Meniu pentru 14-04-2017, ogo
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Ardei gras verde | 70g | 0.6 | 0.1 | 0 | 3.2 | 1.2 | 2.1 | 1.7 | 15 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Branza Cottage 4% grasime, K Classic | 200g | 24 | 8 | - | 8 | - | - | - | 202 |
Ou fiert tare | 1g | 0.1 | 0.1 | 4.2 | 0 | 0 | 1.2 | 0 | 2 |
Paine Graham Sylvester , Vel Pitar | 21g | 2.4 | 0.3 | - | 8.5 | 1.6 | 163.8 | 0.5 | 51 |
Sunca fina de curcan, Perutnina | 70g | 10.5 | 2.1 | - | 0.7 | - | - | 0.4 | 64 |
37.6 | 10.6 | 4.2 | 20.4 | 2.8 | 167.1 | 2.6 | 334 | ||
Gustare 1, ora 11:00 | |||||||||
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Alune, Soltino | 35g | 8.8 | 17.5 | - | 4.7 | - | - | - | 212 |
Eco Musli din cereale integrale cu seminte, K Classic | 20g | 2.6 | 1.5 | - | 10.8 | 2.4 | 2.2 | 0.2 | 72 |
Banane/Banana | 94g | 1 | 0.3 | 0 | 21.4 | 2.4 | 0.9 | 11.5 | 84 |
Lapte de consum integral 3.5% grasime, Milblu | 200g | 6.4 | 7 | - | 9.4 | 0 | - | 9.4 | 126 |
Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
20.3 | 28.2 | 0 | 55.8 | 5.9 | 6 | 25 | 557 | ||
Prânz, ora 14:00 | |||||||||
Iahnie de post (mancare cu fasole boabe), Scandia | 150g | 9.9 | 4.5 | - | 21.8 | - | - | - | 167 |
Varza, acra | 100g | 0.9 | 0.1 | 0 | 4.3 | 2.5 | 661 | 1.8 | 19 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Orez traditional cu legume, Vita Star | 50g | 1.4 | 1.1 | - | 10.9 | - | - | - | 59 |
Supa de rosii cu galuste, Andrada | 200g | 3.4 | 2.2 | 42.4 | 13.4 | 0.8 | 214.6 | 0.8 | 88 |
File din piept de pui la gratar, 365 | 80g | 24.7 | 3 | - | 0 | - | 400 | - | 127 |
40.3 | 10.9 | 42.4 | 50.4 | 3.3 | 1275.6 | 2.6 | 460 | ||
Gustare 2, ora 17:00 | |||||||||
Pro Mass, Pro Nutrition | 32g | 4.4 | 0.6 | - | 24.7 | 0.4 | 41.3 | 14.3 | 122 |
WPI Natur, Pro Nutrition | 44g | 40 | 0.4 | - | 0 | 0 | 25.1 | 0 | 161 |
Mere | 1g | 0 | 0 | 0 | 0.1 | 0 | - | 0.1 | 1 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
44.4 | 1 | 0 | 24.8 | 0.4 | 66.4 | 14.4 | 284 | ||
Cina, ora 20:00 | |||||||||
Cartofi cu Rozmarin la cuptor, facuti in casa | 50g | 1 | 2 | - | 8.5 | - | - | - | 55 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 108g | 25.8 | 19.2 | 81 | 0 | 0 | 89.6 | - | 283 |
26.8 | 21.2 | 81 | 8.5 | 0 | 89.6 | 0 | 338 | ||
Gustare 3, ora 18:00 | |||||||||
Pro Whey, Pro Nutrition | 22g | 14.3 | 1.7 | - | 4 | 0 | 20.9 | 4 | 98 |
Pro Mass, Pro Nutrition | 5g | 0.7 | 0.1 | - | 3.9 | 0.1 | 6.5 | 2.2 | 19 |
15 | 1.8 | - | 7.9 | 0.1 | 27.4 | 6.2 | 117 | ||
Total ingerat | 184.4 (mult) |
73.7 (mult) |
127.6 | 167.8 (mic) |
12.5 | 1632.1 |
50.8 (mult) |
2090 | |
Norma zilnică | min:87.5 max:131.3 |
min:58.1 max:69.7 |
min:235.1 max:261.3 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
Ridicare greutati, intens | 20min | -173 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Ridicare greutati, usor | 1min | -4 |
Metabolism bazal | -1874 | |
Total consumat | -2061 |
greutate - kg |
target 0 kg/lună |
estimare-1.3 kg/lună |