Snack Diet (Sole)

BOCADILLO DIET (Dietitians Terica Uriol Fernández and Gema Godoy)
Summary:
Two slices of bread every day: cereal, rye, even white, although wholemeal bread is
always preferable for its satiety and fiber. It is recommended to use the molded type. If it
is a bar, it should weigh the same as the two slices of the first one.
Fill with jabugo ham, chicken, veal, turkey, tuna and vegetables of your choice. If you
go for tapas, you can order montaditos and even make 'barquitos' in the sauces.
Combine rice and pasta with all kinds of vegetable sauces. Those who do not know how
to cook can open a bag of frozen tres delicias rice.
Light soft drinks, coffees and infusions with sweetener are allowed. Alcohol, always in
moderate amounts. Almost all foods can be eaten as long as they are roasted, boiled,
grilled, broiled, baked, stewed in the pot or in the microwave.
Skimmed dairy products (for calcium) or cold cuts and legumes (for iron) are mandatory
throughout the week.
There are 'free' foods, which you can take as many times as you want and add to any
dish: vegetables, spices, garlic, onion, parsley and any fat-free dressing.
You do not go hungry, because you eat five times a day, and this allows you to spend
calories better and not accumulate them as fat. Sport is not compulsory. If it is practiced,
so much the better, but it does not particularly affect the results.
DIETARY GUIDELINES
- WHAT YOU DON'T READ YOU DON'T EAT. That is to say, from what we see in
our weekly diet we can leave what we do not feel like, but never change foods for others
that we believe are less fattening. As the combination is weekly, if one day we have
something that we do not eat, we can use it on another day of that week. It is not
mandatory to eat everything that is put on the diet.
- Everything is cooked without oil, unless the menu indicates otherwise. OIL IS
FORBIDDEN even to prevent food from sticking to the pan (Terica's textual statement).
Use the microwave, the toaster, papillote paper, the oven...
- Bread, whether sliced or loaf, is preferably whole wheat.
-There are a number of free foods that can be used for cooking and snacking. (They can
even be used to replace a meal that we do not like or simply to complement it).
Theoretically, the more you eat, the more you lose weight.
FREE FOODS: Lettuces (includes arugula, lamb's lettuce, watercress....), tomatoes,

onions, carrots, cucumbers, spring onions, gherkins, asparagus, peppers, leeks, celery,
soybeans, palm hearts, chicory, mushrooms, lemons, salt, vinegars (including moispices,
condiments, garlic, parsley, avecrem, wine for cooking, light drinks (NO JUICES),
sugar-free candies and chewing gums (NO solano candies), infusions, coffee,
sweeteners.
Not Free: Oil = No sauces with oil
- LUNCH CAN BE EXCHANGED FOR DINNER AT ANY TIME. It is possible to

change the lunches for dinners making the combinations that we want, as long as we
make the 7 lunches and 7 dinners a week. That is, as each diet consists of 7 lunches and
7 dinners, then, each lunch and dinner is independent but in one week we have to do
them ALL.
E.g.: Monday - Lunch 1 and dinner 7
Tuesday - Lunch 2 and dinner 5
But you have to arrive at the end of the week having eaten 7 lunches and 7 dinners and,
if one day you change what you have for dinner and eat it for lunch, then that day you
will have to eat a meal for dinner.
- There are no quantities, unless the diet says "two slices of..." or "one can of...". You
can eat whatever you want.
The point is to cook WITHOUT OIL.
- In case of sweet cravings, you can eat moderately (about 10-12 maximum) some Gerio
brand sugar-free nougat chocolates (be careful with them, they have a laxative effect and
can cause gas) or 2 ounces of chocolate (plain, white or milk).
- If you have anxiety and it is not for the sweet, you can eat up to 3 Bicenturi type corn
pancakes. In diets where you have a biscote with a small cheese every day, it should be
substituted for that.
- If the menu says "Out" it means that you don't eat at home or that you are free to
choose the menu, but you should try to make sure that the meal consists of salads,
vegetables or soups as is + chicken or fish or beef or veal. NO PASTA, NO
VEGETABLES, NO POTATOES (not in salads), NO FRYING, NO OIL (we drain it as
much as possible) WHEN EATING OUT.
- If the menu says "Free" you can eat whatever you want.
- The 14 or 15 cm of bar (integral or not) are approx. 8 fingers of bread and can be
replaced by 3 slices of whole wheat bread and vice versa. If you eat sliced bread, you can
only eat whole wheat or white fiber bread. Terica recommends Panrico's "first line".
From time to time they can be exchanged for one large or two small pita breads or two
fajita breads.
- The 2 slices of whole wheat bread to distribute throughout the day are approximately
equivalent to a piece of bread of 5 fingers or 7 cm or 3 biscotti (small) per slice or 2 if
they are bigger.
- It can be used to dress salads with a little "caloric oil" of the brand Ordesa (in
pharmacies), but it can only be used cold (in salads or in bread without toast or toasted
but already cold) and without overdoing it (a spoonful approximately), because it is
laxative. In fact, if we are constipated we can take a tablespoon a day of this oil to go to
the bathroom.
- When he allows us to take light mayonnaise, he generally leaves a teaspoon and

usually recommends the Ligeresa brand, but we could take a little more if we use the
Ligeresa Sensación, which is very low in calories. In fact, of the Ligeresa Light
"Sensation" we could take 1 tablespoon per day or 1 jar per month.
- On days when there are 8 teaspoons of fried tomato, 1 teaspoon of oil can be
substituted. The same for the teaspoon of light mayonnaise.
- Each week you can do the diet you want, but ONLY THAT one, because the important
thing about this diet is the weekly combination of foods. The following week if you want
to repeat or make another one, but without mixing them.
- In winter, gazpacho in diets that include it can be replaced by any cooked or boiled
vegetable or a vegetable cream or vegetable soup. And in summer, the other way around,
substitute any of those things for gazpacho.
- As for changing foods on the menu, you should not, unless it is among the free foods.
So, if you don't like beans or peas, that day you can make a super salad with grilled
beans or mushrooms with a natural tomato sauce, garlic and white wine... However, if a
meal is not to our liking, it can be replaced by a first course consisting of a salad without
oil or a bowl of gazpacho, vegetables, soup or vegetable puree; and a second course
consisting of meat (1 or 2 days), chicken, turkey, fish, seafood or eggs. And in the
evening, for dinner, the same thing, either bread with ham or light cheese or plain cans.
- Equivalencies:
Of the daily amount: two slices of whole wheat = 4 Maria or Gullón cookies = half a
glass of cereals without nuts (cereals are all valid, as long as they do not contain nuts.
Even the chocolate ones) = cereal bar with less than 100 Kcal = half a light doughnut.
1 fruit = 1 apple = 2 or 3 kiwis (depending on how easy it is to eat) = 1 bowl of

strawberries = 2 plums = 1 or 2 tangerines = grapes (a bowl) = custard apple (a small or
half a large one) = 1 banana... But neither coconut nor avocado can be eaten because of
their high fat content.
2 skimmed yogurts = 2 light cheeses or 2 slices of light cheese (preferably tranchettes,

which have the least fat) = 1 Sveltesse 0% or Royne ice cream without sugar. (Sveltesse
ice creams replace two yogurts each. The unit is 90 ml. Energy Value: 94 kcal Proteins:
0.08g Carbohydrates: 22.9g Fats: 0.1 g). = 1 flan 0% = 2 slices of turkey.
1 fruit = 1 beer or 1 wine = 2 skimmed yogurts. In this sense, it is possible to exchange

up to 3 times a week a fruit for a beer or a glass of wine (because 0% beer is NOT
allowed as a light drink).
As for the skimmed yogurts, the chocolate cream yogurts are very good. Mousses are not
allowed, even if they are skimmed.
Yogurts can be flavored, with pieces of fruit, with pieces of cereal, with muesli? any, but
skimmed; even the lemon tart Sveltesse. Ideally, yogurts should have less than 60 kcal
per 100 grams. If one of the 90 kcal ones is taken, it would be equivalent to two of the
normal skimmed ones.
There are some yogurts in Mercadona that have a bowl with yogurt and another one with
cereals to put them inside, they are 0%, if you take the cereals with fruits, you could eat
2 a day. If you want to eat the ones with 0.9% chocolate or so, you can only eat a total of
1 per day.
3 Yogurts are equivalent to one fruit and 2 yogurts can be exchanged for one more slice
of bread and a light cheese (it can be from García Vaquero, a low-fat slice).
Mushrooms can be interchanged with mushrooms.
Any fish can be substituted for hake.
The 2 teaspoons of light jam to be distributed during the day = 1 slice of turkey = a little
light butter (the best would be the extra light Arias, in a little white and pink box, sold in
Ahorramás).
Small Tarradellas ham and cheese pizza = normal pizza with less than 230 kcal/100 grs
(there are many very tasty ones). = ½ pizza of 260 Kcal, as long as it does not contain
more than 10% fat. At home we could make a whole wheat base and add a little tomato,
natural tuna and light cheese (2 slices). The fresh precooked ones are no good because
they all have too many calories. They usually recommend Buitoni's Toscana tonno as a
whole pizza. In short, it is allowed to eat a whole pizza if it has less than 230Kcal/100
grams, half a pizza if it has between 230 and 260 Kcal/100 grams and it is not allowed to
eat pizzas with more than 260Kcal/100 grams.
The chicken pâté can be substituted with turkey pâté or light pâté.
When it says chicken or turkey, it can be replaced by grilled hake without oil.
Of the prepared rice or pasta cups, those "at the minute" ones, only 2 can be eaten.
On the day that the sandwich is smoked salmon, a can of pickled sardines (drained) or
sardines with tomato can be substituted.
On the day of cuttlefish, it can be replaced by squid in its ink, removing the layer of
orange fat that remains on top.
The anchovies should be washed, drained and dried on absorbent paper, if the
instructions given in the consultation are followed.
The gazpacho can be canned but the lowest in fat, in particular, you can take the soft
Hacendado. If the gazpacho is homemade without oil you can have whatever you want,
but only a bowl of the purchased one.
When it says "sausages" they are always turkey sausages. The best Campofrío brand.
Beets can be substituted for corn.
The whole wheat bread in the morning (the one to be distributed during the day) can be
replaced by a light milk bread from Bella Easo.
La Casera has no calories or fat, it is as free as diet coke, sugar-free Nestea, fanta zero...
Soy sauce (best Kikoman's, which has the least sugar) is not free, but you can take a little
from time to time, because they are low in calories but have a lot of salt and should not
be abused in cases of hypertension or fluid retention.
The mustard is free, but without abusing it. Any variety: burger, spicy, Dijon...
If you skip a day (in addition to the day off that you put in some weekly menus) then that
day in the evening: salad with the free and yogurt and that day does not count, so that
week you do 8 days.
Trick to drink the 4 glasses of water with the meal: With the plate of food in front of
you, and before tasting it, drink a glass of water (all in a row, before starting to eat it
does not cost so much). Then I drink one during the first course, in sips. The third glass
during the second course, in sips. And at the end, with the fourth glass of water I make
an infusion (tea, chamomile...). I think it's easier that way.
- Any of the diets we have can become a crash diet if we remove either pasta or rice and
replace one dinner with two fruits and two yogurts on a day when we have not done
much exercise.
- In all menus, certain elements can be distributed throughout the day, to be divided
between breakfast, desserts and between meals. These foods vary in some diets,
depending on whether that week there is more or less cheese in the meals that determine
the menu, or if the person who was put on the diet for example likes beer or has a sweet
tooth, in the case of having to adapt the diet for breastfeeding ....
Here are several examples of the foods to be distributed during the day:
A.- A DAY, to be divided between breakfast, desserts and between meals:

- 1 low-fat yogurt
- 1 glass of wine
- 2 Maria cookies
- 1 glass of skimmed milk
- 1 slice of whole wheat sliced bread + light jam
- 3 kiwis
B.- PER DAY, to be divided between breakfast, desserts and between meals:
- 5 fingers of a loaf of bread or 2 slices of whole wheat bread with light jam or 1 slice
of ham or turkey
- 3 Skimmed yogurt
- 1 piece of fruit
- LOTS OF WATER
C.- PER DAY, to be divided between breakfast, desserts and between meals:
of ham or turkey
- 2 Skimmed yogurts
- 2 Pieces of fruit
- LOTS OF WATER
D.- PER DAY, to be divided between breakfast, desserts and between meals:
of ham or turkey
- 2 Skimmed yogurts
- 2 or 3 kiwis
- LOTS OF WATER
E.- PER DAY, to be divided between breakfast, desserts and between meals:
- 1 yogurt
- 2 glasses of milk
- 2 slices whole wheat slices - 2 pieces of fruit + 1 kiwi fruit
F.- PER DAY, to be divided between breakfast, desserts and between meals:
- 1/2 glass of skimmed milk
- 1 fruit = 3 low-fat yogurts = 1 chocolate 0,9%.
- 2 slices of whole wheat bread and a slice of turkey = half a glass of cereal = 4 gullón
crackers (as long as they are of that brand).
G.- PER DAY, to be divided between breakfast, desserts and between meals:
- 1 glass of skimmed milk with coffee or cola cao light
- 2 slices of whole wheat bread
- 1 piece of fruit
- 3 skimmed yogurts
H.- PER DAY, to be divided between breakfast, desserts and between meals:
- 2 María or Gullón light cookies
- 3 Fruit
- 1 low-fat yogurt
- 1 glass of wine
- 1 slice of whole wheat bread + light jam.
1 Per day, to be divided between breakfast, desserts and between meals:

- 2 skimmed yogurts
- 1 slice of ham
- 2 slices of whole wheat bread or 1 light doughnut
- 1 fruit
J.- PER DAY, to be divided between breakfast, desserts and between meals:
(In case you are breastfeeding, because you have to increase the dairy products) - 2
glasses of skimmed milk
- 1 tub of fresh cheese (Burgo de Arias type), skimmed
- 3 or 4 skimmed yogurts
- 1 piece of fruit (or 1 piece of fruit + 1 kiwi if you are constipated)
- 1 slice of ham or turkey ham or 2 teaspoons of light jam
K.- PER DAY, to be divided between breakfast, desserts and between meals:
(In case of pregnancy)
- 2 glasses of skimmed milk
- 1 tub of fresh cheese (Burgo de Arias type), skimmed
- Skimmed yogurt or light cheese (as many as you like)
- 2 pieces of fruit (add 1 kiwi if you are constipated)
- 1 slice of ham or turkey ham or 2 teaspoons of light jam
WEEKLY MENUS
DIET Nº1
MEALS: 3 or 4 glasses of water during the meal.
1 day → Pasta without oil + 8 tablespoons of fried tomato + 3 slices of light cheese.
1 day → Artichokes + veal.
1 day → Asparagus + 1 tablespoon light mayonnaise + chicken breasts.
1 day → Asparagus + 1 tablespoon light mayonnaise + chicken breasts.
1 day → Rice + 8 tablespoons fried tomato + 1 egg.
1 day → Peas + serrano ham without bacon.
1 day → Envelope noodle soup + emperor or swordfish.
DINNERS: 3 glasses of water during the evening meal
1 day → 14 cm. Bar + 2 slices of serrano ham

1 day → 14 cm. Bar + 2 slices of serrano ham
1 day → 14 cm. Bar + 2 slices of ham and pork
1 day → 14 cm. Bar + 2 slices of ham and pork
1 day → 14 cm. Bar + 1 can of natural tuna
1 day → 14 cm. Bar + 1 can of natural tuna
1 day → 2 eggs + asparagus + prawns
DIET Nº2
MEALS: 4 glasses of water during meals.
1 day → Out with care.

1 day → Seafood paella + 1 teaspoon of oil per person.
1 day → Pasta + 8 teaspoons of fried tomato + 2 slices of light cheese.
1 day → Cabbage or vegetable stew (without oil) + Cooked lacon or rabbit with garlic.
1 day → Cabbage or vegetable stew (without oil) + Hake.
1 day → Asparagus cream of asparagus envelope + roasted chicken without skin and oil.
DINNERS: 4 glasses of water during the meal.
1 day → Out in moderation, no fried foods.

1 day → 1/2 whole wheat turkey pizza casa tarradellas
1 day → 2 eggs + 2 potatoes.
1 day → 15 cm loaf + 1/2 tub of light philadelphia or 4 light cheeses.
1 day → 15 cm loaf + 1/2 tub of light philadelphia or 4 light cheeses.
1 day → 15 cm loaf + 2 slices of serrano ham without bacon.
DIET
NO.3
1 day → Artichokes + pork tenderloin.

1 day → Sachet noodle soup + 1 chicken patty.
1 day → Sachet noodle soup + 1 chicken patty.
1 day → Asparagus + 1 teaspoon light mayonnaise + cod or hake.
1 day → Out with care.
1 day → Rice + 8 teaspoons fried tomato + york ham.
1 day → Mushrooms + 8 teaspoons of fried tomato + pasta.

1 day → 1/2 whole wheat turkey pizza casa tarradellas
1 day → 15 cm bar + 1 can of washed anchovies, without oil.
1 day → 15 cm loaf + 1 can natural tuna + peppers.
1 day → 15 cm bar + 2 eggs or French omelet.
DIET Nº4
1 day → From First: Vegetables, soups, creams, salads - FromSecond: Meat.

1 day → From First: Vegetables, soups, creams, salads - From Second:
Chicken, turkey,
fish, seafood.
1 day → From First: Vegetables, soups, creams, salads - FromSecond: Meat.
1 day → From First: Vegetables, soups, creams, salads - From Second:
Chicken, turkey,
fish, seafood.
1 day → First: Vegetables, soups, creams, salads - Second: Chicken, turkey, fish, seafood.
1 day → Rice + Vegetables + 1 teaspoon of oil (Paella Murciana).
1 day → Pasta + lo libre + 3 teaspoons light mayonnaise.

1 day 15 cm loaf + 1 packet of 100 grams of smoked salmon
1 day 15 cm loaf + 2 slices of serrano ham without bacon.
1 day 15 cm loaf + 1 packet of 100 grams of smoked salmon
1→day 15 cm loaf + 2 slices of serrano ham without bacon.
1→day → 2 Boiled or baked potatoes + Galician style octopus or vinaigrette.
1 day → 2 Eggs + Spinach, scrambled.
DIET
NO.5
1 day → Rice envelope soup or noodles with chicken + Roast Chicken without oil.
1 day → Spinach with 2 loaves of light cheese + grilled emperor.
1 day → Rice without oil + 8 teaspoons of fried tomato + egg.
1 day → defatted stew, soup, chickpeas and vegetables.
1 day → Corn salad and grilled steak.
1 day → Rice envelope soup or noodles with chicken + Roasted Chicken without oil.
1 day → Pasta with tomato.

