1400 calorie diet, example

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Robert Maurer
@robertmaurer
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Diet Day 1

BREAKFAST

Milk (skimmed) + coffee 250 g
Muesli 30 g

SNACK

Whole milk yogurt 130 g
Strawberries 150 g

LUNCH

Whole grain bread 80 g
Table grain 40 g
Lean raw ham 40 g
Lettuce 150 g
Olive oil 10 g

SNACK

Apple 200 g

DINNER

Semolina pasta 70 g
Tomato and basil 50 g
A can of natural tuna 52 g
Olive oil 10 g
Zucchini 200 g


Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1414 Kcal  
Protein 74.5 g 21
Grassi 48 g 31
Carbohydrates 183 g 48
Fiber 20 g  
Alcol 0 0
Iron 11.82 mg  
Soccer 1252 mg  
cholesterol 89 mg  

Diet Day 2

BREAKFAST

Grapefruit juice 300 g
Rusks 30 g
Jam 20 g

SNACK

Milk yogurt p. skimmed (no fruit) 130 g
Sweet almonds 10 g

LUNCH

Whole wheat semolina pasta 70 g
Extra virgin olive oil 10 g
Turkey, breast 100 g
Yellow peppers 200 g
Kiwi 100 g

SNACK

Apple 200 g

DINNER

Rye bread 70 g
Table grain 50 g
Grated Parmesan cheese 10 g
Eggplant (grilled) + flavorings 200 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1379 Kcal  
Protein 71 g 21
Grassi 42 g 27
Carbohydrates 193 g 52
Fiber 29 g  
Alcol 0 g  
Iron 13.69 mg  
Soccer 1083 mg  
cholesterol 111 mg  

Diet Day 3

BREAKFAST

Semi-skimmed milk (cow's milk) 200 g
Wholemeal rusks 30 g
Jam 20 g

SNACK

Semi-skimmed milk yogurt 130 g
apricots 150 g

LUNCH

Pumpkin tortellini 120 g
Grated Parmesan cheese 10 g
Rabbit, grilled or boiled lean meat 100 g
Olive oil 10 g
Spinaci 200 g

SNACK

Apple 200 g
Hazelnuts 10 g

DINNER

Durum wheat bread 100 g
Tomato preserves 30 g
Canned beans 100 g
Olive oil 10 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1395 Kcal  
Protein 75 g 22
Grassi 50 g 32
Carbohydrates 172 g 46
Fiber 33 g  
Alcol 0 g  
Iron 17.67 mg  
Soccer 993 mg  
cholesterol 167 mg  

Diet Day 4

BREAKFAST

Tea in a cup 300 g
sugar 10 g
Childhood biscuits 50 g
Hazelnuts 10 g

SNACK

Semi-skimmed milk yogurt 250 g
Kiwi 100 g

LUNCH

Whole wheat pasta 70 g
Zucchini 200 g
Green olives 20 g
Salted sardines 50 g

SNACK

Apple 200 g
Wholemeal breadsticks 50 g

DINNER

Salad tomatoes 250 g
Rye bread 80 g
bresaola 50 g
Olive oil 10 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1406 Kcal  
Protein 72 g 20
Grassi 42 g 27
Carbohydrates 198 g 53
Fiber 29 g  
Alcol 0 g  
Iron 14.03 mg  
Soccer 833 mg  
cholesterol 82.5 mg  

 






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