Ketogenic diet example

Diet Day 1

BREAKFAST

Raw ham 50 g Rye bread 50 g

SNACK

Roasted and salted pistachios 50 g

LUNCH

Rocket 100 g Salmon steak (grilled) 150 g Olive oil 20 g

SNACK

Cottage cheese 100 g

DINNER

Zucchini 200 g Grilled kid 200 g Olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1508 Kcal Proteins 120 g 32 Fat 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 Young beef, semi-fat cuts 150 g Olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1686 Kcal Proteins 160 g 38 Fat 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 Cheese slices 30 g Rye bread 25 g

SNACK

Roasted peanuts 50 g

LUNCH

Lettuce 200 g Stir-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 AMOUNT % POWER Power 1376 Kcal Proteins 122 g 35 Fat 86 g 56 Carbohydrates 31 g 8 Fiber 17.65 g Alcohol 0 g Iron 12.05 mg Football 492 mg cholesterol 785 mg

Day 4 Diet (REFILL)

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 drained oil 100 g Olive oil 10 g

SNACK

Apple 200 g

DINNER

Whole grain bread 150 g Swordfish steak (grilled) 100 g Olive oil 10 g Spinach 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2640 Kcal Proteins 108 g 16 Fat 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

Mediterranean diet and bodybuilding