Healthy food: 50 plus

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Healthy food: 50 plus

A diet with less than 75 g of fat a day and max. 10% of the total energy as saturated fatty acids can be a tasty and satiated you will be. Try the following sample daily schedule! You drink at least 500 ml of fluid, such as water or herbal tea.

Breakfast:

Muesli with fresh fruit and yogurt, coffee

Lot Ingredients Energy kcal Fat g
25g Whole Grain Oat Flake 85 2
35g Corn Flakes 129 0
50g Yogurt 19 0
50g Strawberries 16 0
50g Nectarine 29 0
50g Banana 48 0
15g Sunflower seeds 86 7
15g Pumpkin seeds 85 6
50ml Orange juice 11 0
250ml Coffee 5 0
25ml Milk 12 0
5g Sugar 20 0

2. Breakfast

Whole-grain bread with herbal quark and Radishes to vegetable sticks, Apple juice

Lot Ingredients Energy kcal Fat g
45g Whole-grain bread 85 0
30g Herbal Quark, Skimmed Level 23 0
50g Radishes 8 0
50g Carrot 13 0
100g Cucumber 6 0
50g Kohlrabi 13 0
80ml Apple juice 41 0
120ml Water 0 0

Lunch

Fried salmon fillet with wild rice and Ratatouille, water

Lot Ingredients Energy kcal Fat g
100g Salmon 223 16
50g Wild rice 176 1
200g Ratatouille 98 7
200ml Water 0 0

Afternoon meal

1 Piece Of Fruit Cake, Tea

Lot Ingredients Energy kcal Fat g
140g Fruit cake 202 5
240ml Tea 0 0

Dinner

Whole-grain bread with cheese, tomato-arugula salad with whole-grain bread, orange juice

Lot Ingredients Energy kcal Fat g
45g Whole-grain bread 100 1
45g Volkorn bread 85 0
20g Margarine 72 8
30g Cheese 86 5
80g Tomatoes 14 0
50g Arugula 7 0
10g Olive oil 88 10
15g Vinegar 17 0
80ml Orange juice 18 0
120ml Water 0 0

Late meal

Apple slices, pretzel sticks to Munch on

Lot Ingredients Energy kcal Fat g
120g Apple 62 0
50g Salt rods 174 0