"><strong><em><span style=\"font-size: 10.0pt;\">Entrainement<\/span><\/em><\/strong><\/p>\n<\/td>\n<td style=\"width: 67.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"90\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Muffin au bleuet<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Hummus avec crudit\u00e9s<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Pr\u00e9parer repas pour la semaine<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>Souper<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 2<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 1<\/span><\/p>\n<\/td>\n<td style=\"width: 69.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"92\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 2<\/span><\/p>\n<\/td>\n<td style=\"width: 75.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"100\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 3<\/span><\/p>\n<\/td>\n<td style=\"width: 67.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"90\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Repas restaurant<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Repas pr\u00e9par\u00e9 le soir m\u00eame:<\/span><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Au choix<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Recette 3<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>Collation<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Yogourt avec petits fruits<\/span><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&nbsp;<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Biscuit maison avec verre de lait<\/span><\/p>\n<\/td>\n<td style=\"width: 69.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"92\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Yogourt avec petits fruits<\/span><\/p>\n<\/td>\n<td style=\"width: 75.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"100\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Biscuit maison avec verre de lait<\/span><\/p>\n<\/td>\n<td style=\"width: 67.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"90\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&#8212;<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Pop corn<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&#8212;<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Repas compos\u00e9s<strong><br \/>\nMeal prep : Type 2<\/strong><\/h2>\n<p>S\u00e9lection de 3 viandes et substituts + 3 types de grains\/f\u00e9culent (en combinaisons vari\u00e9es)<\/p>\n<table style=\"border-collapse: collapse; border: none;\" width=\"0\">\n<tbody>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\">Repas<\/p>\n<\/td>\n<td style=\"width: 72.75pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Lundi<\/strong><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Mardi<\/strong><\/p>\n<\/td>\n<td style=\"width: 63.0pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"84\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Mercredi<\/strong><\/p>\n<\/td>\n<td style=\"width: 76.5pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"102\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Jeudi<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.0pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"96\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Vendredi<\/strong><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Samedi<\/strong><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border: solid black 1.0pt; border-left: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"text-align: center; line-height: normal;\"><strong>Dimanche<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>D\u00e9jeuner<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt; color: #1155cc;\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/smoothie-dessert-pomme-et-cannelle\/\"><span style=\"color: #1155cc;\">Smoothie<\/span><\/a><\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">R\u00f4tie avec beurre d\u2019arachide, et yogourt grec<\/span><\/p>\n<\/td>\n<td style=\"width: 63.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"84\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Smoothie<\/span><\/p>\n<\/td>\n<td style=\"width: 76.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"102\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">R\u00f4tie avec beurre d\u2019arachide, et yogourt grec<\/span><\/p>\n<\/td>\n<td style=\"width: 72.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"96\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Smoothie<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Brunch avec la famille<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Pain dor\u00e9 avec fraises et coulis de sirop d\u2019\u00e9rable<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>Collation<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Pomme<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">\u00bd banane<\/span><\/p>\n<\/td>\n<td style=\"width: 63.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"84\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Poire<\/span><\/p>\n<\/td>\n<td style=\"width: 76.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"102\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">\u00bd banane<\/span><\/p>\n<\/td>\n<td style=\"width: 72.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"96\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&#8212;<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&#8212;<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><strong><em><span style=\"font-size: 10.0pt;\">Entrainement<\/span><\/em><\/strong><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 60.0pt;\">\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>D\u00eener<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Poulet avec riz et l\u00e9gumes r\u00f4ties sur plaque<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Wrap de tofu avec l\u00e9gumes grill\u00e9s<\/span><\/p>\n<\/td>\n<td style=\"width: 63.