Fat percentage decrease menus for those who weights 70-100 kg

In all menus, please refrain from drinking sweetly and drinking plenty of water. You can drink hot beverages without sugar or with a substitute.
 The menu can be flexed but the calorie content is kept up.
The menus do not come to replace the personal nutritional advice of a nutritionist!

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/ = You can switch between foods

• Must eat one of the foods listed

A diet for a person weighing 70 kg (practicing 3 weekly weight training and 4 aerobic exercises of 30-40 minutes):
Meal 1

• 2 slices of whole wheat bread / 4 slices of light bread / 5-6 rice flakes / 80 grams of fiber (1 grain)
ВЂ חצי Semi-cottage 3% / 1 cups milk
• Cherry tomatoes

Meal 2

• 2 slices of whole bread / 4 slices of light bread / 1 cup cooked rice
• Half a can of canned tuna / 3 pieces of pastrami / 1 whole egg
• 1 teaspoon grinding
• 3 omega-3 capsules (optional)
• 3 vegetables

Meal 3

• Half a can of canned tuna / 3 pieces of pastrami / 1 whole egg
• 1 teaspoon grinding
• 3 vegetables
• Half an avocado

Meal 4

• 2 Danone 0% + 6-7 halves of walnuts
• 3 omega-3 capsules (optional)

A meal after a workout

• 1 scoop protein / tuna in water / 2 Danone 0%
• 4 dates / 300 ml milk 1% + 2 dates

Meal 6

• 150 g chicken breast / turkey / baked or roasted salmon
• 5 vegetables salad
• A tablespoon of olive oil

Total:
Protein: 125 ~ g
Carbohydrate: 150 g
Fat: 60 ~ g
Calories: 1650 ~
• The vegetables in the menu were not calculated

.

A diet for a person weighing 85 kg (practicing 3 weekly weight training and 4 aerobic exercises of 30-40 minutes):

Meal 1

• 2 slices of whole wheat bread / 4 slices of light bread / 5-6 rice flakes / 80 grams of fiber (1 grain)
ВЂ קוטג Cottage 3% / 2 cups of milk
• Cherry tomatoes

Meal 2

• 2 slices of light bread / half a cup of cooked rice
• Half a can of canned tuna / 3 pieces of pastrami / 1 whole egg
• 1 teaspoon grinding
• 3 omega-3 capsules (optional)
• 3 vegetables

Meal 3

• 1 canned tuna / 5 pieces of pastrami / 1 whole egg + 2 white (only protein)
• 2 teaspoons of grinding
• 3 vegetables
• Half an avocado

Meal 4

• 2 Danone 0% + 6-7 halves of walnuts
• 3 omega-3 capsules (optional)

A meal after a workout

• 1 scoop protein / tuna in water / 2 Danone 0%
• 4 dates / 300 ml milk 1% + 2 dates

Meal 5

• 150 g chicken breast / turkey / baked or roasted salmon
• 5 vegetables salad
• A tablespoon of olive oil

Total
Protein: 150 g
Carbohydrate: 180 ~ g
Fat: 60 ~ g
Calories: 1850 ~
• The vegetables in the menu were not calculated

.

A diet for a person weighing 100 kg (practicing 3 weekly weight training and 4 aerobic exercises of 30-40 minutes):

.

Meal 1

• 2 slices of whole wheat bread / 4 slices of light bread / 5-6 rice flakes / 80 grams of fiber (1 grain)
ВЂ קוטג Cottage 3% / 2 cups of milk
• Cherry tomatoes

Meal 2

• 2 slices of light bread / half a cup of cooked rice
• Half a can of canned tuna / 3 pieces of pastrami / 1 whole egg
• 1 teaspoon grinding
• 3 omega-3 capsules (optional)
• 3 vegetables

Meal 3

• 1 canned tuna / 5 pieces of pastrami / 1 whole egg + 2 white (only protein)
• 4 teaspoons grinding
• 3 vegetables • Half an avocado

Meal 5

• 2 Danone 0% + 6-7 halves of walnuts
• 3 omega-3 capsules (optional)

A meal after a workout

• 1 scoop protein / tuna in water / 2 Danone 0%
• 4 dates / 300 ml milk 1% + 2 dates

Meal 6

• 200 g chicken breast / turkey / baked or roasted salmon
• 5 vegetables salad
• A tablespoon of olive oil

Total:
Protein: 160 g
Carbohydrate: 180 ~ g
Fat: 70 ~ g
Calories: 2000 ~
• The vegetables in the menu were not calculated