Meniu pentru 19-06-2017, ogo
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sunca fina de curcan, Perutnina | 73g | 11 | 2.2 | - | 0.7 | - | - | 0.4 | 67 |
Branza de vaci Moldovita, Raraul | 200g | 20.4 | 10.6 | - | 7.2 | 0 | 800 | 7.2 | 206 |
Grau Intreg, VelPitar | 23g | 2.5 | 0.4 | - | 8.5 | 2 | 113.6 | 0.5 | 52 |
Castravete, fara coaja, crud | 73g | 0.4 | 0.1 | 0 | 1.6 | 0.5 | 1.5 | 1 | 9 |
34.3 | 13.3 | 0 | 18 | 2.5 | 915.1 | 9.1 | 334 | ||
Gustare 1, ora 11:00 | |||||||||
Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
Fulgi ecologici din 5 cereale, K Classic | 10g | 1.1 | 0.3 | - | 6 | 1.2 | 0.4 | 0.1 | 34 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Eco fulgi mari de ovaz integral, K Classic | 10g | 1.3 | 0.7 | - | 5.9 | 1 | 0.8 | 0.1 | 38 |
Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 300g | 11.7 | 6.9 | - | 2.7 | 1.8 | 33 | 2.4 | 123 |
15.6 | 9.8 | 0 | 24.1 | 5.1 | 37.1 | 6.5 | 258 | ||
Prânz, ora 14:00 | |||||||||
Fasole boabe albe in sos tomat, Green Country, K Classic | 62g | 3.2 | 0.6 | - | 8.4 | 2.2 | 186 | 3.2 | 52 |
File din piept de pui la gratar, 365 | 75g | 23.2 | 2.9 | - | 0 | - | 375 | - | 119 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Pilaf de orez | 50g | 0.8 | 0.7 | - | 10.3 | - | - | - | 50 |
Orez cu ciuperci, Birds Eye | 50g | 1.6 | 0.9 | - | 10.6 | - | - | - | 57 |
Ciorba radauteana din pulpe de pui | 200g | 6.2 | 6.8 | - | 3.4 | 0.8 | - | - | 101 |
Iahnie de fasole de post | 62g | 4 | 2.3 | - | 9.2 | 2.2 | - | - | 75 |
Grau Intreg, VelPitar | 28g | 3 | 0.5 | - | 10.3 | 2.4 | 138.3 | 0.6 | 63 |
42 | 14.7 | 0 | 52.2 | 7.6 | 699.3 | 3.8 | 517 | ||
Gustare 2, ora 17:00 | |||||||||
Pro Mass, Pro Nutrition | 50g | 6.9 | 0.9 | - | 38.6 | 0.7 | 64.5 | 22.4 | 190 |
FitUp Strawberry, Pro Nutrition | 15g | 9.2 | 0.6 | - | 3.5 | 0.2 | 11.4 | 3.5 | 57 |
Pro Whey, Pro Nutrition | 15g | 9.8 | 1.1 | - | 2.7 | 0 | 14.3 | 2.7 | 67 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Banane/Banana | 60g | 0.7 | 0.2 | 0 | 13.7 | 1.6 | 0.6 | 7.3 | 54 |
WPI Natur, Pro Nutrition | 10g | 9.1 | 0.1 | - | 0 | 0 | 5.7 | 0 | 37 |
35.7 | 2.9 | 0 | 58.5 | 2.5 | 96.5 | 35.9 | 405 | ||
Cina, ora 20:00 | |||||||||
Grau Intreg, VelPitar | 30g | 3.2 | 0.5 | - | 11 | 2.6 | 148.2 | 0.7 | 67 |
Macrou afumat, fara cap, Nautica | 70g | 14.5 | 14.7 | - | 0 | - | - | - | 191 |
Sardine in ulei vegetal, Aro | 45g | 10.6 | 3 | - | 0 | 0 | 270 | 0 | 70 |
Cartofi pai, congelati, Buitoni | 44g | 1.1 | 2.1 | - | 10.2 | 0.8 | 0 | 0.1 | 65 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
29.4 | 20.3 | 0 | 21.2 | 3.4 | 418.2 | 0.8 | 393 | ||
Gustare 3, ora 18:00 | |||||||||
Pro Whey, Pro Nutrition | 35g | 22.8 | 2.6 | - | 6.3 | 0 | 33.3 | 6.3 | 156 |
22.8 | 2.6 | - | 6.3 | 0 | 33.3 | 6.3 | 156 | ||
Total ingerat | 179.8 (mult) |
63.6 |
0 | 180.3 (mic) |
21.1 | 2199.5 |
62.4 (mult) |
2063 | |
Norma zilnică | min:84 max:126 |
min:57.3 max:68.8 |
min:232.1 max:257.9 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
Ridicare greutati, intens | 20min | -173 |
Ridicare greutati, usor | 1min | -4 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
Metabolism bazal | -1839 | |
Total consumat | -2026 |
greutate - kg |
target 0 kg/lună |
estimare-1.3 kg/lună |