DIET
Breakfast
Yogurt 140g
Orange Juice 248 ml
Whole Grain cereal 100 g
Lunch
Pork Tenderloin 300g
Potatoes (baked) 150g
58g Bread
Tomato (baked) 100g
Gelatin 160 g
Snack
Apple 165g
Strawberries 100g
Dinner
French omelette with baked ham170g
Lettuce and tomato salad without dressing 50g
275g Breaded Chicken
58g Bread
FINAL RESULT
I need 3005 calories and volume 3006.8
66 g of Fats. I need 601.3 calories and consume594
249, 3g protein. I need 901.5 calories and consume 997.2
353.9 g of carbohydrates. I need 1502.2 calories and consume1415.6 calories.
Here is a diet that suits my metabolic needs giving me the required amount of calories, fat carbohydrates and proteins. Although I eat more protein than what I need and eat less amount of carbohydrates than I need, because the difference between the ammount I consume and the amount I need is less than 100 calories of it. To be able to achieve this diet I have changed some unhealthy food for some healthy food from my everyday diet. So instead of eating an ice cream I eat a gelatin and instead of chocolate bars I eat whole grain cereals.