Local fruit does not mean the same selection across the country. This summer menu works as a framework, with mango, papaya, watermelon, pineapple, banana and passion fruit exchangeable for other seasonal fruit with a similar function.
Summer favours cold dishes, quick meals and greater fruit consumption. “Local fruit” does not mean the same selection across the country: availability and price change according to region and month. Use this menu as a framework and replace each fruit with another seasonal one with a similar function.
Menu principles
Combine fruit with protein sources, grains, vegetables and fats to create complete meals.
Prefer whole fruit to juices, to better preserve fibre and control quantity.
Keep cold preparations refrigerated and avoid long periods outside the fridge.
Adapt quantities, restrictions and energy needs to the individual context.
Day 1: mango and lemon
Breakfast: natural yoghurt with mango, oats and seeds.
Lunch: chicken salad, leaves, cucumber and mango with lemon vinaigrette.
Snack: mango cubes with coconut.
Dinner: grilled fish with rice and mango vinaigrette.
Day 2: papaya
Breakfast: papaya with oats and yoghurt.
Lunch: rice, beans, omelette and salad.
Snack: papaya smoothie with milk or plant-based drink, no added sugar.
Dinner: cold tomato soup or complete salad with chickpeas.
Day 3: pineapple
Breakfast: overnight oats with pineapple and cinnamon.
Lunch: grilled pork loin or tofu with pineapple salsa.
Snack: pineapple and grape skewers.
Dinner: fish tacos with cabbage and pineapple.
Day 4: watermelon
Breakfast: wholemeal bread, fresh cheese and watermelon.
Lunch: lentil salad, tomato, herbs and watermelon cubes.
Snack: chilled watermelon with lemon.
Dinner: vegetable omelette and green salad.
Day 5: banana
Breakfast: banana and oat pancakes.
Lunch: grilled chicken, beans, rice and vegetables.
Snack: banana with peanut butter and cinnamon.
Dinner: rice bowl, beans, avocado and vegetables.
Day 6: passion fruit
Breakfast: yoghurt with passion fruit and granola.
Lunch: roasted fish with light passion fruit sauce.
Snack: quick yoghurt and passion fruit mousse.
Dinner: wholemeal pasta salad with vegetables.
Day 7: coconut and mixed fruit
Breakfast: toast with fresh cheese and a portion of fruit.
Lunch: coconut rice with grilled prawns.
Snack: fruit salad with fresh coconut.
Dinner: cold chicken or chickpea sandwich with leaves.
Seasonal substitutions
Mango for peach, nectarine or firm papaya.
Pineapple for orange, tangerine or loquat.
Watermelon for melon.
Passion fruit for lemon or berries, adjusting the acidity.
Fresh coconut for nuts or seeds, when needed.