Breakfast

Food	Weight	Calories	CH	Proteins	Fat
Milk Cup	270g	213.3	27g	8.1g	8.1g
Natural orange juice	240g	112	22.6g	1.7g	0.5g
banana	80g	76.8	16.6g	0.8g	0.2g
Toasted biscuits	100g	433	62g	6.4	2.2g
FINAL	690g	402Kcal	501Kcal	67.9Kcal	99.2Kcal

1st Lunch

Food	Weight	Calories	CH	Proteins	Fat
Apple	100g	55	11.5g	0.3g	0.3
Vegetable sandwich	163g	200	39g	9g	2g
FINAL	263g	55Kcal	202Kcal	37.2Kcal	20.7Kcal

                                                                                

2nd Lunch

Food	Weight	Calories	CH	Proteins	Fat
Macaroni and tomato dish	367g	521	73,5g	15,1g	17,2g
Bread	20g	66	12,65g	1,91g	0,82g
Salmon dish	200g	382	0	70g	0.2
Water	240g	0	0g	0g	0g
Banana	80g	76.8	16.6g	0.8g	0.2g
FINAL	907g	663.8 Kcal	441 Kcal	253Kcal	163.98Kcal

AFTERNOON LUNCH

Food	Weight	Calories	CH	Proteins	Fat
1 orange	100g	48	9g	0.8g	0.2g
Iberian Ham sandwich	170g	436	36.5g	11.7g
FINAL	270g	48Kcal	328.5Kcal	50.5Kcal	243Kcal

DINNER

Food	Weight	Calories	CH	Proteins	Fat
Veal Fillet	125g	163.8	0	23.3g	7.8g
Salad
Bread	20g	66	12,65g	1,91g	0,82g
Water	240g	0	0g	0g	0g
Portion of Watermelon	100g	18	4.5g	0.6g	0.3g
FINAL	485g	247.8Kcal	68.6Kcal	103.24Kcal	80.28Kcal

CH                                

50% CH de 3060 = 1530

PROTEINS

30% de 3060 = 918

GRASAS

20% de 3060 = 612

A HEALTHY and BALANCED diet would have to be a daily diet that respects the different nutritional needs that our body has, which in turn must adapt to the calories that the person needs (depending on their stature and physical build).

In my case I had to add many pieces of fruit as it never took 5 pieces of fruit daily, increase the CH and improve the breakfasts by removing pastries.