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"84\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">D\u00e9panneur: Repas z\u00e9ro di\u00e8te<\/span><\/p>\n<\/td>\n<td style=\"width: 76.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"102\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Tofu avec riz et l\u00e9gumes r\u00f4ties (d\u00e9congel\u00e9)<\/span><\/p>\n<\/td>\n<td style=\"width: 72.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"96\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Saumon avec quinoa et l\u00e9gumes grill\u00e9s (d\u00e9congel\u00e9)<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Wrap de tofu avec l\u00e9gumes grill\u00e9s (d\u00e9congel\u00e9) <\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt; height: 60.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">D\u00e9panneur: Repas Z\u00e9ro di\u00e8te<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>Collation<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Hummus avec crudit\u00e9s<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><strong><em><span style=\"font-size: 10.0pt;\">Entrainement<\/span><\/em><\/strong><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Lait prot\u00e9in\u00e9 Lait\u2019s Go Sport<\/span><\/p>\n<\/td>\n<td style=\"width: 63.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"84\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Hummus avec crudit\u00e9s<\/span><\/p>\n<\/td>\n<td style=\"width: 76.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"102\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Barre aux fruits<\/span><\/p>\n<p style=\"line-height: normal;\"><strong><em><span style=\"font-size: 10.0pt;\">Entrainement<\/span><\/em><\/strong><\/p>\n<\/td>\n<td style=\"width: 72.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"96\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Muffin au bleuet<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Hummus avec crudit\u00e9s<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Pr\u00e9parer repas pour la semaine<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>Souper<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Tofu saut\u00e9 avec quinoa et salade verte<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Saumon avec riz et salade verte<\/span><\/p>\n<\/td>\n<td style=\"width: 63.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"84\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Wrap au poulet avec l\u00e9gumes grill\u00e9s et salade verte<\/span><\/p>\n<\/td>\n<td style=\"width: 76.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"102\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Poulet grill\u00e9 avec quinoa (d\u00e9congel\u00e9) avec salade verte<\/span><\/p>\n<\/td>\n<td style=\"width: 72.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"96\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Repas restaurant<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Repas pr\u00e9par\u00e9 le soir m\u00eame:<\/span><\/p>\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Au choix<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Saumon avec quinoa et l\u00e9gumes grill\u00e9s<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 57.75pt; border: solid black 1.0pt; border-top: none; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"77\">\n<p style=\"line-height: normal;\"><strong>Collation<\/strong><\/p>\n<\/td>\n<td style=\"width: 72.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"97\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Yogourt avec petits fruits<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Biscuit maison avec verre de lait<\/span><\/p>\n<\/td>\n<td style=\"width: 63.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"84\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Yogourt avec petits fruits<\/span><\/p>\n<\/td>\n<td style=\"width: 76.5pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"102\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Biscuit maison avec verre de lait<\/span><\/p>\n<\/td>\n<td style=\"width: 72.0pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"96\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&#8212;<\/span><\/p>\n<\/td>\n<td style=\"width: 75.75pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"101\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">Pop corn<\/span><\/p>\n<\/td>\n<td style=\"width: 77.25pt; border-top: none; border-left: none; border-bottom: solid black 1.0pt; border-right: solid black 1.0pt; padding: 5.0pt 5.0pt 5.0pt 5.0pt;\" width=\"103\">\n<p style=\"line-height: normal;\"><span style=\"font-size: 10.0pt;\">&#8212;<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Alors, \u00e0 vos crayons! Pour \u00e9conomiser temps et argent et vous \u00e9viter bien des soir\u00e9es de frigo vide.<\/p>\n<p>Bon <em>meal prep<\/em> et bon app\u00e9tit!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous arrive-t-il d\u2019ouvrir le frigo un jeudi soir pour vous rendre compte que vous n\u2019avez rien \u00e0 manger? Et hop! Vous attrapez le t\u00e9l\u00e9phone pour vous commander votre plat pr\u00e9f\u00e9r\u00e9. Pourtant, vous avez fait l\u2019\u00e9picerie samedi et avez cuisin\u00e9 plusieurs fois cette semaine\u2026 Il est fort probable qu\u2019il vous manque une \u00e9tape toute simple, mais [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":27770,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5681,5193],"tags":[1732,2180,5348,4013],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<meta name=\"description\" content=\"La planification de vos repas, en d&#039;autres mots, les fameux meal prep. 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