2000 calorie diet, example

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Louise Hay
@louisehay
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wikipedia.org

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Diet Day 1

BREAKFAST

Grapefruit juice 300 g
sugar 10 g
Biscuit for breakfast 30 g
Sweet almonds 15 g

SNACK

Low-fat milk yogurt with fruit 130 g
Crackers integrali 35 g

LUNCH

Spaghetti 80 g
Meat sauce 50 g
Grated Parmesan cheese 20 g
carrots 200 g
Olive oil 10 g

SNACK

Kiwi 100 g

DINNER

Riso parboiled 80 g
Swordfish steak (grilled) 150 g
Olive oil 10 g
Grated Parmgiano 20 g
Grilled tuna steak 120 g
Apple 200 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 2000 Kcal  
Protein 87 g 17
Grassi 65 g 29
Carbohydrates 282 g 53
Fiber 25 g  
Alcol 0  
Iron 11.3 mg  
Soccer 1108 mg  
cholesterol 150 mg  

Diet Day 2

BREAKFAST

Partially skimmed cow's milk 300 g
sugar 10 g
Wholemeal rusks 50 g
Jam 30 g

SNACK

Low-fat milk yogurt with fruit 130 g
Muesli 30 g

LUNCH

Gnocchi with ricotta and spinach filling 250 g
Apple 200 g

SNACK

Pink grapefruit 300 g

DINNER

Whole grain bread 100 g
Grilled eggplant 200 g
Olive oil 10 g
Mackerel fillets in oil 80 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 2045 Kcal  
Protein 84 g 16
Grassi 75 g 33
Carbohydrates 277 g 51
Fiber 38 g  
Alcol 0 g  
Iron 19.64 mg  
Soccer 1159 mg  
cholesterol 342 mg  

Diet Day 3

BREAKFAST

Skimmed milk caffelatte 300 g
sugar 10 g
Durum wheat bread 50 g
Hazelnut cocoa cream 25 g

SNACK

Kiwi 100 g
Sweet almonds 15 g

LUNCH

Apple 100 g
Riso parboiled 100 g
Tomato and basil 50 g
Grated Parmesan cheese 20 g
Turnip broccoli 150 g
Olive oil 10 g
Grilled or boiled trout 150 g
Olive oil + lemon

10 g





SNACK

Apple 200 g

DINNER

Olive bread 100 g
Canned beans 150 g
Olive oil 10 g
Ananas 250 g
Red wine 50 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 2029 Kcal  
Protein 77 g 15
Grassi 69 g 31
Carbohydrates 283 g 52
Fiber 40 g  
Alcol

5.35 g

2
Iron 17.38 mg  
Soccer 1160 g  
cholesterol 108 mg  

Diet Day 4

BREAKFAST

Tea in a cup 500 g
sugar 10 g
Childhood biscuits 50 g
Hazelnuts 15 g

SNACK

Wholemeal breadsticks 50 g

LUNCH

Wholemeal spaghetti 120 g
Boiled frozen shrimp 100 g
Tomato and basil 50 g

SNACK

Strawberries 150 g
Semi-skimmed milk yogurt 250 g

DINNER

Potatoes 300 g
Extravirgin olive oil 10 g
Chicken frankfurters (boiled or grilled) 100 g
White wine 150 g
Apple 200 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 1973 Kcal  
Protein 74 g 15
Grassi 66 g 30
Carbohydrates 261 g 50
Fiber 31 g  
Alcol 15 g 5
Iron 17 mg  
Soccer 717 mg  
cholesterol 299 mg  

 


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