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1500 ...1700 kcl / jour
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protien 100g P / jour
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fat 35%
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karbohidraat : 140..170 g / jour
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les fibres : 25g ...38g / jour
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lundi 9aimat tasawou9
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ftour2 bidat maslo9in / pain complet + khyara m9at3a + perlerprotinat
sodour dajaj - samak (salmoun-serdin-toun)-bayed-jouben
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ghda salade ton + khoss + tomat + zit zitoun + banan / tfaha hboub kamilachoufan-rouz bouni-kinwa-khoubez kamil l9ameh
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snacktfaha + 20g loz garga3 ++ khoudrwat - fwakihkhyar-khous-tamatim-prokoli-jazar-toufah-mawez
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3chasdaar djaaj mchwi / brocoli + khodra li bghaat douhoun sihyazayt zaytoun-avouca-moukasrat-bodour cheya
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mardi
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bodor chiya + danon + salade fruit
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kinwa mtbokha + ba9oliyaat ( hamass , 3dass , lobya )
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danon + khyara m9at3a
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lhout ( falfla + btata mchwiya )
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mercredi
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3asaiiir sabaniick ( fiih banana ) +. pain complet m3a zit zitoun )
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djaj macwi + saldkhdra
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 toun hboub kamila : ( choufan - rouz bouni - kinwa - doura )
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jeudi
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2 bydat maslo9in with pain complet - salad frwi
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djaj machwi - salad khoudar ( khous - foulfoul akhdar -tamatim - khyar - tofaha )
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3asir - fawkkih jafa ( louz - garga3 )
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samak hasab lkhtiyar - salda khodar - habat fakiha
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vendredi
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ftour2 bidat maslo9in / pain complet + khyara m9at3a + perler
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ghda salade ton + khoss + tomat + zit zitoun + banan / tfaha
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snacktfaha + 20g loz garga3 ++
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3chasdaar djaaj mchwi / brocoli + khodra li bghaat
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samedi
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bodor chiya + danon + salade fruit
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kinwa mtbokha + ba9oliyaat ( hamass , 3dass , lobya )
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danon + khyara m9at3a
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lhout ( falfla + btata mchwiya )
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dimanche
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2 bydat maslo9in with pain complet - salad frwi
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djaj machwi - salad khoudar ( khous - foulfoul akhdar -tamatim - khyar - tofaha )
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3asir - fawkkih jafa ( louz - garga3 )
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samak hasab lkhtiyar - salda khodar - habat fakiha
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