2400 calorie diet, example

Diet Day 1

BREAKFAST

Orange juice 300 g Bread 70 g Cocoa and hazelnut cream 40 g

SNACK

Semi-skimmed milk yogurt 130 g Kiwi 100 g

LUNCH

Brown rice 120 g Canned beans 150 g extra virgin olive oil 20 g Tomato preserves + flavors 50 g

SNACK

Diet bar 80 g

DINNER

Whole grain bread 120 g Rabbit, lean meat 200 g Cucumbers 200 g Olive oil 20 g Apple 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2409 Kcal Proteins 131 g 22 Fat 74 g 28 Carbohydrates 324 g 51 Fiber 44 g Alcohol 0 0 Iron 25.06 mg Football 1132 mg cholesterol 141 mg

Diet Day 2

BREAKFAST

Partially skimmed cow's milk 300 g Shortbread biscuits 50 g Hazelnuts 10 g

SNACK

Low-fat milk yogurt with fruit 250 g

LUNCH

Generic semolina pasta 150 g Grated Parmesan cheese 20 g Tomato and basil 50 g Yellow peppers 200 g Olive oil 10 g Breast, chicken 150 g

SNACK

Pine nuts 10 g Apple 200 g

DINNER

Olive bread 120 g 2 whole chicken eggs 120 g Olive oil 10 g Kiwi 100 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2403 Kcal Proteins 114 g 19 Fat 80 g 30 Carbohydrates 316 g 51 Fiber 20 g Alcohol 0 g Iron 14.43 mg Football 1350 mg cholesterol 792 mg

Diet Day 3

BREAKFAST

Partially skimmed cow's milk 300 g Rusks 50 g Wildflower honey 30 g

SNACK

Dark chocolate 100 g Cheese (semi-fat) 20 g

LUNCH

potato gnocchi 120 g Extra virgin olive oil 10 g Tomato and basil 50 g Frozen shrimp (boiled) 200 g White wine 150 g

SNACK

Pink grapefruit 300 g

DINNER

Brown rice 120 g Tuna steak (grilled or natural) 100 g Black olives 20 g Olive oil 10 g Grilled aubergines 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2373 Kcal Proteins 99 g 17 Fat 78 g 30 Carbohydrates 312 g 49 Fiber 30.3 g Alcohol

15.15 g

4 Iron 17.87 mg Football 1020 g cholesterol 444 mg

Diet Day 4

BREAKFAST

Tea in a cup 500 g Sugar 10 g Rusks 50 g Apricot jam 30 g

SNACK

Wholemeal crackers 30 g Kiwi 100 g

LUNCH

Wholemeal spaghetti 120 g Mozzarella cheese 120 g Tomato and basil 50 g Green beans 200 g Apple 200 g

SNACK

Wholemeal breadsticks 50 g Lean raw ham 50 g

DINNER

Potatoes 300 g Fresh pork sausage 100 g Salad tomatoes 200 g Olive oil 10 g Apple 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2408 Kcal Proteins 99 g 16 Fat 89 g 33 Carbohydrates 324 g 51 Fiber 48 g Alcohol Iron 19.48 mg Football 797 mg cholesterol 157 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