1800 calorie diet, example

Diet Day 1

BREAKFAST

Partially skimmed cow's milk 300 g Shortbread biscuits 50 g

SNACK

Wholemeal crackers 30 g Apple 200 g

LUNCH

Pasta 100 g Black olives 20 g Salad tomatoes 200 g Olive oil 10 g Turkey breast 120 g

SNACK

Smoothie: semi-skimmed milk + 250 g Banana + 100 g Strawberries 100 g

DINNER

Zucchini 300 g Rye bread 50 g Natural mackerel fillets 80 g Grilled aubergines 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1800 Kcal Proteins 92 g 20 Fat 60 g 30 Carbohydrates 238 g 50 Fiber 23 g Alcohol 0 Iron 15 mg Football 1048 mg cholesterol 170 mg

Diet Day 2

BREAKFAST

coffee 20 g sugar 5 g Wholemeal rusks 50 g Cocoa and hazelnut cream 20 g

SNACK

Semi-skimmed milk yogurt 130 g Strawberries 150 g

LUNCH

Parboiled rice 120 g Butter 10 g Grated Parmesan cheese 20 g Fresh peas 250 g Diced cooked ham 50 g

SNACK

Cherries 150 g Sweet almonds 20 g

DINNER

Chicken breast 100 g Olive oil 10 g Chopped green olives 25 g Chopped capers 10 g Durum wheat bread 70 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1818 Kcal Proteins 90 g 20 Fat 61 g 30 Carbohydrates 243 g 50 Fiber 36.7 g Alcohol 0 g 0 Iron 17.22 mg Football 808 mg cholesterol 153 mg

Diet Day 3

BREAKFAST

Orange juice 300 g Wafer biscuits 50 g

SNACK

Semi-skimmed milk yogurt 130 g Muescli 20 g

LUNCH

Semolina pasta 120 g Grated Parmesan cheese 50 g Spinach 250 g Extra virgin olive oil 10 g

SNACK

Apple 200 g breadsticks 30 g

DINNER

Carrots 200 g Extravirgin olive oil 10 g Veal (grilled) 150 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1852 Kcal Proteins 86 g 19 Fat 65 g 31 Carbohydrates 247 g 50 Fiber 22 g Alcohol 0 g Iron 17.65 mg Football 1263 mg cholesterol 177 mg

Diet Day 4

BREAKFAST

Partially skimmed cow's milk 300 g Rusks 50 g Marmalade 30 g

SNACK

Salty crackers 30 g Apple 200 g

LUNCH

Brown rice 100 g Canned beans 200 g Butter 10 g Tomato preserves 30 g

SNACK

Kiwi 100 g Dried walnuts 20 g

DINNER

Pork rump 150 g Green beans 200 g Extravirgin olive oil 10 g Durum wheat bread 50 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1820 Kcal Proteins 81 g 18 Fat 58 g 29 Carbohydrates 260 g 54 Fiber 40 g Alcohol 0 g Iron 17.16 mg Football 678 mg cholesterol 165 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