1600 calorie diet, example

Diet Day 1

BREAKFAST

Milk (skimmed) + coffee 300 g Muesli 30 g

SNACK

Whole milk yogurt 130 g Strawberries 150 g

LUNCH

Whole grain bread 100 g Table grain 40 g Lean raw ham 50 g Grapefruit juice, preserved, unsweetened 300 g

SNACK

Apple 200 g

DINNER

Semolina pasta 100 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 1618 Kcal Proteins 83 g 20 Fat 42 g 23 Carbohydrates 242 g 56 Fiber 20 g Alcohol 0 0 Iron 12.58 mg Football 1290 mg cholesterol 110 mg

Diet Day 2

BREAKFAST

Grapefruit juice 300 g Rusks 30 g Marmalade 20 g

SNACK

Milk yogurt p. skimmed (no fruit) 250 g Sweet almonds 15 g

LUNCH

Whole wheat semolina pasta 70 g Extra virgin olive oil 10 g Turkey, breast 150 g Yellow peppers 200 g

SNACK

Apple 200 g

DINNER

Parboiled rice 70 g Ready-made meat sauce 40 g Grated Parmesan cheese 10 g Olive oil 10 g Eggplant (grilled) 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1577 Kcal Proteins 81 g 20 Fat 52 g 30 Carbohydrates 210 g 50 Fiber 24 g Alcohol 0 g Iron 14.36 mg Football 723 mg cholesterol 143 mg

Diet Day 3

BREAKFAST

Semi-skimmed milk (cow's milk) 300 g Wholemeal rusks 40 g Marmalade 30 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

Wholemeal biscuits 50 g Hazelnuts 10 g

DINNER

Durum wheat bread 80 g Tomato and basil 50 g Canned beans 100 g Olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1592 Kcal Proteins 81 g 20 Fat 63 g 36 Carbohydrates 187 g 44 Fiber 32 g Alcohol 0 g Iron 18.43 mg Football 1141 mg cholesterol 178 mg

Diet Day 4

BREAKFAST

Tea in a cup 300 g Sugar 10 g Biscuits for childhood 50 g Hazelnuts 15 g

SNACK

Kiwi 100 g

LUNCH

Wholemeal pasta 120 g Zucchini 200 g Green olives 20 g Salted sardines 50 g

SNACK

Wholemeal breadsticks 50 g

DINNER

Salad tomatoes 250 g Rye bread 80 g Mozzarella (lean) 100 g Olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1607 Kcal Proteins 75 g 19 Fat 57 g 32 Carbohydrates 212 g 49 Fiber 33 g Alcohol 0 g Iron 12.48 mg Football 940 mg cholesterol 80 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