How to create an individual program / diet?

Step 1. What foods to eat every meal

For simplicity, we break each meal (or snack) into simple portions:

• Protein
• Fruit
• Vegetable
• Cereals
• Saveur
• Seed / Starch
• Protein Snack

This way, it will be easy to remember what you should systematically consume.

Program for 1200 kcal calories

• • Breakfast : 1 portion of protein + 1 portion of fruit (+ vegetables optional)
  • Lunch : 1 portion of protein + 1 portion of vegetables + 1 portion of flavor

Snack: 1 serving of snack protein + 1 serving of fruits or vegetables

• Dinner: 1 portion of protein + 1 portion of seeds / starch + 2 portions of vegetables + + 1 portion of flavor
• Snack: 1 serving of fruit

Program for consumption of calories 1500 kcal

• Breakfast : 1 portion of protein + 1 portion of fruit (+ vegetables if you like)
• Lunch: 1 portion of protein + 1 portion of vegetables + 1 portion of seeds / starch + 1 portion of flavor + 1 portion of fruit
• Snack: serving protein snacks + 1 serving vegetables
• Dinner: 2 portions of protein + 1 portion of seeds / starch + 2 portions of vegetable + 1 portion of flavoring
• Snack: 1 serving of fruit

1800 kcal calorie program

• • Breakfast : 1 portion of protein + 1 portion of fruit (+ vegetables if you like)
  • Morning snack: 1 serving of snack protein

breakfast: 2 portions of protein + 1 portion of vegetables + 1 portion of seeds / starch + 1 portion of flavor + 1 portion of fruit

• snack: portion Protein snack + 1 portion of fruit or vegetables
• Lunch: 2 portions of protein + 1 portion of seeds / starch + 2 portions of vegetables + + 1 portion of flavor
• Snack: 1 serving of fruit

Calorie-consumption program for 2200 kcal

• Breakfast : 2 servings of protein + 1 serving of fruits (+ vegetables if you wish) + 1 serving free ne / starch
• Morning snack: 1 serving of protein snack
• Lunch: 2 portions of protein + 2 portions of vegetables + 1 portion of seeds / starch + 1 portion of flavor + 1 portion of fruit
• snack: serving of protein snacks + 1 serving of fruit or vegetables
• Dinner: 2 servings of protein + 2 servings of seeds / starch + 2 servings of vegetables + 2 servings of flavoring
• Snack: 1 serving of fruit

Step 2: Know the value of the portion

Once Upon a Time When you master the basic eating pattern, you need to be able to determine the value of a serving. Each of the following items counts as one serving.

Protein : The star food for bodybuilders, low in fat and protein.

• 1 cup (250g) yogurt with natural or fat-free vanilla sauce
• 85g cooked lean meat (white meat or poultry)
• 100 g cooked fish or shellfish
• 1 whole egg + 4 white or 7 egg whites
• 125 gr. tofu

Vegetable: Except for starchy foods (corn, peas, potatoes, which are listed with seeds / starch), they have fewer calories per bite than any other food.

• 80g total vegetables (you can eat as much as you like)

Fruit : fresh or frozen, they are a better alternative than dried fruit or juice.

• 80 g of fruit or berries
• 1 medium fruit (apple / orange / banana, etc.)
• 1 small handful of dried fruit
• 125 ml 100% pure fruit juice

Grains / Starch : The foods below are of the “Full” type and provide more vitamins and fiber than white foods such as white rice or bread.

• 150g cooked grains / starch (rice, dough, quinoa, corn, peas, beans).
• 1 slice wholemeal bread
• 1/2 potato (large)
• 250 g boiled oat flour

Protein Snack : A snack that contains fewer calories and protein than a serving. helps suppress hunger.

• 250 ml milk
• 125 g fat-free blank or flavored yogurt
• 30 g cheese
• 1 protein bar

Flavor : Small amounts of fat or sugar that can be used to add flavor and pleasure, we limit our intake because each serving contains an average of 70 kcal.

• 10 ml (two teaspoons) of oil
• 40 g (2 tablespoons) light dressing
• 20 g jam, jelly, honey, syrup.
• 2 tablespoons light cream
• 2 tablespoons of ketchup
• 2 tablespoons mayonnaise

Bonus: Some foods are so low in calories that you can eat as much as you want.

• Mustard
• vinegar
• spices and aromatic herbs
• garlic and onion
• lemon and lemon juice
• chili sauce (tabasco / worcestershire)
• plant extract (vanilla, mint, etc.)
• soy sauce

Now that you have equivalences, you can of course design your diet plans to pre-define your calorie intake