3000 calorie diet, example

Diet Day 1

BREAKFAST

Whole milk) 300 g Sugar 5 g Wholemeal rusks 35 g Marmalade 10 g

SNACK

Whole fruit yogurt 160 g Salty crackers 120 g

LUNCH

Pasta 80 g Extra virgin olive oil 20 g Grated Parmesan cheese 25 g Canned beans 45 g Grilled (lean) lamb 210 g Apple 200 g

SNACK

Unsalted crackers 45 g

DINNER

Wholemeal pasta 150 g Ready-made meat sauce 70 g Grated Parmesan cheese 15 g Olive oil 5 g Tomatoes 70 g Unsweetened fruit juice 80g Banana 50 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2986 Kcal Proteins 140 g 19 Fat 92.4 g 28 Carbohydrates 424 g 53 Fiber 34 g Alcohol 0 0 Iron 20 mg Football 1460 mg cholesterol 286 mg

Diet Day 2

BREAKFAST

Whole milk) 400 g Sugar 5 g Wholemeal rusks 50 g Marmalade 20 g

SNACK

Low-fat fruit yogurt 110 g Salty crackers 45 g

LUNCH

Parboiled rice 200 g Extra virgin olive oil 20 g Grated Parmesan cheese 35 g Green cabbage 150 g Camembert (semi-fat) 140 g Banana 280 g

SNACK

Unsalted crackers 45 g

DINNER

Bresaola 50 g Rye bread 100 g Fennel 280 g Olive oil 10 g Apple 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 3045 Kcal Proteins 124 g 16 Fat 99 g 32 Carbohydrates 442 g 51 Fiber 38.5 g Alcohol 0 g Iron 19.57 mg Football 2047 mg cholesterol 203 mg

Diet Day 3

BREAKFAST

Whole milk) 350 g Sugar 10 g Bread 150 g Marmalade 50 g

SNACK

Apple 200 g

LUNCH

Pumpkin tortellini 200 g Grated Parmesan cheese 10 g Tomatoes 200 g Olive oil 10 g Turkey, breast, boiled 200 g Banana 100 g Coca Cola 330 g

SNACK

Apple 200 g

DINNER

Dried egg pasta 180 g Tomato and basil 100 g Cauliflower 200 g Olive oil 25 g Pineapple 200 g Red wine 150 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2979 Kcal Proteins 121 g 16 Fat 78 g 23 Carbohydrates 450 g 57 Fiber 41.3 g Alcohol 16 g 4 Iron 21.5 mg Football 1160 mg cholesterol 260 mg

Diet Day 4

BREAKFAST

Caffelatte (skimmed milk) 200 g Sugar 5 g Rusks 50 g Dark chocolate 50 g

SNACK

Kiwi 80 g

LUNCH

Pasta 120 g Grated Parmesan cheese 10 g Ready meat ragu 100 g Olive oil 10 g Carrots 100 g Provolone (semi-fat) 100 g Apple 230 g

SNACK

Pineapple 150 g

DINNER

Parboiled rice 160 g Parmesan 20 g Cauliflower 250 g Olive oil 10 g Banana 150 g Diet soda drink 330 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 3000 Kcal Proteins 114 g 15 Fat 105 g 32 Carbohydrates 424 g 53 Fiber 33 g Alcohol 0 g Iron 19.58 mg Football 2097 mg cholesterol 214 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