Every Day Way of Eating

2 cheat meals per week are allowed! (including alcohol)..

This daily way of eating is ideal but I have to stay that it is quite difficult to follow, specially when you see the meat and fish quantities. Personally, I lost 4 KG in 10 months by following MORE OR LESS this way of eating. And doing more than 2 cheat meals per week and not respecting fully the quantities. HOWEVER I have still being following the general principles of avoiding eating sweet up to when you are hungry in the afternoon, and always eat my breakfast with bread and cheese in the morning, meat and starch at lunch (no starters no desserts – or sometimes one…) and trying to eat fish in the evening. The result is still here: – 4 KG.

What I (should) eat on a daily basis

I am 5.8 feet (which is 176 cm), all my quantities will be based on 176 cm. Please refer to the advised quantities to get the one that suit your height.


  • 2 slices of bread (75 grams for my height)
  • 1 table spoon of olive oil OR 10 grams of butter
  • Loads of cheese (110 grams)
  • Coffee or tea WITH NO SUGAR


  • Loads of meat:
    195 grams of red meat
    OR 245 grams of white meat
    OR 215 grams of delicatessen (salami, sausages…)
    OR 3/4 eggs [eggs should only be eaten once a week]
  • Starch: rice, pasta, chips, potatoes… [4 table spoons for me]

Afternoon snack!!! (For any height)

  • Dark chocolate (min 54 % cacao) OR any kind of nuts, walnuts, etc. OR olives
  • Any fruits OR dry fruits OR orange juice (100% pressed fruit and drink half a liter)


  • Loads of Fish [275 grams for my height!!!]
  • Vegetables [4 table spoons again for my height]

Now calculate your Every Day quantities »

11 thoughts on “Every Day Way of Eating

  1. i am aware that the French Gov’t did a study and this diet plan was identified as possibly contributing to hyperlipidemia> What should be done to minimize the risk or effect of this in conjunction with this?

    • Hi Gary,

      Thanks for your comment. I have just performed a search on the Internet about this and I couldn’t find anything related to the Chrono Nutrition. On the contrary, it seems to reduce the risks of hyperlipidemia. PLease let me know if you find any article on this matter. Thank you!

  2. Pingback: Dr Delabos books if you can read French | My Chrono Diet

  3. Hi! On the page to calculate what quantities you need for the Every Day Diet it lists a protein bar or powder in addition to the veg. oils & fruit snacks you mention here. Did you find you didn’t need the additional protein in the afternoon and just drop it? Thanks!

    • Hi Lynn, no you can’t get rid of the protein as I have already tries without it and you feel more like eating when you don’t have it therefore it may not work as good. 🙂

  4. Thank you for this blog! I would like to try this diet to loose 10 lbs that have been bugging me for some time. However, I prefer to eat less meat and dairy. Would the Chrono diet work with chickpeas or another vegetarian option for lunch? And, perhaps a nut butter (instead of cheese) for breakfast? Or, are the cheese and meat necessary for this diet to work correctly? Please let me know your experience/thoughts. Thank you again!

    • Hi, I don’t think it will work that way! There is nothing instead for breakfast ,it’s important to be animal fat.And lunch as well,preferably red meat with carbs.

  5. Hello,
    I will start chrono diet in next couple of days but I need a small advice. Since I work during night hours 23 – 09h (IT support for oversea company, yeah I know it’s not healthy), is there any different diet regiment? For example, should breakfast or dinner be any different from above?

  6. I am vegetarian and I drink milk/eat yogurt daily.
    Is there a way to adapt this diet to exclude meat?
    Are there links to other adaptations?
    Thank you.

  7. I am 5ft 2. I have been diagnosed with rheumatoid arthritis 3 months ago. I am trying to eat clean. Lots of veggies, fruit, chicken and fish and avoid foods which may cause a flare up. I am avoiding gluten, diary, citrus, nightshade vegetables., What should my meal plan look like? prior to this I used to go to the gym 4 days a week. I currently on methotrexate prescribed by my rhumotologist.

    Many thanks


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