1 → 15 cm of bar + 1 packet of 100 grams of smoked salmon
1 → 15 cm of bar + 3 slices of turkey chopped.
1day → 15 cm of bar + 2 slices of serrano ham without bacon.
1 → 15 cm of bar + 1 packet of 100 grams of smoked salmon
1dayday → 2 eggs and a package of turkey sausage.
1 day → Out carefully, no fried food.
DIET Nº6
1 day → Zucchini puree with a light cheese + Grilled chicken breast.

1 day → Sachet wonder soup + Grilled or boiled hake.
1 day → Lentils stewed with vegetables, NO oil.
1 day → Pureed zucchini with a light cheese + Grilled chicken breast.
1 day → Rice with egg and 8 teaspoons of fried tomato.
1 day → Pasta with mushrooms and 1 teaspoon of oil.
1 day → Sachet wonder soup + Grilled or boiled hake.

1 day → 3 slices of sliced bread + 2 slices of turkey + 2 slices of light cheese.
1 day → Vegetable stew + 1 teaspoon of oil to make the sofrito.
1 day → Salad with free + 1 can of canned tuna + corn + beets.
1 day → 3 slices of sliced bread + 2 slices of turkey + 2 slices of light cheese.
1 day → Salad with the free + 1 can of canned tuna + corn + beets.
DIET
NO.7
1 day → Away from home: salads, vegetables or soups as is + chicken or fish or beef or
veal. NO PASTA, NO VEGETABLES, NO POTATOES (not even in salads).
1 day → Same
1 day → 1 jar of chickpeas Hostal a la Hortelana
1 day → Frozen tres delicias rice
1 day → pasta + 8 teaspoons tomato + 1 egg.
1 day → Artichokes + beef
1 day → Poultry noodle soup over+ emperor or hake
DINNERS: 4 glasses of water during dinner.
1 day → Out with care

1 day → 15 cm bar + 2 burgos 0% terrines
1 day → 15 cm loaf + 2 slices of serrano ham without bacon
1 day → 15 cm of bread + 2 slices of ham + 2 slices of light cheese
1 day → 15 cm of bread + 2 slices of ham + 2 slices of light cheese
1 day → 2 eggs + 1 can of canned tuna + peppers
DIET Nº8
1 day → Out with care: salads, vegetables or soups as is + chicken or fish or beef or veal.
NO PASTA, NO VEGETABLES, NO POTATOES (even in salads).
1 day → Same
1 day → Peas or green beans + serrano without bacon.
1 day → Frozen or homemade seafood paella with 1 teaspoon of oil or rice tres delicias
1 day → pasta + 8 teaspoons tomato + vegetables.
1 day → Asparagus + 1 teaspoon of light mayonnaise + trout or hake
1 day → Vegetable soup over + skinless roasted chicken or fish.
1 day → Out
1 day → Out
1 day → 15 cm loaf + 1 can pickled sardines, drained or 2 tubs burgos 0%.
1 day → Same
1 day → 15 cm loaf + 1 pouch 100g smoked salmon
1 day → Same
1 day → 15 cm bread + 2 eggs + 1/2 tsp. or less oil
1 day → 2 potatoes + free + corn + 1 tsp. or less of oil.
One of the dinners out is optional, so there are eight menus.

DIET NO.9
1 day → Away from home: salads, vegetables or soups as is + chicken or fish or beef or
veal. NO PASTA, NO VEGETABLES, NO POTATOES (even in salads).
1 day → pasta + 8 teaspoons tomato + 100 g. minced meat
1 day → fava beans or green beans + serrano
1 day → Rice + 8 teaspoons tomato + prawns
1 day → Spinach + 2 slices light cheese turkey breasts
1 day → Same
1 day → Cream of mushroom soup over + whiting or hake.
1 day → Out or 15 cm loaf + 2 serrano slices

1 day → Out or the same
1 day → 15 cm loaf + 1/2 terrine of turkey pâté or 25 or 50% fat pâté or 3 slices of pork
pâté
1 day → Same
1 day → 15 cm of bread + 1/4 light philadelphia terrine
1 day → Same
1 day → 2 eggs + 2 potatoes.
DIET Nº10
1 day → Rice + corn + free

1 day → pasta + vegetables
1 day → 1 bowl of gazpacho + chicken drumsticks
1 day → Same
1 day → pasta + 8 teaspoons of tomatoes
1 day → 2 potatoes + anchovies or fish.
1 day → 2 potatoes + pork tenderloins

1 day → Out with care or 15 cm loaf + 2 slices of serrano ham
1 day → 15 cm loaf + 1 can of canned tuna + peppers
1 day → Same
1 day → 15 cm of bread + 1 can of anchovies, drained.
1 day → Same
1 day → 2 eggs + 1/2 package of gulas
DIET
NO.11 4 glasses of water during meals.
MEALS:
1 day → Rice + 8 teaspoons tomato + 1 can of canned tuna fish, plain

1 day → Peas or green beans + serrano without bacon.
1 day →1 bowl of gazpacho + 1 tsp oil or less + turkey or hake sausages
1 day → corn + salad + mussels or chicken drumsticks
1 day → pasta + 8 teaspoons of tomato + york + 2 slices of light cheese
1 day → Out
1 day → Out
1 day →15 cm bar + 2 burgos 0% terrines
1 day →Same
1 day →15 cm of bread + 1 can of sardines, drained or 1 can of tuna, plain.
1 day → Same
1 day →15 cm bar + 2 eggs + 1/2 tsp or less oil.
1 day → 15 cm bar + 1 chicken fillet
One of the dinners out is optional, so there are eight menus.
DIET Nº12
1 day → 1 glass jar of chickpeas or lentils + vegetables.

1 day → 1 bowl of gazpacho + squid or cuttlefish or hake.
1 day → 1 bowl of gazpacho + chicken breasts
1 day → pasta + mushrooms + 1 tsp. oil
1 day → pasta + 8 teaspoons tomato + zucchini and eggplant.

1 day → 1 small Tarradellas ham and cheese pizza.
1 day → 15 cm loaf + 6 crab sticks + 1 teaspoon light mayonnaise
1 day → 15 cm loaf + 6 crab sticks + 1 teaspoon light mayonnaise
1 day → 15 cm of bread + 2 slices of serrano ham without bacon
1 day → 15 cm bar + 2 eggs + 1/2 tsp. or less oil
DIET
NO.13
1 day → White or pinto beans or lentils or vegetables.

1 day → Rice + 8 teaspoons tomato + turkey
1 day → Chard or spinach + 5 carambolas buguis tomato or chicken breasts
1 day → Pasta + 1 can squid in its ink
1 day → Mushrooms + redfish or sole.
1 day → Out
1 day → 2 Dog buns + 2 turkey sausages.
1 day → 15 cm bar + 1 sachet 100 g. smoked salmon
1 day → Same
1 day → 15 cm of bread + 3 slices turkey
1 day → 15 cm bar + 2 burgos 0% terrines
1 day → 2 eggs + zucchini and eggplant or green beans.
DIET Nº14
1 day → Out (NO bread, pasta, rice, legumes, potatoes or fried foods, of course).
1 day → Pasta + 8 tsp. tomato + chicken
1 day → Rice without oil + shrimps or 8 teaspoons tomato chips
1 day → 1 jar of lentils
1 day → 2 fries + chicken or 1 chicken burger.
1 day → Out
1 day → Out.
1 day → 15 cm loaf + 1 egg + 1 teaspoon light mayonnaise
2 day → Same
3 day → 15 cm bread + anchovies
1 day → Same
1 day → 1/2 pizza (200 gr) whole wheat Tarradellas
DIET
NO.15
1 day → Three-delicious rice prepared without oil.

1 day → Pasta + 8 teaspoons fried tomato + 1 egg.
1 day → Sachet Maravilla Soup + turkey breast Campofrío
1 day → Sachet Maravilla Soup + turkey breast Campofrío
1 day → Zucchini puree with 1 light cheese + hake or trout

1 → 14 bread + 50 grs Philadelphia Light
1 → 14 bread + 50 grs Philadelphia Light
1day →cm.14 bread + ½ can of chicken or turkey pâté
1 → 14 bread + ½ can of chicken or turkey pâté
1 → 14 bread + 2 slices of serrano ham without
1daydaycm.
→ 2 eggsbacon
+ 2 potatoes
DIET Nº16
1 day → Asparagus with a teaspoon of light mayonnaise and chicken thighs.

1 day → Asparagus with a teaspoon of light mayonnaise and chicken thighs.
1 day → Seafood paella with a tablespoon of oil per person.
1 day → Vegetable puree with a potato and sole or John Dory.
1 day → Fideuá de sobre (Maggi, Knorr, Gallina blanca).
1 day → Envelope wonder soup and pork tenderloins.
1 day → Pasta with vegetables
1 day → Half a pizza Tarradellas turkey.

1 day → 15 cm of bread with 100 grs. of smoked salmon
1 day → 15 cm bread with chicken or turkey paté
1 day → 15 cm of bread with 2 slices of serrano ham.
1 day → 2 potatoes with 2 eggs
1 day → Free
1 day → 15 cm of bread with 2 slices of serrano ham.
DIET
NO.17
1 day → Peas with ham without bacon

1 day → Pasta + 8 tablespoons fried tomato + serrano without bacon.
1 day → Broccoli + hake
1 day → 2 potatoes with pork shoulder
1 day → Free
1 day → Onion soup + roast chicken.
1 day → Rice + tuna + corn + corn + 1 tablespoon light mayonnaise
1 day → 15 cm bread with smoked salmon

1 day → 15 cm bread with 3 slices of serrano ham without bacon
1 day → 15 cm bread with smoked salmon
1 day → 2 eggs + zucchini and eggplant.
1 day → Individual whole wheat pizza
1 day → Free
1 day → 15 cm bread + sardines without oil
DIET Nº18
1 day → Pasta + 8 tablespoons fried tomato + 3 slices light cheese.

1 day → Lentils + vegetables
1 day → Mushrooms + turkey breast.
1 day → Rice + frozen vegetables.
1 day → Free
1 day → Poultry soup with noodles + beef burger.
1 day → Poultry soup with noodles + Boquerones.
1 day → 2 eggs + 2 potatoes

1 day → 15 cm bread + ½ terrine of turkey or chicken pâté
1 day → 2 Bimbo hot dog buns + 2 turkey sausages + ketchup
1 day → 15 cm bread + ¼ light Philadelphia terrine
1 day → 15 cm bread + serrano ham without bacon
1 day → Free
1 day → 15 cm bread + ½ terrine of turkey or chicken pâté
DIET NO.19
1 day → Gazpacho + chicken breast

1 day → Artichokes + loin ribbon
1 day → White beans + vegetables
1 day → Pasta + 8 tablespoons tomato + turkey sausages.
1 day → Rice with squid in its own ink
1 day → Vegetables + trout or hake.
1 day → Gazpacho + chicken breast
1 day → 1/4 Philadelphia light snack

1 day → Maize + beet + free
1 day → York sandwich and light pork sandwich
1 day → Serrano sandwich without fat
1 day → 1/4 Philadelphia light snack
1 day → York sandwich and light pork sandwich
DIET Nº20
1 day → Pasta + 8 tbsp. tomato

1 day → Mushrooms + turkey breast (round and round)
1 day → Rice + vegetables
1 day → Poultry soup with noodles + veal.
1 day → Poultry soup with noodles + anchovies in vinegar.
1 day → Out
1 day → Sandwich of 1/2 terrine of turkey pate.

1 day → Snack of 1/4 light Philadelphia tartine
1 day → Serrano ham sandwich without bacon
1 day → 2 eggs with potatoes
1 day → 2 hot dog buns + 2 turkey sausages + ketchup
1 day → Sandwich of 1/2 terrine of turkey pate.
1 day → Out
DIET
NO.21
1 day → Chicken paella (1 teaspoon of oil per person).

1 day → Asparagus (without mayonnaise) + chicken fillet.
1 day → Artichokes + sea bass or sea bream.
1 day → Cockles (as many as you want) + pasta (with 8 tablespoons of tomato).
1 day → Vegetable puree (with a boiled or boiled potato) + tenderloin ribbon.
1 day → Peas + ham cubes without bacon
1 day → Vegetable puree (with a boiled or boiled potato) + tenderloin ribbon.

1 day → 15 cm bread + 2 slices of serrano ham
1 day → 15 cm bread + ¼ tub Philadelphia cheese
1 day → 2 eggs + 2 potatoes
1 day → 15 cm bread + grilled chicken fillet.
DIET Nº22
1 day → Rice + 8 teaspoons of fried tomato + 3 slices of light cheese.

1 day → Oil-free pasta + 8 teaspoons fried tomato or pesto sauce.
1 day → Peas with cured ham without bacon
1 day → Green beans + fish of choice.
1 day → Menestra and turkey sausages (I bought some from Mercadona in a can, very
good).
1 day → Vegetable soup and chicken breasts
1 day → Vegetable soup and chicken breasts
1 day → 15 cm of bread + 1 can of washed anchovies

1 day → 15 cm of bread + 1 can of washed anchovies
1 day → 15 cm bread + can of tuna fish + peppers
1 day → 15 cm bread + can of tuna fish + peppers
1 day → 2 eggs + 2 slices of turkey + 2 potatoes
1 day → Hamburger bun with chicken patty + ketchup.
DIET
NO.23
1 day → Peas with serrano ham without bacon.

1 day → Rice + 8 tsp fried tomato + turkey.
1 day → Pasta without oil + can of squid in its ink, drained.
1 day → Vegetable soup from sachet or cabbage + 1 chicken burger or breast.
1 day → Eggplant + sea bass or sea bream.
1 day → Pasta + 8 teaspoons of fried tomato.
1 day → Vegetable soup from sachet or cabbage + 1 chicken burger or breast.
1 day → Out
1 day → Out
1 day → 5 very thin slices of rice blood sausage + 15 cm of bread
1 day → 14 cm bread + ¼ light Philadelphia tub
1 day → 14 cm of bread + 6 crab sticks + 1 teaspoon of light mayonnaise
1 day → 2 eggs + 2 potatoes + turkey
1 day → 14 cm bread + ¼ light Philadelphia tub
The blood sausage can be cooked in the micro and then remove the fat with kitchen paper.
DIET Nº24
1 day → Out
1 day → Poultry soup with envelope noodles + chicken or turkey breasts or sausages.
1 day → Poultry soup with envelope noodles + chicken or turkey breasts or sausages.
1 day → Frozen seafood paella
1 day → Pasta with pesto sauce (little sauce).
1 day → Vegetable puree + anchovies or hake.
1 day → Vegetable puree + anchovies or hake.
1 day → 2 eggs + 2 potatoes + 2 turkey slices

1 day 14 cm bread + 100 grs. of salmon or 1 can of canned
1 day 14 cm bread + 1 chicken or turkey fillet Campofrío
1→day 14 cm bread + 1 chicken or turkey fillet Campofrío
1 day 14 cm bread + 2 slices of serrano ham without bacon
1→day → 14 cm bread + 2 tubs of Burgos cheese or 3 light cheese cubes
1 day → Out
DIET
NO.25
1 day → Rice + 8 tsp fried tomato + mushrooms.

1 day → Stew: defatted broth, noodles, chickpeas and vegetables.
1 day → Green beans and 1 veal fillet.
1 day → Green beans and 1 veal fillet.
1 day → Vegetable puree + 1 potato and grouper or emperor.
1 day → Vegetable and chicken breast envelope soup.
1 day → Out
1 day → Out
1 day → 2 eggs (any way but fried) + 3 slices of serrano ham without bacon
1 day 14 cm loaf bread with grilled chicken
1 day 14 cm loaf of bread with 1/4 tub of light Philadelphia cheese
1→day 14 cm of loaf bread with 2 slices of serrano ham without bacon
1 day 14 cm of loaf bread with 1 package of 100gr of smoked salmon.
→
DIET Nº26
1 day → Chard + 2 eggs

1 day → Artichokes + turkey breasts
1 day → Zucchini + Chicken breasts.
1 day → Eggplant + Grouper or hake.
1 day → 2 Potatoes + cooked pork shoulder
1 day → Envelope vegetable soup + tenderloins
1 day → Corn + beets + 2 cans of natural tuna fish

1 day → Same
1 day → 15 cm loaf + 1/4 tub light Philadelphia cheese
1 day → Same
1 day → 15 cm loaf + 3 slices of york ham
1 day → 15 cm loaf + 1/2 terrine of chicken or turkey pâté
DIET
NO.27
1 day → Stew + Prawns

1 day → Green beans or spinach + Roast beef or chicken.
1 day → Green beans or spinach + Roast beef or chicken.
1 day → Wonder Soup envelope + prawns or mussels.
1 day → Rice + 8 teaspoons of fried tomato + 3 slices of light cheese.
1 day → Pasta + 8 teaspoons of fried tomato + 100 grs. minced meat
1 day → Peas + Serrano without bacon.

1 day → 14 cm bread + 10 crab sticks + 1 tbsp. light mayonnaise
1 day → 14 cm of bread + 2 Burgos 0% tubs or 3 slices of light cheese
1 day → 200 grs. Casa Tarradellas whole turkey pizza
1 day → 2 eggs + zucchini and eggplant.
DIET Nº28
1 day → Spinach + 2 slices of light cheese and then veal steak.

1 day → Any vegetables + turkey or chicken breasts.
1 day → Any vegetables + turkey or chicken breasts.
1 day → rice or noodle envelope soup + grouper or hake.
1 day → White rice + 8 teaspoons fried tomato.
1 day → Pasta + 8 teaspoons fried tomato + 2 slices of ham or serrano ham
1 day → Corn + free foods + white fish or grilled chicken.
1 day → 3 slices whole wheat bread with 2 slices of light cheese and 2 turkey slices.
1 day → 3 slices of whole wheat bread with 2 slices of light cheese and 2 slices of turkey
1 day → 14 cms bread + 100 grs. smoked salmon
1 day → 14 cms bread +100 grs. smoked salmon
1 day → 14 cms bread + 2 slices of serrano ham without bacon
1 day → 14 cms bread + 2 eggs + half a teaspoon of oil
DIET NO.29
1 day → Rice + maize + free

1 day → Pasta + ham + 2 slices of light cheese
1 day → Stew: defatted broth with noodles + chickpeas + vegetables.
1 day → Envelope garden soup + roasted chicken (without skin or sauce).
1 day → Same
1 day → Eggplant + gilthead bream
1 day → 14 cm bread + 1 can of canned tuna fish, natural

1 day → Same
1 day → 14 cm bread + 100 grs. Turkey Chopped
1 day → 14 cm bread + 2 slices of serrano ham without bacon
1 day → Prawns and octopus
1 day → 2 Bimbo hot dog buns + turkey sausage + ketchup
DIET Nº30
1 day → Pasta + 100 gr minced meat + 8 teaspoons fried tomato.

