1200 calorie diet, example

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Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

Diet Day 1

BREAKFAST

Low-fat milk) 200 g
Jam 15 g
Vitaminized rusks 30 g

SNACK

Kiwi 80 g

LUNCH

Brown rice 80 g
Grated Parmesan cheese 10 g
Sole 100 g
Salad tomatoes 200 g
Total olive oil to be distributed among the various foods 15 g

SNACK

Skimmed milk yogurt 130 g

DINNER

Durum wheat bread 50 g
Fennel 200 g
Chicken breast 80 g
Olive oil 10 g


Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1190 Kcal  
Protein 68 g 23
Grassi 40 g 31
Carbohydrates 148 g 47
Fiber 18 g  
Alcol 0 0
Iron 8 mg  
Soccer 694 mg  
cholesterol 140 mg  

Diet Day 2

BREAKFAST

Skimmed milk latte + coffee 300 g
Muesli 30 g

SNACK

Milk yogurt p. skimmed (no fruit) 130 g
Strawberries 150 g

LUNCH

Whole wheat semolina pasta 80 g
Extra virgin olive oil 10 g
Lean raw ham 40 g
Table grain 30 g
Salad tomatoes 200 g

SNACK

Apple 200 g

DINNER

Rye bread 50 g
Black olives 20 g
Green Beans 200 g
Natural tuna steak 50 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1213 Kcal  
Protein 70 g 23
Grassi 39 g 29
Carbohydrates 155 g 48
Fiber 25 g  
Alcol 0 g  
Iron 13.05 mg  
Soccer 1180 mg  
cholesterol 82 mg  

Diet Day 3

BREAKFAST

Semi-skimmed (cow) milk + coffee 300 g
Muesli 30 g

SNACK

Semi-skimmed milk yogurt 130 g
Strawberries 100 g

LUNCH

Whole grain bread 70 g
Grilled beef 80 g
Spinaci 200 g
Butter 10 g
Grated Parmesan cheese 10 g

SNACK

Apple 200 g
Sweet almonds 10 g

DINNER

New potatoes 200 g
Salmon steak 50 g
Olive oil 5 g
Zucchini 150 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1210 Kcal  
Protein 69 g 22
Grassi 42 g 32
Carbohydrates 149 g 46
Fiber 22 g  
Alcol 0 g  
Iron 16.62 mg  
Soccer 1013 mg  
cholesterol 132 mg  

Diet Day 4

BREAKFAST

Grapefruit juice 300 g
Rusks 30 g
Jam (such as living fruit) 15 g

SNACK

Semi-skimmed milk yogurt 250 g

LUNCH

Rye bread 70 g
Canned beans 150 g
Olive oil 10 g
Tomato preserves 50 g
Kiwi 100 g

SNACK

Apple 200 g

DINNER

Durum wheat bread (bruschetta type) 40 g
Garlic + capers 10 g
Grilled eggplant 100 g
Mozzarella (lean) 80 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1182 Kcal  
Protein 50 g 17
Grassi 36 g 27
Carbohydrates 176 g 56
Fiber 30 g  
Alcol 0 g  
Iron 11.43 mg  
Soccer 879 mg  
cholesterol 61.2 mg  

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