This food plan is an example and does not constitute a guideline to follow.
The quantities indicated are variable and may change depending on the brands and types. This program is an example.
| Food/Products |
Quantities (raw weighings unit/gr/ml) |
Proteins (gr) |
Lipids (gr) |
Carbohydrates (gr) |
Calories |
kJ |
| Fruit |
1 |
1 |
0 |
14.5 |
62 |
248 |
| Chia seeds |
10g |
2 |
3 |
0 |
35 |
140 |
| Hemp seeds |
20g |
6 |
10 |
2 |
122 |
488 |
| Rice milk |
100ml |
0 |
1 |
9.4 |
46.6 |
186 |
| Oatmeal |
20g |
2 |
1.6 |
12 |
70.4 |
282 |
| Nutritional analyzes of Breakfast |
11 |
15.6 |
37.9 |
336 |
|
| Tea - infusion - Herbal tea / without sugar |
1 |
0 |
0 |
0 |
0 |
0 |
| Nutritional analyzes of the Snack |
0 |
0 |
0 |
0 |
|
| Tofu |
100g |
14 |
9 |
0 |
137 |
548 |
| Green vegetables |
400g |
4 |
0 |
24 |
112 |
448 |
| Lawyer |
1/2 |
1 |
10 |
1.5 |
100 |
400 |
| Herbs |
0 |
0 |
0 |
0 |
0 |
0 |
| Olive/rapeseed oils |
2 tsp |
0 |
10 |
0 |
90 |
360 |
| Nutritional analyzes of Lunch |
19 |
29 |
25.5 |
439 |
|
| Tea - infusion - Herbal tea / without sugar |
1 |
0 |
0 |
0 |
0 |
0 |
| Nutritional analyzes of the Snack |
0 |
0 |
0 |
0 |
|
| DINNER |
| Legumes/starches |
30g |
8 |
1 |
15 |
101 |
404 |
| Tofu |
30g |
4.2 |
3.7 |
0 |
50.1 |
200 |
| Walnut/rapeseed oils |
2 tsp |
0 |
10 |
0 |
90 |
360 |
| Nutritional analyzes of the Dinner |
12.2 |
14.7 |
15 |
241.1 |
|
| Global nutritional analyzes |
42.2 |
59.3 |
78.4 |
1016.1 |
4252 |