3000 kcalories detailed diet, to eat in a balanced way without making dietary transgressions, plus the end of the diet include how to incorporate a protein shake to this diet. I recommend you first read the article How I need to eat? to know what our calorie needs. I will not make a difference between diets volume and definition as the most natural (within contradictory that may lead a hyper or low calorie diet) is always eating a balanced diet in line with the recommendations of the WHO, which consume below our calories needed, when we are in definition and above when we are in volume. (With the caloric contribution of this diet can surely many consider the volume) Despite all who want extra protein only has to increase consumption of foods PROTEIN group or perform modifications in the diet to include protein shake supplement (considering that slightly increase the calories). 3,000 diet Kcalories (149 g protein;. 108 gr of fats. 375 grams of carbohydrates.), Which is to amount to 19.42% protein, 31.68% fat and 48.89% carbohydrate; according to explained about balanced diets in how much need to eat? Design diets BREAKFAST 300 ml. skim milk + 1 skimmed yogurt 60 gr. white or brown bread. 25 gr. PROTEIN group: tuna without oil, cheese or lean deli. MIDMORNING 60 gr. white or brown bread. A food to choose from fruits group. 20 gr. PROTEIN group: tuna without oil, cheese or lean deli. FOOD Two foods to choose from VEGETABLES group. Two starchy foods to choose the group. Two foods to choose from PROTEIN group. Two foods to choose the fruits group. 40 gr. white or brown bread. AFTERNOON SNACK 60 gr. white or brown bread. A food to choose from fruits group. 25 gr. PROTEIN group: tuna without oil, cheese or lean deli. DINNER Two foods to choose from VEGETABLES group. Two starchy foods to choose the group. Two foods to choose from PROTEIN group. Two foods to choose the fruits group. 40 gr. white or brown bread. BEFORE BEDTIME 300 ml. skim milk + 1 plain yogurt. 20 gr. white or brown bread. Oil: 40 g = 4 tablespoons for the day, which can be olive, soybean, corn and sunflower.. This diet is used to give a bit more variety as published in Examples of diets 3000 4000 5000 kcal to suit everyone and to understand a little more done in Example design Clean Up Man Diet slim body.
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