Diet Day 1
BREAKFAST |
| Partially skimmed cow's milk |
300 g |
| Wholemeal rusks |
50 g |
| Jam |
20 g |
SNACK |
| Apple |
250 g |
LUNCH |
| Pasta |
80 g |
| Tomato preserves |
30 g |
| Grated Parmesan cheese |
20 g |
| Olive oil |
10 g |
| Zucchini |
200 g |
| A small can of tuna |
60 g |
SNACK |
| Muesli |
20 g |
| Semi-skimmed milk yogurt |
130 g |
DINNER |
| Durum wheat bread |
80 g |
| Chicken, grilled breast |
150 g |
| Olive oil |
12 g |
| Grilled aubergines |
200 g |
Diet composition |
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1686 Kcal |
|
| Protein |
101 g |
24 |
| Grassi |
46 g |
25 |
| Carbohydrates |
230 g |
51 |
| Fiber |
31 g |
|
| Alcol |
0 |
|
| Iron |
16 mg |
|
| Soccer |
992 mg |
|
| cholesterol |
189 mg |
|
Diet Day 2
BREAKFAST |
| Coffee |
20 g |
| sugar |
5 g |
| Wholemeal rusks |
70 g |
| Jam |
20 g |
SNACK |
| Low-fat milk yogurt with fruit |
250 g |
| Dried walnuts |
10 g |
LUNCH |
| Parboiled rice |
100 g |
| Tomatoes |
200 g |
| Grated Parmesan cheese |
30 g |
| Olive oil |
10 g |
| Lettuce |
100 g |
| Grilled salmon steak |
80 g |
SNACK |
| Apple |
250 g |
DINNER |
| Potatoes |
200 g |
| Olive oil |
10 g |
| Beef burger |
100 g |
| Turnip broccoli |
100 g |
Diet composition |
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1697 Kcal |
|
| Protein |
84 g |
20 |
| Grassi |
61 g |
33 |
| Carbohydrates |
216 g |
48 |
| Fiber |
25 g |
|
| Alcol |
0 g |
0 |
| Iron |
12.27 mg |
|
| Soccer |
970 mg |
|
| cholesterol |
142 mg |
|
Diet Day 3
BREAKFAST |
| Low-fat milk |
300 g |
| Muesli |
40 g |
SNACK |
| Dried walnuts |
10 g |
| Semi-skimmed milk yogurt |
130 g |
LUNCH |
| Durum wheat bread, such as bruschetta |
100 g |
| Extravirgin olive oil |
5 g |
| Natural tuna in a small box |
60 g |
| Ripe tomatoes |
150 g |
| Black olives |
10 g |
| Apple |
250 g |
SNACK |
| Crackers integrali |
30 g |
| Lean raw ham |
30 g |
DINNER |
| Durum wheat bread |
100 g |
| Spinaci |
250 g |
| Grana table flakes |
40 g |
| Olive oil |
10 g |
| Lettuce |
100 g |
Diet composition |
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1702 Kcal |
|
| Protein |
94 g |
22 |
| Grassi |
60 g |
32 |
| Carbohydrates |
209 g |
46 |
| Fiber |
39 g |
|
| Alcol |
0 g |
|
| Iron |
20.4 mg |
|
| Soccer |
1435 mg |
|
| cholesterol |
123 mg |
|
Diet Day 4
BREAKFAST |
| Orange juice |
250 g |
| sugar |
5 g |
| Wholemeal rusks |
50 g |
| Jam |
20 g |
SNACK |
| Semi-skimmed milk yogurt |
250 g |
| Apple |
200 g |
| Sweet almonds |
10 g |
LUNCH |
| Bean soup (including toppings) |
200 g |
| Rye bread |
100 g |
| Brussels sprouts |
100 g |
| Extra virgin olive oil |
10 g |
SNACK |
| Kiwi |
100 g |
DINNER |
| Chicken breast |
150 g |
| Chopped green olives |
20 g |
| Chopped capers |
10 g |
| Olive oil |
10 g |
| Rye bread |
50 g |
| Chicken, boiled or grilled breast |
150 g |
| Lettuce |
100 g |
Diet composition |
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1702 Kcal |
|
| Protein |
85 g |
20 |
| Grassi |
52 g |
28 |
| Carbohydrates |
237 g |
52 |
| Fiber |
53 g |
|
| Alcol |
0 g |
|
| Iron |
19.91 mg |
|
| Soccer |
817 mg |
|
| cholesterol |
120 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
