Meniu pentru 11-09-2016, alecsandrucormos
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 18:50 | |||||||||
Broccoli | 60g | 1.7 | 0.2 | 0 | 4 | 1.6 | 19.8 | 1 | 21 |
Ou de gaina | 140g | 17.6 | 13.9 | 592.2 | 1.1 | 0 | 0 | 0 | 201 |
19.3 | 14.1 | 592.2 | 5.1 | 1.6 | 19.8 | 1 | 222 | ||
Gustare 1, ora 18:53 | |||||||||
Iaurt grecesc degresat 0% grasime, Olympus | 150g | 12.8 | 0 | - | 6 | 0 | 45 | 6 | 75 |
Zmeura proaspata | 50g | 0.6 | 0.3 | 0 | 6 | 3.3 | 0.5 | 2.2 | 26 |
Fulgi de ovaz | 50g | 8.5 | 3.5 | 0 | 33.2 | 5.3 | 1 | - | 195 |
21.9 | 3.8 | 0 | 45.2 | 8.6 | 46.5 | 8.2 | 296 | ||
Prânz, ora 18:55 | |||||||||
Ulei de masline | 10ml | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 89 |
Rosii | 100g | 0.9 | 0.2 | 0 | 3.9 | 1.2 | 5 | 2.6 | 18 |
Piept de pui | 150g | 31.2 | 13.8 | 96 | 0 | 0 | 94.5 | 0 | 258 |
Spanac | 100g | 2.9 | 0 | 0 | 3.6 | 2.2 | 0 | 0.4 | 23 |
35 | 24 | 96 | 7.5 | 3.4 | 99.5 | 3 | 388 | ||
Gustare 2, ora 18:57 | |||||||||
Nuci | 30g | 4.6 | 19.6 | 0 | 4.1 | 2 | 0 | 0.8 | 197 |
4.6 | 19.6 | 0 | 4.1 | 2 | 0 | 0.8 | 197 | ||
Cina, ora 18:57 | |||||||||
Ton, conserva in ulei | 150g | 43.7 | 12.3 | 27 | 0 | 0 | 531 | 0 | 297 |
Naut fiert fara sare | 100g | 8.9 | 2.6 | - | 27.4 | 7.6 | 7 | 4.8 | 164 |
Spanac | 50g | 1.5 | 0 | 0 | 1.8 | 1.1 | 0 | 0.2 | 12 |
Rosii | 50g | 0.5 | 0.1 | 0 | 2 | 0.6 | 2.5 | 1.3 | 9 |
Ulei de masline | 10ml | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 89 |
54.6 | 25 | 27 | 31.2 | 9.3 | 540.5 | 6.3 | 571 | ||
Gustare 3, ora 18:59 | |||||||||
Supliment nutritiv whey protein isolates, ON | 30g | 23.7 | 1 | 29.7 | 3 | - | 59.4 | 1 | 119 |
Lapte degresat 0.1%, Dorna | 300ml | 10.2 | 0.3 | - | 14.4 | - | - | - | 102 |
33.9 | 1.3 | 29.7 | 17.4 | - | 59.4 | 1 | 221 | ||
Total ingerat | 169.3 (mult) |
87.8 (mult) |
744.9 | 110.5 (mic) |
24.9 | 765.7 |
20.3 |
1895 | |
Norma zilnică | min:95 max:142.5 |
min:52.6 max:63.2 |
min:213.2 max:236.9 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Metabolism bazal | -2004 | |
Total consumat | -2004 |
greutate - kg |
target 0 kg/lună |
estimare-2 kg/lună |