Meniu pentru 10-03-2012, fit4life
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Piept curcan | 100g | 23 | 2 | - | 1 | - | - | 1 | 114 |
| Spanac, crud | 100g | 2.9 | 0.4 | 0 | 3.6 | 2.2 | 79 | 0.4 | 23 |
| Ciuperci din conserva | 50g | 1 | 0 | 0 | 2.6 | 1.2 | 0 | 1 | 13 |
| Omleta de albus | 150g | 16.5 | 0 | 0 | 1.5 | 0 | 0 | 0 | 72 |
 | 43.4 | 2.4 | 0 | 8.7 | 3.4 | 79 | 2.4 | 222 | |
| Gustare 1, ora 10:00 | |||||||||
| Smoothie mango-banana | 250ml | 1.8 | 0.8 | 0 | 33.8 | 4.3 | 0 | 28.8 | 176 |
| 1.8 | 0.8 | 0 | 33.8 | 4.3 | 0 | 28.8 | 176 | |
| Prânz, ora 13:00 | |||||||||
| Piept de pui la gratar | 150g | 33.9 | 5.4 | 89.3 | 3.6 | 0 | 857.1 | 0 | 197 |
| Broccoli | 200g | 5.6 | 0.8 | 0 | 13.2 | 5.2 | 66 | 3.4 | 68 |
| Cartofi dulci | 60g | 1 | 0.1 | 0 | 12.1 | 1.8 | 0 | 0 | 52 |
| Rosii | 150g | 1.4 | 0.3 | 0 | 5.9 | 1.8 | 7.5 | 3.9 | 27 |
| 41.9 | 6.6 | 89.3 | 34.8 | 8.8 | 930.6 | 7.3 | 344 | |
| Gustare 2, ora 16:00 | |||||||||
| Portocale | 150g | 1.4 | 0 | 0 | 17.6 | 3.6 | 0 | 14.1 | 71 |
| Concentrat proteic Iso Whey vanilla/chocolate, Pro Nutrition | 30g | 24.6 | 1.3 | 0 | 2.3 | 0 | 0 | 0 | 119 |
| 26 | 1.3 | 0 | 19.9 | 3.6 | 0 | 14.1 | 190 | |
| Cina, ora 18:00 | |||||||||
| Avocado | 80g | 1.6 | 11.8 | 0 | 6.8 | 5.4 | 0 | 0.6 | 128 |
| Fasole neagra, boabe, gatita, fiarta, fara sare | 80g | 7.1 | 0.4 | 0 | 19 | 7 | 0.8 | - | 106 |
| Quinoa, gatita | 150g | 6.6 | 2.9 | 0 | 32 | 4.2 | 10.5 | - | 180 |
| Rosii | 150g | 1.4 | 0.3 | 0 | 5.9 | 1.8 | 7.5 | 3.9 | 27 |
| 16.7 | 15.4 | 0 | 63.7 | 18.4 | 18.8 | 4.5 | 441 | |
| Gustare 3, ora 20:00 | |||||||||
| Cottage cheese 0.6% grasime, ASDA | 170g | 15.6 | 1 | - | 7.7 | - | 35.7 | 3.6 | 102 |
| Dulceata fara zahar, facuta in casa | 20g | 0.3 | 0.1 | - | 3.3 | - | - | - | 14 |
| 15.9 | 1.1 | - | 11 | - | 35.7 | 3.6 | 116 | |
| Total ingerat | 145.7 (mult) |
27.6 (mic) |
89.3 | 171.9 |
38.5 | 1064.1 |
60.7 (mult) |
1489 | |
| Norma zilnică | min:49 max:73.5 |
min:41.4 max:49.6 |
min:167.5 max:186.1 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Aerobic, predare | 100min | -492 |
| Metabolism bazal | -1225 | |
| Total consumat | -1717 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-1.8 kg/lună | ||
 |
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