Dr. Calabrese ‘s Smart Diet , perhaps the most famous Dr. Calabrese’s diet, is a diet that first came out in the weekly Dipiù. But Dcomedieta is the first site to have transcribed it in full, with advice on how to do it better.

Here you will find all the info on Dr. Calabrese’s intelligent diet , one of the most famous dieticians in Italy; and at the end of the article the answers to the most frequently asked questions.

And now, let’s finally see what the diet consists of and how it is structured.

THE INTELLIGENT DIET of Dr. Giorgio Calabrese

Dr. Calabrese’s intelligent diet is a Mediterranean-type diet to be followed for four weeks, ideal for stimulating thyroid and pancreatic functions in order to burn more.
But also a balanced diet that allows us to lose weight without emptying ourselves of liquids or lean mass.
And in four weeks, up to 4 kilos are lost.

The scheme of Dr. Calabrese’s diet is about 1300 calories: you will find the tricks allowed and the answers to the most frequently asked questions.

Although the weeks vary, Dr. Calabrese’s smart diet scheme is always this one.

Breakfast. Coffee / tea plus 3 rusks and a spoonful of jam / honey or 10 grams of Nutella.

Snack .
Depending on the weeks, you can choose 30 gr. of wholemeal baked goods (wholemeal biscuits without sugar or wholemeal rusks, wholemeal cereal bars or wholemeal sandwich bread) or a fruit.

Lunch. Protein. Meat or fish. Once a week either eggs or cheese are provided. In addition the vegetables seasoned with a tablespoon of oil.

Dinner. Carbohydrates. 60 gr of wholemeal pasta or rice with vegetables, or soups or legumes and a fruit.

THE DIET of Doctor Calabrese. Week 1

Breakfast for the whole week.
Coffee or tea, 1 glass of skimmed milk (200 ml), 20 gr. of toast or rusks, 10 gr. of jam or honey or nutella, 1 glass of fruit juice.

Morning snack for the whole week.
1 low-fat yoghurt of 125 g or 1 cereal baked product.

MONDAY

Lunch.  120 gr. of chicken breast, 200 gr. of tomatoes, 10 gr. of extra virgin olive oil, 1 apple.

Afternoon snack valid for the whole week.  1 cup of tea, 20 gr. of dry biscuits.

Dinner. 50 gr. of rice, 200 gr. of grilled vegetables, 20 gr. of wholemeal bread, 1 orange.

TUESDAY

Lunch . 120 gr. of bresaola, 200 gr. of boiled or baked or steamed potatoes, 10 gr. of extra virgin olive oil, 1 pear.

Dinner . 50 gr. of rice with vegetable purée, 200 gr. of boiled vegetables, 10 gr. of extra virgin olive oil, 1 tangerine.

WEDNESDAY

Lunch . 120 gr. of mozzarella or small pieces of mozzarella, 200 gr. of lettuce and tomato salad, 10 gr. of extra virgin olive oil, 2 kiwis.

Dinner . 50 gr. of wholemeal pasta, 200 gr. of boiled courgettes, 10 gr. of extra virgin olive oil, 1 orange.

THURSDAY

Lunch . 200 gr. of octopus salad, 200 gr. of boiled beets, 10 gr. of extra virgin olive oil, 1 apple.

Dinner . 120 gr. grilled turkey breast or sliced ​​turkey breast, 200 gr. of mixed salad, 1 apple

FRIDAY

Lunch . 150 gr. of drained tuna, 200 gr. boiled or baked or steamed or raw potatoes and carrots, 10 gr. of extra virgin olive oil, 2 kiwis.

Dinner.  200 gr. grilled or baked swordfish, 200 gr. of boiled spinach, 20 gr. of wholemeal bread, 2 mandarins.

SATURDAY

Lunch.  120 gr. of stracchino, 200 gr. of tomatoes, 10 gr. of extra virgin olive oil, 1 orange.

Dinner . 50 gr. of wholemeal pasta, 30 gr. of chickpeas or lentils or beans, 200 gr. of boiled cauliflower, 10 gr. of extra virgin olive oil, 2 kiwis.

SUNDAY

Lunch . 50 gr. of farfalle with tomato, 200 gr. carrots baked or boiled or steamed or raw, 10 gr. of extra virgin olive oil, 1 orange.

Dinner . 200 gr. of baked anchovies, 200 gr. of steamed or boiled or baked potatoes, 10 gr. of extra virgin olive oil, 1 tangerine.

Dr. Calabrese’s intelligent diet. Week 2

Breakfast valid for the whole week:
Coffee or tea, 20 gr. of wholemeal biscuits.

Morning snack valid for the whole week.
1 glass of fruit juice (200 ml) with no added sugar, 1 cup of green tea, 20 gr. of dry biscuits.

MONDAY

Lunch.
2 hard-boiled or soft-boiled eggs or baked omelette or steamed omelette, 200 gr. of mixed vegetables cooked to taste, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Afternoon snack valid for the whole week : 1 cup of green tea, 20 gr. of dry biscuits, 1 glass of fruit juice (200 ml).

