Breakfast:

• 1 glass fruit juice (200 cc)
• 1 cup of skimmed milk (240 cc)
• 30 g cereals (1/2 wholegrain cereals)
• 15 g honey
• 60 g whole bread
• 40 g fresh cheese or 40 g low fat ham
• 1 piece of fruit (125 g)
• Decaffeinated coffee, tea or infusion

Morning snack:

• 1 banana
• 125 g skimmed yoghourt
• 10 g honey or sugar

Lunch:

• 200-240 g boiled pasta, rice or vegetables
• 150 g meat with low fat, chicken or 200 g fish
• 150-200 g mixed vegetables
• 80 g bread
• 1 piece of fruit (125 g)

Afternoon snack:

• 125 g skimmed yoghourt
• 30 g cereals
• 15 g honey or sugar
• 1 piece of fruit (125 g)
• 45 g nuts

Dinner:

• 100-150 cc fruit juice
• 300 g mixed salad: lettuce, tomatoes, onions, carrot, radishes, red peppers.
• 180 g fish
• 60-80 g pasta or 150 g potatoes
• 60 g bread
• 1 piece of fruit (125 g)

Evening snack:

• 200 cc skimmed milk
• 15 g honey or sugar
• 40 g wholegrain wheat bread
• 30 g marmalade
• 125 g skimmed yoghourt (to take any time of the day)

Total daily oil: 2 soup spoons Total daily water: at least 1.5 l Cooking method: boiled, grilled, steamed or baked.

Nutritive composition:

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