1 day → Rice + free (lettuce, tomato...) + corn
2 day → White or pinto beans + vegetables.
3 days → Vegetable soup + turkey or chicken fillets.
1 day → 2 baked or boiled potatoes + 1 veal steak
1 day → Vegetable puree + 1 potato + emperor or salmon.
DINNE
4 glasses of water during dinner.
RS
2 days → Out with care

1 day → 2 eggs + 100grs. of rice blood sausage (grilled or micro)
2 days → 14 cm bread + grilled squid or cuttlefish (cooked with only 1 tsp. oil)
1 day → 14 cm bread + 3 slices of york ham
1 day → 14 cm bread + 1 can of tuna fish + corn
DIET
NO.31
1 day → Rice + mushrooms + 1 tablespoon oil.

1 day → Pasta + 8 tablespoons of fried tomato + 2 slices of light cheese.
2 day → Peas + diced serrano ham without bacon
3 days → Green beans + pork tenderloins.
1 day → Wonder envelope soup + skinless chicken thighs.
2 day → Any vegetables + 1 potato + trout
3 days → Free
1 day → 14 cm bread with 100 gr gr grilled chicken
2 days → 14 cm bread + gulas + 1 tbsp. oil
1 day → 14 cm bread + 2 slices of serrano ham without toast
1 day → 2 eggs (grilled, poached or scrambled) + 3 light cheeses
DIET Nº32
1 day → White or pinto beans + small vegetables.

1 day → Pasta + 8 teaspoons fried tomato + chicken.
1 day → Rice + 8 teaspoons fried tomato + turkey.
1 day → Mushrooms + mushrooms + codfish
2 days → Envelope vegetable soup + roasted chicken (no skin or sauce).
1 day → ½ ½ container of Buitoni lasagna with vegetables

2 days → 14 cm bread + tuna fish + corn
1 day → 14 cm bread + Campofrío chicken fillet, round and round.
1 day → 14 cm bread + anchovies in vinegar (washed and drained)
DIET
NO.33
1 day → Pasta + squid in its ink + 1 teaspoon of oil.

1 day → Rice + 8 tablespoons of fried tomato + 3 slices of turkey.
2 days → Artichokes + chicken fillets
1 day → Noodle soup + whiting or hake.
2 day → 2 baked or boiled potatoes + turkey sausages
3 days → Free
1 day → 2 eggs (not fried) + gulas.
2 days → 14 cm loaf bread + 100 gr veal flatbread
1 day → 14 cm loaf of bread + 1 can of tuna fish, plain
1 day → 14 cm + 2 slices of serrano ham without bacon.
DIET Nº34
1 day → Pasta + free + smoked salmon.

1 day → Rice + shrimp + 1 tsp oil.
1 day → Spinach + 2 slices of light cheese + beef or veal or york
2 days → Rice or poultry soup with noodles + sea bream or sea bass or hake.
1 day → Gazpacho purchased + turkey breasts
1 day → 14 cm bread + 5 very thin slices of defatted rice blood sausage

1 day → 2 hot dog buns + 2 turkey sausages
1 day → 14 cm bread + natural tuna fish
1 day → 14 cm bread + 2 eggs
1 day → ½ pizza Tarradellas whole wheat turkey pizza
DIET
NO.35

2 day → Rice + shrimps + 1 tbsp. oil
3 day → Pasta + 100gr chicken + 8 spoonfuls tomato chips
4 day → Gazpacho + veal steak
1 day → Asparagus with 2 tablespoons of light mayonnaise + sea bream or sea bass
1 day → Noodle soup + skinless roasted chicken.
2 days → Out with care

3 days → 14 cm bread + 100 gr loin ribbon
1 day → 14 cm bread + 3 turkey slices
1 day → 2 eggs (not fried) + 1 potato + 1 can of canned tuna fish, natural
DIET Nº36
1 day → rice + 8 teaspoons fried tomato + 1 egg.

1 day → Pasta + 8 teaspoons of fried tomato + 100grs. of minced meat
1 day → Stew: defatted soup, chickpeas and vegetables.
2 days → Gazpacho + skinless roasted chicken.
1 day → Artichokes + beef hamburger
1 day → 2 baked or boiled potatoes + salmon.
2 days → Free
1 day → 2 eggs + ½ package turkey sausage.
1 day → 1 small Casa Tarradellas ham and cheese pizza
1 day → 14 cm bread + 2 slices of turkey + 2 slices of light cheese
1 day → 14 cm bread + ¼ tub of Philadelphia light
1 day → 14 cm bread + 6 crab sticks + 1 tbsp. light mayonnaise
DIET
NO.37
1 day → Free
1 day → Rice + 8 teaspoons fried tomato + ½ package turkey sausage.
1 day → Pasta + 2 slices of york ham + 2 slices of light cheese
2 days → Gazpacho + emperor or gilthead seabream
1 day → Vegetables + 1 potato +1 veal steak
2 days → Free
1 day → 1 small Casa Tarradellas ham and cheese pizza
1 day → 2 eggs (not fried) + 1 can of tuna fish, plain
1 day → 14 cm bread + 2 slices of york ham + 2 slices of light cheese
2 day → 14 cm bread + 100 grs. grilled chicken
DIET Nº38
3 days → lamb's lettuce + lo libre + gulas + ½ teaspoon oil + emperor or sole.

1 day → Rice + 8 teaspoons of fried tomato + 2 slices of serrano ham without bacon.
1 day → Pasta + 2 slices of York ham + 2 slices of light cheese.
1 day → Green beans + loin ribbon
1 day → Gazpacho + skinless roasted chicken.
1 day → White or pinto beans + free
2 days → Free
1 day → 2 eggs (any way, less fried) + peas.
1 day → 1 hamburger bun + 1 chicken fillet + 1 slice of light cheese
2 days → 14 cm bread + packet of smoked salmon
DIET NO.39
1 day → Three-delicious rice prepared without oil (microwave)

2 day → Pasta + 8 teaspoons of fried tomato + 100 grams of minced meat.
3 day → defatted stew: soup, chickpeas and vegetables.
4 day → Zucchini puree + 1 light cheese + salmon or hake.
1 day → Vegetable or onion soup from envelope + chicken without sauce or skin.
1 day → Vegetables + pork or beef tenderloin.
2 day → 15 cm bread + 100 grs. chicken

1 day → 15 cm bread + 100 grs. of oil-free gulas
1 day → 15 cm bread + 10 crab sticks + 1 tsp light mayonnaise
1 day → 15 cm bread + 2 eggs without oil
DIET Nº40
1 day → Seafood paella with one tablespoon of oil per person.

1 day → Stew: defatted broth + noodles + chickpeas + vegetables.
2 day → cream of mushroom soup + chicken breasts
3 day → Mashed vegetables with 1 potato or lightly mashed vegetables + hake
DINNE
4 glasses of water during dinner.
RS
1 day → Free
1 day → 2 Bimbo hot dog buns + 2 turkey sausages + ketchup
1 day → 14 cm bread + ½ terrine of Apis or La Piara turkey pâté
2 day → 14 cm bread + 1 can of tuna fish + peppers
1 day → 14 cm bread + 1 can washed and dried anchovies or 100 grams of smoked
salmon
1 day → 2 potatoes + 2 eggs
DIET
NO.41
1 day → Lentils with vegetables, without oil or meat.

1 day → One veal fillet with mushrooms.
1 day → Pasta + 8 teaspoons of fried tomato + ham.
1 day → White rice with half a package of frankfurter sausages.
1 day → Noodle soup + whiting or hake.
1 day → Noodle soup + seafood, whiting or hake.
1 day → Artichokes + skinless roasted chicken.
1 day → cm. of bread + two slices of serrano ham

1 → 15 cm. of bread + two slices of serrano ham
1 → 15 cm. of bread + 2 Burgos cheese terrines
1day → 15 cm. of bread + 2 Burgos cheese terrines
1 → 15 cm. of bread + 1 slice of York Ham + 1 slice of light cheese
1dayday → 1 potato + 2 eggs + 1 can of canned tuna fish, plain
DIET Nº42
5 days → Grilled vegetables or salad or gazpacho (whatever without bread or oil) + Meat,
fish, turkey or chicken + vegetables + free (no desserts and no bread during these meals).
1 day → Legume without oil and with vegetables.
1 day → White rice or pasta with 8 teaspoons of fried tomato + pieces of ham or paella
(fish or chicken) or Rice with squid in its ink (without flour and with a teaspoon of oil) or
Rice three delights (1 teaspoon oil).
5 days → 15 cm of bread with sardines or mackerel or mussels or anchovies or 2 slices of

ham with 2 slices of light cheese or tuna with 1 teaspoon of light mayonnaise or light
Philadelphia cheese or light foie gras (la piara) or Serrano ham or three turkey sausages or
smoked salmon
1 day → 2 eggs + potato and turkey or zucchini and eggplant or 2 slices of serrano ham.
1 day → Salad with crab sticks or with beet and carrot or with boiled potato but always
without oil.
DIET
NO.43
1 day → Lamb's lettuce + free + gulas + ½ teaspoon oil + emperor or sole.

1 day → Lamb's lettuce + free + gulas + ½ teaspoon oil + emperor or sole.
1 day → Rice + 8 teaspoons of fried tomato + 2 slices of serrano ham.
1 day → Pasta + 2 slices of York ham + 2 slices of light cheese.
1 day → Green beans + loin ribbon
1 day → Gazpacho + skinless roasted chicken.
1 day → White or pinto beans + free.

1 day → 2 eggs + peas
1 day → 1 hamburger bun + 1 chicken fillet + 1 slice of light cheese
1 day → 15 cm. of bread + 1 package of smoked salmon
1 day → 15 cm. of bread + 1 package of smoked salmon
1 day → 15 cm. of bread + 2 slices of serrano ham without bacon
DIET Nº44
1 day → Gazpacho and skinless roasted chicken.

1 day → Gazpacho and skinless roasted chicken.
1 day → Pasta with 8 teaspoons of fried tomato with a can of natural tuna.
1 day → Vegetables and hake or whiting or cuttlefish.
1 day → Vegetables and hake or whiting or cuttlefish.
1 day → Asparagus with 1 teaspoon of light mayonnaise and a veal steak.
1 day → 2 baked or boiled potatoes and turkey sausage.
1 day 15 cm. of bread with an envelope of smoked salmon (100

1 day 15 cm. of bread with an envelope of smoked salmon (100
1→day 15 cm. of
grs.)
bread with 2 slices of serrano ham without
→ bacon.
1 day 15 cm. of bread with 2 slices of serrano ham without
1→day → Salad with
bacon.free + corn and 2 tubs of Burgos cheese 0%.
1 day → 3 slices whole wheat bread + 1 egg +1 teaspoon light mayonnaise.
1 day → 3 slices whole wheat bread + 1 egg +1 teaspoon light mayonnaise.
Any day you can change the food for:

1º: Salad, gazpacho bowl, vegetables, soup, puree.
2º: Meat (1 or 2 days), chicken, turkey, fish, seafood, eggs
At night it can be changed for: Bread with York Ham or light cheese or plain cans.
DIET
NO.45
5 days → Vegetables, salads, soups or purees and meat, poultry, fish or seafood.
1 day → Canned chickpeas + one egg.
1 day → Pasta with 8 teaspoons of fried tomato + mushroom.
5 days → 14 cm bread (or 3 whole wheat loaf) with:

- 1 can of tuna, uncooked
- 1 can pickled mussels in marinade
- 2 serrano slices without bacon
- 1 can of sardines in pickled sauce
1 day → 2 eggs with ham and mushrooms

1 day → Free: whatever you want without busting + some alcohol.
DIET Nº46
1 day → white or pinto beans or glass jar (not oil)

1 day → Chard without oil + chicken breasts.
1 day → cheese ravioli without oil + 8 teaspoons of fried tomato.
1 day → Rice + vegetables + 1 tsp oil x person.
1 day → Mashed vegetables + 1 potato + emperor or swordfish
1 day → Garden Soup + veal
1 day → Garden soup envelope + chicken breasts
4 days → 14 cm. 3 slices of whole wheat loaf or 3 slices of whole wheat bread + 1 can of
natural tuna fish
1 day → 14 cm. 3 slices of whole wheat loaf or 3 slices of whole wheat + 3 slices York or
turkey
1 day → 2 Eggs + 2 potatoes + turkey
1 day → Out
DIET
NO.47
1 day → Rice with vegetables and a teaspoon of oil.

1 day → White or pinto beans without meat or oil.
1 day → Cheese ravioli with 8 teaspoons of fried tomato.
2 days → Sopinstan + chicken breast or a campofrizo round and round.
1 day → Mushrooms with pork shoulder
2 day → Vegetables without oil and cuttlefish or squid.
3 day → A free dinner galore.

4 days → 20 cm loaf of bread or 3 slices of sliced bread with 2 slices of serrano ham
without bacon
1 day → 20 cm loaf of bread or 3 slices of sliced bread with a can of tuna fish and corn
1 day → 20 cm loaf of bread or 3 slices of sliced bread with 100 g of chicken cold meat
1 day → 20 cm loaf bread or 3 slices of sliced bread with 2 eggs.
1 day → Dine out lightly or 20 cm loaf bread or 3 slices of bread from
mold with 100 gr ham with a teaspoon of light mayonnaise
DIET Nº48
2 day → Green beans and one veal fillet

3 days → Onion or envelope vegetable soup and chicken breasts.
1 day → White rice, can of tuna and 2 teaspoons of light mayonnaise
1 day → pasta, 8 tablespoons fried tomato, half a package of turkey sausages
2 day → Zucchini puree with 1 light cheese + sole or sea bass
3 days → Out
1 day → Bread and 2 slices of ham
1 day → Bread and cured ham
1 day → Bread and 100 grs. salmon
1 day → Bread and a can of natural tuna fish
1 day → 2 eggs, vegetables, ½ teaspoon oil (scrambled)
DIET NO.49
1 day → White or pinto beans or non-oil glass jar

1 day → Chard without oil + chicken breasts.
1 day → cheese ravioli without oil + 8 teaspoons of fried tomato.
1 day → Rice + vegetables + 1 teaspoon of oil x person
1 day → Vegetable puree + 1 potato + emperor or swordfish.
1 day → Garden Soup + veal
1 day → Garden soup envelope + chicken breasts
4 days → 14 cm. 3 slices of whole wheat loaf or 3 slices of whole wheat bread + 1 can of
natural tuna fish
1 day → 14 cm. 3 slices of whole wheat loaf or 3 slices of whole wheat + 3 slices York or
turkey
1 day → 2 eggs + 2 potatoes + turkey
1 day → Out
DIET Nº50
2 day → Lentils with vegetables

3 day → Zucchini or squash puree + 1 light cheese + sea bass or hake
1 day → Pasta + 1 packet of 80 or 100 g smoked salmon.
1 day → Artichokes + 1 veal steak
1 day → 3-delicious rice + teaspoon of oil
1 day → Onion soup from envelope or noodle soup + chicken burger or breast.
2 day → 2 eggs + 2 boiled or baked potatoes.

3 day → 14 cms loaf bread or 3 slices whole wheat bread with salmon
4 days → 14 cms loaf bread ½ can of any light pâté
1 day → 14 cms loaf bread with ¼ tub light philadelphia cheese
2 days → 14 cms loaf bread with 2 slices of serrano ham without bacon
DIET
NO.51
1 day → Out (eat vegetables or salad + meat or chicken or fish).

1 day → Out (eat vegetables or salad + meat or chicken or fish).
1 day → defatted stew (noodle soup + chickpea + vegetable).
1 day → Three-delicious rice from the frozen mix
1 day → Pasta + 8 teaspoons fried tomato + york ham.
1 day → Swiss chard or envelope gardener soup + turkey breasts.
1 day → Knorr vegetable puree + fresh salmon
2 day → Bread + 2 eggs + spinach

3 day → Bread + 2 slices of turkey + 2 slices of light cheese
1 day → Bread + ¼ light Philadelphia terrine
1 day → Bread + 10 crab sticks + 1 light mayonnaise
1 day → Bread + 2 slices of serrano ham without bacon
1 day → Free
DIET Nº52
1 day → Pasta + 100 gr smoked salmon.

1 day → Three-delicious rice + 1 teaspoon oil
1 day → defatted stew (broth + noodles + chickpeas + vegetables).
1 day → Mashed zucchini + 1 light cheese + chicken fillet
1 day → Mashed zucchini + 1 light cheese + chicken fillet
1 day → Soup on vegetables + hake
1 day → Broccoli + 2 light tranchetes + pork tenderloin
1 day → Out: 1º) Salad or Vegetables (without oil or drained) 2nd). Seafood or fish or
meat (grilled or baked) NO RICE NO PASTA NO LEGUME NO BREAD NO DESSERT
NO GARNISH.
1 day → 2 Eggs + 1 potato + 2 slices of ham
1 day → 14 cm loaf bread + 2 slices of serrano ham without bacon
1 day → 14 cm loaf bread + 2 slices of serrano ham without bacon
1 day → 14 cm loaf bread + 1 can natural tuna + peppers
1 day → 14 cm loaf bread + 2 slices of turkey + 2 light tranchettes
1 day → 14 cm loaf bread + 2 slices of turkey + 2 light tranchettes
DIET
NO.53
1 day → Pasta + 8 teaspoons fried tomato + mushrooms.

