|
| Partially skimmed cow's milk |
250 g |
| sugar |
10 g |
| Wholemeal rusks |
50 g |
| Jam |
25 g |
|
| Semi-skimmed milk yogurt |
130 g |
| Kiwi |
80 g |
|
| Riso parboiled |
80 g |
| Grated Parmesan cheese |
30 g |
| Tomatoes |
200 g |
| Drained tuna in oil |
60 g |
| Olive oil |
10 g |
|
| Apple |
200 g |
|
| Whole grain bread |
100 g |
| Swordfish steak (grilled) |
150 g |
| Olive oil |
10 g |
| Spinaci |
200 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1800 Kcal |
|
| Protein |
92 g |
20 |
| Grassi |
60 g |
30 |
| Carbohydrates |
240 g |
50 |
| Fiber |
26 g |
|
| Alcol |
0 |
|
| Iron |
16 mg |
|
| Soccer |
1135 mg |
|
| cholesterol |
200 mg |
|
|
| Whole milk caffelatte + coffee |
250 g |
| Wholemeal rusks |
50 g |
| Jam |
20 g |
|
| Low-fat milk yogurt with fruit |
130 g |
| Kiwi |
80 g |
|
| Pasta |
100 g |
| Tomatoes |
150 g |
| Grated Parmesan cheese |
20 g |
| Olive oil |
10 g |
| Grilled salmon steak |
50 g |
|
| Pink grapefruit |
300 g |
| Sweet almonds |
10 g |
|
| Whole grain bread |
100 g |
| Grilled eggplant |
150 g |
| Pork chops in white wine |
150 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1833 Kcal |
|
| Protein |
94 g |
20 |
| Grassi |
54 g |
26 |
| Carbohydrates |
251 g |
51 |
| Fiber |
38 g |
|
| Alcol |
5 g |
2 |
| Iron |
17 mg |
|
| Soccer |
980 mg |
|
| cholesterol |
190 mg |
|
|
| Orange juice |
250 g |
| Wholemeal rusks |
50 g |
| Jam |
20 g |
|
| Semi-skimmed milk yogurt |
130 g |
|
| potato gnocchi |
200 g |
| Grated Parmesan cheese |
30 g |
| Salad tomatoes |
200 g |
| Olive oil |
10 g |
| Pan-fried sole with a drizzle of oil |
100 g |
|
| Apple |
200 g |
|
| Olive bread |
120 g |
| bresaola |
50 g |
| carrots |
150 g |
| Olive oil |
10 g |
| Kiwi |
100 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1800 Kcal |
|
| Protein |
80 g |
18 |
| Grassi |
55 g |
28 |
| Carbohydrates |
263 g |
55 |
| Fiber |
30 g |
|
| Alcol |
0 g |
|
| Iron |
15.27 mg |
|
| Soccer |
961 mg |
|
| cholesterol |
148 mg |
|
|
| Partially skimmed cow's milk |
300 g |
| Biscuit for breakfast |
50 g |
| Dried walnuts |
10 g |
|
| Extra dark chocolate |
50 g |
|
| Whole grain bread |
120 g |
| Beef, grilled or boiled lean meat |
100 g |
| Olive oil |
10 g |
| Zucchini |
300 g |
|
| Semi-skimmed milk yogurt |
130 g |
|
| New potatoes |
300 g |
| Olive oil |
10 g |
| Wholemeal breadsticks |
40 g |
| Turkey, boiled or grilled breast |
100 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
1817 Kcal |
|
| Protein |
89 g |
20 |
| Grassi |
64 g |
30 |
| Carbohydrates |
237 g |
50 |
| Fiber |
24 g |
|
| Alcol |
0 g |
|
| Iron |
16.24 mg |
|
| Soccer |
742 mg |
|
| cholesterol |
222 mg |
|
Introduction, Notes, Disclaimer, Tips 1000 calorie diet 1200 calorie diet 1400 calorie diet 1600 calorie diet (1) 1600 calorie diet (2) 1700 calorie diet (1) 1700 calorie diet (2) 1800 calorie diet (1) 1800 calorie diet (2) 2000 calorie diet 2200 calorie diet 2400 calorie diet 2600 calorie diet 3000 calorie diet
