Obeses diet

MENÙ FOR OBESES

BREAKFAST

• 1 cup of coffee + 1 glass of highly digestible skimmed milk + 4 wholemeal and sugar-free biscuits or 2 wholemeal rusks with sugar-free blueberry jam or sugar-free berries jam 

• 1 cup of coffee + 1 glass of low-fat white yogurt + 4 wholemeal and sugar-free biscuits or 2 wholemeal rusks with sugar-free blueberry jam or sugar-free berries jam 

• 1 cup of herbal tea with sweetener + 6 wholemeal and sugar-free biscuits

MID-MORNING SNACK

• 1 apple or 1 pear or 1 kiwi or 1 small orange or 1 clementine

MID-AFTERNOON SNACK

• 1 apple or 1 pear or 1 kiwi

MONDAY

LUNCH

1 dish of pasta with fresh or dried legumes

Vegetables

DINNER

Cow's milk fresh ricotta or primo sale cheese or scamorza cheese or mozzarella

Vegetables

TUESDAY

LUNCH

Fish: cod or sea bass or sea bream or sarago fish or mullet or octopus or squid or cuttlefish

Vegetables + 1 wholemeal bread

DINNER

2 eggs

Vegetables

WEDNESDAY

LUNCH

1 dish of wholemeal plain pasta or pasta with tomato sauce or pasta with vegetables and parmesan or Grana Padano cheese

Vegetables

DINNER

Meat: chicken breast or rabbit or pork or veal

Vegetables

THURSDAY

LUNCH

1 dish of mix vegetables and legumes + wholemeal bread croutons

DINNER

Fish: cod or sea bass or sea bream or sarago fish or mullet or octopus or squid or cuttlefish

Vegetables

FRIDAY

LUNCH

1 dish of wholemeal plain pasta or pasta with tomato sauce or pasta with vegetables and parmesan or Grana Padano cheese

Vegetables

DINNER

Meat: chicken breast or rabbit or pork or veal

Vegetables

SATURDAY

LUNCH

Fish: cod or sea bass or sea bream or sarago fish or mullet or octopus or squid or cuttlefish

Vegetables + 1 wholemeal bread

DINNER

Cow's milk fresh ricotta or primo sale cheese or scamorza cheese or mozzarella

Vegetables

SUNDAY (no snacks)

LUNCH

1 dish of pasta + meat or fish + vegetables

DINNER

Vegetables

Fruit

N.B. Use 3 tablespoons of extra virgin olive oil a day; use the spices you want; avoid vinegar; the vegetables can be raw or cooked or pureed.