1 day → Asparagus + 1 tablespoon mayonnaise + chicken burger or breast.
1 day → Poultry soup + tenderloin ribbon
1 day → Rice + 8 teaspoons fried tomato + york ham.
1 day →Free
1 day → Out with care (no rice, no pasta, no fried food, no potatoes, no legumes, no bread,
no dessert, no side dish).
1 → 15 cm bread + tuna + peppers

1 → 15 cm bread + 2 slices of serrano ham
1 → 15 cm bread + tuna + peppers
1day → 15 cm bread + 2 slices of serrano ham
1 → 1 egg + 2 potatoes + 2 turkey slices
1 →Free
1 → Outside with care (no rice, no pasta, no fried foods, no potatoes, no legumes,
day no bread, no dessert, no side dish)
DIET Nº54

1 day 15 cm bread + ¼ light Philadelphia tub
1 day 15 cm bread + 3 slices of ham and pork
1→day 15 cm bread + 3 slices of ham and pork
1 day 15 cm bread + 2 eggs + ½ teaspoon oil
1→day → Lentils with vegetables (without oil).
1 day → Pasta + mushrooms (without oil).

1 day → rice + 8 teaspoons fried tomato + 2 slices of ham
1 day → Poultry soup with noodles + 1 beef fillet
1 day → Poultry envelope soup with noodles + skinless roasted chicken.
1 day → Artichokes + emperor.
1 day → Zucchini puree + 1 light cheese + swordfish
1 day → Zucchini puree + skinless roasted chicken.
DIET
NO.55
1 day → Asparagus + 1 tbsp light mayonnaise + chicken breast

1 day → Pasta without oil + 8 teaspoons of fried tomato + 3 slices of light cheese
1 day → Artichokes + veal
1 day → Rice + 8 teaspoons fried tomato + 1 egg
1 day → Envelope noodle soup + emperor or swordfish fillet.

1 day → 14 cm bread + 1 can of canned tuna
1 day → 14 cm bread + 1 can of canned tuna
1 day → 2fish,
eggsnatural
+ asparagus + prawns
DIET Nº56
1 day → Eggplant or zucchini + roast chicken.

1 day → Eggplant or zucchini + roast chicken.
1 day → Brussels sprouts + pork loin
1 day → Vegetable soup + trout or hake.
1 day → Vegetable soup + trout or hake.
1 day → Vegetables + oily fish
1 day → 2 eggs + spinach

1 day → 14 cm bread + 2 slices of ham + 2 slices of light cheese
1 day → 10 crab sticks + corn, beet + salad + 2 tablespoons light mayonnaise.
1 day → 10 crab sticks + corn, beet + salad + 2 tablespoons light mayonnaise.
DIET
NO.57
1 day → Seafood paella + 1 tablespoon oil per person.

1 day → Pasta + 8 teaspoons fried tomato + mushrooms.
1 day → Rice envelope soup + whiting or hake.
1 day → Rice envelope soup + whiting or hake.
1 day → Corn + lo libre + chicken burger or breast.
1 day → Spinach + 2 slices of light cheese + Tenderloins.

1 day → Out
1 day → 14 cm bread 1 can mussels or sardines, drained
+ cm bread 1 can mussels or sardines, drained
1 day → 14
+ cm bread 1 can of tuna + 1 tablespoon of light mayonnaise
1 day → 14
1 day → 14 cm bread 1 can of tuna + 1 tablespoon of light mayonnaise
1 day → 2 eggs + york ham + mushrooms
1 day → 14 cm bread 1 slice of serrano ham without bacon
+
DIET Nº58
1 day → Vegetable paella + 1 teaspoon of oil per person.

1 day → Ravioli with cheese + 8 teaspoons of fried tomato.
1 day → 2 potatoes + roast chicken without oil.
1 day → Broccoli + roasted chicken without oil.
1 day → Onion envelope soup + chicken sausage.
1 day → Broccoli + roasted chicken without oil.
1 day → 2 eggs + 1 can of tuna fish + peppers

1 day → 14 cm bread + 2 tubs Burgos cheese 0%.
1 day → Menestra + cured ham without bacon
1 day → 2 potatoes + corn + maize + beet + free
DIET NO.59
1 day → ratatouille + 4 tablespoons fried tomato + mussels or hake.

1 day → Rice + 8 teaspoons fried tomato + 1 egg.
1 day → Lentils + vegetables (no oil or meat).
1 day → Pasta + 8 teaspoons tomato sauce + shrimp
1 day → Mushrooms + 1 teaspoon oil + chicken breast
1 day → Fish or vegetable soup from sachet + veal fillet.
1 day → Ratatouille + 4 tablespoons fried tomato + mussels or hake.
1 day → Free
1 day → ½ whole wheat pizza Tarradellas 200 grs.
1 day → 14 cm bread + 1 can sardines, drained
1 day → 14 cm bread + 1 packet of 100 grs smoked salmon
1 day → 2 eggs + peas
DIET Nº60

1 day → Frozen 3-Delicious rice
1 day → Pasta + 8 teaspoons tomato + 1 can of canned tuna fish, plain
1 day → Swiss chard or cardoons + 1 chicken patty.
1 day → Alvalle gazpacho + loin ribbon
1 day → Swiss chard or cardoons + 1 chicken patty.
1 day → Wonder envelope soup + salmon.
1 day → Out
1 day → 14 cm bread + 50 grs light cheese spread
1 day → 14 cm bread + 3 tubs of Burgos cheese 0%.
1 day → 14 cm bread + 50 grs light cheese spread
1 day → 14 cm bread + 3 tubs of Burgos cheese 0%.
1 day → 14 cm bread + 2 slices of serrano ham without
1 day → 1 egg + 2 potatoes + 2 slices of light cheese
DIET
NO.61
1 day → Zucchini puree + 1 light cheese + roasted skinless chicken

1 day → 2 potatoes + cooked pork shoulder
1 day → Zucchini puree + 1 light cheese + roasted skinless chicken
1 day → Rice + 8 teaspoons fried tomato + serrano ham without bacon
1 day → Pasta + 1 teaspoon of oil + gulas.
1 day → Vegetable envelope soup + sea bream or sea bass.
1 day → 2 Bimbo hot dog buns + 2 turkey sausages

1 day → 14 cm bread + 1 can of washed anchovies
1 day → 14 cm bread + 1 can of tuna + peppers
1 day → 14 cm bread + 1 can of tuna + peppers
1 day → 2 eggs + 2 slices turkey + 1 potato
DIET Nº62
1 day → Alvalle gazpacho + turkey breasts

1 day → Asparagus + 1 veal burger
1 day → Alvalle gazpacho + turkey breasts
1 day → Vegetable puree + 1 potato + permit or hake.
1 day → Seafood paella + 1 teaspoon of oil per person
1 day → Pasta + 8 teaspoons fried tomato + 3 slices of light cheese
1 day → Free
1 day → ½ whole wheat pizza
1 day → 2 eggs + green beans + cured ham without bacon
1 day 14 cm bread + 2 0% Burgos cheese tubs
1 day 14 cm bread + 2 0% Burgos cheese tubs
1 day 14 cm bread + 100 grs. smoked salmon
1 day 14 cm bread + 1 chicken fillet
→ Campofrio
DIET
NO.63
1 day → Free
1 day → Gazpacho Alvalle + skinless roasted chicken.
1 day → Lentils with vegetables in salad.
1 day → Rice + 8 teaspoons fried tomato + york ham
1 day → White or pinto beans in salad.
1 day → Green beans + cooked pork shoulder.
1 day → Gazpacho Alvalle + skinless roasted chicken.
1 day → Free
1 day → 14 cm bread + 10 crab sticks + 1 teaspoon light mayonnaise
1 day → 14 cm bread + 2 light Burgos cheese tubs
1 day → 14 cm bread + 2 light Burgos cheese tubs
DIET Nº64
1 day → Free
1 day → Brown rice + squid in its ink + 1 tablespoon of oil.
1 day → Whole wheat pasta + 8 teaspoons tomato + mushrooms.
1 day → 1 jar chickpeas
1 day → Cauliflower or broccoli + veal.
1 day → Gazpacho Alvalle + little tomato + cod or hake.
1 day → Gazpacho Alvalle + little tomato + cod or hake.
1 day → 14 cm bread + 3 slices of turkey or chicken breast chopped turkey or chicken

breast
1 day → 14 cm bread + 3 slices of turkey or chicken breast chopped turkey or chicken
breast
1 day → 14 cm bread + 1 can of tuna fish, uncooked
1 day → Boiled octopus + 2 potatoes or 14 cm bread + york ham
1 day → 2 eggs + ½ package turkey sausage
1 day → 1 hamburger bun + 1 hamburger turkey or chicken patty
1 day → Free
DIET
NO.65
1 day → Out with care: 1º Salads, creams, vegetables without oil.

2º Meat, fish, turkey, chicken or seafood without oil
1 day → Out with care: 1º Salads, creams, vegetables without oil.
1 day → Rice 3 delights
1 day → Pasta + 8 teaspoons fried tomato + 1 can of tuna fish, plain
1 day → Cauliflower + 1 tsp oil + skinless chicken thighs.
1 day → Mashed potatoes and vegetables + sea bream or sea bass.
1 day → Mushrooms or mushrooms with ham + pork tenderloin without any oil.
1 day → Free
1 day → 14 cm bread + 2 slices of turkey + 2 slices of cheese
1 day → 14 cm bread + 2 slices of turkey + 2 slices of cheese
1 day → Spinach scrambled eggs with 2 eggs.
1 day → Salad, corn, 6 crab sticks, beet + free
1 day → 14 cm bread + Philadelphia light
DIET Nº66

1 day → 3 cheese noodles or pasta + 8 teaspoons fried tomato + 8 teaspoons tomato sauce
1 day → Peas or green beans + serrano ham without bacon.
1 day → Zucchini cream soup + 1 light cheese + grilled chicken
1 day → Zucchini cream soup + 1 light cheese + grilled chicken
1 day → Wonder Soup + veal
1 day → Wonder soup + hake
1 day → Free
1 day → 15 cm bread + 2 slices of ham + 1 teaspoon of light mayonnaise
1 day → 15 cm bread + 2 slices of ham + 1 teaspoon of light mayonnaise
1 day → 15 cm bread + 1 can of tuna fish, plain
DIET
NO.67
1 day → Gazpacho + gilthead bream

1 day → Gazpacho + gilthead bream
1 day → Grilled veal fillet + 1 potato + vegetable.
1 day → Pasta + 2 slices of light cheese
1 day → Rice + ½ package turkey sausage.
1 day → Free
1 day → Pizza pequeña casa Tarradellas
1 day → 2 eggs + 1 can of tuna fish, plain
1 day → 15 cm bread + 100 grs chicken
DIET Nº68
1 day → Gazpacho Hacendado soft flavor + turkey breast*.

1 day → Gazpacho Hacendado soft flavor + turkey breast*.
1 day → 2 potatoes + boiled pork loin
1 day → Zucchini puree + 1 light cheese + rabbit or squid or cuttlefish.
1 day → 3-delicious rice (from frozen).
1 day → Broad beans or peas + ham without bacon.
1 day → Pasta + 8 teaspoons fried tomato + 1 egg

1 day → 2 Bimbo dog buns + 2 turkey sausages + a little bit of ketchup
1 day 15 cm bread + 1 can of pickled sardines, drained
1 day 15 cm bread + 1 can of pickled sardines, drained
1→day 15 cm bread + 2 slices of serrano ham
1→day 15 cm bread + 2 slices of serrano ham
1→day → 2 eggs + 1 can of tuna fish + peppers
*They can be round and round or cold cuts.

DIET NO.69
1 day → Frozen 3 delights rice (without oil).

1 day → Beans or lentils + vegetables (without oil).
1 day → Wonder envelope soup + roasted chicken thighs (without oil).
1 day → ½ avocado + salad + steak (if it can be sirloin, the better).
1 day → 2 potatoes (baked or boiled) + 1 slice of fresh grilled salmon (without oil)
1 day → Zucchini (can be creamed but without cheese) + white fish
1 day → Pasta without oil + vegetables + 1 egg.

1 day → Free
1 day → 15 cm bread + serrano without bacon
1 day → 15 cm bread + serrano without bacon or smoked salmon
1 day → 15 cm bread + anchovies in vinegar
1 day → 15 cm bread + turkey sausage + ketchup
1 day → 15 cm bread + 1 teaspoon Ligeresa + crab sticks + 1 egg
1 day → 200 grs ham and cheese pizza (Hacendado or Tarradellas)
DIET Nº70
1 day → Rice + vegetables + 1 tsp. oil

1 day → Peas + vegetables + serrano without bacon.
1 day → Leeks or asparagus + white fish.
1 day → Sopinstant or envelope soup + turkey natural or in cold meat or round and round.
1 day → Beetroot + red meat
1 day → Vegetables + fish or chicken
1 day → Free
1 day → 2 hot dog buns + 2 turkey sausages + ketchup
1 day → 15 cm bread + 100 grs rice blood sausage
1 day → 15 cm bread + crab sticks + 1 teaspoon Ligeresa
1 day → 15 cm bread + serrano ham without bacon
1 day → 15 cm bread + light cheeses
1 day → 2 eggs + green beans + serrano ham without bacon
DIET
NO.71
1 day → Pasta + 8 teaspoons fried tomato + 2 light snacks

1 day → Chickpeas without oil + vegetables.
1 day 15 cm bread 100 grs smoked salmon
1 day 15 cm bread 100 grs turkey + 2 light
1→day 15 cm+ bread 100
tranchettes
grs turkey + 2 light
1→day 15 cm
+ bread 1tranchettes
can of tuna, natural
1 day 15 cm bread 1 can of tuna, natural
→ +
1 day → Out with care (avoid fried and battered foods).

1 day → 2 eggs without oil + 1 boiled potato + slices of ham and pork
1 day → Asparagus + 1 teaspoon light mayonnaise + chicken thighs without skin or oil.
1 day → Eggplants without oil + 100 grs minced meat + 2 light tranchettes
1 day → Eggplants without oil + 100 grs minced meat + 2 light tranchettes
1 day → Mashed zucchini + 1 light cheese per person + rooster or sole.
1 day → Mashed zucchini + 1 light cheese per person + rooster or sole.
DIET Nº72

1 day → Lentils + free range vegetables (no oil or meat).
1 day → Pasta + shrimp + 1 tsp oil.
1 day → Zucchini puree + 1 light cheese + 1 fillet of beef or hake or chicken.
1 day → Zucchini puree + 1 light cheese + 1 fillet of beef or hake or chicken.
1 day → Green beans + roasted chicken without skin or oil.
1 day → Out with care (avoid fried and battered foods).

1 day → 2 eggs +1/2 package turkey sausages
1 day → 14 cm bread + 2 tubs of Burgos 0%.
1 day → Free food + corn + beets + chicken + 2 teaspoons light mayonnaise
DIET
NO.73

1 day → Cauliflower or broccoli + 1 veal steak
1 day → cream of mushroom soup or natural mushrooms + ½ teaspoon oil + turkey breast
1 day → Frozen 3-Delicious rice
1 day → Lentils or white or pinto beans + free vegetables or salad.
1 day → Corn + free food + cuttlefish or squid + ½ teaspoon oil

1 day → stew or any vegetable + diced ham without bacon
1 day → Free food + beet + corn + 2 Burgos 0% tubs
1 day → 2 eggs + ½ teaspoon oil or, instead of oil, zucchini or eggplant.
DIET Nº74

1 day → Rice + 8 teaspoons of fried tomato + diced serrano ham without bacon
1 day → Garden soup of envelope or vegetables + roast chicken without oil or skin.
1 day → Garden soup of envelope or vegetables + roast chicken without oil or skin.
1 day → Swiss chard + pork or beef tenderloin.
1 day → Pasta + 1 teaspoon of oil or 8 teaspoons of fried tomato + gulas.
1 day → Vegetable puree + 1 potato + sea bream or sea bass or ham.
1 day → Out
1 day 14 cm bread + 2 slices of serrano ham
1 day 14 cm bread + 1 can of sardines, drained or 3 slices of ham or turkey
1 day 14 cm bread + 1 can of sardines, drained or 3 slices of ham or turkey
1 day→→ 2 eggs with cured ham and mushrooms
1 day → Menestra with serrano ham or vegetables.
DIET
NO.75
1 day → Pasta without oil + 2 slices of ham + 2 slices of light cheese

1 day → Rice without oil + 8 teaspoons fried tomato + ½ package turkey sausages
1 day → Pinto or white beans without oil + vegetables.
1 day → artichokes or green beans without oil + veal steak
1 day → Gazpacho without oil or bread (1/2 liter of the mild or traditional one of the
purchased one) + grilled chicken
1 day → Gazpacho without oil or bread (1/2 liter of the mild or traditional one of the
purchased one) + grilled chicken
1 day → Vegetable puree with 1 potato per person + hake without oil.
1 day → Free without going over

1 day → 2 eggs without oil + garlic + green beans + shrimps
1 day → Salad with free + 1 can of canned tuna fish
DIET Nº76
1 day → 14 cm whole wheat bread + fat-free serrano ham

1 day → 14 cm whole wheat bread + fat-free pork loin
1 day → 14 cm whole wheat bread + crab sticks.
1 day → 14 cm whole wheat bread + tuna fish, plain
1 day → 2 potatoes + corn + corn + beets + 2 eggs + salad
1 day → Rice or pasta without oil + vegetables.
1 day → Beetroot (or corn) in salad + pork tenderloin.
1 day → Free
1 day → Brick consommé + vegetables + permit or white fish.
1 day → Brick consommé + vegetables + permit or white fish.
1 day → Leeks or asparagus or cardoon + roasted chicken without skin or oil.
1 day → Leeks or asparagus or cardoon + roasted chicken without skin or oil.
1 day → 1 potato + vegetable + slice of grilled salmon.
1 day → Vegetable stew + serrano without bacon.
DIET
NO.77
1 day → Free
1 day → Oil-free salads or cream or puree or puree or vegetables + grilled or baked meat
or fish or seafood or chicken or turkey.
1 day → Oil-free salads or cream or puree or puree or vegetables + grilled or baked meat
or fish or seafood or chicken or turkey.
1 day → Seafood paella + 1 teaspoon of oil.
1 day → Noodle soup + chickpea + vegetable canister
1 day → 3 baked or boiled potatoes + grilled potato starter
1 day → Free
1 day → 1 small ham and cheese pizza Tarradellas
1 day → 2 eggs + 3 slices of ham
1 day → 15 cm bread + 100 grs smoked salmon + light Philadelphia
1 day → 15 cm bread + turkey sausages
DIET Nº78
1 day → Pasta with seafood + 1 teaspoon oil (e.g. fideuá, pasta frutti di mare)
1 day → Vegetables + loin ribbon
1 day → Spinach + 2 slices of light cheese + sea bass
1 day → Spinach + 2 slices of light cheese + sea bass
1 day → Rice + 1 egg + 8 teaspoons tomato chips
1 day → Noodle soup + roast chicken.
1 day → Legume (any) + vegetables.
1 day → Free
1 day → Salad with chicken + pineapple + 2 teaspoons light mayonnaise.
1 day → 2 eggs + mushrooms + cured ham
1 day → 15 cm bread + crab sticks
1 day → 15 cm bread + serrano ham
1 day → 15 cm bread + smoked salmon
1 day → 15 cm bread + crab sticks
DIET NO.79
1 day → Asparagus + 1 teaspoon light mayonnaise + chicken or breast burger

1 day → Rice + 8 teaspoons fried tomato + 1 can of tuna fish, plain
1 day → Spinach + chicken breast
1 day → Salad + baked meatballs.
1 day → Pasta + ham + 3 slices light cheese
1 day → Out: NO rice, pasta, legumes, bread or potatoes. YES vegetables, salad, soup,
creams, gazpacho (all drained of oil) + grilled meat, fish or chicken.
1 day → Out: NO rice, pasta, legumes, bread or potatoes. YES vegetables, salad, soup,
creams, gazpacho (all drained of oil) + grilled meat, fish or chicken.

