Here is a simple example menu to understand what to eat during the day, with an example of a menu for the unloading phase, a menu for the loading phase and a menu for the maintenance phase.
Discharge menu 12 days
- Breakfast : a glass of whole milk, 1 egg, dried fruit at will
- Snack : fresh fruit to taste or dry to taste
- Lunch : beef or veal, zucchini or fennel, extra virgin olive oil, dried fruit to taste
- Merenda : whole yogurt
- Dinner : spinach or cod or spinach, dried fruit to taste
Loading phase menu 2 days
- Breakfast : a cup of whole milk, 3 biscuits with jam
- Snack : fresh fruit to taste
- Lunch : a plate of pasta with tomato and basil with oil and parmesan
- Snack : whole yogurt
- Dinner : shrimp or salmon with vegetables to taste + 2 slices of wholemeal bread
- Maintenance phase menu (5 days discharge + 2 loading day)
EXHAUST DAY
- Breakfast : a fruit smoothie + a handful of cereals
- Snack : a juice
- Lunch : vegetable pasta + salad to taste
- Merenda : orange juice
- Dinner : baked sole + vegetables + 2 slices of bread
DAY LOAD
- Breakfast : one cup of whole milk, 3 biscuits with jam or honey
- Snack : apple
- Lunch : a plate of shrimp paste + mixed salad
- Snack : an apple
- Dinner : primo sale cheese or robiola + vegetables + 2 slices of bread