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

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