1 day → corn + beets + 2 potatoes + free
1 day → 1 hamburger bun + hamburger chicken + ketchup
1 day → Free
1 day → 14 cm bread + serrano ham or turkey
DIET Nº80
1 day → Peas + ham without bacon + 1 boiled or scrambled egg without oil.
1 day → Broccoli + 1 teaspoon light mayonnaise + 1 veal steak
1 day → 3-delicious rice without oil
1 day → Pasta + mushrooms or mushrooms + shrimp
1 day → Envelope noodle soup + chicken breast or thighs.
1 day → Asparagus + lo libre + grilled salmon.
1 day → Free
1 day → 15 cm bread + pork loin or loin ribbon

1 day → 15 cm bread + 100 grs. turkey cutlet
1 day → 15 cm bread + 1 can of drained anchovies
1 day → 1 hamburger bun + 1 turkey burger + 1 dab of ketchup.
1 day → Salad with lo libre + gulas + 4 crab sticks.
1 day → 2 eggs + zucchini
1 day → Free
DIET
NO.81
1 day → Grilled or baked oily fish with vegetable side dish

1 day → Rice with chicken or vegetable and chicken paella + ½ tsp oil.
1 day → Gazpacho packed or prepared without oil + pork or beef tenderloin.
1 day → Free
1 day → Green beans + grilled chicken breast.
1 day → 14 cm bread + 1 turn-and-turn center.

1 day → 2 eggs + 2 medium potatoes
1 day → 14 cm bread + plain tuna + corn + 1 teaspoon light mayonnaise
1 day → ½ pizza Tarradellas of ham and cheese or Out with Care
1 day → Salad with ½ avocado + prawns + 4 crab sticks or Out with care.
DIET Nº82
1 day → Pasta + lo libre + smoked salmon.

1 day → Rice + shrimp + 1 tsp oil.
1 day → Spinach + 2 slices of light cheese + beef or veal or 150 grams of ham.
1 day → Noodle soup or envelope rice + white fish.
1 day → Asparagus + 1 teaspoon light mayonnaise + grilled boneless, lean leg of lamb
fillets
1 day → Gazpacho prepared without oil + chicken without oil, fat or skin.
1 day → Free

1 day → 2 hot dog buns or 15 cm bread + ½ package turkey sausage
1 day → 15 cm bread + 1 package smoked salmon
1 day → 15 cm bread + 2 eggs + 1 can of tuna fish, uncooked
1 day → ½ whole wheat Tarradellas turkey or romaine or ham and cheese pizza
1 day → Free
DIET
NO.83
1 day → Pasta without oil + 8 teaspoons fried tomato + diced serrano ham without bacon
1 day → Rice without oil + 8 teaspoons fried tomato + ½ package turkey sausages
1 day → White or pinto beans without oil + vegetables.
1 day 14 cm bread + 1 can of tuna fish, natural
1 day 14 cm bread + 2 slices of ham + 2 slices of light cheese
1→day 14 cm bread + 2 slices of ham + 2 slices of light cheese
1→day 14 cm bread + 60-80 grs serrano ham without bacon
→
1 day → Free
1 day → 2 eggs without oil + peas
1 day → Broccoli + pork loin without oil.
1 day → Up to ½ liter of gazpacho (mild or traditional) + chicken or turkey burger.
1 day → Up to ½ liter of gazpacho (mild or traditional) + chicken or turkey burger.
1 day → Any vegetables without oil + salmon without oil.
1 day → 2 boiled or baked potatoes (max size. tennis ball) + sea bream or sea bass
DIET Nº84
1 day → Vegetable stew + veal

1 day → White or pinto beans + vegetables
1 day → Gazpacho or vegetable puree + chicken thighs or breasts
1 day → Pasta with vegetables + 1 slice of light cheese
1 day → Rice + 1 can of tuna + 1 egg
1 day → Asparagus + 2 teaspoons of light mayonnaise + emperor
1 day → Free
DINNE
4 glasses of water during the meal.
RS
1 day → 15 cm bread + loin ribbon without fat (remove the edge)
1 day → 15 cm bread + cured ham without bacon
1 day → 2 eggs + 2 slices of ham
1 day → Salad with lo libre + smoked salmon
1 day → Free with care
DIET
NO.85
1 day → Pasta + 8 teaspoons fried tomato + 100 grs minced meat.

1 day → Lentils + vegetables (no oil, bacon, or meat).
1 day → Mushrooms/mushrooms + 1 tsp oil + chicken drumsticks
1 day → Rice + free food + 1 egg + 3 teaspoons light mayonnaise.
1 day → Vegetable puree + 1 potato + pork tenderloins.
1 day → brick broth + noodles + roosters or sole (or hake, the wild fish).
DINNE 4 glasses of water during the meal.

RS
1 day → 2 eggs + spinach + 1 teaspoon oil
1 day → Green beans + diced serrano ham without bacon
1 day → 14 cm bread + ¼ tub Philadelphia light
1 day → 14 cm bread + 1 can of pickled mussels, drained or natural
1 day → 14 cm bread + 1 can of pickled mussels, drained or natural
1 day → Lo libre + apple or pineapple + crab sticks + 2 teaspoons mayonnaise light
DIET Nº86
1 day → Free without remorse

1 day → Pasta without oil + 2 slices of ham + light spread cheese
1 day → White beans + vegetables (no potato, no oil, no chorizo, no bacon, etc.)
1 day → Spinach + 1 teaspoon of oil + chicken breasts
1 day → Any fish + potatoes
1 day → Brick broth + noodles + sea bream or sea bass or hake
1 day → Rice + 8 teaspoons fried tomato + 1 can of tuna or one egg
DINNE
RS
1 day → Salad + bean sprouts + 1 can of tuna fish + 2 teaspoons light mayonnaise
1 day → 15 cm bread + 1 can of sardines in tomato sauce
1 day → 2 eggs + mushrooms + serrano taquitos without bacon
1 day → 15 cm bread + ½ package turkey sausages
1 day → Vegetables + 2 tenderloin ribbon steaks
DIET
NO.87
1 day → Vegetable puree + chicken burger.

1 day → Vegetable puree + chicken burger.
1 day → Fish or vegetable soup + salmon or hake.
1 day → Champis or mushrooms or vegetable puree + veal or chicken breasts.
1 day → Champis or mushrooms or vegetable puree + veal or chicken breasts.
1 day → Peas with ham
1 day → Free
1 day → ½ whole wheat turkey pizza or 1 Toscana Tonno pizza from Buitoni
1 day → 2 eggs + free + 3 light cheeses
DIET Nº88
1 day → Gazpacho + turkey steaks

1 day → Peas with ham + 1 egg
1 day → Baked sea bass or sea bream + 1 potato
1 day → Green beans + pork tenderloin.
1 day → Pasta + 8 teaspoons fried tomato + 1 slice of light cheese
1 day → Rice 3 delights or rice with tomato + 1 egg.
1 day → Free
1 day → Ham and cheese pizza

1 day → 15 cm bread + 1 chicken fillet or chicken hamburger
1 day → 15 cm bread + 1 package smoked salmon
1 day → 15 cm bread + 100 grs turkey + 2 slices light cheese
1 day → Salad with chicken + ½ avocado + 2 tsp. light cheese
1 day → Free - If you don't eat the egg with the rice, you can throw it in the salad.
- When eating out, be careful not to eat bread or pasta.
- Prawns and octopus can be substituted for the sea bass with potatoes.
DIET NO.89

1 day → Lentils + vegetables (no potato, no oil, no chorizo, no bacon...).
1 day → Noodle soup or 2 slices of melon with 2 slices of ham + emperor.
1 day → Gazpacho + grilled chicken
1 day → Gazpacho + grilled chicken
1 day → Lacón cocido + potatoes

1 day → 2 eggs + ½ package of gulas + 4 fingers of bread
1 day → 15 cm bread + 80-100 gra smoked salmon
1 day → 15 cm bread + ¼ package light Philadelphia
1 day → Out avoiding fried food
1 day → Fruits and low-fat yogurt (If you don't do the "out night avoiding" making a
dinner from other diets).
DIET Nº90
1 day → Vegetable puree or gazpacho + pork tenderloin.

1 day → white or green asparagus + 1 teaspoon light mayonnaise + grilled chicken
1 day → Vegetable puree or gazpacho + salmon or sole.
1 day → Rice with squid in its ink or 3 delights.
1 day → Any vegetables + veal or chicken or turkey or oily fish.
1 day → Free
1 day → Pasta with ham and cheese
1 day → 15 cm bun + hamburger or chicken fillet.

1 day → Salad + ½ avocado + salmon or smoked cod without oil.
1 day → Zucchini + 2 eggs
1 day → 15 cm bread + any of the things allowed in other diets.
1 day → Free
1 day → 15 cm bread + anchovies in vinegar or sardines, drained
DIET
NO.91

1 day → Rice + 8 teaspoons fried tomato (or 1 teaspoon oil) + 2 turkey slices
1 day → Chickpeas + salad vegetables.
1 day → Mushrooms or mushrooms with ham + sea bass or trout.
1 day → Gazpacho + veal steak
1 day → Gazpacho + loin ribbon
1 day → Pasta or fideuá noodles + seafood + 1 tsp oil.
1 day → Salad with apple + chicken + 2 teaspoons light mayonnaise.

1 day → 2 eggs + 1 potato + 1 tsp. oil
1 day → 15 cm bread + 1 can of sardines in tomato or pickled sardines
1 day → 15 cm bread + 1 can of light pâté
1 day → Out avoiding fried food
1 day → Fruits and skimmed yogurt (If you do the "out avoiding" night, make a dinner
today from the other diets).
On any of the snack days, the sandwich can be replaced by ½ frozen pizza of <230
kCal/100 grams.
DIET Nº92

1 day → Rice + shrimp or seafood paella type + 1 tsp. oil
1 day → Vegetables + hake or whiting.
1 day → Vegetables + roast chicken.
1 day → Eggplants + 2 slices light cheese + veal
1 day → Gazpacho + pork tenderloins.
1 day → 2 eggs + york ham

1 day → 15 cm bread + 2 slices serrano ham without bacon or turkey or beef jerky or
york ham
1 day → poultry sausage + 2 potatoes
1 day → 15 cm bread + ¼ light Philadelphia tub or 1 can of sardines in tomato/pickled
sauce
1 day → 15 cm bread + tuna + 1 egg + 1 teaspoon light mayonnaise
DIET
NO.92
1 day → Fruits + skimmed yogurt (If you diet with "free" night then a dinner from the
other diets).
DIET
NO.93
1 day → Pasta without oil + 8 teaspoons fried tomato + mushrooms

1 day → rice without oil + 8 teaspoons fried tomato + 1 egg without oil
1 day → Lentils without oil + vegetables (no chorizo, etc).
1 day → ½ liter gazpacho without bread and with little oil + turkey fillet
1 day → ½ liter gazpacho without bread and with little oil + turkey fillet
1 day → Zucchini without oil + 1 veal steak
1 day → Vegetable puree + 1 potato per person + grouper or hake.
1 day → Free
1 day → 2 eggs without oil + garlic + green beans + shrimps
1 day → Corn + beet + lo libre + 1 can of canned tuna fish, natural
1 day → 15 cm bread + 2 slices of ham + 1 teaspoon of light mayonnaise + free
1 day → 15 cm bread + 2 tubs Burgos 0% fat cheese
1 day → 15 cm bread + stuffing to choose from the 3 above.
DIET Nº94
1 day → Free
1 day → Pasta with mushrooms and shrimps.
1 day → Rice with chicken or seafood paella with 1 tsp oil.
1 day → Emperor + 3 potatoes
1 day → Sachet soup + 1 jar chickpeas + vegetables
1 day → Gazpacho or salad with free + grilled chicken
1 day → Spinach + 1 light cheese + turkey, chicken or beef fillet
1 day → Free with care

1 day → 15 cm bread + drained anchovies
1 day → 15 cm bread + turn & turn
1 day → Pizza Tarradellas (½ pizza of <260kCal/100 grs or 1 whole if less than
230kCal/100 grs).
1 day → 2 eggs + mushrooms + 2 slices of ham
DIET
NO.95

1 day → Rice + 8 teaspoons fried tomato + grilled chicken taquitos
1 day → Zucchini puree + 1 light cheese per person + oil-free chicken breasts
1 day → Zucchini puree + 1 light cheese per person + oil-free chicken breasts
1 day → Spinach + 2 slices of light cheese + 1 veal fillet without oil
1 day → Free

1 day 14 cm bread + ¼ tub Philadelphia cheese
→
1 day 14 cm bread + ¼ tub Philadelphia cheese
1 day 14 cm bread + 2 slices (60-80 grs) serrano ham without bacon
1 day Corn salad, beet salad + 2 boiled or baked potatoes (tennis ball size)
+→1 teaspoon oil
1 day → 2 eggs + peppers + 1 can of tuna fish, natural
1 day → Asparagus + 2 teaspoons light mayonnaise + emperor without oil
DIET Nº96
1 day → Peas + diced ham without bacon

1 day → Rice + 1 teaspoon oil + 1 grilled egg or scrambled egg
1 day → Pasta + 1 can squid in its ink
1 day → Noodle soup + grilled turkey fillet.
1 day → Noodle soup + grilled turkey fillet.
1 day → Spinach + 2 light tranchetes + 1 beef fillet
1 day → Vegetables + fish
1 day → Out with care (no rice, no pasta, no legume, no bread, no dessert, no garnish,
no oil).
1 day → 2 eggs + 100 grs rice sausage
1 day → 14 cm bread + 1 can pickled sardines in
1 day → 14 cm bread + 1 can pickled sardines in
1 day → marinade
14 cm bread + 2 slices of serrano ham without
bacon
DIET
NO.97
1 day → Seafood paella (rice + seafood + free + 1 teaspoon of oil)

1 day → 2 potatoes + baked sea bass or John Dory.
1 day → Noodle soup + grilled turkey fillets.
1 day → Noodle soup + grilled turkey fillets.
1 day → Asparagus + 1 teaspoon light mayonnaise + fresh or marinated tenderloin
ribbon
no oil).
1 day → 2 eggs + 6 crab sticks
1 day → 14 cm bread + 100 grs. smoked salmon
1 day → 14 cm bread + 100 grs. smoked salmon
1 day → 14 cm bread + ½ package Campofrio turkey sausage
1 day → 14 cm bread + ½ package Campofrio turkey sausage
DIET Nº98
1 day → Pasta carbonara ideas to the "Gallina Blanca" dish.

1 day → Rice + ½ package Campofrio turkey sausages
1 day → Eggplants + 2 slices of light cheese + sea bass or hake
1 day → Free salad + corn + 1 tsp oil + roasted chicken without skin.
1 day → Free salad + corn + 1 tsp oil + roasted chicken without skin.
1 day → Artichokes + boiled pork shoulder
no oil).
1 day → 2 eggs + 3 light cheeses
1 day → 14 cm bread + 1 grilled chicken fillet
DIET NO.99

1 day → Rice + mushrooms + 1 tsp. oil
1 day → Swiss chard + veal steak
1 day → Free salad + peppers + 1 can of tuna fish + turkey fillets
1 day → Free salad + peppers + 1 can of tuna fish + turkey fillets
1 day → Free salad + corn + pasta + 3 teaspoons light mayonnaise.
1 day → 2 baked potatoes + grilled emperor.
1 day → Out with care (no rice, no pasta, no legume, no bread, no dessert, no garnish, no
oil).
1 day → 2 eggs + 1 baked potato + 2 turkey slices
1 day → Pizza small ham and cheese tarradellas
1 day → 14 cm bread + 1 can pickled sardines (drained)
1 day → 14 cm bread + 1 can pickled sardines (drained)
DIET Nº100
1 day → defatted stew: broth + noodles + chickpeas + vegetables.

1 day → Pasta + ham + 8 teaspoons tomato chips
1 day → Rice 3 delights + 1 teaspoon oil
1 day → Zucchini puree + 1 light cheese + chicken breast
1 day → Zucchini puree + 1 light cheese + chicken breast
1 day → Noodle soup + trout
1 day → 2 baked potatoes + 1 beef fillet
1 day → Out with care (no rice, no pasta, no legume, no bread, no dessert, no garnish, no
oil).
1 day → 2 eggs + 1 baked potato + 1 can of tuna, plain
1 day → 14 cm bread + fresh or marinated loin ribbon
1 day → 14 cm bread + fresh or marinated loin ribbon
1 day → 14 cm bread + 3 slices turkey
bacon
DIET
NO.101
1 day → Green beans or Brussels sprouts + 1 tsp oil + skinless roasted chicken.
1 day → Vegetable soup from envelope + skinless roasted chicken.
1 day → Zucchini puree + 1 light cheese + beef
1 day → 1 bowl gazpacho + trout
1 day → Chickpeas
1 day → Rice + 1 can of squid in its ink.
1 day → Pasta + 8 teaspoons fried tomato + ½ package Campofrio turkey sausage
1 day 14 cm bread + ¼ tub light cream cheese

1 day 14 cm bread + ¼ tub light cream cheese
1 day 14 cm bread + ½ light pâté terrine (Apis or La
1→day 14
Piara)
cm bread + ½ light pâté terrine (Apis or La
1→day →Piara)
2 eggs + 2 boiled or baked potatoes.
1 day → Menestra + 1 teaspoon oil + serrano ham without bacon
DIET Nº102

1 day 14 cm bread 1 can anchovies
1 day 14 cm bread 1 can anchovies
1 day 14 cm bread 1 can natural tuna + peppers
→
1 day +
14 cm bread 1 can natural tuna + peppers
1→day →+Rice + chicken with 1 teaspoon of oil per person.
1 day → Peas with ham without bacon
1 day → Cockles + pasta + 8 teaspoons tomatoes
1 day → Spinach + 2 slices light cheese + beef

1 day → Rice or poultry soup with noodles + chicken breasts.
1 day → Rice or poultry soup with noodles + chicken breasts.
1 day → 1 mashed vegetables with potato + whiting
1 day → Menestra + 1 teaspoon oil + serrano ham without bacon
1 day → 2 eggs + 1 package gulas
DIET
NO.103
1 day → Rice + 2 teaspoons light mayonnaise

1 day → Pasta + 8 teaspoons fried tomato + cured ham without bacon
1 day → Onion soup from envelope + chicken legs
1 day → Onion soup from envelope + chicken legs
1 day → Corn salad + pork tenderloin.
1 day → Leeks, onion, cooked or grilled carrots + anchovies.

