allora secondo i calcoli di dipa dovrei fare 5-6000kcal in 2 giorni, visto ke io la limito ad una cena e una giornata andrò sulle 4000, allora eccola qua:



cena del sabato: 1 pizza a piacere


Colazione:
-80gr di muffin
-50gr biscotti con un velo di crema alle nocciole in una tazza di latte

pranzo:
-250gr pasta di semola
-80 gr di tacchino
-1 pezzo di angel cake

cena:
-200 gr quaker oats
-80 gr vitello magro
-200gr pane con un po' di burro



ora ve ne posto una in nglese dal libro però con le misure americane e divisa in 2 giorni

SATURDAY CALORIES
Breakfast
2 English Muffins with 2 Tbsp. Jelly 362
1 Bowl Cereal with Nonfat Milk 190
Snack
8 oz. Applesauce 180
1 Bagel (no butter) 190
Lunch
1 Chef Salad (no egg or cheese) with
Lowfat Dressing 300
2 Dinner Rolls 100
1 Cup Canned Fruit Salad 180
Snack
1 Banana 105
2 Graham Crackers 160
Dinner
3 cups Pasta with Marinara Sauce 891
1 cup Green Beans 40
1 Dinner Salad with Lowfat Dressing 100
Snack
1 Angel Food Cake w/1 cup (Fresh or
Frozen) Strawberries and 1 Tbsp. Cool Whip 188
TOTAL CALORIES 2,986


SUNDAY CALORIES
Breakfast
3 Pancakes with no butter and Lite Syrup 314
1 Banana 105
Snack
6 Graham Crackers 480
1 cup Fruit Juice 100
Lunch
1
1⁄2 cup Rice-Steamed 246
10 oz. Hormel Chili Beans 260
2 Pieces Bread with Butter 140

Snack
1 Bagel with Jelly (no butter) 221
Dinner
1 Turkey Sandwich (2 slices Wheat Bread
1 oz. Turkey, 1 Tbsp. Lite Mayo, Mustard,
Lettuce) 200
2 cups Yams in Lite Syrup 440
1 cup Canned Corn 160
Snack
1 Angel Food Cake-Large Slice 260
1 cup Strawberries with 1 Tbsp. Cool Whip 66
TOTAL CALORIES 3000