One day menu
1900 Kcal

Breakfast
½ grapefruit	1 serving
Barley tea
2 slices of whole wheat bread	2 servings
2 Tbsp. Tahini	1 serving + 1 serving
Lunch
50 g carrots salad with lemon juice	1 serving
20 g sprouted seeds	1 serving
1 Tbsp. walnut oil	Alpha linolenic acid
200 g couscous	2 servings
50 g garbanzo beans	1/2 serving + 1/4 serving
150 g ratatouille (tomatoes, zucchinis, eggplants,...)	1 1/2 servings
Entremet made with soy milk enriched with calcium	1 serving
Diner
1 small bowl split peas soup	1 serving + 1/2 serving
200 g pasta	2 servings
100 g tomatoes sauce	1 serving
100 g broccoli with lemon juice	1 serving + 1/2 serving
30 g parmesan cheese	1 serving
50 g romaine	1 serving
1 Tbsp. canola oil	Alpha linolenic acid
1 apple	1 serving
Snack
1 orange	1 serving

	Total
Cereals group	6 servings
Vegetables group	6 1/2 servings
Fruits group	3 servings
Legunes, nuts, seeds and meat alternatives group	2 1/2 servings
Milk and milk alternatives group	4 1/4 servings