1 day → Green beans + 2 eggs
DIET Nº104

1 day → Pasta + 8 teaspoons fried tomato + shrimps
1 day → Green beans + 5 carambolas Tomato Buguis
1 day → Green beans + 5 carambolas Tomato Buguis
1 day → Wonder soup with envelope + veal
1 day → Stew + salmon
1 day → 14 cmbread + 2 ham slices serrano without bacon

1 day → 14 cmbread + 2 ham slices serrano without bacon
1 day → 1 small ham and cheese pizza casa Tarradellas
1 day → 14 cmbread + 2 ham slicesyork + 1 teaspoon mayonnaise light
1 day → 14 cmbread + 2 ham slicesyork + 1 teaspoon mayonnaise light
1 day → Scrambled eggs with 2 eggs + asparagus + shrimp + garlic.
DIET
NO.105
1 day → Pasta + 8 teaspoons fried tomato + shrimps

1 day → Wonder soup + pork tenderloin.
1 day → Zucchini or eggplant + sole or megrim or hake.
1 day → Rice + spoonfuls of fried tomato + 1 egg
1 day → Gazpacho + chicken breasts
1 day → Gazpacho + chicken breasts
1 day → Out
1 day → 15 cm bread + 10 crab sticks
1 day → 15 cm bread + 1 can natural tuna or sardines with lemon juice
1 day → 15 cm bread + 1 can natural tuna or sardines with lemon juice
1 day → 15 cm bread + ½ package poultry sausage (100 grs) with
ketchup
DIET Nº106
1 day → Pasta + 8 teaspoons of fried tomato + 3 slices of light cheese

1 day → 1 glass jar white or pinto beans + free
1 day → Stew + sirloin steak
1 day → Asparagus cream of asparagus + sea bream or sea bass or hake.
1 day → Cabbage or cauliflower + chicken without skin or sauce.
1 day → Cabbage or cauliflower + chicken without skin or sauce.
1 day → Free
1 day → 2 eggs + ham + mushrooms or mushrooms
1 day → 14 cm bread + 1 can of tuna fish, natural
1 day → 14 cm bread + 1 can of sardines, drained
1 day → 14 cm bread + 1 can of mussels in natural sauce
bacon
DIET
NO.107
1 day → Oil-free salad + meat or fish.

1 day → Oil-free salad + meat or fish.
1 day → Asparagus + cooked pork shoulder or beef tenderloin.
1 day → Asparagus + cooked pork shoulder or beef tenderloin.
1 day → 1 jar of chickpeas or salad + 2 potatoes
1 day → Gazpacho without oil + hake or halibut
1 day → Gazpacho without oil + hake or halibut
1 day → Free
1 day → 15 cm bread + 3 light cheeses
1 day → 15 cm bread + 1 can of tuna
1 day → 15 cm bread + 1 can of tuna
DIET Nº108
1 day → Vegetable soup in sachet + turkey breast

1 day → Vegetable soup + turkey breasts
1 day → Vegetable puree + halibut or hake.
1 day → 2 boiled or baked potatoes + turkey sausages
1 day → Pasta carbonara "ideas al plato" Gallina Blanca

1 day → 15 cm bread + 100 grs veal meat
1 → 15 cm bread + 100 grs veal
1 → 15 cm bread + anchovies or 1 can sardines in pickled sauce,
1day → 15 cm bread
drained+ 2 slices of turkey + 2 slices of light cheese
1day → 15 cm bread + 2 slices of turkey + 2 slices of light cheese
1 day → day
Lo libre + corn + 2 0% fat Burgos cheese tubs
1 day → ½ ½ pizza (or 1 small) ham and cheese Casa Tarradellas (100 grs = 250 kcal)
DIET NO.109
1 day → Asparagus + 1 teaspoon light mayonnaise + skinless roast chicken

1 day → Asparagus + 1 teaspoon light mayonnaise + skinless roast chicken
1 day → Sachet noodle soup + 1 beef steak
1 day → 1 bowl Knorr carrot puree + salmon
1 day → Pasta + 8 teaspoons fried tomato + zucchini and eggplant.
1 day → Free + 2 boiled or baked potatoes + 2 slices of ham
1 day → cm loaf + 100 grs loin ribbon

1 day → cm loaf + 100 grs loin ribbon
1 day → cm bread + 100 grs smoked salmon
115day → cm bread + ¼ light Philadelphia tub
15
1 day → cm bread + ¼ light Philadelphia tub
115day → 2 hot dog buns + ½ package turkey sausage
DIET Nº110
1 day → Pasta + vegetables or salad.

1 day → Pasta + shrimps + 1 tsp. oil
1 day → Rice 3 delights or rice + 1 egg.
1 day → Gazpacho with 1 teaspoon oil or Mashed vegetables with 1 potato + chicken
1 day → Gazpacho with 1 teaspoon oil or Mashed vegetables with 1 potato + chicken
1 day → Green beans or zucchini and eggplant + hake or emperor.
1 day → Asparagus + 1 teaspoon light mayonnaise + 1 beef fillet
1 day → cm bread + 2 slices of serrano ham without bacon

1 day → cm bread + 2 slices of serrano ham without bacon
115day → cm bread + 2 slices of ham + 1 teaspoon of light mayonnaise
1 day → cm bread + 2 slices of ham + 1 teaspoon of light mayonnaise
115day → ½ ½ pizza (or 1 small) ham and cheese Casa Tarradellas (100 grs = 250 kcal)
1 day → Free + corn + corn + beets + 1 can of tuna, natural
1 day → Out with care or 2 eggs + asparagus + shrimp.
DIET
NO.111

1 day → Rice + 8 teaspoons fried tomato + ½ package turkey sausage or 100 grs veal
1 day → Pasta + 8 teaspoons of fried tomato or 1 sachet of carbonara without oil
1 day → Sachet wonder soup or defatted soup + chicken without oil.
1 day → Green beans without oil + veal.
1 day → Zucchini or vegetable puree + 1 light cheese + hake or whiting.
1 day → Sachet wonder soup or defatted soup + chicken without oil.

1 day → 14 cm bread + 1 Campofrío chicken fillet, round and round.
1 day → 14 cm bread + 1 Campofrío chicken fillet, round and round.
1 day → 2 eggs + 2 light cheeses + ½ teaspoon oil
DIET Nº112
1 day → Beans or lentils or green beans + vegetable.

1 day → Rice without oil + 8 teaspoons fried tomato + serrano or york ham.
1 day → Pasta + 8 teaspoons fried tomato + 3 slices of light cheese or light cheeses
1 day → Cream of mushroom soup + squid or cuttlefish or hake.
1 day → Mashed vegetables or cauliflower + 1 potato + chicken breasts.
1 day → Mashed vegetables or cauliflower + 1 potato + chicken breasts.
1 day → 2 eggs + oil-free eels
1 day → ½ whole wheat pizza or 1 small Tarradellas house pizza

1 day 14 cm bread 1 can of tuna,
1 day 14 cm bread 1 can of tuna,
1→day 14
+ cm bread 100
natural
grs veal
1 day 14 cm bread 100 grs veal
1→day →+Out with care
DIET
NO.113
1 day → Chickpeas + free
1 day → Frozen or homemade 3-delicious rice without oil
1 day → Pasta + 8 teaspoons fried tomato + york cheese
1 day → Vegetable or vegetable puree + sole or hake or 2 cans of tuna fish in
natural sauce
1 day → Vegetable or vegetable puree + sole or hake or 2 cans of tuna fish in
1 day → Swiss chard or cardoon + pork tenderloin or fillet steak
1 day → Low calorie gazpacho or homemade oil-free gazpacho + chicken
DINNE
RS
1 day → Low calorie gazpacho or homemade oil-free gazpacho + chicken
1 day → 14 cm bread + 1 can of tuna or sardines in pickled sauce, drained
1 day → 14 cm bread + 100 grs turkey breast or turkey cold cuts
1 day → 14 cm bread + 100 grs loin ribbon
1 day → 14 cm bread + 100 grs loin ribbon
DIET Nº114
1 day → Rice without oil + 8 teaspoons fried tomato + ½ package turkey sausage
1 day → Green beans + slice of salmon.
1 day → Green beans + white fish
1 day → Mushrooms + 1 tsp oil + roasted chicken without skin or oil
1 day → brick broth + noodles + fresh or marinated tenderloin ribbon.
1 day → Pasta without oil + lo libre + 1 can of natural tuna + 2 teaspoons light
mayonnaise
1 day 14 cm bread + 2 slices of serrano ham without

1 day 14 cm bread + ½ can of low calorie pate
1→day 14 cm bread + ¼ Philadelphia light
1→day 14 cm bread + ¼ Philadelphia light
1→day → Vegetable stew + diced ham without bacon.
1 day → 2 eggs + 2 boiled or baked potatoes.
DIET
NO.114
DIET
NO.115
1 day → Frozen 3-delicious rice

1 day → White or pinto beans + vegetables or in salad.
1 day → 2 boiled or baked potatoes + boiled pork shoulder or knuckle of ham
1 day → Vegetables + grouper or perch or hake.
1 day → Vegetables + grouper or perch or hake.
1 day → Artichokes + turkey breast/chicken breast

1 day → Free food + corn + 1 can of drained anchovies
1 day → 2 eggs + eels
1 day → 14 cm bread + 1 can natural tuna + red bell pepper
1 day → 14 cm bread + 2 slices of ham + 1 teaspoon light mayonnaise
DIET Nº116
1 day → Mashed zucchini and vegetables (no potato) + 1 light cheese + ¼ skinless
chicken 1 day → Green beans (no potato) + 1 teaspoon oil + 1 grilled veal steak 1
day → Mashed zucchini and vegetables (no potato) + 1 light cheese + ¼ skinless
chicken
1 day → Wonder Soup + hake + 1 teaspoon oil
1 day → Cooked rice (without oil) + 8 teaspoons fried tomato + 1 egg (griddle)
1 day → Pasta + 1 teaspoon oil + shrimps
1 day → Lentils + vegetables (without oil).
1 day → 14 cm bread + 1 slice of serrano ham

1 day → 3 slices sliced sliced bread + 1 slice of ham
1 day → 14 cm bread + 1 egg + 1 teaspoon oil
1 day → Green asparagus + shrimps + 2 eggs + 1 teaspoon oil
1 day → 14 cm bread + 1 slice of serrano ham
1 day → 3 slices sliced sliced bread + 1 slice of ham
1 day → Salad with the free + natural tuna + 1 teaspoon oil
DIET
NO.117
1 day → Mashed vegetables and 1 potato + grilled turkey breast + 1 teaspoon oil
1 day → Cauliflower + 1 tsp. oil + Cuttlefish or squid + 1 tsp. oil
1 day → White or pinto beans + vegetables (without oil).
1 day → Cauliflower + 1 tsp. oil + Cuttlefish or squid + 1 tsp. oil
1 day → Mashed vegetables and 1 potato + grilled turkey breast + 1 teaspoon oil
1 day → Rice 3 delights + 1 teaspoon oil
1 day → 14 cm bread + ¼ tub light Philadelphia cheese

1 day → 3 slices sliced bread + 2 slices light cheese + 2 slices turkey
1 day → 14 cm bread + 1 egg + 1 tsp oil
1 day → Salad of the free + 7 crab sticks + 1 teaspoon of oil
1 day → 3 slices sliced bread + 2 slices light cheese + 2 slices turkey
1 day → 2 eggs + 2 boiled potatoes + 1 tsp. oil
DIET Nº118
1 day → Gazpacho without bread + chicken thighs without oil or skin.

1 day → Zucchini puree + 1 light cheese + roosters + 1 teaspoon oil
1 day → Envelope garden soup + lean pork tenderloins.
1 day → Swiss chard + 1 teaspoon oil + chicken thighs without skin and oil.
1 day → Rice + ½ package sausages + 8 teaspoons tomatoes
1 day → Stew: defatted broth + noodles + chickpeas + vegetables without oil.
1 day → Pasta + ½ package of gulas or 5 crab sticks + 1 teaspoon light oil or
mayonnaise
1 day → Salad of the free + 2 teaspoons corn + ½ can pickled sardines, drained
1 day → Mushrooms + 1 egg + 1 slice of ham
1 day → 3 slices sliced sliced bread + 1 can of tuna fish + 1 teaspoon light mayonnaise
1 day → 14 cm bread + 1 can pickled mussels, drained
1 day → Salad of the free + 2 teaspoons corn + ½ can pickled sardines, drained
1 day → 14 cm bread + 1 can pickled mussels, drained
DIET NO.119
1 day → Cabbage + 1 teaspoon oil + chicken breasts + 1 teaspoon oil

1 day → Vegetable puree + 1 small potato + liver + 1 tsp. oil
1 day → Lentils + vegetables without oil.
1 day → cream of asparagus or envelope soup + chicken breasts + 1 teaspoon oil
1 day → Gazpacho without bread + sardines without oil.
1 day → Seafood paella
1 day → 14 cm bread + 1 small Burgos cheese terrine + free

1 day → 3 slices sliced sliced bread + 2 slices light cheese + 1 slice of ham
1 day → Salad + 1 boiled potato + 1 tsp. oil
1 day → red peppers + 1 egg + 1 can of tuna fish + 1 teaspoon of oil
1 day → 14 cm bread + 1 small Burgos cheese terrine + free
1 day → 3 slices sliced bread + slices of light cheese + 1 slice of ham
1 day → Salad + 1 boiled potato + 1 tsp. oil
DIET Nº120
1 day → Pasta + 8 teaspoons fried tomato + 100 grs veal

1 day → White or pinto beans + vegetables or salad.
1 day → Zucchini and eggplant + roosters or hake.
1 day → Zucchini and eggplant + roosters or hake.
1 day → Rice + 8 teaspoons tomato chips
1 day → Fish soup or envelope noodles + skinless roast chicken.
1 day → Green asparagus + 1 teaspoon oil + marinated or regular loin ribbon
1 day → 2 eggs + ½ package gulas

1 day → 14 cm bread + 1 envelope 100 grs smoked salmon
1 day → Vegetables + serrano taquitos without bacon
1 day → 14 cm bread + 1 can of tuna fish with mayonnaise
1 day → 14 cm bread + 1 can of tuna fish with red peppers
1 day → 14 cm bread + 3 slices turkey + 1 teaspoon light mayonnaise
DIET
NO.121
1 day → Pasta + 8 teaspoons fried tomato + ½ package sausages

1 day → Rice + 1 teaspoon of oil + vegetable stew
4 days → 1st courses:
- 2 days: Vegetable soup in sachet
- 1 day: Broccoli
- 1 day: Vegetable puree + 1 potato
2nd courses:
- 2 days: Grilled trout
- 1 day: turkey breast + 1 teaspoon oil
- 1 day: Grilled pork tenderloin
2 days → Salad + 1 teaspoon oil + 3 teaspoons corn + 1 can drained octopus or cooked
octopus without oil
2 days → 3 slices sliced bread + 1 slice of ham + 1 teaspoon of light mayonnaise
1 day → ½ frozen or fresh pizza
1 day → 14 cm bread + 1 slice serrano ham without bacon
1 day → 14 cm bread + 1 egg + ½ teaspoon oil
DIET Nº122
1 day → Pasta + 5 crab sticks + 1 tsp. oil

1 day → Rice cooked with shrimp.
- 2 days: White Hen Garden Soup
- 1 day: Artichokes + 1 teaspoon oil
- 1 day: Mashed zucchini + 1 potato
2nd courses:
- 2 days: Skinless chicken thighs + 1 tsp oil
- 1 day: Roosters + 1 teaspoon oil
- 1 day: Grilled pork tenderloin
2 days → Salad + 1 teaspoon oil + 3 teaspoons corn +1/2 can pickled sardines
1 day → 14 cm + 1 egg + ½ teaspoon oil
1 day → 500 grs vegetable stew + 1 teaspoon oil
1 day → Mushrooms or mushrooms + 1 teaspoon oil + Serrano ham
DIET
NO.123
1 day → ratatouille + chicken breasts.

1 day → ratatouille + chicken breasts.
1 day → 2 potatoes + 2 chicken fillets.
1 day → 2 potatoes + 2 chicken fillets.
1 day → Menestra + cured ham without bacon
1 day → Rice with vegetables + 1 tsp. oil
1 day → Pasta + 8 teaspoons fried tomato + york ham
1 day → Sachet fish soup + mussels.

1 day → Spinach + 2 eggs
1 day → 3 slices whole wheat bread + 6 crab sticks + 1 teaspoon mayonnaise
1 day → 3 slices whole wheat bread + 6 crab sticks + 1 teaspoon mayonnaise
DIET Nº124
1 day → Frozen 3-delicious rice + 1 tsp. oil

1 day → Lentils + vegetables (set aside chorizo, meat and potato).
1 day → Cooked pasta + 1 teaspoon oil + 1 can of canned tuna fish, plain
- 2 days: Cauliflower + 1 teaspoon of oil or less
- 2 days: Vegetable puree + 1 potato
2nd courses:
- 2 days: turkey breast + 1 teaspoon or less of oil
- 1 day: Squid or cuttlefish + 1 teaspoon of oil or less
- 1 day: Rabbit + 1 teaspoon of oil or less
2 days → 14 cm bread + ¼ tub Philadelphia cheese

2 days → Salad + 3 teaspoons corn + 1 teaspoon oil + 7 crab sticks
2 days → 3 slices of whole wheat bread + 2 slices of turkey + 2 slices of light cheese
1 day → 2 eggs + 2 potatoes + 1 tsp. oil
DIET
NO.125
1 day → Green beans + 2 eggs

1 day → White or pinto beans + vegetables or in salad.
1 day → Pasta + 8 teaspoons fried tomato + vegetables
1 day → Salad + bean sprouts + chicken + 2 teaspoons mayonnaise.
1 day → Sachet noodle soup + white fish.
1 day → Sachet noodle soup + white fish.
1 day → Vegetables + chicken or turkey thighs (breasts are also acceptable).
1 day → stew or any vegetable + diced ham without bacon.

