Example 2000 calorie high-protein diet

NOTES: this diet is not among those recommended by the site

Diet Day 1

BREAKFAST

Low-fat milk yogurt with fruit 130 g Wafer biscuits 50 g Hazelnuts 20 g

SNACK

Kiwi 100 g Roasted peanuts 20 g

LUNCH

Parboiled rice 100 g Grated Parmesan cheese 20 g Natural tuna steak 110 g Olive oil 10 g Black olives 20 g Salad tomatoes 200 g

SNACK

Cottage cheese 150 g

DINNER

Whole grain bread 50 g Sweet peppers 200 g Turkey breast, boiled or grilled 150 g Olive oil 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1998 Kcal Proteins 115 g 22 Fat 88.5 g 39 Carbohydrates 198 g 39 Fiber 19 g Alcohol 0 0 Iron 13.23 mg Football 841 mg cholesterol 171 mg

Diet Day 2

BREAKFAST

Semi-skimmed milk (cow's milk) 350 g Biscuit for breakfast 50 g Hazelnuts 10 g

SNACK

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

LUNCH

Whole wheat semolina pasta 80 g Extra virgin olive oil 10 g Canned beans 100 g Tomato preserves + flavorings 50 g

SNACK

Protein bar 80 g

DINNER

Potatoes 200 g Salted capers 10 g Olive oil 10 g Chicken frankfurters (boiled) 120 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2022 Kcal Proteins 104 g 20 Fat 86 g 38 Carbohydrates 223 g 41 Fiber 34 g Alcohol 0 g Iron 20.15 mg Football 1577 mg cholesterol 222 mg

Diet Day 3

BREAKFAST

Orange juice 300 g Wholemeal breadsticks 80 g Breaola 50 g

SNACK

Kiwi 100 g

LUNCH

Semolina pasta 120 g Grated Parmesan cheese 20 g Olive oil 10 g Chiodini mushrooms 100 g Ready-made meat sauce 50 g Apple 200 g

SNACK

Parmesan cheese 50 g

DINNER

Wholemeal durum wheat bread 50 g Shallot salad 200 g Veal, lean cuts 150 g Olive oil + flavorings (beef dressing) 10 g Dried walnuts (salad dressing) 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 1971 Kcal Proteins 119 g 24 Fat 73 g 33 Carbohydrates 223 g 43 Fiber 31 g Alcohol 0 g Iron 17.7 mg Football 1233 mg cholesterol 203 mg

Diet Day 4

BREAKFAST

Semi-skimmed milk (cow's milk) 300 g Wholemeal rusks 50 g Wildflower honey 30 g

SNACK

Ham toast 100 g

LUNCH

Wholemeal pasta 100 g Extra virgin olive oil 15 g Grated Parmesan cheese 10 g Fennel 150 g Turkey, breast (boiled or grilled) 150 g

SNACK

Apricots 150 g Dried walnuts 20 g

DINNER

Bruschetta type rye bread 50 g Mozzarella (lean) 70 g Tuna 50 g Salad tomatoes 100 g Olive oil + flavorings 10 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2057 Kcal Proteins 114 g 22 Fat 86 g 38 Carbohydrates 221 g 40 Fiber 20 g Alcohol 0 g Iron 13.89 mg Football 1174 mg cholesterol 209 mg

Example Mediterranean diet 2400 calories

Mediterranean diet and bodybuilding