Healthy eating plan for men -1500 calories

2ND WEDNESDAY

Breakfast
– 2 medium slices of wholemeal bread or rye
– 3 slices large lean fresh cheese (200g) or light cheese and lean ham (no fat)
– A natural orange juice

Mid – morning
– 1 apple
– 1 hit Total Whey (1.5 measures) with 150 ml of water

Lunch
– Water
– Lettuce salad, tomatoes, 2 tablespoons lemon juice
– 2 slices of grilled hake fillets (130g)
– 2 boiled potatoes (50-60g)
– oil Wire

Snack
– 1 hit Total Whey (1.5 measures) with thin liquid yogurt

Dinner
– 1 medium dish of vegetable soup with beans, grain and vegetables
– 1 grilled turkey steak with spices (140g)
– 1 peach

Supper
300ml skimmed milk

3rd FAIR

Breakfast
– A small bowl of whole grains light
– 400-500ml of skim milk

Mid – morning
– 1 hit Total Whey (1.5 measures) with thin liquid yogurt

Lunch
– Water
– Vegetable soup
– lettuce salad, 1.5 cans of drained tuna or natural, corn, beans, onions, tomatoes, 2 tablespoons lemon juice
– olive oil Wire

Snack
– 1 apple
– 1 hit Total Whey (1.5 measures) with 150ml water

Dinner
– Water
– 3/4 grilled chicken breasts with spices, lemon and salad
– 2/3 tablespoons of cooked pasta soup
– 1 pear

Supper
– 2 sandwiches
– cheese 1 large fresh (thin or little fat)

4th FAIR

Breakfast
– 2 slices of medium bread or rye
– compote of fruit or jam without sucrose, fructose
– 2 light cheese slices
– 400 ml of skim milk

Mid – morning
– 1 orange
– 4 water crackers and salt
– 1 hit Total Whey (1.5 measures) with 150ml water

Lunch
– Water
– Lettuce salad, tomatoes, 2 tablespoons lemon juice
– 3/4 steaks grilled peru
– 3 tablespoons of cooked rice soup

Snack
– 300 ml of skim milk with cereal light
– 1 hit Total Whey (1.5 measures)

Dinner
– Vegetable soup with beans and grain
– 1 set of baked cod (about 140g) with oil, with vegetables and 1 egg

Supper
– 1 light yogurt

5th FAIR

Breakfast
– 2 medium slices of wholemeal bread or rye
– 1 medium slice of chicken ham or turkey
– 2 thin Flemish cheese slices
– 400 ml of skim milk

Mid – morning
– 1 plain yogurt
– 3 tablespoons of whole grains
– 1 hit Total Whey (1.5 measures)

Lunch
– Water
– Vegetable soup (without starchy)
– 300-400 g of Russian salad (without mayonnaise), with potatoes, carrots, green beans, corn, peas, broccoli
– 1 egg and a drained can of tuna

Snack
– 1 orange
– 3 crackers and salt water with low fat cheese
– 1 hit Total Whey (1.5 measures) with 150ml water

Dinner
– Water
– Lettuce salad, tomatoes, onions, seasoned with 2 tablespoons of lemon juice
– 2-3 chicken breasts with lemon and spices
– 2 tablespoons rice

Supper
– 1 lean or low fat cottage cheese
– 1 toast

6th FAIR

Breakfast
– 2 medium slices of wholemeal bread or rye
– compote of sweet light or fructose
– 400 ml of skim milk
– 1 lean fresh cheese (small)

Mid – morning
– 1 Natural yogurt
– 1 hit Total Whey (1.5 measures) with 150ml water

Lunch
– Water
– Lettuce salad and tomatoes, beets, broccoli
– omelette with 1 whole egg and four clear in oil
– 3 tablespoons rice
– 1 Orange

Snack
– 300-400 ml of skim milk
– Whole grains
– 1 hit Total Whey (1.5 measures)

Dinner
– Water
– Vegetable soup with beans and grain
– varied salad
– 2 slices of grilled grouper with a drizzle of olive oil
– 1 apple

Supper
– 1 lean fresh cheese
– 3 water crackers and salt

SATURDAY

Breakfast
– 400 ml of skim milk
– 1 cup whole grains

Mid – morning
– 2 light cheese slices
– 4 water crackers and salt
– 1 hit Total Whey (1.5 measures) with 150ml water

Lunch
– Water
– Vegetable soup
– 2-3 grilled chicken breast slices with lemon and spices
– 1 salad
– 2 tablespoons of mashed potato soup
– 1 orange

Snack
– 1 low fat yogurt
– 1 hit Total Whey (1.5 measures)

Dinner
– Water
– Vegetable soup with beans and grain
– 1 pear
– 2 slices of smoked salmon with green vegetables

Supper
– 400 ml of skim milk
– 2 sandwiches

SUNDAY

Breakfast
– 2 slices of whole wheat bread or rye
– 2 slices of chicken ham or turkey, lean Flemish cheese
– 1 yogurt liquid light

Mid – morning
– 1 natural yoghurt
– 1 hit Total Whey (1.5 measures) with thin liquid yogurt

Lunch
– Water
– Soup vegetables
– eggs poached with peas and beans cooked in olive oil
– 1 orange

Snack
– 1 peach
– 3 crackers water and salt
– 1 small fresh cheese (lean or low fat)
– 1 hit Total Whey (1.5 measures) in 150ml water

Dinner
– Water
– Lettuce salad, tomato and onion with 2 tablespoons of lemon juice
– 2-3 chicken breasts with lemon and spices
– 2 tablespoons rice

Supper
– 2 Rusks
– 1 cup of skim milk (300ml)