AN IDEAL DAILY NUTRITION PROGRAM

If you can not lose weight even though you do sports regularly, the error is not in your training program, call your nutrition program.

Sizin için İbni Sina Hastanesi Beslenme ve Diyet Uzmanı Seda Çakır ile görüştük ve spor yaptığınız uygulamanız gereken bir beslenme programı aldık. Toplamda 1850 kkcal enerji, 34.3 gram lif, 384 gram karbonhidrat, 96 gram protein ve 87 gram yağ içeren bu program, antrenman sonrası vücudunuzun tüm ihtiyacını karşılayacaktır.  

You can find a nutrition program in this article that is prepaired by Seda Cakir from the Ibn-i Sina Hospital.

The program contains ;
1850 kkcal.
34.3 gram fibers.
384  gram carbs.
96    gram proteins.
87   gram fats.

Breakfast (7:30 a.m)

• 1 boiled egg.
• 2 piece of white cheese (60 gram).
• 1 tablespoon honey.
• 2 slices of rye bread.
• Sliced ​​salad and greens.
• Green tea.


Snack (10:30 a.m)
  
• 1 serving of fruit (1 small apple or orange etc.)


Lunch (13:00 p.m)

• 1 bowl of soup
• 90 grams of boiled chicken meat (about 3 corresponds to the size of meatballs)
• 4 tablespoons of rice or pasta
• 1 medium slice of rye bread
• Sliced ​​salad


Pre-exercise meal (15:30 p.m) 

• 1 small bowl of chilled mashed potatoes (low fat)
• 1 cup buttermilk 


Post-Workout (17:30 p.m) 

• 1 cup of fresh fruit juices

After 15 mins.  (17:45)

• 1 thin slice of rye bread
• 1 piece of low-fat cheese 

Dinner (19:00 p.m)

• 1 bowl of soup
• 8 tablespoons vegetable meatless meal (or 8 tablespoons legumes meatless meal)
• 1 small cup light yogurt
• 2 medium slices of rye bread

Night (21:30 p.m)

 • 1 small tea cup yellow / white chickpeas
• 2 tablespoons raisins or dried blueberries
• 1 cup reduced-fat milk