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<blockquote data-quote="BluEagle" data-source="post: 1688713" data-attributes="member: 9506">1 - COLAZIONE:&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; a) 300ml latte;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; b) 50g (5 cucchiaini) cioccolato solubile;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; c) 80g (4 cucchiai) cereali integrali;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; d) 50g (2 fette) pane ai cereali o integrale;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; e) 40g marmellata.&nbsp; &nbsp; 2 - SPUNTINO:&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; a) 80g pane (possibilmente integrale);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; b) 20g prosciutto crudo;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; c) 60g formaggio (2 volte a settimana);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; d) 1 frutto (200g);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; e) 1 caffè (50ml);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; f) 150ml succo.&nbsp; &nbsp; 3 - PRANZO:&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; a) 120g pasta integrale;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; b) 20g parmigiano;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; c) 20ml olio extravergine di oliva;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; d) 80g insalata;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; e) 100g carne rossa (2 volte a settimana);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; f) 80g pane (possibilmente integrale);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; g) 75ml vino rosso;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; h) 1 caffè (50ml).&nbsp; &nbsp; 4 - SPUNTINO:&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; a) 80g pane (possibilmente integrale);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; b) 20g prosciutto crudo;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; c) 60g formaggio (2 volte a settimana);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; d) 1 uovo (60g - 2 volte a settimana);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; e) 1 frutto (200g);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; f)&nbsp; scatoletta di carne (90g - 2 volte a settimana) ;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; g) 150ml succo.&nbsp; &nbsp; 5 - CENA:&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; a) 300g verdura cotta;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; b) 20ml olio extravergine di oliva;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; c) 80g pane (possibilmente integrale);&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; d) 75 ml vino rosso.P.S.: ho aggiornato, formaggio, uovo e carne in scatola solo 2 giorni a settimana&nbsp;</blockquote>

[QUOTE="BluEagle, post: 1688713, member: 9506"] [B]1 - COLAZIONE:[/B] [B] a) 300ml latte;[/B] [B] b) 50g (5 cucchiaini) cioccolato solubile;[/B] [B] c) 80g (4 cucchiai) cereali integrali;[/B] [B] d) 50g (2 fette) pane ai cereali o integrale;[/B] [B] e) 40g marmellata.[/B] [B] [/B] [B]2 - SPUNTINO:[/B] [B] a) 80g pane (possibilmente integrale);[/B] [B] b) 20g prosciutto crudo;[/B] [B] c) 60g formaggio (2 volte a settimana);[/B] [B] d) 1 frutto (200g);[/B] [B] e) 1 caffè (50ml);[/B] [B] f) 150ml succo.[/B] [B] [/B] [B]3 - PRANZO:[/B] [B] a) 120g pasta integrale;[/B] [B] b) 20g parmigiano;[/B] [B] c) 20ml olio extravergine di oliva;[/B] [B] d) 80g insalata;[/B] [B] e) 100g carne rossa (2 volte a settimana);[/B] [B] f) 80g pane (possibilmente integrale);[/B] [B] g) 75ml vino rosso;[/B] [B] h) 1 caffè (50ml).[/B] [B] [/B] [B]4 - SPUNTINO:[/B] [B] a) 80g pane (possibilmente integrale);[/B] [B] b) 20g prosciutto crudo;[/B] [B] c) 60g formaggio (2 volte a settimana);[/B] [B] d) 1 uovo (60g - 2 volte a settimana);[/B] [B] e) 1 frutto (200g);[/B] [B] f) scatoletta di carne (90g - 2 volte a settimana) ;[/B] [B] g) 150ml succo.[/B] [B] [/B] [B]5 - CENA:[/B] [B] a) 300g verdura cotta;[/B] [B] b) 20ml olio extravergine di oliva;[/B] [B] c) 80g pane (possibilmente integrale);[/B] [B] d) 75 ml vino rosso.[/B] P.S.: ho aggiornato, formaggio, uovo e carne in scatola solo 2 giorni a settimana [B][/B] [B] [/B] [/QUOTE]

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