diet

Mediterranean diet 2100 2200 calories, example

Diet Day 1

BREAKFAST

Whole milk)125 g
Biscuit for breakfast50 g
Kiwi200 g

SNACK

Bread50 g

LUNCH

Pasta80 g
Eggplant200 g
tomatoes100 g
Parmigiano10 g
carrots200 g
Olive oil20 g

SNACK

Whole milk yogurt125 g
Banana200 g

DINNER

Chicken, breast150 g
Green beans200 g
Olive oil15 g
Bread50 g
kiwy200 g

To be added to the daily menu

Bread50 g
Apple200 g

Diet Composition

NUTRITIOUSQUANTITY% POWER
Power2110 Kcal
Protein87 g16.4
Grassi57 g24.2
Carbohydrates333 g59.3
Fiber45 g
Alcohol00
Iron15 mg
Football894 mg
cholesterol214 mg

Diet Day 2

BREAKFAST

Whole milk)125 g
Biscuit for breakfast50 g
Banana200 g

SNACK

Bread50 g

LUNCH

Pasta80 g
tomatoes200 g
Parmigiano10 g
Olive oil20 g

SNACK

Whole milk yogurt125 g
strawberries150 g

DINNER

vegetable200 g
Trout150 g
Potatoes200 g
Red radish50 g
Olive oil15 g
Kiwi200 g
White wine200 g

To be added to the daily menu

Bread50 g
Apple200 g

Diet Composition

NUTRITIOUSQUANTITY% POWER
Power2174 Kcal
Protein75 g13.8
Grassi62 g25.8
Carbohydrates312 g53.8
Fiber34 g
Alcohol20 g6.5
Iron19 mg
Football894 mg
cholesterol196 mg

Diet Day 3

BREAKFAST

Whole milk)125 g
Biscuit for breakfast50 g
Banana200 g

SNACK

Bread50 g

LUNCH

Pasta80 g
Artichokes150 g
Ricotta cheese50 g
Olive oil20 g
Green cabbage150 g

SNACK

Whole milk yogurt125 g
strawberries150 g

DINNER

Pasta40 g
Dried beans50 g
Grain10 g
Lettuce50 g
Olive oil15 g
Pear150 g
White wine200 g

To be added to the daily menu

Bread50 g
Apple200 g

Diet Composition

NUTRITIOUSQUANTITY% POWER
Power2103 Kcal
Protein66 g12.5
Grassi59 g25.3
Carbohydrates310 g55.3
Fiber44 g
Alcohol20 g6.5
Iron16 mg
Football1184 mg
cholesterol128 mg

Diet Day 4

BREAKFAST

Whole milk)125 g
Biscuit for breakfast50 g
Banana200 g

SNACK

Bread50 g

LUNCH

vegetable200 g
Bresaola50 g
Eggplant200 g
Olive oil20 g
Bread50 g

SNACK

Whole milk yogurt125 g
strawberries150 g

DINNER

Pizza with tomato and mozzarella300 g
Pineapple150 g

To be added to the daily menu

Bread50 g
Apple200 g

Diet Composition

NUTRITIOUSQUANTITY% POWER
Power2234 Kcal
Protein71 g12.8
Grassi56 g22.7
Carbohydrates383 g64.3
Fiber41 g
Alcohol0 g
Iron17 mg
Football772 mg
cholesterol170 mg
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