1800 calorie diet, example

Diet Day 1

BREAKFAST

Partially skimmed cow's milk 250 g Sugar 10 g Wholemeal rusks 50 g Marmalade 25 g

SNACK

Semi-skimmed milk yogurt 130 g Kiwi 80 g

LUNCH

Parboiled rice 80 g Grated Parmesan cheese 30 g Tomatoes 200 g Tuna in drained oil 60 g Olive oil 10 g

SNACK

Apple 200 g

DINNER

Whole grain bread 100 g Swordfish steak (grilled) 150 g Olive oil 10 g Spinach 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1800 Kcal Proteins 92 g 20 Fat 60 g 30 Carbohydrates 240 g 50 Fiber 26 g Alcohol 0 Iron 16 mg Football 1135 mg cholesterol 200 mg

Diet Day 2

BREAKFAST

Whole milk caffelatte + coffee 250 g Wholemeal rusks 50 g Marmalade 20 g

SNACK

Low-fat milk yogurt with fruit 130 g Kiwi 80 g

LUNCH

Pasta 100 g Tomatoes 150 g Grated Parmesan cheese 20 g Olive oil 10 g Grilled salmon steak 50 g

SNACK

Pink grapefruit 300 g Sweet almonds 10 g

DINNER

Whole grain bread 100 g Grilled aubergines 150 g Pork chops in white wine 150 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1833 Kcal Proteins 94 g 20 Fat 54 g 26 Carbohydrates 251 g 51 Fiber 38 g Alcohol 5 g 2 Iron 17 mg Football 980 mg cholesterol 190 mg

Diet Day 3

BREAKFAST

Orange juice 250 g Wholemeal rusks 50 g Marmalade 20 g

SNACK

Semi-skimmed milk yogurt 130 g

LUNCH

potato gnocchi 200 g Grated Parmesan cheese 30 g Salad tomatoes 200 g Olive oil 10 g Pan-fried sole with a drizzle of oil 100 g

SNACK

Apple 200 g

DINNER

Olive bread 120 g Bresaola 50 g Carrots 150 g Olive oil 10 g Kiwi 100 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1800 Kcal Proteins 80 g 18 Fat 55 g 28 Carbohydrates 263 g 55 Fiber 30 g Alcohol 0 g Iron 15.27 mg Football 961 mg cholesterol 148 mg

Diet Day 4

BREAKFAST

Partially skimmed cow's milk 300 g Biscuit for breakfast 50 g Dried walnuts 10 g

SNACK

Extra dark chocolate 50 g

LUNCH

Whole grain bread 120 g Beef, grilled or boiled lean meat 100 g Olive oil 10 g Zucchini 300 g

SNACK

Semi-skimmed milk yogurt 130 g

DINNER

New potatoes 300 g Olive oil 10 g Wholemeal breadsticks 40 g Turkey, boiled or grilled breast 100 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1817 Kcal Proteins 89 g 20 Fat 64 g 30 Carbohydrates 237 g 50 Fiber 24 g Alcohol 0 g Iron 16.24 mg Football 742 mg cholesterol 222 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