1 day → Trigueros + 1 teaspoon of oil + pork tenderloin
1 day → 14 cm bread + 1 tub Burgos cheese 0% fat
1 day → 14 cm bread + 1 tub Burgos cheese 0% fat
1 day → 14 cm bread 2 slices of serrano ham without bacon
1 day → 14 cm bread 5 crab sticks + 1 teaspoon light mayonnaise
+ cm bread 5 crab sticks + 1 teaspoon light mayonnaise
1 day → 14
+
DIET Nº126
1 day → Rice + 8 teaspoons fried tomato + ½ package turkey sausages

1 day → Oil-free pasta + 1 egg + free food + 2 teaspoons mayonnaise
1 day → Sachet wonder soup + chicken breasts.
1 day → Lentils + vegetables without oil.
1 day → Swiss chard + 1 teaspoon oil + fresh or marinated loin ribbon
1 day → 1 bowl gazpacho de brick + sea bass
1 day → 1 bowl gazpacho de brick + panga
1 day → Vegetable stew + cubes of serrano ham without bacon

1 day → Lo libre + corn + 2 potatoes + 1 tsp. oil
1 day 15 cm bread Philadelphia light
→
1 day + 15 cm bread 2 slices of ham + 2 slices of light cheese
1 day 15 cm bread 2 slices of ham + 2 slices of light cheese
1 day 15 cm bread 1 can of mussels or pickled mussels, drained or 2 slices of ham
→
serrano +
without bacon
1 day → 2 eggs + 1 can nbatural tuna fish + canned red peppers
SPECIAL MENUS
CRASH DIET #1
For when we have gone too far the previous week or when we have been stuck for
several weeks. You do this diet and then go back to the normal ones.
1 day → Vegetable soup sachet + cooked pork shoulder or 150 grs. ham or beef
tenderloin or mussels
1 day → Same
1 day → Zucchini puree with 1 light cheese + grouper, monkfish or hake.
1 day → Same
1 day → Chard or artichokes or vegetable broth + chicken breasts.
1 day → Same

1 day → 14 cm bread (not baguette) + 1 Campofrío ham center round and round.
1 day → Same
1 day → Bread + 2 eggs
1 day → Bread + 1 can of canned tuna fish, natural
2 day → Bread + 3 light cheeses with free
CRASH DIET #2
3 day → green beans and a veal steak

4 days → Onion or envelope vegetable soup and chicken breasts.
1 day → White rice + canned tuna + 2 teaspoons light mayonnaise
2 day → Pasta + 8 teaspoons of fried tomato + half a package of turkey sausages.
3 day → Zucchini puree with 1 light cheese + sole or sea bass
2 days → Out
1 day 14 cm of bread + 2 slices of york ham
1→day 14 cm bread + a can of canned tuna fish,
1→day →natural
2 eggs + vegetables + ½ teaspoon oil ( scrambled).
CRASH DIET NO.3
In the things for the whole day: 3 skimmed yogurts, some light Philadelphia cheese, 2
slices of bread, 1 light cheese or a slice of ham or turkey (NO fruit or milk).
2 days → Gazpacho and beef or veal sirloin steak

2 days → Asparagus and ham steak round and round.
2 days → Chard and grouper or whiting.
1 day → White or pinto beans or lentils with vegetables.
2 days → 14 cms bread with 4 light cheeses

3 days → 14 cms bread and 4 turkey slices
4 days → 14 cms bread and one egg
1 day → Fruit
CRASH DIET Nº4
1 day → 1 melon
1 day → 1 watermelon
1 day → 2 pineapples
1 day → 1 liter of Alvalle mild gazpacho or low calorie gazpacho Don Simón + 14 cm
bread
1 day → Same
1 day → Artichokes + York ham.
1 day → 2 bricks of vegetable puree + 15 cm bread

1 day → Vegetable soup
1 day → Vegetable soup + chicken or turkey.
1 day → Salad + 2 eggs + 1 teaspoon light mayonnaise + 14 cm bread
1 day → 1 can of tuna, natural + 1 kgr. of peppers or tomatoes + 14 cm bread
1 day → Salad + 2 eggs + 1 teaspoon of light mayonnaise + 14 cm bread
2 day → 1 can of tuna, natural + 1 kgr. of peppers or tomatoes + 14 cm bread
CRASH DIET NO.5
Per day: 1 glass of skimmed milk, 2 whole wheat toasts, 2 teaspoons of light jam, 2
skimmed yogurts, 2 kiwis.
3 days → Chard + grilled chicken breast (no oil).

4 day → Vegetable cream + grilled or baked hake (no oil).
5 days → Vegetable soup + 150 grs ham and pork
1 day → Lentils with vegetables (no oil).
2 days → 15 cm bread + turkey turn & turn

1 day → 15 cm bread + 3 small light cheeses
1 day → 15 cm bread + 2 serrano slices without bacon
2 days → Out with care: 1º Salads, creams, vegetables without oil.
SHOCK DIET Nº6 (Diuretic, to try to control fluid retention)
Drink horsetail infusions for retention.
1 day → Asparagus + pork tenderloin.

1 day → Vegetable soup + turkey or chicken breast.
1 day → Watercress + lamb's lettuce + arugula + lo libre + steamed mussels or cockles.
1 day → 2 eggs + serrano ham without bacon + vegetables
1 day → Artichokes + white fish.
1 day → Bunting paste without oil + sieved tomato.
1 day → Vegetable soup + chicken or turkey breast.
1 day → Free
1 day → 14 cm whole wheat bread + plain tuna + canned
corn
1 day → 14 cm whole wheat+ bread + plain
unsalted ham tuna + canned
wheat bread
1 day → 14 cm whole + unsalted chicken or turkey
1 day → 14 cm whole wheat bread + smoked salmon
1 day → 14 cm whole + serrano ham without bacon
wheat bread
CRASH DIET NO.7
1 day → raw tomato + beef or veal fillet.

1 day → raw tomato + beef or veal fillet.
1 day → Asparagus + chicken fillet.
1 day → Asparagus + chicken fillet.
1 day → Chard + grouper or whiting.
1 day → Chard + grouper or whiting.
1 day → White or pinto beans

1 day → 15 cm bread + 1 egg
1 day → 15 cm bread + 1 egg
1 day → Fruit
CRASH DIET #8
1 day → Grilled zucchini + grilled chicken breasts.

1 day → Grilled zucchini + grilled chicken breasts.
1 day → Swiss chard + whiting
1 day → Vegetable puree + 1 potato + pork tenderloins.
1 day → White or green asparagus + turkey fillets.
1 day → Cauliflower + sole or John Dory.
1 day → Eggplants + ½ package Campofrio turkey sausages
1 day → Out carefully: 1st Salad or vegetables without oil or drained 2nd Seafood or
fish or meat (grilled or baked). No rice, no pasta, no legumes, no dessert, no side dishes.
1 day → 14 cm bread + 3 slices of ham and pork
1 day → 14 cm bread + 3 slices of ham and pork
CHRISTMAS DIET Nº1
This diet is not for gaining weight, but not for losing weight.
2 days off per week, including December 25 and January 1.

1 day → Sachet soup (any) and white fish.
1 day → Vegetable puree (without potato) + peas with ham without bacon.
1 day → Pasta + 8 tablespoons fried tomato.
1 day → Cooked vegetables + skinless chicken.
1 day → Rice + 8 tablespoons fried tomato.
2 days off, including December 31 and December 24.

3 day → 14 cm bread + lo libre + 1 tablespoon light mayonnaise
1 day → 14 cm bread + 1/4 light cream cheese
1 day → 14 cm bread + 2 slices of turkey or ham
CHRISTMAS DIET Nº2
December 25, January 1 and 6 → Free.

1 day → Rice + 8 teaspoons fried tomato.
1 day → Pasta +8 8 teaspoons fried tomato.
1 day → White or pinto beans + vegetables without oil or meat.
1 day → Fruit (as many as you want) between pineapple, orange or persimmon.
1 day → Vegetables + potatoes
1 day → Sachet noodle soup + peas.
24 and 31 December and 5 January → Free

1 day → Same
1 day → 14 cm bread + 100 g salmon (smoked or fresh)
1 day → Same
1 day → Fruit (pineapple, orange or persimmon).
1 day → Corn salad + beet + potato + free oil-free
The best days to make fruit are when you think you'll be having lunch or dinner off by
passing by.
After this diet, diet #1 should be followed for at least one week.
CHRISTMAS DIET #3
Free on December 24, 25, 31 and January 1, 5 and 6.
MEALS: 4 glasses of water during meals. NO pasta, rice or legumes.

1st choose 2º choose
· Asparagus · Whiting
· Swiss chard · Hake
· Artichokes · Sole
· Mashed zucchini + light · Roosters
cheese · Campofrio turkey sausages
· Mashed vegetables + 1 potato · Chicken breast
· Soup on vegetables · Lacón cooked
· Eggplants · Turkey fillets
· Leeks 4 glasses of water during dinner.
DINNERS:
14 cm loaf bread with:
· ¼ Philadelphia light
· 2 tubs Burgo de Arias 0% MG
· 1 can natural tuna
· ½ package gulas
· 6 crab sticks
· 1 can natural mussels
· 3 slices turkey
· 3 slices of ham
CHRISTMAS DIET Nº4

2 days → Green leafy vegetables + free + white fish or seafood.
2 days → Vegetable soup + oily fish or chicken (roasted, grilled or turn and turn).
1 day → Vegetable puree (purchased or homemade) + meat.

3 days → 15 cms bread + york or pantumaca of serrano ham or pork shoulder
4 days → 15 cms bread + cold cut or pâté or turn around or hot dog or chicken or
turkey hamburger
5 day → Pannini + 3 slices of light cheese + sliced tomato + oregano
1 day → 15 cms bread + tuna, mussels, cockles... natural.

1 day → Rice or pasta with 8 teaspoons of fried tomato.
CHRISTMAS DIET #3
2 day → Fruit (as many pineapple, orange or persimmon as you like).
3 day → Vegetables + fish or seafood
4 days → Vegetable soup or puree + meat or breast.
1 day → Legumes + vegetables

1 day → 15 cms bread + serrano or york or lacón or any can of natural fish.
1 day → 15 cms bread + cheese light + free
1 day → 15 cms bread + 2 eggs + vegetables
1 day → 15 cms bread + chicken or turkey cold cuts
CHRISTMAS DIET Nº6

1 day → Rice with 8 teaspoons of fried tomato.
1 day → Pasta with 8 teaspoons of fried tomato.
1 day → Fruit (as many pineapple, orange or persimmon as you like).
1 day → Vegetables + potatoes
1 day → Soup noodle soup + peas
1 day → White or pinto beans + vegetables without oil or meat.

1 day → 15 cms bread + 100 grs salmon (smoked or fresh)
2 day → 15 cms bread + 100 grs salmon (smoked or fresh)
3 day → Salad corn + beet + potato + free oil-free
SUMMER OR VACATION DIET NO.1
This diet is for maintenance, not for weight loss.
4 days → Free
1 day → Rice or pasta + 8 teaspoons fried tomato or paella.
4 days → First: Vegetables, salads, soups, purees or gazpacho.
Secondary: 1 day meat, 1 day chicken or turkey, 1 day fish, 1 day seafood
1 day → Free
1 → 14 cm bread + tuna or mussels
1day → 14 cm bre + gulas or crab sticks
1 → 14 cm bread + salmon, anchovies or
1day → 14 cm bre
anchovies
+ turkey, chicken or pork
1day → 14 cm bre
ad + Serrano ham or pork shoulder
1 → 2 eggs + vegetables (without bread)
day
SUMMER OR VACATION DIET #2
1 day → Salad: lo libre + corn + turkey or chicken.

1 day → Zucchini puree + 1 light cheese + fish
1 day → Vegetables + meat
1 day → Legume with vegetables without meat or oil.
1 day → Seafood paella or rice as in previous diets.
1 day → Pasta salad: pasta + free + 3 teaspoons light mayonnaise.
1 day → 2 eggs + vegetables

1 day → 14 cm bread + ¼ tub light Philadelphia cheese + 1 slice turkey
1 day → 14 cm bread + ¼ tub light Philadelphia cheese + 1 slice turkey
1 day → 14 cm bread + 1 can of tuna or mussels, natural
1 day → Pasta + low-fat foods.

1 day → Rice + low-fat foods.
1 day → Legume + low-fat foods.
1 day → Choose: 1st salad, gazpacho, soup, cream or vegetables (without oil) 2nd
seafood, fish, meat, chicken or turkey (grilled or baked)
1 day → Choose: 1st salad, gazpacho, soup, cream or vegetables (without oil) 2nd
seafood, fish, meat, chicken or turkey (grilled or baked)
1 day → 2 eggs + vegetables

SUMMER OR VACATION DIET Nº4

1 day → Rice or paella with little oil.
1 day → Legumes + free + york ham.
1 day → Vegetables + chicken breasts.
1 day → Vegetables + chicken breasts.
1 day → 1 bowl of brick gazpacho + fish or seafood or meat.

1 day → 15 cm bread + Serrano ham without bacon
1 day → 15 cm bread + york ham
1 day → 15 cm bread + turkey
1 day → 15 cm bread + light cheese or 0% fat cheese or 1 can of tuna fish,
natural
1 day → Out
1 day → Out
1 day → Rice + seafood + 1 teaspoon oil or rice from other diets.
1 day → Pasta + 2 teaspoons light mayonnaise or 8 teaspoons tomato chips
1 day → Legume + vegetables
1 day → Salad + 1 teaspoon light mayonnaise or vegetables + mashed zucchini + light
cheese + meat or chicken or fish or seafood.
1 day → Salad + 1 teaspoon light mayonnaise or vegetables + mashed zucchini + light
cheese + meat or chicken or fish or seafood.
1 day → Out
1 day → Out or 15 cm bread + 2 slices of ham or turkey
1 day → cm bread + 2 eggs or 2 slices of serrano ham
1 day → cm bread + natural tuna or gulas
1 day → cm bread + ¼ light Philadelphia tub or 2 Burgos 0% tubs
115day → cm bread + ¼ light Philadelphia tub or 2 Burgos 0% tubs
1 day → cm bread + ¼ light Philadelphia tub or 2 Burgos 0% tubs
15
MAINTENANCE
This diet is for maintenance, not for weight loss. The ideal is to maintain the weight for
at least 6 months, so that the body takes this weight as normal for it and there is no
rebound effect.
The free foods and those that can be taken "per day" are the same as during the
slimming phase, adding more fruit and more skimmed yogurts. In addition, there are 2
days a week totally free and the oil will be incorporated little by little, so you start with
2 teaspoons a week (as usual) and each week you increase one teaspoon until you reach
2 a day. Otherwise, the guidelines are more or less the same as in the slimming phase:
once a week pasta, rice and legumes with low-fat foods and the rest of the days
vegetables, salads, soups, purees or non-fried potatoes are eaten first and meat, poultry,
fish, seafood or eggs second (no more than three per week). And for dinner, the usual.
Example:
Per day: The same as for slimming + 1 more fruit

Free foods: The usual ones
MEALS:
Group A:
Single dishes (meals only)
- 1 time per week pasta + low fat food - 1 time per week rice + low fat food - 1 time
per week legumes + low fat food - 1 time per week vegetables + low fat food
Group B:
Starters: Salad, vegetables without oil, soups, creams with little oil, purees or gazpacho.
Second courses: Seafood, grilled fish, baked or grilled meat, chicken, turkey or eggs.
DINNERS:
Option A - Choose between 1st and 2nd of lunch
Option B - 14 cm of bread + Choose:
- Light cheese
- Serrano ham
- York ham
- Turkey
- Cans, uncooked or drained
- Smoked salmon
- Crab sticks
- Gulas
- 2 eggs
- Any dinner of the slimming diets (light pâté, turkey sausages...)
2 days a week off from the morning (pastries, sweets, dairy products, sausages, dried
fruits, alcohol, oil).
A MAINTENANCE DIET
PER DAY (to be divided among hours, breakfast and desserts):

½ liter skim milk
2 slices of whole wheat bread + 2 teaspoons of light marmalade
Skimmed yogurts (as many as you want)
Fruits (as many as you want)
1 day → Rice or pasta or legume (cooked without fat).

