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

Nutrition

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

Cornflakes

50 g

Kiwi

150 g

Caffè (1 tazzina)

50 ml

Kefir Bianco

200 ml

Note from your plan: Zero-calorie sweetener is fine with the yogurt. Chocolate means 70%+ dark.

Fiocchi di latte

150 g

Verdure fresche (media)

150 g

Pane bianco

100 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. Ignore the goat-ricotta/primosale brand.

Kiwi

150 g

Parmigiano

60 g

Pane integrale

30 g

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

100 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.