Complete menu to consume fat in the right amount –

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Do you have any idea how to assemble your plate to consume between 25 and 30% of daily calories in the form of fat? This 1,500-calorie menu, curated by nutritionist Haline Dalsgaard, serves as an example. It also brings the mono- and poly-unsaturated and saturated in proper proportions.

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Breakfast

1 cup. (tea) coffee (optional sweetener) Crepioca: 1 col. (soup) of tapioca gum + 2 eggs + 1 col. (tea) of chia (or flaxseed flour) + 1 slice of white cheese

Read more: These 3 Breakfast Trends Rocked in 2017

Morning snack

2 col. (soup) chopped avocado (or 1 mashed banana) + 1 col. (soup) oat bran + 1 col. (dessert) flaxseed flour

Lunch

Green leaf salad at ease + 2 col. (soup) of chickpeas with tuna + 1 col. (tea) of extra virgin olive oil 1 omelette with tomato and carrot

Afternoon snack

1 natural skimmed yogurt + 2 chopped Brazil nuts (or 2 tablespoons of unsweetened granola)

Read more: Cheese on the diet? 9 options for you to make the right choice

To have lunch

Lettuce and arugula salad with tomato at will + 1 tbsp. (soup) of laminated nuts (or almonds) 3 steamed broccoli branches 3 col. (soup) of braised quinoa 1 grilled chicken fillet