- Breakfast.
· MONDAY: Coffee or tea with skim milk.
Two whole-wheat toast with a slice of lean ham.

· TUESDAY: Coffee or tea with skim milk.
Two whole-wheat toast with a slice of ham or turkey.

· WEDNESDAY: Coffee or tea with skim milk.
A handful of grains.

· THURSDAY: Coffee or tea with skim milk.
Two portions quesitos low in calories.

· FRIDAY: Coffee or tea with skim milk.
Three or four crackers.

· SATURDAY: Coffee or tea with skim milk.
Two whole-wheat toast with a light layer of jam.

- Lunch.
Two pieces of any fruit (except: banana, grapes, figs, avocado)

- Meals.
· MONDAY: A cream of zucchini.
Grilled.
Coffee or tea.

· TUESDAY: A dish of boiled spinach with a potato.
Grilled Cod.
Coffee or tea.

· WEDNESDAY: Vegetable broth with julienne vegetables
Two slices of tenderloin grilled or baked.
Coffee or tea

· THURSDAY: A dish of spinach with chickpeas.
Coffee or tea.

· FRIDAY: plate of Brussels sprouts or boiled cabbage.
A quarter of a grilled chicken ..
Coffee or tea

· SATURDAY: Mushrooms and mushroom mixed grill or oven ..
A Beefsteak grilled.
Coffee or tea.

- Snack.
A plain nonfat yogurt.

- Dinner.
· MONDAY: A dish of boiled green beans with a potato.
A piece of cheese type Burgos.
An infusion.

· TUESDAY: tomato salad.
Grilled turkey.
An infusion.

· WEDNESDAY: Zucchini boiled with a small potato.
Two hard boiled eggs or boiled.
An infusion.

· THURSDAY: Soup or mashed vegetables.
A fillet of grilled hake.
An infusion.

· FRIDAY: Complete salad.
Grilled monkfish.
An infusion.

· SATURDAY: Mixed salad.
Grilled clams or mussels steamed with a squeeze of lemon or sepia.
An infusion.

· SUNDAY:
Sunday is allowed to eat freely, though of course in moderation.

- Tips.
Drink 2 liters of water a day, outside of meal times.
Use only 2 tablespoons of olive oil daily.