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Breakfast of 3 blocks |
| A toasted sandwich made of 2 slices of bread (preferably wholemeal or 5 cereals) and 60g of filling selected from low fat ham and cheese (2 whole blocks), 200 g of semi-skimmed milk (1whole block), with coffee or tea if desired (0 – not counted as a part of the blocks); or 200 ml of semi-skimmed milk or plain yoghurt (1 block), 1 measure of EnerZona Whey protein (1P), an apple (1C), 3 almonds (1G), and 4 EnerZona biscuits (2 blocks) |
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Lunch of 5 blocks |
| 150 g of chicken breast (5 P), salad to taste (0 – not counted as a part of the blocks), 300 g of spinach or 300 g of tomatoes (1 C), 20 g of wholemeal bread (preferably whole rye grain) (1C), 300 g of apples or 270 g of pineapple (3 C), 1 generous tablespoon of extra virgin olive oil (5 G) |
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Snack of 1 block |
| 20 g of parmesan cheese (1 P and 1 G), and 100 g of clementines or 130 g of apricots or 2 wholewheat crackers (1 C); or 1 EnerZona snack bar |
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Dinner of 4 blocks |
| 1 full bowl of mixed vegetable minestrone (1 C), 160 g of sole (4 P,) salad to taste (0 – not counted as a part of the blocks), 20 g of wholemeal bread (preferably whole rye grain) (1 C), 200 g of pears or 200 g of clementines (2 C), 1 tablespoon of extra virgin olive oil (4 G) |
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Supper of 1 block |
200 g of semi-skimmed milk (1 whole block) |
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Breakfast of 2 blocks |
| A toasted sandwich made of 2 slices of bread (preferably wholemeal or 5 cereals) and 60 g of filling selected from low fat ham and cheese (2 whole blocks), coffee or tea if desired (0 – not counted as part of the blocks); or 200 ml of semi-skimmed milk or plain yoghurt (1 block) and 4 EnerZona biscuits (1 block) |
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Snack of 1 block |
| 20 g of bresaola (cured beef) (1 P), 100 g of clementines or 130 g of apricots or 2 wholewheat crackers (1 C), 3 almonds (1G); or 4 EnerZona biscuits (1 block) |
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Lunch of 3 blocks |
| 90 g of chicken breast (3 P), 300 g of spinach or 300 g of tomatoes (1 C), 180 g of apples or 180 g of pineapple (2 C), 1 teaspoon of extra virgin olive oil (3 G) |
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Snack of 1 block |
| 20 g of parmesan cheese (1 P and 1 G), 100 g of clementines or 130 g of apricots or 2 wholewheat crackers (1 C); or 1 EnerZona snack bar |
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Dinner of 3 blocks |
| 1 full bowl of mixed vegetable minestrone (1 C), 120 g of sole (3 P), salad to taste (0 – not counted as part of the blocks) 20 g of wholemeal bread (preferably whole rye grain) (1 C), 100 g of pears or 100 g of clementines (1 C), 1 teaspoon of extra virgin olive oil (3 G) |
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Supper of 1 block |
| 200 g of semi-skimmed milk (1 whole block) or 200 g of plain yoghurt |
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