NOTES: this diet is not among those recommended by the site
Diet Day 1
BREAKFAST | |
| Low-fat fruit milk yogurt | 130 g |
| Wafers biscuits | 50 g |
| Hazelnuts | 20 g |
SNACK | |
| Kiwi | 100 g |
| Roasted peanuts | 20 g |
LUNCH | |
| Parboiled type 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 | % POWER |
| Power | 1998 Kcal | |
| Protein | 115 g | 22 |
| Grassi | 88.5 g | 39 |
| Carbohydrates | 198 g | 39 |
| Fiber | 19 g | |
| Alcohol | 0 | 0 |
| Iron | 13.23 mg | |
| Football | 841 mg | |
| cholesterol | 171 mg | |
Diet Day 2
BREAKFAST | |
| Partially skimmed (cow) milk | 350 g |
| Biscuit for breakfast | 50 g |
| Hazelnuts | 10 g |
SNACK | |
| Low-fat fruit milk yogurt | 130 g |
| Sweet almonds | 20 g |
LUNCH | |
| Integral semolina pasta | 80 g |
| Extra virgin olive oil | 10 g |
| Canned beans | 100 g |
| Tomato preserves + aromas | 50 g |
SNACK | |
| Protein bar | 80 g |
DINNER | |
| Potatoes | 200 g |
| Capers under salt | 10 g |
| Olive oil | 10 g |
| Chicken sausage (boiled) | 120 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 2022 Kcal | |
| Protein | 104 g | 20 |
| Grassi | 86 g | 38 |
| Carbohydrates | 223 g | 41 |
| Fiber | 34 g | |
| Alcohol | 0 g | |
| Iron | 20.15 mg | |
| Football | 1577 mg | |
| cholesterol | 222 mg | |
Diet Day 3
BREAKFAST | |
| Orange juice | 300 g |
| Whole wheat 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 meat ragout | 50 g |
| Apple | 200 g |
SNACK | |
| Table grain cheese | 50 g |
DINNER | |
| Whole wheat whole wheat bread | 50 g |
| Shallot salad | 200 g |
| Beef, lean cuts | 150 g |
| Olive oil + flavorings (beef seasoning) | 10 g |
| Dried walnuts (salad dressing) | 10 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 1971 Kcal | |
| Protein | 119 g | 24 |
| Grassi | 73 g | 33 |
| Carbohydrates | 223 g | 43 |
| Fiber | 31 g | |
| Alcohol | 0 g | |
| Iron | 17.7 mg | |
| Football | 1233 mg | |
| cholesterol | 203 mg | |
Diet Day 4
BREAKFAST | |
| Partially skimmed (cow) milk | 300 g |
| Wholemeal rusks | 50 g |
| Wildflower 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 rye bread | 50 g |
| Mozzarella (lean) | 70 g |
| Tuna | 50 g |
| Salad tomatoes | 100 g |
| Olive oil + aromas | 10 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 2057 Kcal | |
| Protein | 114 g | 22 |
| Grassi | 86 g | 38 |
| Carbohydrates | 221 g | 40 |
| Fiber | 20 g | |
| Alcohol | 0 g | |
| Iron | 13.89 mg | |
| Football | 1174 mg | |
| cholesterol | 209 mg | |
