Mediterranean and variated meals for a 2000 calories diet

1. 2000 Calories Diet Carbohydrates………54% Proteins………18% Lipids……28% http://recipespicbypic.blogspot.com

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