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Condimenti ammessi: 2 cucchiai al giorno di olio extravergine d’oliva.
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Lunedì
- Colazione: 1 spremuta a piacere; 1 caffellatte, 3 fette biscottate.
- Spuntino: 1 frutto.
- Pranzo: 100 g di pasta con salsa di pomodoro; 1 piatto di insalata con germogli di soia.
- Merenda: 1 mela.
- Cena: 1 piatto di minestra di verdure; 100 g di prosciutto crudo; 1 piatto di carote e sedano in insalata.
Martedì
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- Spuntino: 1 frutto.
- Pranzo: 150 g di ravioli con salsa di pomodoro; 1 piatto di insalata mista.
- Merenda: 1 mela.
- Cena: 1 pizza a piacere.
Mercoledì
- Colazione: 1 vasetto di yogurt; 1 frutto a piacere.
- Spuntino: 2 fette di ananas o 1 frutto a piacere.
- Pranzo: 80 g di riso con gamberetti; 1 piatto di pomodori e rucola in insalata.
- Merenda: 1 frutto.
- Cena: 1 piatto di minestra di cereali; 120 g di petto di pollo; 1 piatto di insalata con rucola, mais e funghi champignon; 2 fette di pane.
Giovedì
- Colazione: 1 tazza di caffelatte; 4 biscotti.
- Spuntino: 1 spremuta di agrumi.
- Pranzo: 100 g di pasta con trito di rucola; 50 g di grana; 1 piatto di insalata mista.
- Merenda: 1 frutto.
- Cena: 1 piatto di minestrone; 100 g di formaggio magro (ricotta, crescenza); 1 piatto di insalata con cicoria; 2 fette di pane.
Venerdì
- Colazione: 1 vasetto di yogurt (125 g); 3 fette biscottate.
- Spuntino: 1 frutto.
- Pranzo: Salmone alla griglia; 1 piatto di carote e sedano in insalata.
- Merenda: 1 frutto.
- Cena: 1 piatto (100 g) di insalata di riso; 200 g di pesce spada; 1 piatto di insalata mista.
Sabato
- Colazione: 1 vasetto di yogurt; 1 frutto a piacere.
- Spuntino: 1 frutto.
- Pranzo: 80 g di riso con pomodoro e basilico; 1 piatto di insalata mista.
- Merenda: 1 pompelmo.
- Cena: 80 g di pasta al pomodoro o in alternativa insalata di farro (80 g) e zucchine; 2 uova sode; 1 piatto di asparagi conditi con olio e limone; 2 fette di pane.
Domenica
- Colazione: 1 tazza di latte parzialmente scremato; 3 biscotti.
- Spuntino: 1 frutto.
- Pranzo: 150 g di gnocchi con sugo leggero (pomodoro, pesto); 1 piatto di insalata.
- Merenda: Frutta a scelta e 1 vasetto di yogurt.
- Cena: 150 g di trancio di pesce spada; 1 piatto di spinaci; 2 fette di pane.
Photo Credit| Thinkstock
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