|
| Grapefruit juice |
300 g |
| sugar |
10 g |
| Biscuit for breakfast |
30 g |
| Sweet almonds |
15 g |
|
| Low-fat milk yogurt with fruit |
130 g |
| Crackers integrali |
35 g |
|
| Spaghetti |
80 g |
| Meat sauce |
50 g |
| Grated Parmesan cheese |
20 g |
| carrots |
200 g |
| Olive oil |
10 g |
|
| Kiwi |
100 g |
|
| 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 |
|
| 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 |
|
|
| Partially skimmed cow's milk |
300 g |
| sugar |
10 g |
| Wholemeal rusks |
50 g |
| Jam |
30 g |
|
| Low-fat milk yogurt with fruit |
130 g |
| Muesli |
30 g |
|
| Gnocchi with ricotta and spinach filling |
250 g |
| Apple |
200 g |
|
| Pink grapefruit |
300 g |
|
| Whole grain bread |
100 g |
| Grilled eggplant |
200 g |
| Olive oil |
10 g |
| Mackerel fillets in oil |
80 g |
|
| 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 |
|
|
| Skimmed milk caffelatte |
300 g |
| sugar |
10 g |
| Durum wheat bread |
50 g |
| Hazelnut cocoa cream |
25 g |
|
| Kiwi |
100 g |
| Sweet almonds |
15 g |
|
| 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
|
|
| Apple |
200 g |
|
| Olive bread |
100 g |
| Canned beans |
150 g |
| Olive oil |
10 g |
| Ananas |
250 g |
| Red wine |
50 g |
|
| 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 |
|
|
| Tea in a cup |
500 g |
| sugar |
10 g |
| Childhood biscuits |
50 g |
| Hazelnuts |
15 g |
|
| Wholemeal breadsticks |
50 g |
|
| Wholemeal spaghetti |
120 g |
| Boiled frozen shrimp |
100 g |
| Tomato and basil |
50 g |
|
| Strawberries |
150 g |
| Semi-skimmed milk yogurt |
250 g |
|
| Potatoes |
300 g |
| Extravirgin olive oil |
10 g |
| Chicken frankfurters (boiled or grilled) |
100 g |
| White wine |
150 g |
| Apple |
200 g |
|
| 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 |
|
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
