Example 2000 calorie high-protein diet

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Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

Author and references

NOTES: this diet is not among those recommended by the site

Diet Day 1

BREAKFAST

Low-fat milk yogurt with fruit 130 g
Biscotti wafers 50 g
Hazelnuts 20 g

SNACK

Kiwi 100 g
Roasted peanuts 20 g

LUNCH

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

SNACK

Milk flakes 150 g

DINNER

Whole grain bread 50 g
Sweet peppers 200 g
Turkey breast, boiled or grilled 150 g
Olive oil 10 g


Diet composition

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  

Diet Day 2

BREAKFAST

Semi-skimmed milk (cow's milk) 350 g
Biscuit for breakfast 50 g
Hazelnuts 10 g

SNACK

Low-fat milk yogurt with fruit 130 g
Sweet almonds 20 g

LUNCH

Whole wheat semolina pasta 80 g
Extra virgin olive oil 10 g
Canned beans 100 g
Tomato preserves + flavorings 50 g

SNACK

Protein bar 80 g

DINNER

Potatoes 200 g
Salted capers 10 g
Olive oil 10 g
Chicken frankfurters (boiled) 120 g

Diet composition

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  

Diet Day 3

BREAKFAST

Orange juice 300 g
Wholemeal breadsticks 80 g
Breaola 50 g

SNACK

Kiwi 100 g

LUNCH

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

SNACK

Parmesan cheese 50 g

DINNER

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

Diet composition

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  

Diet Day 4

BREAKFAST

Semi-skimmed milk (cow's milk) 300 g
Wholemeal rusks 50 g
Millefiori honey 30 g

SNACK

Ham toast 100 g

LUNCH

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

SNACK

apricots 150 g
Dried walnuts 20 g

DINNER

Bruschetta type rye bread 50 g
Mozzarella (lean) 70 g
Tuna 50 g
Salad tomatoes 100 g
Olive oil + flavorings 10 g

Diet composition

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



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