2000 calorie vegetarian diet, for example

Diet Day 1

BREAKFAST

Whole cow's milk 300 g Wholemeal rusks 50 g Jam (like living fruit) 30 g

SNACK

Low-fat milk yogurt with fruit 130 g Dried walnuts 20 g

LUNCH

Spaghetti 100 g Canned beans 200 g Olive oil 10 g

SNACK

breadsticks 30 g Kiwi 120 g

DINNER

Mozzarella (lean) 100 g Rocket 100 g Salad tomatoes 200 g Whole grain bread 80 g Extravirgin olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1988 Kcal Proteins 79 g 16 Fat 71 g 32 Carbohydrates 276 g 52 Fiber 36 g Alcohol 0 Iron 15.01 mg Football 1316.4 mg cholesterol 99 mg

Diet Day 2

BREAKFAST

Apple 200 g Wholemeal rusks 50 g Marmalade 30 g

SNACK

Semi-skimmed milk yogurt 250 g Strawberries 200 g

LUNCH

Parboiled rice 100 g Eggplant 200 g Fresh pecorino 50 g Extravirgin olive oil 10 g

SNACK

Dark chocolate 50 g

DINNER

Whole chicken eggs 130 g Spinach 200 g Olive oil 10 g Rye bread 80 g Grated Parmesan 20 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1999 Kcal Proteins 79 g 16 Fat 81 g 37 Carbohydrates 254 g 48 Fiber 30 g Alcohol 0 g Iron 21.06 mg Football 1257 mg cholesterol 729 mg

Diet Day 3

BREAKFAST

American style coffee, in a cup 25 g Sugar 5 g Vitaminized rusks 50 g Marmalade 30 g

SNACK

Low-fat cottage cheese 100 g Unsalted crackers 30 g

LUNCH

Whole wheat semolina pasta 100 g Soy steak 120 g Green radicchio 150 g Olive oil + lemon

10 g

SNACK

Dried walnuts 10 g Apple 200 g

DINNER

Whole grain bread 100 g Scamorza 80 g Olive oil 10 g Lettuce 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1990 Kcal Proteins 124 g 25 Fat 55 g 25 Carbohydrates 266 g 50 Fiber 52 g Alcohol

0 g

Iron 35.65 mg Football 1081 g cholesterol 67 mg

Diet Day 4

BREAKFAST

Coffee bar, in the cup 25 g Hazelnuts 20 g Wafer biscuits 45 g

SNACK

Semi-skimmed milk yogurt 130 g Apricots 200 g

LUNCH

Pizza with tomato + 250 g gorgonzola + 50 g Red radish 100 g White wine 200 g

DINNER

potato gnocchi 100 g Extravirgin olive oil 10 g Spinach 300 g Cow ricotta (lean) 150 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1991 Kcal Proteins 66 g 13 Fat 76 g 35 Carbohydrates 240 g 45 Fiber 25 g Alcohol 20 g 7 Iron 15.72 mg Football 1493 mg cholesterol 123 mg

Introduction, Notes, Disclaimer, Advice 1000 calorie diet 1200 calorie diet 1400 calorie diet 1600 calorie diet 1600 calorie diet 1700 calorie diet 1700 calorie diet 1800 calorie diet 1800 calorie diet 2000 calorie diet 2200 calorie diet 2400 calorie diet 2600 calorie diet 3000 calorie diet