Day 3 of 7 · today · Plan by Dr. Valerio Mancini

Nutrition

Weights are raw unless noted. Tap a meal to see approved swaps.

Uova di gallina - intere (2 uova)

120 g

Kiwi

150 g

Pane bianco

100 g

Olio Extra Vergine di Oliva

5 g · raw

Caffè (1 tazzina)

50 ml

Olio Extra Vergine di Oliva (1 cucchiaio)

10 g · raw

Verdure fresche (media)

150 g

Riso basmati

60 g · raw

Fagioli - Borlotti in scatola - scolati

240 g

Note from your plan: You may swap lunch and dinner. Vegetable weight is a minimum — any vegetable works; vary colour and texture. Tomato sauce is fine, dressed with the meal's included oil.

Kiwi

150 g

Nocciole - secche

10 g

Yogurt Greco Bianco 2%

150 ml

Note from your plan: Have this snack in the morning or afternoon, as you prefer — ideally where the longest gap between meals falls.

Olio Extra Vergine di Oliva (1 cucchiaio)

10 g · raw

Verdure fresche (media)

150 g

Kiwi

150 g

Riso basmati

60 g · raw

Petto di pollo

100 g · raw

Note from your plan: You may swap lunch and dinner. Vegetable weight is a minimum — any vegetable works; vary colour and texture. Tomato sauce is fine, dressed with the meal's included oil.