Breakfast :
1 bowl of tea, coffee or an infusion, without sugar – 0 kcal
1 low-fat yogurt / 100 g of cottage cheese with 10-20% fat / 1 glass of semi-skimmed milk – 100-200 kcal
2 slices of wholemeal bread, with 10 g of margarine and a teaspoon of jam or compote – 300 kcal
1 fresh fruit, washed but not peeled, or 1 glass of fruit juice (15 cI). – 80 kcal
Total – 480 kcal
Morning snack (optional) :
100 g of low-fat cottage cheese or a small fruit, washed but not peeled – 100 kcal
1 cup of tea or an infusion without sugar – 0 kcal
Total – 100 kcal
Lunch :
100 to 200 g of raw vegetables (grated carrots, cucumber, green salad, tomato, radish, melon, etc.), seasoned with a light vinaigrette (based on a teaspoon of vegetable oil) – 50 kcal
100 to 150 g of fish or lean meat, alternated with 2 eggs twice a week – 150 kcal
100 to 200 g of green vegetables (green beans, spinach, chard, cabbage, cauliflower, leeks, etc.)
1 Chinese bowl of starchy foods (brown rice, soy, pasta, dried beans, lentils, etc.) or potatoes – 25-35 kcal
1 dab of sunflower margarine (5 g) or low-fat butter – 44 kcal
100 g of low-fat, unsweetened white cheese – 100 kcal
1 small fruit, washed but not peeled (if it was not eaten during the morning snack). – 80 kcal
Total – 455 kcal
Afternoon snack :
1 0% fat yogurt – 57 kcal
1 hot or cold sugar-free drink – 0 kcal
Total – 57 kcal
Dinner :
1 bowl of vegetable soup (leeks, celery, carrots, turnips, mushrooms, garlic, onions, etc.) and a small potato, in which you have mixed a small glass of skimmed or semi-skimmed milk – 50 kcal
100 to 150 g of fish or meat cooked without fat – 150 kcal
1 Chinese bowl of starchy foods (brown rice, soy, pasta, dried beans, lentils, etc.) or potatoes for slow carbohydrates and fiber – 250 kcal
100 to 200 g of green vegetables with 10 g of margarine for essential fatty acids – 50 kcal
1 slice of wholemeal bread preferably or white – 150 kcal
1 small fruit, washed but not peeled. – 80 kcal
Total – 730 kcal