4. 2 Semi-dissociated alternative

In this case, there is a high consumption of fruit and vegetables until noon and high-protein food the rest of the day.

Breakfast

2 whole fresh fruits (up to 1 small banana), in a fruit salad, fruit juice or with syrup (sugar-free), or 2 baked or cooked fruits with sweetener.

Mid-morning

1 fresh fruit or in a shake with water

Lunch

Vegetable soup or cold Tomato juice with freshly-ground pepper
1 portion of uncooked vegetables in salads or cooked
vegetables cooked in a pot with tomato pulp.
light jelly
2 pumpkin cubes with syrup (sugar-free)
tisane with sweetener

Mid-afternoon

1 glass of skimmed milk plain, with tea, coffee or vanilla

• 1 glass of yogurt, natural or fruit, skimmed and sugar-free
• 1 glass of light chocolate milkshake

Snack

cappuccino light
2 slices of ham and 2 of cheese

• 60 grams of lean cheese melted over slices of tomato with oregano

Dinner/Supper

Vegetable stock or light juice

¼ skinless chicken, broiled or

• 2 fish fillets, boiled or oven-baked
• 1 tuna fish can or seafood
• 1 portion of lean red meat, roasted or broiled
• 1 egg and 2 egg whites in an omelet with seasoning and spices

1 sugar-free milk dessert: custard, ice-cream
Infusion: coffee with sweetener

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