1400 calorie diet, example

Diet Day 1

BREAKFAST

Milk (skimmed) + coffee 250 g Muesli 30 g

SNACK

Whole milk yogurt 130 g Strawberries 150 g

LUNCH

Whole grain bread 80 g Table grain 40 g Lean raw ham 40 g Lettuce 150 g Olive oil 10 g

SNACK

Apple 200 g

DINNER

Semolina pasta 70 g Tomato and basil 50 g A can of natural tuna 52 g Olive oil 10 g Zucchini 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1414 Kcal Proteins 74.5 g 21 Fat 48 g 31 Carbohydrates 183 g 48 Fiber 20 g Alcohol 0 0 Iron 11.82 mg Football 1252 mg cholesterol 89 mg

Diet Day 2

BREAKFAST

Grapefruit juice 300 g Rusks 30 g Marmalade 20 g

SNACK

Milk yogurt p. skimmed (no fruit) 130 g Sweet almonds 10 g

LUNCH

Whole wheat semolina pasta 70 g Extra virgin olive oil 10 g Turkey, breast 100 g Yellow peppers 200 g Kiwi 100 g

SNACK

Apple 200 g

DINNER

Rye bread 70 g Table grain 50 g Grated Parmesan cheese 10 g Eggplant (grilled) + flavorings 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1379 Kcal Proteins 71 g 21 Fat 42 g 27 Carbohydrates 193 g 52 Fiber 29 g Alcohol 0 g Iron 13.69 mg Football 1083 mg cholesterol 111 mg

Diet Day 3

BREAKFAST

Semi-skimmed milk (cow's milk) 200 g Wholemeal rusks 30 g Marmalade 20 g

SNACK

Semi-skimmed milk yogurt 130 g Apricots 150 g

LUNCH

Pumpkin tortellini 120 g Grated Parmesan cheese 10 g Rabbit, grilled or boiled lean meat 100 g Olive oil 10 g Spinach 200 g

SNACK

Apple 200 g Hazelnuts 10 g

DINNER

Durum wheat bread 100 g Tomato preserves 30 g Canned beans 100 g Olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1395 Kcal Proteins 75 g 22 Fat 50 g 32 Carbohydrates 172 g 46 Fiber 33 g Alcohol 0 g Iron 17.67 mg Football 993 mg cholesterol 167 mg

Diet Day 4

BREAKFAST

Tea in a cup 300 g Sugar 10 g Biscuits for childhood 50 g Hazelnuts 10 g

SNACK

Semi-skimmed milk yogurt 250 g Kiwi 100 g

LUNCH

Wholemeal pasta 70 g Zucchini 200 g Green olives 20 g Salted sardines 50 g

SNACK

Apple 200 g Wholemeal breadsticks 50 g

DINNER

Salad tomatoes 250 g Rye bread 80 g Bresaola 50 g Olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1406 Kcal Proteins 72 g 20 Fat 42 g 27 Carbohydrates 198 g 53 Fiber 29 g Alcohol 0 g Iron 14.03 mg Football 833 mg cholesterol 82.5 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