|
| Milk (skimmed) + coffee |
300 g |
| Muesli |
30 g |
|
| Whole milk yogurt |
130 g |
| Strawberries |
150 g |
|
| Whole grain bread |
100 g |
| Table grain |
40 g |
| Lean raw ham |
50 g |
| Grapefruit juice, preserved, unsweetened |
300 g |
|
| Apple |
200 g |
|
| Semolina pasta |
100 g |
| Tomato and basil |
50 g |
| A can of natural tuna |
52 g |
| Olive oil |
10 g |
| Zucchini |
200 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1618 Kcal |
|
| Protein |
83 g |
20 |
| Grassi |
42 g |
23 |
| Carbohydrates |
242 g |
56 |
| Fiber |
20 g |
|
| Alcol |
0 |
0 |
| Iron |
12.58 mg |
|
| Soccer |
1290 mg |
|
| cholesterol |
110 mg |
|
|
| Grapefruit juice |
300 g |
| Rusks |
30 g |
| Jam |
20 g |
|
| Milk yogurt p. skimmed (no fruit) |
250 g |
| Sweet almonds |
15 g |
|
| Whole wheat semolina pasta |
70 g |
| Extra virgin olive oil |
10 g |
| Turkey, breast |
150 g |
| Yellow peppers |
200 g |
|
| Apple |
200 g |
|
| Parboiled rice |
70 g |
| Ready-made meat sauce |
40 g |
| Grated Parmesan cheese |
10 g |
| Olive oil |
10 g |
| Eggplant (grilled) |
200 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1577 Kcal |
|
| Protein |
81 g |
20 |
| Grassi |
52 g |
30 |
| Carbohydrates |
210 g |
50 |
| Fiber |
24 g |
|
| Alcol |
0 g |
|
| Iron |
14.36 mg |
|
| Soccer |
723 mg |
|
| cholesterol |
143 mg |
|
|
| Semi-skimmed milk (cow's milk) |
300 g |
| Wholemeal rusks |
40 g |
| Jam |
30 g |
|
| Semi-skimmed milk yogurt |
130 g |
| apricots |
150 g |
|
| Pumpkin tortellini |
120 g |
| Grated Parmesan cheese |
10 g |
| Rabbit, grilled or boiled lean meat |
100 g |
| Olive oil |
10 g |
| Spinaci |
200 g |
|
| Wholemeal biscuits |
50 g |
| Hazelnuts |
10 g |
|
| Durum wheat bread |
80 g |
| Tomato and basil |
50 g |
| Canned beans |
100 g |
| Olive oil |
10 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1592 Kcal |
|
| Protein |
81 g |
20 |
| Grassi |
63 g |
36 |
| Carbohydrates |
187 g |
44 |
| Fiber |
32 g |
|
| Alcol |
0 g |
|
| Iron |
18.43 mg |
|
| Soccer |
1141 mg |
|
| cholesterol |
178 mg |
|
|
| Tea in a cup |
300 g |
| sugar |
10 g |
| Childhood biscuits |
50 g |
| Hazelnuts |
15 g |
|
| Kiwi |
100 g |
|
| Whole wheat pasta |
120 g |
| Zucchini |
200 g |
| Green olives |
20 g |
| Salted sardines |
50 g |
|
| Wholemeal breadsticks |
50 g |
|
| Salad tomatoes |
250 g |
| Rye bread |
80 g |
| Mozzarella (lean) |
100 g |
| Olive oil |
10 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1607 Kcal |
|
| Protein |
75 g |
19 |
| Grassi |
57 g |
32 |
| Carbohydrates |
212 g |
49 |
| Fiber |
33 g |
|
| Alcol |
0 g |
|
| Iron |
12.48 mg |
|
| Soccer |
940 mg |
|
| cholesterol |
80 mg |
|
Introduction, Notes, Disclaimer, Tips 1000 calorie diet 1200 calorie diet 1400 calorie diet 1600 calorie diet (1) 1600 calorie diet (2) 1700 calorie diet (1) 1700 calorie diet (2) 1800 calorie diet (1) 1800 calorie diet (2) 2000 calorie diet 2200 calorie diet 2400 calorie diet 2600 calorie diet 3000 calorie diet