1 day → Rice or pasta or legume (cooked without fat).
1 day → Vegetables or salad or soups or creams or gazpacho + chicken or turkey.
1 day → Vegetables or salad or soups or creams or gazpacho + chicken or turkey.
1 day → Vegetables or salads or soups or creams or gazpacho + fish
1 day → Vegetables or salad or soups or creams or gazpacho + meat.
1 day → Free
1 day → Free
1 day → Free
1 day → 15 cm bread + york or serrano ham or pork or meat or loin or light cheese
1 day → 15 cm bread + york or serrano ham or pork or meat or loin or light cheese
1 day → 15 cm bread + chicken or turkey or eggs.
1 day → 15 cm bread + fish or canned or smoked or frozen fish or seafood
1 day → 15 cm bread + fish or canned or smoked or frozen fish or seafood
RECIPES AND TIPS TO FOLLOW THE DIET
- Fried tomato is restricted (usually to 8 teaspoons) but natural tomato is a free food, so
with natural or crushed canned or whole peeled tomato we have no limits. So we can
make a completely free tomato sauce if we do it without oil, cooking it until the
remaining liquid is consumed and adding avecrem or salt or white wine.
- When beef is used, minced beef can be used and, by adding garlic, parsley and salt,
grilled hamburgers can be made. On the other hand, onion is made without oil with a
little white wine, water and 2 avecrem tablets and the hamburgers are finished in the
sauce.
- Salad dressing: Crush a tomato and add salt and vinegar. Use this liquid to dress the
salad. If you like strong flavors, add a garlic when beating the tomato.
- Diet ice cream: With 1 glass of milk of the food to be distributed throughout the day,
add saccharin and vanilla or cinnamon and freeze.
- Lentils with vegetables: Chop garlic, onion, parsley, leek, 1 bay leaf, carrot slices and
leave 2 whole garlic with skin and all. We poach everything in the pot, slowly and
carefully so that it does not stick. Add the lentils, paprika and a little crushed tomato or
chopped natural tomatoes. Mix and add water and salt. Let them cook. We can add a
small cube of ham-flavored avecrem to reinforce the flavor. Once cooked, adjust the salt
level.
- Other stewed lentils: Chop into small cubes green bell pepper, pumpkin, carrot, a
small potato (like a golf ball) (no need to throw it in), zucchini, onion and leek. We put
everything in the casserole with the lentils, chicken or vegetable broth (I use ham), sweet
paprika, bay leaf, garlic and 2 or 3 spoonfuls of crushed tomato. One hour over low heat
and voilá: delicious.
- The day we have bread + 2 eggs for dinner:

- Beat tomato with garlic and salt to spread on bread and with the 2 eggs make a
French omelet. Together with a slice of light cheese that replaces one of our daily
yogurts, hummm.
- With one of the eggs and a glass of milk (we would remove the daily glass of
milk or two daily yogurts) we prepare lactonesa, which we use to accompany the
fish of that week, and with the other egg (we cook it) and the bread we prepare a
vegetable sandwich adding the free (lettuce, carrot, etc) and a little of the
mayonnaise.
- Baked vegetables (free): Cut onion in thick slices, zucchini the same, ½ large tomato
and top with whole red peppers. Roasting in the oven. It can then be reheated in the
micro with a little salt, ground pepper and oregano.
- Stewed chicken without oil:

- We make some grilled onion rings, add red wine and the chicken breast cut
into small fillets. We add a splash of
and a spoonful of light blueberry jam (breakfast jam). Let it reduce a little and
eat.
- Sauté some onion, garlic, red and green bell pepper and tomato in white wine
with vegetable stock. Add bay leaf, green beans, carrots, cabbage and zucchini.
The chicken, cooked separately, is also added, along with a tin of sliced
mushrooms, a splash of soy sauce, ½ can of crushed tomato, ½ can of chicken
avecrem, black pepper and a pinch of curry. Almost at the end we add thyme and
oregano and let it simmer for the sauce to thicken.
- Pork tenderloin:
- First we poach the grilled onion, season and mark the sirloin steaks (without
oil, of course) and add 2 tablespoons of mustard with the juice of ½ orange
(removing a kiwi or part of the fruit of the day).
- Another way to do it is to let it marinate overnight with garlic, onion and a
little soy sauce. The next day, bake it in the oven without adding anything.
- Baked hake: open the hake like a book and season with salt, chopped garlic, parsley
and lemon. Bake in the oven and then reduce the sauce a little to serve on top.
- Hake fillets with onions: In a large frying pan with 1 glass of water, ½ glass of white
wine, salt, chopped onion and ½ cube of avecrem, let the onion cook and add the fillets
seasoned with salt and pepper and a little garlic and parsley until done.
- Fish with tomato: Panga, halibut or similar is cooked raw with 2-3 teaspoons of fried
tomato that we removed from that week's pasta, wine, dill and a pinch of avecrem. When
it is almost done, add a slice of cheese (we removed 1 yogurt from that day) and
gratinate.
- Light baked apple:

- A cored apple, put a teaspoon of light apricot jam in the hole, a little water
with cinnamon in the bottom and bake in the oven for about 1 hour.
- The cored apple with a little saccharin powder, cinnamon and a little skim
milk, 5 minutes in the microwave.
- The day we have bread + Philadelphia for dinner: Pannini - Spread the bread with the
cream cheese and add sliced tomato and oregano. We gratinate it in the oven and we
have delicious diet panninis.
Another option is to stuff piquillo peppers with the cheese, put them on top of the bread
and bake them in the oven.
- The day it's time for eggs + potatoes:

- You can cook the potatoes in the micro and then gratinate them with 1 slice of
light cheese (removing 1 yogurt that we have to distribute throughout the day).
- The eggs can be scrambled with crushed tomato and oregano or in the micro
for about 30 seconds (900W) with the yolk for dipping. Of course, cover them,
because they jump and stain the micro.
- You can also make potato omelet without oil by steaming the potatoes cut into
small pieces, leaving them uncovered, draining them and adding garlic powder
and a little salt. We make some onion in the micro and mix. A little milk can be
added to the egg to make it a little more lumpy. It is cooked in a non-stick pan
without oil.
- Milk shake "meringue" light: The glass of milk of the day (or replacing two yogurts)
we boil it with cinnamon stick, lemon rind and 4 tablets of saccharin. Let it cool in the
freezer for a while and blend.
- On the day of rice we can leave some rice to cook with milk, cinnamon, saccharin and
lemon and eat rice pudding light for dessert.
- Pote manchego: It is a salad made with roasted peppers cut into strips in their juice,
tomato in small pieces or a little crushed tomato, salt, vinegar, crushed garlic in a mortar
with a few cumin seeds and, if we see it dry, add a splash of water. It is better to let it
rest for a while so that it takes flavor. When serving it, you can add boiled egg or natural
tuna or whatever you want and that is in the diet.
- Chicken toast with mushroom sauce: 50 grs Quark cheese, 100 grs mushrooms, garlic
powder, chopped fresh parsley, chicken, arugula, salt, crushed natural tomato, bread. We
make toasts with the bread, spread the tomato on top and reserve. Wash the mushrooms,
grill them with garlic and parsley and beat them with the cheese in the blender. Taste for
salt and reserve. In the pan with the mushrooms, grill the chicken and cut it into small
pieces. Assemble the toasts in the following order: bread, tomato, arugula, chicken and
sauce. Do not add too much sauce, because it has a strong flavor. Gratinate and serve
hot.
- Baked vegetables au gratin: In a baking dish put a layer of tomato slices with salt and
oregano. On top a layer of onion, on top a layer of eggplant slices, more salt and
oregano. On top one of zucchini and on top one of tomatoes. Sprinkle on top a little light
mozzarella (sold in Carrefour and has only 10% fat) and leave in the oven for about 40
minutes.
- If we have fluid retention, take infusions of horsetail.
- Salad dressing: natural yogurt + mustard + Modena vinegar.
- Salad dressing: Apple cider vinegar + water + liquid saccharin + cumin.
- Henri mustard sauce: ¼ cup Dijon mustard + artificial sweetener to taste + 1/8 cup
white wine vinegar + salt and pepper to taste + ¼ cup plain nonfat yogurt + ¼ cup
chopped dill. Mix everything together and store in a tightly closed container. It lasts 2 to
3 weeks in the refrigerator and is suitable for cold vegetables or fish.
- Salad dressing: 1 teaspoon dry mustard + ½ cup wine vinegar + 3 tablespoons water +
1 teaspoon chopped capers + 1 teaspoon parsley + 1 teaspoon chopped bell pepper + 1
teaspoon salt + 1 pinch pepper. Dissolve the mustard powder with a little vinegar and
mix with the rest of the ingredients in a covered jar. Shake and keep refrigerated.
- Lemon and paprika dressing: 1 teaspoon dry mustard + juice of 4 lemons + 1 teaspoon
paprika + 2 teaspoons chopped parsley + 1 teaspoon chopped chives + ½ teaspoon
oregano + 1 teaspoon salt + a few drops of Tabasco sauce. Dissolve the mustard with the
lemon juice and mix with the rest of the ingredients in a covered container. Keep
refrigerated.
- Onion dressing: ½ cup wine + 2 teaspoons grated onion + 1 teaspoon salt + 1 pinch
lemon-pepper marinated dressing + ½ teaspoon dill + ½ teaspoon chopped parsley + 1
tablespoon water. Mix everything together and refrigerate.
- Yogurt dressing: ½ yogurt + 2 teaspoons ketchup. For salads and vegetables.
- Dressing "vinaigrette": ½ cup wine vinegar + 2 teaspoons grated onion + 2 teaspoons

chopped parsley + 2 teaspoons chopped bell pepper + 2 tablespoons chopped capers + 1
tablespoon water + ¼ teaspoon black pepper + salt and pepper to taste + ½ clove minced
garlic (optional). Mix all ingredients and store in the refrigerator tightly covered.
- Tuna or salmon salad: 1 can of canned tuna, drained, 2 diced celery stalks, 1 chopped
hard-boiled egg, 2 teaspoons small capers, 1 small strip of approx. 2 cm of bell bell
pepper, diced, 1 teaspoon of grated onion (optional), 1 tablespoon of lemon (or more, to
taste), 1 pinch of Tabasco (to taste), watercress or lettuce, radishes, sliced cucumbers and
lemon wedges. Place the tuna in a bowl and flake with a fork. Add celery, egg, capers,
bell bell pepper, onion (if desired), lemon juice and Tabasco sauce. Mix without
mashing and serve over watercress or lettuce leaves. Garnish with radishes, cucumbers,
lemon...
- When it's time for a ham sandwich: To avoid it being bland, like the chicken
sandwich, toast the bread and add a slice of cheese to the ham (substituting 1 daily
yogurt), finely sliced onion and put it in the micro for 1 minute. Then add tomato slices,
salt and roasted peppers. With roasted peppers it is also good to add a little Dijon
mustard.
- Light french fries in the micro: When we have 1 or 2 potatoes to accompany a dish we
can prepare them like this. Cut the potato into small squares and place in a bowl. Add a
teaspoon of light mayonnaise and salt (we can also add pepper and chopped parsley to
taste). Stir well and microwave for 12 minutes. Take it out every 3 minutes to stir it. In
the end it sticks a little bit, but it is worth it because of how delicious the potato turns
out.
- Baked potatoes in the micro: Cut the potatoes as for an omelette. Pour into a pot 2
fingers of water, ½ cube of avecrem, 1 tablespoon of oil and a generous splash of white
wine. Stir and smear the potatoes with the mixture. Microwave at maximum power for
10 minutes, stir and cook for another 10 minutes.
- On salad days we can also make a tomato dressing (from the garden) crushed in the
blender with garlic, salt and oregano. If you do not feel like salad, you can make a grill
with the free food: mushrooms, wild mushrooms, red bell pepper... with coarse salt on
top.
- Sauce for chickpeas or salad: crushed tomato, garlic, parsley, broth, cumin and
vinegar, all warm in a frying pan without oil.
- Free for when we are hungry or when we are not in the mood for a salad: stuffed
mushrooms. Clean the mushrooms and remove the stalk, which we chop with garlic and
wild asparagus. With this we stuff the mushroom heads and put light grated cheese on
top. We bake in the oven.
If we have Serrano ham that day, we can stuff them with ham and the mushroom stem,
garlic, salt, pepper and white wine and cook them in the microwave very well.
- Rice with vegetables: Fry half a chopped onion, two garlic, half a zucchini, half a leek
and a carrot in a little white wine. Add the rice and a dash of crushed tomato. If
necessary, add a little more white wine to prevent sticking, add and stir. When it
evaporates add saffron, garlic powder, thyme and rosemary, water, salt and avecrem. Let
it cook, stirring from time to time.
- On the day of the chicken sandwich: Enchiladas light. We make a "sofrito" with lots of
onion, bell pepper, tomato, zucchini and crushed tomato. Add chicken breasts already
cooked in small pieces (half shredded). Add water, white wine and Old El Paso
seasoning. When it is done, fill the wheat or corn tortillas, put them in a clay bowl with a
little light cheese on top and 2 teaspoons of fried tomato (you can remove from the 8 of
the paste) or a little sieved or crushed tomato and gratinate. If we have jalapeños, they
can be added.
- Monkfish in light green sauce: we take a frozen monkfish tail from Mercadona, cut it
into slices (the middle is like a bone) and set aside. In a casserole we poach onion, garlic,
a pinch of flour to thicken, white wine and fish stock cube and chopped parsley. Let the
sauce cook (about 10-15 minutes) and add the monkfish slices. Cook until the monkfish
slices are completely white (about 5-10 minutes) and eat. If they can be added that day,
it could be completed with some peas on top or shrimps. If not, with white asparagus.
- Light" stuffed eggs: they are boiled, the yolk is separated by dividing them in half and
they are filled with the mixture of the yolk with natural tuna, ligeresa, piquillo peppers
and very small poached onion.
- Spaghetti with lemon: Dress the pasta with lots of finely chopped fresh parsley, fresh
tuna and the juice of one lemon.
- When it's time for veal steak: We can order the veal minced and make patties with salt,
pepper, garlic, parsley and oregano. Or we can take the steak with a squeeze of lemon or
a little mustard.
- Hake in green sauce: in ½ liter of water put a heaping tablespoon of flour (then we eat
less bread), a lot of chopped garlic, chopped parsley (a lot) and a tablet of fish avecrem.
Whisk and heat in a frying pan. When it thickens a little, add 4 hake loins and simmer
for about 20 minutes. Stir from time to time to prevent the sauce from sticking and turn
the hake loins halfway through cooking.
- The general dietary guidelines are, at mealtime:

- 1 day pasta
- 1 day rice
- 1 day legume
- 3 days vegetables or soup with meat, fish or chicken
- 1 day off
- The general dietary guidelines at dinner are:
- 4 or 5 sandwiches
- 1 day salad/pizza/dog or something different like stew, octopus or lacón con
patata (maximum 2 tennis ball size).
- 1 day 2 eggs
- 1 day off
- Summer legume salad: cooked chickpeas, tomato, cucumber, onion, green bell pepper
and cumin.
- When we have pasta with Philadelphia and ham, it makes a sauce that looks like
carbonara when the cheese is heated.
- Mushroom sauce to accompany the steaks: Sauté an onion and a clove of garlic with a
little white wine (or a splash of oil, if we have not used them when it was time). Add the
finely chopped mushrooms and half a bag or so of the frozen scrambled eggs from
Mercadona. When the mushrooms have finished releasing their water, sprinkle with a
little meat stock and a teaspoon of curry. Grind and strain.
- Fajitas, the day we replace the sandwich with 2 fajita breads: They can be filled with
turkey frankfurter sausages cut in strips and fried with red and green peppers and fajita
seasoning from Mercadona.
- Pork tenderloin stir-fry: We sauté onion, broccoli, the tenderloin and orange juice
mixed with soy in the wok.
- The ham and cheese sandwich goes very well with tomato slices, onion and a little
mustard.
- Dressing for grilled vegetables: A few drops of lemon juice, oregano, garlic powder,
parsley and a teaspoon of soy sauce.
- Tomato soup adapted to the diet: 2 carrots, 1 piece of pumpkin, 1 onion, 1 can of
crushed tomato, 1 chilli pepper in vinegar (if you like it hot), 1 stock cube and 1 pinch of
cumin. Put everything on the fire and after a few minutes add the equivalent of a can of
tomato water, mash everything and a teaspoon of light cheese spread on the plate.
- The drained pickled mussels can be made with a pseudo-vinaigrette without oil with
bell pepper, tomato, onion and vinegar.
- Homemade vegetable puree + 1 potato = 1 bowl of tetrabrick vegetable puree.

Snack Diet (Sole)

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BOCADILLO DIET (Dietitians Terica Uriol Fernández and Gema Godoy)

- Bread, whether sliced or loaf, is preferably whole wheat.

FREE FOODS: Lettuces (includes arugula, lamb's lettuce, watercress....), tomatoes,

Not Free: Oil = No sauces with oil

- LUNCH CAN BE EXCHANGED FOR DINNER AT ANY TIME. It is possible to

- When he allows us to take light mayonnaise, he generally leaves a teaspoon and

1 fruit = 1 apple = 2 or 3 kiwis (depending on how easy it is to eat) = 1 bowl of

2 skimmed yogurts = 2 light cheeses or 2 slices of light cheese (preferably tranchettes,

1 fruit = 1 beer or 1 wine = 2 skimmed yogurts. In this sense, it is possible to exchange

Mushrooms can be interchanged with mushrooms.

Any fish can be substituted for hake.

Beets can be substituted for corn.

A.- A DAY, to be divided between breakfast, desserts and between meals:

- 2 slices whole wheat slices - 2 pieces of fruit + 1 kiwi fruit

1 Per day, to be divided between breakfast, desserts and between meals:

MEALS: 3 or 4 glasses of water during the meal.

1 day → 14 cm. Bar + 2 slices of serrano ham

MEALS: 4 glasses of water during meals.

1 day → Out with care.

DINNERS: 4 glasses of water during the meal.

1 day → Out in moderation, no fried foods.

1 day → Artichokes + pork tenderloin.

DINNERS: 4 glasses of water during the meal.

1 day → Out in moderation, no fried foods.

MEALS: 4 glasses of water during meals.

1 day → From First: Vegetables, soups, creams, salads - FromSecond: Meat.

DINNERS: 4 glasses of water during the meal.

1 day → Out in moderation, no fried foods.

DINNERS: 4 glasses of water during the meal.

MEALS: 4 glasses of water during meals.

1 day → Zucchini puree with a light cheese + Grilled chicken breast.

DINNERS: 4 glasses of water during the meal.

1 day → 15 cm loaf + 3 slices of serrano ham without bacon.

DINNERS: 4 glasses of water during dinner.

1 day → Out with care

MEALS: 4 glasses of water during meals.

DINNERS: 4 glasses of water during dinner.

One of the dinners out is optional, so there are eight menus.

DINNERS: 4 glasses of water during dinner.

1 day → Out or 15 cm loaf + 2 serrano slices

MEALS: 4 glasses of water during meals.

1 day → Rice + corn + free

DINNERS: 4 glasses of water during dinner.

1 day → Out with care

1 day → Rice + 8 teaspoons tomato + 1 can of canned tuna fish, plain

DINNERS: 4 glasses of water during dinner.

One of the dinners out is optional, so there are eight menus.

MEALS: 4 glasses of water during meals.

1 day → 1 glass jar of chickpeas or lentils + vegetables.

DINNERS: 4 glasses of water during dinner.

1 day → Out with care

1 day → White or pinto beans or lentils or vegetables.

DINNERS: 4 glasses of water during dinner.

MEALS: 4 glasses of water during meals.

DINNERS: 4 glasses of water during dinner.

1 day → Three-delicious rice prepared without oil.

DINNERS: 4 glasses of water during dinner.

MEALS: 4 glasses of water during meals.

1 day → Asparagus with a teaspoon of light mayonnaise and chicken thighs.

DINNERS: 4 glasses of water during dinner.

1 day → Half a pizza Tarradellas turkey.

1 day → Peas with ham without bacon

DINNERS: 4 glasses of water during dinner.