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COLAZIONE
-te o caffe
-6 fette biscottata o 50 gr gallette
-con miele o marmellata - manca 1 fonte di proteine (30 gr whey\80 gr affettati\albumi)
PRANZO
-100g di riso o 100g di pasta - 150 gr carne bianca\pesce\tonno
-verdure condite con 2 cucchiai di olio
-frutta
CENA
- 150 gr pesce o carne magra o 100g di bresaola con limone
- 50 gr di riso\80 gr di pane\patate
- verdure\zuppa di vedure condite con 2 cucchiai di olio
1 volta a sett. pizza senza mozzarella
domenica pranzo libero pranzo libero 1 volta a settimana.. massimo 2...
spuntino alle 10,30 un frutto e tanta acqua durante la giornata fai affetti 80 gr con pane (80 gr) con frutta secca (15-20 gr)
-poco sale
-olio ex vergine 3 o 4 cucchiaini al gg
-cerco di evitare salumi/ formaggi
ora, nei giorni che nn avrei la possibilità di mangiare poiche andrei in palestra cosa posso modificare per nn svenire...
ciaooo
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