2000 calorie diet, example

Diet Day 1

BREAKFAST

Grapefruit juice 300 g Sugar 10 g Biscuit for breakfast 30 g Sweet almonds 15 g

SNACK

Low-fat milk yogurt with fruit 130 g Wholemeal crackers 35 g

LUNCH

Spaghetti 80 g Meat sauce 50 g Grated Parmesan cheese 20 g Carrots 200 g Olive oil 10 g

SNACK

Kiwi 100 g

DINNER

Parboiled rice 80 g Swordfish steak (grilled) 150 g Olive oil 10 g Grated Parmgiano 20 g Grilled tuna steak 120 g Apple 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2000 Kcal Proteins 87 g 17 Fat 65 g 29 Carbohydrates 282 g 53 Fiber 25 g Alcohol 0 Iron 11.3 mg Football 1108 mg cholesterol 150 mg

Diet Day 2

BREAKFAST

Partially skimmed cow's milk 300 g Sugar 10 g Wholemeal rusks 50 g Marmalade 30 g

SNACK

Low-fat milk yogurt with fruit 130 g Muesli 30 g

LUNCH

Gnocchi with ricotta and spinach filling 250 g Apple 200 g

SNACK

Pink grapefruit 300 g

DINNER

Whole grain bread 100 g Grilled aubergines 200 g Olive oil 10 g Mackerel fillets in oil 80 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2045 Kcal Proteins 84 g 16 Fat 75 g 33 Carbohydrates 277 g 51 Fiber 38 g Alcohol 0 g Iron 19.64 mg Football 1159 mg cholesterol 342 mg

Diet Day 3

BREAKFAST

Skimmed milk caffelatte 300 g Sugar 10 g Durum wheat bread 50 g Hazelnut cocoa cream 25 g

SNACK

Kivi 100 g Sweet almonds 15 g

LUNCH

Apple 100 g Parboiled rice 100 g Tomato and basil 50 g Grated Parmesan cheese 20 g Turnip broccoli 150 g Olive oil 10 g Grilled or boiled trout 150 g Olive oil + lemon

10 g

SNACK

Apple 200 g

DINNER

Olive bread 100 g Canned beans 150 g Olive oil 10 g Pineapple 250 g Red wine 50 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2029 Kcal Proteins 77 g 15 Fat 69 g 31 Carbohydrates 283 g 52 Fiber 40 g Alcohol

5.35 g

2 Iron 17.38 mg Football 1160 g cholesterol 108 mg

Diet Day 4

BREAKFAST

Tea in a cup 500 g Sugar 10 g Biscuits for childhood 50 g Hazelnuts 15 g

SNACK

Wholemeal breadsticks 50 g

LUNCH

Wholemeal spaghetti 120 g Boiled frozen shrimp 100 g Tomato and basil 50 g

SNACK

Strawberries 150 g Semi-skimmed milk yogurt 250 g

DINNER

Potatoes 300 g Extravirgin olive oil 10 g Chicken frankfurters (boiled or grilled) 100 g White wine 150 g Apple 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1973 Kcal Proteins 74 g 15 Fat 66 g 30 Carbohydrates 261 g 50 Fiber 31 g Alcohol 15 g 5 Iron 17 mg Football 717 mg cholesterol 299 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