2600 calorie diet, example

Diet Day 1

BREAKFAST

Orange juice 300 g Bread 100 g Marmalade 30 g Cocoa and hazelnut cream 30 g

SNACK

Low-fat milk yogurt with fruit 130 g Sweet almonds 20 g

LUNCH

Brown rice 120 g Canned beans 100 g extra virgin olive oil 15 g Zucchini 200 g

SNACK

Diet bar 80 g

DINNER

Whole grain bread 150 g Rabbit, lean meat 150 g Cucumbers 200 g Olive oil 20 g Blonde beer 330 g Apple 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2600 Kcal Proteins 125 g 19 Fat 76 g 26 Carbohydrates 360 g 52 Fiber 48 g Alcohol 9.24 g 2 Iron

25.4 mg

Football 1164 mg cholesterol 108 mg

Diet Day 2

BREAKFAST

Partially skimmed cow's milk 300 g Sugar 10 g Wholemeal rusks 50 g Marmalade 40 g

SNACK

Low-fat milk yogurt with fruit 130 g

LUNCH

Spaghetti or other durum wheat pasta 120 g Grated Parmesan cheese 20 g Tomato and basil 50 g Yellow peppers 150 g Olive oil 10 g Grilled tuna steak 250 g Coca Cola 330 g

SNACK

Pine nuts 20 g Apple 200 g

DINNER

Olive bread 120 g 2 whole chicken eggs 120 g Olive oil 5 g Kiwi 100 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2618 Kcal Proteins 129 g 20 Fat 87 g 30 Carbohydrates 351 g 50 Fiber 24 g Alcohol 0 g Iron 16.68 mg Football 1175 mg cholesterol 721 mg

Diet Day 3

BREAKFAST

Partially skimmed cow's milk 300 g Sugar 10 g Muesli 50 g Apple 200 g

SNACK

Dark chocolate 70 g

LUNCH

Wholemeal pasta 120 g Grilled salmon steak 150 g Tomato and basil 50 g Zucchini 200 g White wine 150 g

SNACK

Whole milk yogurt with cereals and malt 130 g

DINNER

Brown rice 120 g Ready-made meat sauce 70 g Grated Parmesan cheese 30 g Olive oil 10 g Grilled aubergines 150 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2610 Kcal Proteins 114 g 17 Fat 88 g 30 Carbohydrates 334 g 48 Fiber 40 g Alcohol

15.15 g

4 Iron 19.82 mg Football 1282 g cholesterol 193 mg

Diet Day 4

BREAKFAST

Tea in a cup 500 g Sugar 5 g Rusks 50 g Wildflower honey 30 g Apricot jam 30 g

SNACK

Roasted peanuts 25 g Kiwi 100 g

LUNCH

Wholemeal spaghetti 120 g Mozzarella cheese 120 g Tomato and basil 50 g Carrots 150 g Apple 200 g

SNACK

Wholemeal breadsticks 70 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 2601 Kcal Proteins 103 g 16 Fat 99 g 34 Carbohydrates 346 g 50 Fiber 48 g Alcohol Iron 19.43 mg Football 805 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