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2000 Calories Diet
2000 Calories Diet
2000 Calories Diet
2000 Calories Diet
2000 Calories Diet
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2000 Calories Diet

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Mediterranean and variated meals for a 2000 calories diet

Mediterranean and variated meals for a 2000 calories diet

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  • 1. 2000 Calories Diet Carbohydrates………54% Proteins………18% Lipids……28% http://recipespicbypic.blogspot.com
  • 2. BASICS TO FOLLOW IN A DIET <ul><li>DRINK NO ALCOHOL </li></ul><ul><li>DRINK LOTS OF WATER (UP TO 2 LITERS PER DAY) </li></ul><ul><li>EXERCISE </li></ul><ul><li>EAT VARIATED FOOD </li></ul><ul><li>DON’T EAT GREASE SNACKS </li></ul><ul><li>DON’T EAT CAKES, COOKIES, SWEETS… </li></ul><ul><li>EAT 6 TIMES A DAY: THIS WAY YOUR BODY WILL RESIST BETTER THE DIET. </li></ul><ul><li>IF YOU FEEL VERY ANXIOUS DON’T BE TOO STRICT AND HAVE A SMALL PRICE. </li></ul><ul><li>USE YOUR COMMON SENSE :D </li></ul><ul><li>I DON’T FOLLOW THE DIET ON WEEKENDS… JUST A SMALL BREAK TO FACE ANOTHER WEEK :D </li></ul>
  • 3. NUMBER OF PORTIONS 1 BEFORE BED TIME 1 2 6 1 2 DINNER 1 1 TEA TIME 2 2 6 1 2 LUNCH 2 1 NOON 1 2 2 1 BREAKFAST LIPIDS FRUIT FLOUR/CEREAL/LEGUME VEGETABLES PROTEINS MILK
  • 4. QUANTITY PER PORTION VEGETABLES 300 grs. Endive, lettuce, swiss chard, spinachs, mushrooms, asparagus, cucumber, tomatoes, peppers, cabbage, aubergines, cauliflower, zuchinni, green beans 150 grs. Carrots, artichokes, onion, beets FRUIT 150 grs. Watermelon, melon, strawberries, grapefruit. 100 grs. Orange, pear, clementine, lemon, cherry, pineaple, kiwi, apple. 50 grs. Banana, grape, figs, medlar PROTEINS 50 grs. Veal, beef, chicken, rabbit, lamb, porck 75 grs. Fish and seafood 40 grs. Charcuturie 40 grs. Cheese 1 egg FLOUR/CEREAL/LEGUME 60 grs. Faba, peas 50 grs. Potatoes 20 grs. Legumes 20 grs. Bread, chestnuts 15 grs. Toasts, milk cereals 15 grs. Rice, flour, semola 15 grs. pasta LIPIDS 1 table spoon of oil, mayonaisse 10 grs butter, margarine 40 grs olives 30 grs cream, milk cream 15 grs dry fruits (nuts) MILK 200ml milk = 2 iogurts
  • 5. FIRST WEEK DIET-RECIPES *OVEN GARLIC ASPARAGUS *COATED AND FRIED CHICKEN BREAST *FRUIT *VICHYSOISSE *SPINACHS OMELETTE *FRUIT <ul><li>*CHICKEN SOUP WITH PASTA </li></ul><ul><li>PROVENZAL MUSSELS (post soon coming) </li></ul><ul><li>*FRUIT </li></ul><ul><li>*SALAD: TOMATOE, WALNUT, CAROT, ENDIVE, LETTUCE. </li></ul><ul><li>CHEESE OMELETTE </li></ul><ul><li>*FRUIT </li></ul><ul><li>*STEAMED GREEN BEANS AND POTATOES </li></ul><ul><li>GRILLED BUTIFARRA (CATALAN SAUSAGE) </li></ul><ul><li>*FRUIT </li></ul>DINNER *PASTA SALAD *TROUT NAVARRA STYLE (post soon coming) *FRUIT *VEGGIES RICE *BEEF OR VEAL STEAK WITH ROASTED PEPPERS/AUBERGINE *FRUIT *STEW LENTILS WITH VEGGIES *OVEN’S GILTHEAD BREAM (post soon coming) *FRUIT *SPAGUETIS WITH MUSHROOMS, HAM, ONION, TOMATOE SAUCE *FRUIT SALAD <ul><li>*VEGGIES CREAM </li></ul><ul><li>*CODFISH PIL PIL STYLE (Post soon coming) </li></ul><ul><li>FRUIT </li></ul>LUNCH FRIDAY THURSDAY WEDNESDAY TUESDAY MONDAY

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