• NUTRITION PLAN - 1200 CALORIES (gluten free)
| BREAKFAST |
|---|
| 2 rice wafers 1 kg butter + 1 kg honey or jam + 1 cup milk 1.5% |
| 2 rice wafers with 1 tsp. tahini + tahini with cocoa + 1 cup milk 1.5% |
| ½ cup gluten-free corn cereal or 4 tbsp. gluten-free oats + 1 cup 1.5% milk or 1 yogurt 2% |
| 4 rice wafers + 1 slice of cheese or 30 g of cream cheese |
| 1st SNACK |
|---|
| 1 portion of fruit |
| LUNCH | |
|---|---|
| MONDAY | Salad with green leafy vegetables (2 cups) with 2 tsp. olive oil + beef (90g)+ 1 cup rice/pasta |
| TUESDAY | Salad with green leafy vegetables (2 cups) with 2 tsp. olive oil + 1 cup legumes (lentils/chickpeas/giant beans/ split peas) |
| WEDNESDAY | Salad with boiled veggies (broccoli/ beets/ horta) with 2 tsp. olive oil + chicken (90 g) + 1 cup of rice /pasta |
| THURSDAY | 1 cup spinach with rice/ risotto with vegetables (peas, corn, carrot, etc.) 60 g low fat cheese |
| FRIDAY | Boiled/roasted fish (150 g such as anchovy, sardine, sea bream) + boiled/roasted vegetables (1 cup peppers, carrot, pumpkin, etc.) + 3 boiled/roasted potatoes ( small size 85 g each) |
| SATURDAY | Salad with 1 tomato + 1 cucumber + 1 pepper with 2 tbsp olive oil + 1 cup pasta with 4 tablespoons of tomato sauce + 2 tbs low fat cheese |
| SUNDAY | 1,5 cups of cooked beans, okra, peas + 1 egg 30 g low fat cheese |
| 2nd SNACK |
|---|
| 10 gr of unsalted nuts |
| DINNER | |
|---|---|
| MONDAY | 2 gluten freerusks with grated tomato, cucumber and 30 g low fat cheese |
| TUESDAY | Omelet with 2 eggs + vegetables + 3-4 wholegrain breadcrumbs |
| WEDNESDAY | 1 lactose-free or oat/almond yogurt + 4 tbsp. oats or ½ cup. cereal |
| THURSDAY | Salad with tomato and cucumber with 2 tsp. olive oil + 1 sandwich or toast with 1 slice of turkey and 1 slice low fat cheese |
| FRIDAY | Pita gluten free with 1 chicken skewer + (tomato/lettuce) |
| SATURDAY | Salad with 90 gr. salmon or tuna + green leafy vegetables + 2 gluten free rusks + 2 tsp. olive oil + 5 large olives + vinegar, lemon |
| SUNDAY | Mixed salad with green leafy vegetables (1 cup) + 1 tomato + 60 g low fat cheese + 1 hard-boiled egg + 1 tbsp turkey |