Dinner : 50 gr. of rice soup, 200 gr. of mixed vegetables, 10 gr. of extra virgin olive oil, 1 fruit.

TUESDAY

Lunch . 120 gr. of pork rib, 200 gr. of mixed vegetables cooked to taste, 20 gr. of wholemeal bread, 10 gr. 1 fruit of extra virgin olive oil.

Dinner.  50 gr. of pasta with 100 gr. of peas, 200 gr. of mixed salad, 10 gr. of extra virgin olive oil, 1 fruit.

WEDNESDAY

Lunch. 200 gr. grilled or baked swordfish, 200 gr. of courgettes cooked to taste, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner. 60 gr. of pasta with tomato sauce, 200 gr. of boiled spinach, 10 gr. of extra virgin olive oil, 1 fruit.

THURSDAY

Lunch.  120 gr. of mozzarella or small pieces of mozzarella, 200 gr. of tomatoes, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner : 100 gr. of gnocchi with tomato, 200 gr. of cauliflower cooked to taste, 10 gr. of extra virgin olive oil, 1 fruit.

FRIDAY

Lunch . 200 gr. of fish alla pizzaiola weighed from cooked, 200 gr. of chicory cooked to taste, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner : 50 gr. of rice with tomato, 150 gr. of lettuce, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

SATURDAY

Lunch : 150 gr. of turkey burger, 200 gr. of cooked broccoli to taste, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner:
50 gr. of pasta with tomato sauce, 200 gr. of courgettes cooked to taste, 10 gr. of extra virgin olive oil, 1 fruit.

SUNDAY

Lunch. 150 gr. of roast beef weighed from cooked, 200 gr. of rocket, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner.  50 gr. of rice with 100 gr. of mushrooms, 200 gr. of radicchio cooked to taste, 10 gr. of extra virgin olive oil, 1 fruit.

Dr. Calabrese’s intelligent diet. Week 3.

Breakfast for the whole week.
1 cup of green tea or skimmed milk, 20 gr. of whole grains, 1 glass of orange juice.

Morning snack valid for the whole week.
1 cereal baked product or 20 gr. of wholemeal bread and 10 gr. of jam or nutella or honey.

MONDAY

Lunch . 150 gr. of roast beef, 150 gr. of mixed salad, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Afternoon snack valid for the whole week.
1 cereal baked product or 20 gr. of wholemeal bread and 10 gr. of jam or nutella or honey.

Dinner .
50 gr. of wholemeal pasta with fresh tomatoes, 200 gr. of boiled spinach, 10 gr. of extra virgin olive oil, 1 fruit.

TUESDAY

Lunch . 120 gr. of eggs in omelette with 100 gr. of mixed seasonal vegetables, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner. 50 gr. of brown rice with 100 gr. of cauliflower, 200 gr. of grilled vegetables, 10 gr. of extra virgin olive oil, 1 orange.

WEDNESDAY .

Lunch . 150 gr. grilled snapper, 200 gr. of boiled courgettes, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner . 50 gr. of wholemeal spaghetti with fresh tomatoes and basil, 200 gr. of boiled chicory, 10 gr. of extra virgin olive oil, 1 fruit.

THURSDAY

Lunch.  100 gr. shrimp, 100 gr. of peas, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner. 50 gr. of rice with minestrone, 30 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 120 gr. of strawberries.

FRIDAY

Lunch.  80 gr. of bresaola, 100 gr. of rocket, 150 gr. of grilled peppers, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner . 50 gr. of rice with vegetable puree, 30 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

SATURDAY

Lunch . 120 gr. of lean raw ham, 150 gr. of braised or boiled carrots, 30 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner . 50 gr. of noodles with 200 grams of vegetables, 10 gr. of extra virgin olive oil, 1 fruit.

SUNDAY

Lunch. 150 gr. natural tuna, 200 gr. of peas, 20 gr. of wholemeal bread, 10 gr. of extra virgin olive oil, 1 fruit.

Dinner. 50 gr. of polenta with a spoonful of tomato sauce, 200 gr. of boiled peppers, 10 gr. of extra virgin olive oil,
100 gr. of pineapple.

Dr. Calabrese’s intelligent diet. Week 4.

Breakfast for the whole week.
Coffee or tea, 20 gr. of wholemeal rusks, 10 gr. of jam or honey or nutella.

Morning snack for the whole week.
1 fruit or 1 baked product with cereals of 30 gr.

MONDAY

Lunch. 120 gr. of chicken thigh, 200 gr. of mixed salad, 10 gr. of extra virgin olive oil 20 gr. of rice crackers 1 orange.

Afternoon snack for the whole week.
1 fruit or 1 baked product with cereals of 30 gr.

Dinner. 60 gr. of wholemeal pasta with a teaspoon of pesto, 200 gr. of green salad, 10 gr. of extra virgin olive oil 1 tangerine.

TUESDAY

Lunch . 150 gr. of baked anchovies, 200 gr. of boiled vegetables, 10 gr. of extra virgin olive oil, 20 gr. of rice crackers 1 fruit.

