Diet Day 1
BREAKFAST | |
| Raw ham | 50 g |
| Rye bread | 50 g |
SNACK | |
| Roasted and salted pistachios | 50 g |
LUNCH | |
| Rocket salad | 100 g |
| Salmon steak (grilled) | 150 g |
| Olive oil | 20 g |
SNACK | |
| Milk flakes | 100 g |
DINNER | |
| Zucchini | 200 g |
| Grilled kid | 200 g |
| Olive oil | 10 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 1508 Kcal | |
| Protein | 120 g | 32 |
| Grassi | 102 g | 61 |
| Carbohydrates | 30 g | 7 |
| Fiber | 10 g | |
| Alcohol | 0 | 0 |
| Iron | 8.5 mg | |
| Football | 432 mg | |
| cholesterol | 271 mg | |
Diet Day 2
BREAKFAST | |
| Bresaola | 50 g |
| Rye bread | 30 g |
SNACK | |
| Sweet almonds | 50 g |
LUNCH | |
| Green beans | 200 g |
| Salmon steak (grilled) | 250 g |
| Olive oil | 20 g |
SNACK | |
| Grain | 50 g |
DINNER | |
| Salad tomatoes | 200 g |
| Lettuce | 100 g |
| Beef, semi-fat cuts | 150 g |
| Olive oil | 10 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 1686 Kcal | |
| Protein | 160 g | 38 |
| Grassi | 104 g | 55 |
| Carbohydrates | 30 g | 7 |
| Fiber | 18 g | |
| Alcohol | 0 g | |
| Iron | 20.61 mg | |
| Football | 1063 mg | |
| cholesterol | 262 mg | |
Diet Day 3
BREAKFAST | |
| Speck | 50 g |
| Sottiletteformaggio | 30 g |
| Rye bread | 25 g |
SNACK | |
| Roasted peanuts | 50 g |
LUNCH | |
| Lettuce | 200 g |
| Pan-fried trout | 200 g |
| Olive oil | 10 g |
SNACK | |
| Protein shake | 30 g |
DINNER | |
| broccoli | 250 g |
| Chicken egg (2 whole + 2 egg whites) | 150 g |
| Olive oil | 10 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 1376 Kcal | |
| Protein | 122 g | 35 |
| Grassi | 86 g | 56 |
| Carbohydrates | 31 g | 8 |
| Fiber | 17.65 g | |
| Alcohol | 0 g | |
| Iron | 12.05 mg | |
| Football | 492 mg | |
| cholesterol | 785 mg | |
Diet Day 4 (RECHARGE)
BREAKFAST | |
| Partially skimmed cow's milk | 250 g |
| sugar | 10 g |
| Wholemeal rusks | 100 g |
| Marmalade | 50 g |
SNACK | |
| Semi-skimmed milk yogurt | 130 g |
| Kiwi | 100 g |
LUNCH | |
| Parboiled rice | 200 g |
| Grated Parmesan cheese | 10 g |
| tomatoes | 200 g |
| Tuna in oil drained | 100 g |
| Olive oil | 10 g |
SNACK | |
| Apple | 200 g |
DINNER | |
| Whole grain bread | 150 g |
| Slice of swordfish (grilled) | 100 g |
| Olive oil | 10 g |
| spinach | 200 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 2640 Kcal | |
| Protein | 108 g | 16 |
| Grassi | 65 g | 22 |
| Carbohydrates | 433 g | 61 |
| Fiber | 38 g | |
| Alcohol | 0 g | |
| Iron | 21.9 mg | |
| Football | 1093 mg | |
| cholesterol | 177 mg | |
Example Mediterranean diet 2400 calories
