FRUIT AND VEGETABLE DIET – LOSE WEIGHT BY NUTRITIONAL VALUE


 

Monday

Breakfast : 1 cup espresso, 1 slice of toast (50 gr) 30 gr integral biscuits (189.5 energy)

brunch: a cup of inexperienced tea

Lunch:Pasta (50gr) with greens (75 gr) (215 energy); 100 gr cottage cheese (115 energy);
150 g of uncooked blended greens with peppers, spinach, carrots (30 energy); 5 g of grated parmiggiano cheese (19 energy); 5gr olive oil (45 energy).

Afternoon –150 g Pineapple (60 energy)

Dinner : vegetable soup (100 energy); 5gr olive oil (45 energy), 50g wholemeal bread (121 energy); 150 g skinless hen (309 energy); 5gr minced parmiggiano cheese (19 energy), 200 gr salad with melon and watermelon (50 energy)

Whole each day energy: 1317.5 energy

 

Tuesday

Breakfast : 200 g of squeezed pure citrus juice (52 energy); 50 g biscuits (208 energy).

Preface: ae espresso

Lunch: 200 g of vegetable broth (210 energy); 120 gr hen breast cooked within the service (120 energy); 200 gr tomato and radish salad (35 energy); 5 g minced parmiggiano cheese (19 energy); olive oil 5 gr (45 energy).

The afternoon : 200 g strawberries and peaches (54 energy).

dinner : 200 gr dish with leeks and celery (150 energy); 250 g spicy cod (185 energy); 5 g minced parmiggiano cheese (19 energy); olive oil 5 gr (45 energy); 50 g wholemeal bread (121 energy); 200 g pineapple (80 energy).

Whole each day energy: 1343 energy

Wednesday


Breakfast: A cup of tea; 30 g of integral biscuits (127.5 energy).

Breakfast: 125 ml low-fat fruit yogurt (20 energy) and a cup of espresso (45 energy).

Lunch: vegetable soup 200 gr (100 energy); 1 omelet egg with tomatoes and basil (100gr) (200 energy); inexperienced salad 250 gr (35 energy); 25gr wholemeal bread (60.5 energy); olive oil 5gr (45 energy).

Afternoon: 220 g pineapple and kiwi (70 energy);

Dinner: 50 g of vegetable soup with rice and parsley (190 energy); shrimp with lemon 200 gr (150 energy); inexperienced salad blended with tomatoes 200 gr (35 energy); 10gr olive oil (90 energy); wholemeal bread (121 energy); fruit salad with strawberries and lemon 200 gr (65 energy)

Whole each day energy: 1343 calorie

 

Thursday

BREAKFAST: 1 cup of espresso; 1 slice of biscuit with 10 g of honey (144 energy).

Paradreke: 200gr peaches and pineapple (67 energy).

Lunch: Pasta with tomatoes and basil 200 gr, accompanied by 5 gr parmiggiano cheese (120 energy); Carpaccio with lemon 100 gr (119 energy); 200 g zucchini salad lettuce (22 energy); 25gr wholemeal bread (60.5 energy); olive oil 5gr (45 energy).

After lunch: 1 squeezed orange juice 200 gr (66 energy).

Dinner: Salad with rice 230 gr (451 energy); Finocchi salad 200 gr (18 energy); 25 g wholemeal bread (60.5 energy); olive oil 5 gr (45 energy), watermelon 200 gr (50 energy).

Whole each day energy: 1313 energy

Friday


Breakfast: 200 ml of skim milk (92 energy) accompanied by 30 g of cornflakes (144.4 energy).

Paradreke: A cup of espresso; 125 ml fat-free fruit yogurt (45 energy).

Lunch: Inexperienced salad blended with onions and pickles 200 gr (35 energy); 125 g of pure tuna (130 energy); 25gr wholemeal bread (60.5 energy); olive oil 5gr (45 energy).

After lunch: 200 g of squeezed tomato, cucumber and lettuce juice (87.5 energy).

Dinner: 200 ml fish soup (168 energy); 250 gr of fish cooked within the service (99 energy); inexperienced salad 200 gr (35 energy); 25gr wholemeal bread (60.5 energy); olive oil 5gr (45 energy); melon and peach 200gr (60 energy).

Whole each day energy: 1317.9 energy

Saturday

Breakfast: 125 ml partially skimmed yogurt (54 energy); biscuits 40gr (166 energy).

Paradreke: grapefruit juice 200 gr (52 energy).

Lunch: 150gr mozzarella cheese and tomatoes (389 energy); inexperienced salad and fennel 200 gr (30 energy); 25gr wholemeal bread (60.5 energy); olive oil 5gr (45 energy);

After lunch: 200ml tomato juice with lemon juice (28 energy).

dinner: Vegetable pizza 200gr (300 energy); inexperienced salad 200 gr (35 energy);
olive oil 5gr (45 energy); fruit salad with melon and peach 200 gr (60 energy).

Whole each day energy: 1309.5 energy

Sunday

Breakfast: a cup of tea; 30 gr slice of toast with 10 gr jam (136 energy).

Lunch: 50gr spaghetti with basil tomatoes accompanied by 5g parmiggiano cheese (200 energy); beef fillet 120gr with sauce and pepper (143 energy); inexperienced salad 200 gr (35 energy); 25gr wholemeal bread (60.5 energy); olive oil 5gr (45 energy);

After lunch: 200gr strawberries and bananas (92 energy).

Dinner: 70 gr of uncooked bacon and 240 gr of melon (181 energy); Inexperienced tomato salad 200 gr (35 energy); 25gr wholemeal bread (60.5 energy); olive oil 5gr (45 energy); 200 gr fruit salad with pineapple and strawberries (67 energy).

Whole each day energy: 1316.5 energy

© PHD ANILA KALLESHI – CLINICAL DIETOLOGIST

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