Breakfast
Rusks & jam
- 35 g wholegrain rusks (fette biscottate) (≈ 4 rusks)
- 1 tablespoon fruit jam (20 g)
- 50 ml semi-skimmed milk in your coffee
Mediterranean · Neapolitan · Personal
Neapolitan Diet
A Mediterranean, Neapolitan-style weight-loss plan, with portions worked out for you.
We only keep your email, your details and your weigh-ins, to make your plan. No ads, no tracking, no emails, and we never share your data.
How it works
Register and enter your height, weight, age and activity.
Get a 2-week plan with real Neapolitan dishes and exact portions.
Every 2 weeks, check in with your weight and we adjust your calories.
A day on the plan
Real Neapolitan home cooking. Portions are worked out for you.
Lunch · One-bowl meal, no starter
Cold rice or spelt & legume bowl
- 70 g dry rice or farro, boiled and cooled
- 140 g dry beans or chickpeas (≈335 g cooked)
- 25 g Parmigiano shavings
- 3 teaspoons extra-virgin olive oil (12 g)
+ Vegetables (as much as you like): Cauliflower salad
How to cook it
Toss the cold rice or farro with the legumes, halved cherry tomatoes, cucumber, rocket, basil, lemon juice, the Parmigiano shavings and the oil. Good on warm days and for packed lunches.
Snack
Classic yoghurt bowl
- 170 g low-fat natural yoghurt
- 1 teaspoon honey (10 g)
- 15 g dry biscuits
Dinner
Prawns with courgettes & potatoes
- 330 g raw peeled prawns
- 320 g raw potatoes · or 75 g dry pasta · or 70 g dry rice · or 100 g wholemeal (brown) bread (or white)
- 3 teaspoons extra-virgin olive oil (12 g)
+ Vegetables (as much as you like): Griddled mushrooms
How to cook it
Soften garlic and chilli in a non-stick pan, add courgette rounds with a splash of water, then the prawns for 2–3 minutes. Finish with parsley and lemon and serve with boiled potatoes.
What it's based on
Mediterranean diet
One of the most studied ways of eating: legumes, vegetables, fish, olive oil and little processed food.
Calories made for you
We estimate what you burn at rest from your height, weight, age and sex, add your steps, gym and cardio, then take off about 550 kcal a day.
Check-ins on averages
Every 2 weeks we compare your 7-day average weight, so daily ups and downs don't change your plan.
Safe limits
Steady loss of 0.5–1% of your weight a week, and never below 1,200 kcal (women) or 1,500 kcal (men).
Your 2-week plan
An independent project. Not a medical service: talk to your doctor before starting a diet.