Introduction: The body building diet
|
| Orange juice |
300 g |
| Bread |
70 g |
| Apricot jam |
40 g |
|
| Semi-skimmed milk yogurt |
130 g |
| Pine nuts |
15 g |
| Kiwi |
100 g |
|
| Brown rice |
150 g |
| Canned beans |
150 g |
| Extra virgin olive oil |
20 g |
| Parmesan g |
20 g |
| Tomato preserves + flavors |
50 g |
|
| Whey protein 90% |
30 g |
| Banana (peeled) |
80 g |
|
| Whole grain bread |
120 g |
| Rabbit, lean meat |
200 g |
| Cucumbers |
200 g |
| Olive oil |
20 g |
| Apple |
200 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
2399 Kcal |
|
| Protein |
126 g |
21 |
| Grassi |
68 g |
25 |
| Carbohydrates |
342 g |
54 |
| Fiber |
40 g |
|
| Alcol |
0 |
0 |
| Iron |
17.84 mg |
|
| Soccer |
729.5 mg |
|
| cholesterol |
163.4 mg |
|
|
| Partially skimmed cow's milk |
300 g |
| Muesli |
50 g |
| Hazelnuts |
20 g |
|
| Strawberries |
150 g |
| Low-fat milk yogurt with fruit |
250 g |
|
| Generic semolina pasta |
150 g |
| Grated Parmesan cheese |
20 g |
| Salad tomatoes |
200 g |
| Yellow peppers |
100 g |
| Olive oil |
10 g |
| Anchovies in oil |
20 g |
| Natural tuna |
110 g |
|
| Apple |
200 g |
|
| Whole grain bread |
100 g |
| 2 whole chicken eggs |
120 g |
| Corn seed oil |
10 g |
| Kiwi |
100 g |
|
| Whey protein (90%) |
25 g |
| Low-fat milk |
250 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
2599 Kcal |
|
| Protein |
146 g |
22 |
| Grassi |
86 g |
29 |
| Carbohydrates |
339 g |
49 |
| Fiber |
28 g |
|
| Alcol |
0 g |
|
| Iron |
17.02 mg |
|
| Soccer |
1640 mg |
|
| cholesterol |
763 mg |
|
|
| Tea in a cup |
500 g |
| Wholemeal rusks |
100 g |
| Cherry Jam |
40 g |
|
| Kiwi |
100 g |
| Dried walnuts |
20 g |
|
| Whole wheat semolina pasta |
120 g |
| Lean ground beef |
150 g |
| Tomato, a drizzle of oil and basil |
50 g |
| Zucchini |
200 g |
|
| Olive bread |
120 g |
| bresaola |
50 g |
| Apple |
200 g |
|
| Bruschetta type bread |
100 g |
| Tomatoes |
150 g |
| Black olives |
20 g |
| Olive oil |
20 g |
| Cow mozzarella |
100 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
2754 Kcal |
|
| Protein |
128 g |
19 |
| Grassi |
93 g |
30 |
| Carbohydrates |
374 g |
51 |
| Fiber |
49 g |
|
| Alcol |
|
|
| Iron |
24.9 mg |
|
| Soccer |
857 g |
|
| cholesterol |
174.5 mg |
|
|
| Partially skimmed cow's milk |
300 g |
| Rusks |
100 g |
| Apricot jam |
50 g |
|
| Fishing |
250 g |
| Whey protein (90%) |
20 g
|
|
| Parboiled rice |
150 g |
| Grated Parmesan cheese |
30 g |
| Tomato, a drizzle of oil and basil |
100 g |
| Green Beans |
300 g |
| Olive oil |
20 g |
| Chicken breast |
300 g |
|
| Milk flakes |
80 g |
| Wholemeal breadsticks |
50 g |
|
| Potatoes |
300 g |
| Trout (boiled or grilled) |
200 g |
| Salad tomatoes |
200 g |
| Zucchini |
200 g |
| Olive oil |
10 g |
| Apple |
200 g |
|
| NUTRITIOUS |
QUANTITY |
% ENERGY |
| Energy law
|
2912 Kcal |
|
| Protein |
167 g |
23 |
| Grassi |
89 g |
27 |
| Carbohydrates |
383 g |
50 |
| Fiber |
48 g |
|
| Alcol |
|
|
| Iron |
22.54 mg |
|
| Soccer |
1116 mg |
|
| cholesterol |
304 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