Dinner. 50 gr. brown rice with minestrone, 200 gr. of vegetables cooked to taste, 10 gr. of extra virgin olive oil, 1 fruit.

WEDNESDAY

Lunch . 120 gr. of lean pork chop, 200 gr. of vegetables cooked to taste, 10 gr. of extra virgin olive oil, 20 gr. of rice crackers, 1 fruit.

Dinner . 60 gr. of wholemeal pasta with 1 teaspoon of pesto, 200 gr. of mixed salad, 10 gr. of extra virgin olive oil, 1 fruit.

THURSDAY

Lunch. 100 gr. of stracchino, 200 gr. of tomatoes, 150 gr. of grated carrots, 10 gr. of extra virgin olive oil, 20 gr. of rice crackers, 1 fruit.

Dinner . 60 gr. of rice with legumes, 200 gr. of boiled chicory, 10 gr. of extra virgin olive oil, 1 fruit.

FRIDAY’

Lunch . 150 gr. of turkey burger, 200 gr. of baked spinach, 10 gr. of extra virgin olive oil, 20 gr. of rice crackers, 1 fruit.

Dinner . 60 gr. of wholemeal pasta with lentils, 200 gr. of boiled vegetables, 10 gr. of extra virgin olive oil, 1 fruit.

SATURDAY

Lunch . 150 gr. of sea bass in the oven, 200 gr. of courgettes cooked to taste, 10 gr. of extra virgin olive oil, 20 gr. of rice crackers, 1 fruit.

Dinner . 60 gr. of spelled soup, 200 gr. of boiled vegetables, 10 gr. of extra virgin olive oil, 1 fruit.

SUNDAY

Lunch. 150 gr. of roast veal, 200 gr. of grilled vegetables, 10 gr. of extra virgin olive oil, 20 gr. of rice crackers, 1 fruit.

Dinner . 50 gr. of wholemeal risotto, 200 gr. of mixed seasonal vegetables, 10 gr. of extra virgin olive oil, 1 fruit.

And now the answers to the most frequently asked questions about Dr. Calabrese’s smart diet.

In the meantime , you can download here the whole diet of Dr. Calabrese in pdf .

Dr. Calabrese’s intelligent diet. All questions answered.

Here are the main questions from readers about Prof. Calabrese’s smart diet.

1. Can I swap lunch for dinner?

   Yup.

2.  How are the quantities of food meant?
   

   Raw for pasta, bread and rice, fish and meat, vegetables and fruit. Where it is written lessi or there are particular preparations, cooked (for example legumes, a risotto, a second course with pizzaiola).
   Where legumes are not specified, they are about 100 grams cooked.
   For soups with cereals, we mean a portion of minestrone without legumes or potatoes with a generous spoonful of raw cereals or two tablespoons of cereals or cooked wholemeal pasta.
   On minestrone, we mean the one without legumes or potatoes.
   For tomato dishes, use a spoonful of simple sauce. The oil is inclusive of the whole meal, therefore also of the sauce or in the preparation of the dishes. 10 grams of olive oil is not a tablespoon, but 2 teaspoons.
   As fruit, we mean a portion of 150 grams excluding very sugary fruit (bananas, grapes, persimmons) weighed whole.

3. Can I go on the diet for more than 4 weeks?
   

   Yes, but I recommend that you take a one-week break every 8 weeks on the diet or 2-3 days after 4 weeks.

4. I went out for dinner, ate a pizza, etc., what do I do the next day?
   

   You can give yourself an extra once in a while after the first 4 weeks, but not once a week. Resume your diet as usual.

5. Can I make substitutions? And how?
   

   White fish (sea bass, sea bream) can be replaced with cod, plaice, canned natural tuna.
   Red meat with chicken or turkey breast.
   Anchovies with natural canned mackerel.
   Where not specified, legumes are to taste.
   In the summer, if you want to vary, you can follow Dr. Calabrese’s diet for the summer .

6. What is meant by 1 cereal baked product?
   

   For example, wholemeal biscuits, Fitness cereal bars, etc., weighing a maximum of 25/30 grams.

7. I don’t like fruit juices, how can I replace them?
   

   With 125 grams of Vitasnella-type low-fat yogurt or a fruit such as pear, kiwi, pineapple, peach, strawberries for 180 grams.

8. Should I speak to my doctor before dieting?
   

   Absolutely yes!

9. Can i use a zero calorie sweetener?
   

   Yup.

10. Why is pasta provided for dinner?
    

    Because carbohydrates at dinner have an anti-stress function, they promote night rest. They don’t make you fat! But if you don’t find yourself, you can swap lunch for dinner.

11. How to do the maintenance so as not to gain weight?

    Find all the information in this article.

12. I saw that Dr. Calabrese sponsors slimming products!

    That’s a scam where the doctor has nothing to do with it! I talked about it here.

Dr. Calabrese’s intelligent diet in pdf.

Finally, if you want to save the diet on your mobile or desktop, here is Dr. Calabrese’s diet in full version and ready to print in pdf.