Breakfast:

• 1 cup of skimmed milk (240 cc)
• 40 g fresh cheese
• 3 piece of wholegrain wheat toast or 1 bowl of cereals or 60 g of bread
• 1 soup spoon of marmalade (20 g)
• 1 fruit juice (200 cc)
• Decaffeinated Coffee, tea or infusions

Lunch:

• Boiled or steamed vegetables (200 g) with a medium size potato (100g) or salad
• 110 g chicken (without skin) or 150 g fish (prepared without fats)
• 1 cup of pasta without sauce or rice (80 g raw)
• 1 piece of fruit
• 50 g bread

Snack:

• 1 piece of fruit (125 g)
• 1 skimmed yoghourt (125 g)
• 1 teaspoon of honey or marmalade (15 g)

Dinner:

• Salad (250 g)
• 90-100 g white fish without oil
• 1 piece of fruit (125 g)
• 50 g bread

Total daily oil: 2 soup spoons (20 cc)
Total daily water: at least 1.5 l
Total daily bread: 160 g

Nutritive composition:

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