If you are willing to submit yourself even strict regime of counting calories, weighing food and not spend a calorie more, here are a model of diet of 1700 calories a day.

This diet is aimed at people who want to lose weight with a daily activity to activity-peak average. If you are an athlete or have a strong daily physical activity, I recommend this diet of 2200 calories.


Breakfast (239cal)

• 1 / 2 low-fat yogurt with 1 teaspoon of honey (41cal)
• 1 apple, grated (108cal)
• 3 slices of turkey (90cal)
• Mid-morning (211cal)
• 5 crackers (211 cal)

Lunch (603cal)

• 200 grams of asparagus (60cal)
• 150 g beef fillet (138cal)
• 1 tablespoon (11 g) of virgin olive oil (99cal)
• 60 g of rice (219Ccal)
• 1 slice (20g) of bread (46cal)
• Low-fat yogurt with 1 ½ teaspoon of honey (41cal)

Snack (215cal)

• Low-fat yogurt ½ (41cal)
• ½ grated apple (54cal)
• 1 slice (20g) of whole meal bread (46cal)
• 1 slice of turkey (30cal)
• 1 wedge (44cal)

Dinner (441cal)

• 100g of asparagus (30cal)
• 150g squid (102cal)
• 1 slice of bread (20g)
• 1 tablespoon (11 g) of virgin olive oil (99cal)
• 1 yogurt (82cal)
• 1 apple (108cal)