If you exercise regularly – at least three times a week, you need 1800 calories per day. Given that undergo more physical activity (active playing sports or your job is harder), you need 2200 calories a day.

Food menu for 1800 calories

Slice of bread 80 g low-fat cheese, 1 hard-boiled egg
Glass of low fat milk
Total: 324 calories

Lunch – apple

1. Sandwich with melted cheese: 2 slices whole wheat bread, 1 teaspoon mustard, ’55 chicken ham, 30 g low-fat cream cheese, 2-3 slices of cucumber
2. Coleslaw and carrots, seasoned with olive oil (250 – 300 g)
3. Ice cream
Total: (lunch and dinner) 693 calories

1 banana and 3 whole-wheat crackers
Total: 234 calories

1. Grilled fish (lean – 200 g), garnished with fresh vegetables
2. Juice – Grapefruit
Total: 549 calories

The menu is an example for you to orientate in calories. Variety for salad, cabbage can be replaced with a salad of lettuce or just carrots, melted cheese normally, but soaked in water cheese.

It is imperative that drinking 1.5 to 3 liters of water a day.

For larger loads, to reach 2200 calories at dinner, you can add fruit: watermelon, cantaloupe, raspberries, pineapple.