1200 calorie diet, example

Diet Day 1

BREAKFAST

mocha coffee, in a cup 15 g White sugar 5 g Marmalade 30 g Wholemeal rusks 50 g

SNACK

Partially skimmed yogurt 130 g Muesli 20 g

LUNCH

Brown rice 80 g Eggplant (grilled) 200 g Mackerel 80 g Total olive oil to be distributed among the various foods 10 g

SNACK

Sweet almonds 10 g Apple 200 g

DINNER

Whole grain bread 30 g Cucumbers 200 g Chicken breast 80 g Olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1333 Kcal Proteins 57 g 17 Fat 44 g 30 Carbohydrates 190 g 53 Fiber 23 g Alcohol 0 0 Iron 10 mg Football 362 mg cholesterol 140 mg

Diet Day 2

BREAKFAST

Tea, in a cup 300 g Savoyard biscuits 50 g

SNACK

Pink grapefruit 300 g Wholemeal crackers 30 g

LUNCH

Durum wheat bread 100 g Rocket 200 g Extra virgin olive oil 10 g Bresaola 50 g

SNACK

Apple 200 g

DINNER

Cow ricotta 70 g Extra virgin olive oil 10 g Green beans 200 g Durum wheat bread 40 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1297 Kcal Proteins 60 g 19 Fat 43 g 30 Carbohydrates 178 g 51 Fiber 35 g Alcohol 0 g Iron 15.45 mg Football 795 mg cholesterol 185 mg

Diet Day 3

BREAKFAST

Semi-skimmed milk (cow's milk) 250 g Muesli 30 g

SNACK

Kiwi 100 g Sweet almonds 10 g

LUNCH

Brown rice 100 g Drained tuna in brine 60 g Salad tomatoes 200 g Olive oil 10 g

SNACK

Semi-skimmed milk yogurt 130 g Apricots 50 g

DINNER

Durum wheat bread 80 g Fennel 200 g Olive oil 10 g Turkey, breast 60 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1325 Kcal Proteins 67 g 20 Fat 42 g 29 Carbohydrates 180 g 51 Fiber 25 g Alcohol 0 g Iron 10.61 mg Football 707 mg cholesterol 100 mg

Diet Day 4

BREAKFAST

Semi-skimmed milk coffee + coffee 250 g Rusks 30 g Wildflower honey 10 g

SNACK

Apple 200 g

LUNCH

Generic semolina pasta 80 g Ripe tomatoes 250 g Anchovies or anchovies in oil 60 g

SNACK

DINNER

Durum wheat bread 50 g Extravirgin olive oil 10 g Mozzarella (lean) 80 g Zucchini 300 g Greenhouse asparagus 100 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1291 Kcal Proteins 67 g 21 Fat 39 g 27 Carbohydrates 180 g 52 Fiber 20 g Alcohol 0 g Iron 9.67 mg Football 817 mg cholesterol 130.7 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