2000 Calories Diet

Mediterranean and variated meals for a 2000 calories diet

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

2. BASICS TO FOLLOW IN A DIET
•DRINK NO ALCOHOL
•DRINK LOTS OF WATER (UP TO 2 LITERS PER DAY)
•EXERCISE
•EAT VARIATED FOOD
•DON’T EAT GREASE SNACKS
•DON’T EAT CAKES, COOKIES, SWEETS…
•EAT 6 TIMES A DAY: THIS WAY YOUR BODY WILL RESIST BETTER THE DIET.
•IF YOU FEEL VERY ANXIOUS DON’T BE TOO STRICT AND HAVE A SMALL
PRICE.
•USE YOUR COMMON SENSE :D
•I DON’T FOLLOW THE DIET ON WEEKENDS… JUST A SMALL BREAK TO FACE
ANOTHER WEEK :D

3. NUMBER OF PORTIONS
1
BEFORE
BED TIME
12612DINNER
11TEA TIME
22612LUNCH
21NOON
1221
BREAKFAS
T
LIPIDSFRUIT
FLOUR/CE
REAL/LEGU
ME
VEGETABL
ES
PROTEINSMILK

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

5. FIRST WEEK DIET-RECIPES
*OVEN GARLIC
ASPARAGUS
*COATED AND
FRIED CHICKEN
BREAST
*FRUIT
*VICHYSOISSE
*SPINACHS
OMELETTE
*FRUIT
*CHICKEN
SOUP WITH
PASTA
•PROVENZAL
MUSSELS (post
soon coming)
•*FRUIT
*SALAD:
TOMATOE,
WALNUT,
CAROT,
ENDIVE,
LETTUCE.
•CHEESE
OMELETTE
•*FRUIT
*STEAMED
GREEN BEANS
AND POTATOES
•GRILLED
BUTIFARRA
(CATALAN
SAUSAGE)
•*FRUIT
DINNER
*PASTA SALAD
*TROUT
NAVARRA
STYLE (post
soon coming)
*FRUIT
*VEGGIES RICE
*BEEF OR VEAL
STEAK WITH
ROASTED
PEPPERS/AUBE
RGINE
*FRUIT
*STEW LENTILS
WITH VEGGIES
*OVEN’S
GILTHEAD
BREAM (post
soon coming)
*FRUIT
*SPAGUETIS
WITH
MUSHROOMS,
HAM, ONION,
TOMATOE
SAUCE
*FRUIT SALAD
*VEGGIES
CREAM
*CODFISH PIL
PIL STYLE (Post
soon coming)
•FRUIT
LUNCH
FRIDAYTHURSDAYWEDNESDAYTUESDAYMONDAY