Fattening diet

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Joe Dispenza
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«Diet to gain weight

 

Example of a 3500 CALORIES fattening diet

Diet Day 1

BREAKFAST

coffee bar in cup 30 g
sugar 10 g
Durum wheat bread 150 g
Jam 50 g

SNACK

Apple 200 g
Roasted peanuts 20 g

LUNCH

Whole wheat semolina pasta 150 g
Grated Parmesan cheese 30 g
Extra virgin olive oil 10 g
Salad tomatoes 200 g
Salmon steak (grilled or boiled) 150 g
Lettuce 200 g
Coke 330 g

SNACK

Dark chocolate 100g
Partially skimmed cow's milk 300 g

DINNER

Durum wheat bread 180 g
Green Beans 300 g
Olive oil 5 g
Turkey breast 200 g
Kiwi 50 g


Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 3500 Kcal  
Protein 175 g 20
Grassi 120 g 31
Carbohydrates 458 g 49
Fiber 75 g  
Alcol 0 0
Iron 34 mg  
Soccer 1307 mg  
cholesterol 239 mg  

Diet Day 2

BREAKFAST

Orange juice 300 g
Wholemeal rusks 100 g
Cocoa and hazelnut cream 30 g

SNACK

Low-fat fruit yogurt 130 g
Crackers salati 50 g

LUNCH

Riso parboiled 180 g
Extra virgin olive oil 10 g
Grated Parmesan cheese 40 g
Soy steak 200 g
Olive oil 10 g

SNACK

Durum wheat bread 100 g
Apricot jam 40 g
Unsalted crackers 20 g

DINNER

Fennel 300
Rye bread 120 g
bresaola 50 g
Olive oil 10 g
Apple 200 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 3494 Kcal  
Protein 187 g 21
Grassi 89 g 23
Carbohydrates 519 g 56
Fiber 80 g  
Alcol 0 g  
Iron 39.35 mg  
Soccer 1706 mg  
cholesterol 126.3 mg  

Diet Day 3

BREAKFAST

Partially skimmed cow's milk 300 g
sugar 10 g
Muesli 70 g
Hazelnuts 20 g

SNACK

Low-fat cottage cheese 120 g

LUNCH

Whole wheat pasta 180 g
Grated Parmesan cheese 20 g
Tomato, preserve 50 g
Olive oil 10 g
Rabbit, boiled or grilled lean meat 150 g
carrots 200 g
Rosé wine 200 g

SNACK

Olive bread 150 g
Tuna steak (grilled) 100 g
Apple 250 g

DINNER

potato gnocchi 300 g
Fillets of sole in a pan 200 g
Greenhouse asparagus 300 g
Olive oil 10 g
Kiwi 100 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 3541 Kcal  
Protein 197 g 22
Grassi 96 g 24
Carbohydrates 471 g 50
Fiber 64 g  
Alcol 17.4 g 3
Iron 32.19 mg  
Soccer 1456 mg  
cholesterol 324 mg  

Diet Day 4

BREAKFAST

Whole cow's milk 300 g
Wholemeal rusks 70 g
Jam like living fruit 30 g

SNACK

Semi-skimmed milk yogurt 130 g
Pine nuts 20 g
Strawberries 200 g

LUNCH

Generic semolina pasta 120 g
Extravirgin olive oil 10 g
Grated Parmesan cheese 20 g
Canned beans 120 g
Olive oil 20 g
Chicken breast 150 g
Zucchini 250 g

SNACK

Crackers integrali 120 g
bresaola 50 g
Apple 220 g

DINNER

Whole wheat semolina pasta 150 g
Meat sauce

80 g





Salad tomatoes 200 g
Olive oil 20 g
Banana 140 g

Diet composition

NUTRITIOUS QUANTITY % ENERGY
Energy law 3491 Kcal  
Protein 168 g 19
Grassi 121 g 31
Carbohydrates 460 g 49
Fiber 66 g  
Alcol 0 g  
Iron 32.64 mg  
Soccer 1339 mg  
cholesterol 258.8 mg  

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