Women
Breakfast
60 g (2 handfuls) of cereals (bran cereals, muesli…)
2 whole wheat toasts
2 slices of cheese
12 almonds
1 cup (220 ml) skimmed milk
Snack
1 dark chocolate (20 g)
1 handful of dried fruits (raisins, prunes, apricots...)
6 almonds
Lunch
2 whole wheat pain de mie
2 slices of turkey+ 2 slices of cheese
2 whole wheat pain de mie
2 tablespoon(tbsp) peanut butter
Sliced cucumbers and carrots
1 fruit
Snack
1 energy bar (90 Kcal)
6 almonds
1 fruit (apple, pears…)
Dinner
300 g pasta
180 g chicken breast
Salad with 1 tbsp of olive oil
Men
Breakfast
60 g (2 handfuls) of cereals (bran cereals, muesli…)
2 whole wheat toasts
2 slices of cheese
12 almonds
1 cup (220 ml) skimmed milk
1 handful of dried fruits
Snack
2 energy bars (180 Kcal)
20 almonds
1 fruit
Lunch
2 whole wheat pain de mie
2 slices of turkey+ 2 slices of cheese +1 tsp butter
2 whole wheat pain de mie
2 tablespoon(tbsp) peanut butter
Sliced cucumbers and carrots
1 fruit
Snack
1 chocolate (20 g)
6 biscuits
1 handful of dried fruits
Diner
300 g pasta
250 g chicken breast
Salad with 1 tbsp of olive oil
1 fruit