NOTES: this diet is not among those recommended by the site
|
| Low-fat milk yogurt with fruit |
130 g |
| Biscotti wafers |
50 g |
| Hazelnuts |
20 g |
|
| Kiwi |
100 g |
| Roasted peanuts |
20 g |
|
| Parboiled rice |
100 g |
| Grated Parmesan cheese |
20 g |
| Natural tuna steak |
110 g |
| Olive oil |
10 g |
| Black olives |
20 g |
| Salad tomatoes |
200 g |
|
| Milk flakes |
150 g |
|
| Whole grain bread |
50 g |
| Sweet peppers |
200 g |
| Turkey breast, boiled or grilled |
150 g |
| Olive oil |
10 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1998 Kcal |
|
| Protein |
115 g |
22 |
| Grassi |
88.5 g |
39 |
| Carbohydrates |
198 g |
39 |
| Fiber |
19 g |
|
| Alcol |
0 |
0 |
| Iron |
13.23 mg |
|
| Soccer |
841 mg |
|
| cholesterol |
171 mg |
|
|
| Semi-skimmed milk (cow's milk) |
350 g |
| Biscuit for breakfast |
50 g |
| Hazelnuts |
10 g |
|
| Low-fat milk yogurt with fruit |
130 g |
| Sweet almonds |
20 g |
|
| Whole wheat semolina pasta |
80 g |
| Extra virgin olive oil |
10 g |
| Canned beans |
100 g |
| Tomato preserves + flavorings |
50 g |
|
| Protein bar |
80 g |
|
| Potatoes |
200 g |
| Salted capers |
10 g |
| Olive oil |
10 g |
| Chicken frankfurters (boiled) |
120 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
2022 Kcal |
|
| Protein |
104 g |
20 |
| Grassi |
86 g |
38 |
| Carbohydrates |
223 g |
41 |
| Fiber |
34 g |
|
| Alcol |
0 g |
|
| Iron |
20.15 mg |
|
| Soccer |
1577 mg |
|
| cholesterol |
222 mg |
|
|
| Orange juice |
300 g |
| Wholemeal breadsticks |
80 g |
| Breaola |
50 g |
|
| Kiwi |
100 g |
|
| Semolina pasta |
120 g |
| Grated Parmesan cheese |
20 g |
| Olive oil |
10 g |
| Chiodini mushrooms |
100 g |
| Ready-made meat sauce |
50 g |
| Apple |
200 g |
|
| Parmesan cheese |
50 g |
|
| Wholemeal durum wheat bread |
50 g |
| Shallot salad |
200 g |
| Veal, lean cuts |
150 g |
| Olive oil + flavorings (beef dressing) |
10 g |
| Dried walnuts (salad dressing) |
10 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1971 Kcal |
|
| Protein |
119 g |
24 |
| Grassi |
73 g |
33 |
| Carbohydrates |
223 g |
43 |
| Fiber |
31 g |
|
| Alcol |
0 g |
|
| Iron |
17.7 mg |
|
| Soccer |
1233 mg |
|
| cholesterol |
203 mg |
|
|
| Semi-skimmed milk (cow's milk) |
300 g |
| Wholemeal rusks |
50 g |
| Millefiori honey |
30 g |
|
| Ham toast |
100 g |
|
| Whole wheat pasta |
100 g |
| Extra virgin olive oil |
15 g |
| Grated Parmesan cheese |
10 g |
| Fennel |
150 g |
| Turkey, breast (boiled or grilled) |
150 g |
|
| apricots |
150 g |
| Dried walnuts |
20 g |
|
| Bruschetta type rye bread |
50 g |
| Mozzarella (lean) |
70 g |
| Tuna |
50 g |
| Salad tomatoes |
100 g |
| Olive oil + flavorings |
10 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
2057 Kcal |
|
| Protein |
114 g |
22 |
| Grassi |
86 g |
38 |
| Carbohydrates |
221 g |
40 |
| Fiber |
20 g |
|
| Alcol |
0 g |
|
| Iron |
13.89 mg |
|
| Soccer |
1174 mg |
|
| cholesterol |
209 mg |
|
Example Mediterranean diet 2400 calories
Mediterranean diet and bodybuilding
