In his latest book, health and nutrition expert shares a schedule with foods that suggests incorporating into the diet. To print and paste in the refrigerator.
The following meal plan is 1,500 calories and is suitable for women and men. You can use it as a guide to plan your own food choices according to your tastes and preferences. Note especially the combination of food and distribution, key indispensable to organize a healthy diet.
MONDAY
Breakfast
Infusion with ½ cup skim milk + 3 toasts with skim ricotta gluten + 1 scrambled egg.
Midmorning
Low-fat yogurt with strawberries.
Lunch
Lentil salad, tomato, lettuce, cucumber, onion and pepper kebabs + 2 banana, orange and kiwi.
Mid afternoon
Gas light + 2 biscuits bay.
Snack
Infusion with ½ cup skim milk + 2 slices of whole wheat bread with low-fat spreadable cheese.
Dinner
Grilled tenderloin steak + lettuce salad, carrot, celery and clear hard + light milk dessert egg.
TUESDAY
Breakfast
Infusion with ½ cup skim milk + 2 slices whole wheat bread with two slices of cheese machine.
Midmorning
1 + 1 coffee cut roll of dough with white light low-fat cheese and kiwi slices.
Lunch
Breaded eggplant with fresh cheese Neapolitan light + spring salad (peas, carrots and corn) + light jelly with fruit pieces.
Mid afternoon
Infusion + 2 light sweet cookies.
Snack
Infusion with ½ cup skim milk + 2 whole wheat toast with light butter.
Dinner
Hake fillet light (baked with whole wheat flour) + fennel salad, watercress and cherry tomatoes + pudding light with 2 chopped walnuts seafood.
WEDNESDAY
Breakfast
Infusion with ½ cup skim milk 3 graham crackers with + fat spreadable cheese.
Midmorning
1 fermented milk + yogurt nonfat with unsweetened cereals.
Lunch
Brown rice salad, lettuce, onion, tomato, white cabbage and 1 egg + 1 baked apple with cinnamon.
Mid afternoon
1 cup light + 1 cassette fat cheese juice.
Snack
Infusion with ½ cup skim milk + 3 water biscuits with light jam.
Dinner
Supreme lemon + spinach salad, radicchio and mushrooms + 1 cup strawberries.
THURSDAY
Breakfast
Infusion with ½ cup skim milk + 2 seeded toast with light and ½ cassette port salut cheese jam light.
Midmorning
1 cup nonfat flavored milk + 2 port salut cheese sticks light.
Lunch
Spinach baked tortilla + salad green beans, cauliflower and asparagus + 2 pineapple slices in light syrup.
Mid afternoon
1 scoop of ice water.
Snack
Infusion with ½ cup skim milk + 3 cookies linen fat spreadable cheese.
Dinner
1 breaded meat + salad of cabbage, carrot and scallion + 1 mousse light with 2 chopped almonds.
FRIDAY
Breakfast
Infusion with ½ cup skim milk + 1 mignon bran 1 slice cheese machine.
Midmorning
1 yogurt nonfat with apple and orange into chunks.
Lunch
Pudding of vegetables with 1 egg and 2 egg whites + salad of cherry tomatoes, onions and cucumbers + 1 pot of rice with light milk.
Mid afternoon
Gas light + 1 pear compote.
Snack
Infusion with ½ cup skim milk + 2 biscuits bay.
Dinner
2 halves of tomatoes stuffed with tuna salad + carrot and grated beets + light jelly with low-fat yogurt.
SATURDAY
Breakfast
Infusion with ½ cup skim milk + 4 french bread toast with light butter + 1 boiled egg.
Midmorning
1 cup of fruit salad and 2 chopped walnuts.
Lunch
Chickpea casserole with chili, onion, bean sprouts, zucchini and tomato + light chocolate dessert.
Mid afternoon
Capuchino light + 2 oatmeal cookies and raisins.
Snack
Infusion with ½ cup skim milk 3 graham crackers with + fat spreadable cheese.
Dinner
2 servings of whole pizza with cheese port salut light, chard and 2 green olives + coleslaw and 1 tablespoon raisins blondes + 1 scoop of ice cream light.
SUNDAY
Breakfast
Strawberries and kiwi smoothie made with 1 cup of skim milk and sweetener + 3 bran cookies.
Midmorning
Gas light + 2 cubanitos light.
Lunch
1 plate size dessert ricotta ravioli with sauce filetto + palm heart salad, tomato and lettuce + light gelatin pompadour fat spreadable cheese sweetened with vanilla.
Mid afternoon
Juice 1 cup light soy flavored plum + 3 dried apricots.
Snack
Infusion with ½ cup skim milk + 3 sesame cookies with jam light.
Dinner
Zucchini and eggplant sautéed squash and peppers + + baked fruit salad with 2 tablespoons of ground flax seeds.
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