Introduction: The body building diet
Dieta Body Building 2400 calorie
BREAKFAST |
Orange juice |
300 g |
Bread |
70 g |
Apricot jam |
40 g |
SNACK |
Semi-skimmed milk yogurt |
130 g |
Pine nuts |
15 g |
Kiwi |
100 g |
LUNCH |
Brown rice |
150 g |
Canned beans |
150 g |
Extra virgin olive oil |
20 g |
Parmesan g |
20 g |
Tomato preserves + flavors |
50 g |
SNACK |
Whey protein 90% |
30 g |
Banana (peeled) |
80 g |
DINNER |
Whole grain bread |
120 g |
Rabbit, lean meat |
200 g |
Cucumbers |
200 g |
Olive oil |
20 g |
Apple |
200 g |
Diet composition |
NUTRITIOUS |
QUANTITY |
% ENERGY |
Energy law
|
2399 Kcal |
|
Protein |
126 g |
21 |
Grassi |
68 g |
25 |
Carbohydrates |
342 g |
54 |
Fiber |
40 g |
|
Alcol |
0 |
0 |
Iron |
17.84 mg |
|
Soccer |
729.5 mg |
|
cholesterol |
163.4 mg |
|
Dieta Body Building 2600 calorie
BREAKFAST |
Partially skimmed cow's milk |
300 g |
Muesli |
50 g |
Hazelnuts |
20 g |
SNACK |
Strawberries |
150 g |
Low-fat milk yogurt with fruit |
250 g |
LUNCH |
Generic semolina pasta |
150 g |
Grated Parmesan cheese |
20 g |
Salad tomatoes |
200 g |
Yellow peppers |
100 g |
Olive oil |
10 g |
Anchovies in oil |
20 g |
Natural tuna |
110 g |
SNACK |
Apple |
200 g |
DINNER |
Whole grain bread |
100 g |
2 whole chicken eggs |
120 g |
Corn seed oil |
10 g |
Kiwi |
100 g |
AFTER DINNER |
Whey protein (90%) |
25 g |
Low-fat milk |
250 g |
Diet composition |
NUTRITIOUS |
QUANTITY |
% ENERGY |
Energy law
|
2599 Kcal |
|
Protein |
146 g |
22 |
Grassi |
86 g |
29 |
Carbohydrates |
339 g |
49 |
Fiber |
28 g |
|
Alcol |
0 g |
|
Iron |
17.02 mg |
|
Soccer |
1640 mg |
|
cholesterol |
763 mg |
|
Dieta Body Building 2750 calorie
BREAKFAST |
Tea in a cup |
500 g |
Wholemeal rusks |
100 g |
Cherry Jam |
40 g |
SNACK |
Kiwi |
100 g |
Dried walnuts |
20 g |
LUNCH |
Whole wheat semolina pasta |
120 g |
Lean ground beef |
150 g |
Tomato, a drizzle of oil and basil |
50 g |
Zucchini |
200 g |
SNACK |
Olive bread |
120 g |
bresaola |
50 g |
Apple |
200 g |
DINNER |
Bruschetta type bread |
100 g |
Tomatoes |
150 g |
Black olives |
20 g |
Olive oil |
20 g |
Cow mozzarella |
100 g |
Diet composition |
NUTRITIOUS |
QUANTITY |
% ENERGY |
Energy law
|
2754 Kcal |
|
Protein |
128 g |
19 |
Grassi |
93 g |
30 |
Carbohydrates |
374 g |
51 |
Fiber |
49 g |
|
Alcol |
|
|
Iron |
24.9 mg |
|
Soccer |
857 g |
|
cholesterol |
174.5 mg |
|
Dieta Body Building 2900 calorie
BREAKFAST |
Partially skimmed cow's milk |
300 g |
Rusks |
100 g |
Apricot jam |
50 g |
SNACK |
Fishing |
250 g |
Whey protein (90%) |
20 g
|
LUNCH |
Parboiled rice |
150 g |
Grated Parmesan cheese |
30 g |
Tomato, a drizzle of oil and basil |
100 g |
Green Beans |
300 g |
Olive oil |
20 g |
Chicken breast |
300 g |
SNACK |
Milk flakes |
80 g |
Wholemeal breadsticks |
50 g |
DINNER |
Potatoes |
300 g |
Trout (boiled or grilled) |
200 g |
Salad tomatoes |
200 g |
Zucchini |
200 g |
Olive oil |
10 g |
Apple |
200 g |
Diet composition |
NUTRITIOUS |
QUANTITY |
% ENERGY |
Energy law
|
2912 Kcal |
|
Protein |
167 g |
23 |
Grassi |
89 g |
27 |
Carbohydrates |
383 g |
50 |
Fiber |
48 g |
|
Alcol |
|
|
Iron |
22.54 mg |
|
Soccer |
1116 mg |
|
cholesterol |
304 mg |
|
Try Other Diets
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