Meniu 2500 Cal
Meniu 2500 Cal
Meniu 2500 Cal
Fasole Red kidney Lidl 255 283.1 21.4 2.6 32.1 0 1 cutie = 255 g
Fulgi de ovaz Crownfield Lidl 100 351 12 4.6 61 9.4 1 punga 500 g
Mix legume broccoli Lidl 450 126 8.6 2.3 14 0 1 punga - 450g
Conserva Linte Maxim's 240 129.6 9.6 0.7 16.3 9.6 o cutie=240g
36.5
TOTAL 1815 2020.3 161.7 41 228.9
Calorii
Meniul meu
Aliment Grame Calorii Proteine Lipide Carbohidrati Fibre Aproximari
Mere Idared 500 235 2 0.5 59 9
Impact whey isolate
(chocolate brownie) - 80 282.4 61.6 1 5.3 2.7 1 cupa = 25 g
MYPROTEIN
Ou de gaina 110 170.5 14.3 12.1 1.2 0 1 buc = 55 g
1 buc mare=
Albus de ou 50 26 5.5 0.1 0.4 0
30 g
iaurt grecesc Kolios
1 cutie = 200
continut scazut in 200 140 17 4 9 0
g
grasimi
1 cutie = 180
Humus Durra 50 150 4.8 9.9 10.5 0.3
g
Conserva ton in suc 1 conserva =
195 212.6 49.5 1.6 0 0
propriu Nixe Lidl 195 g
Fasole rosie Kidney - cutie 410g
255 283.1 19.9 1.5 38.3 0
Freshona (255g net)
Fulgi de ovaz
40 140.4 4.8 1.8 24.4 3.8 1 punga 500 g
Crownfield Lidl
Mazare boabe cutie 280 g
280 196 15.7 0.8 22.4 15.7
Freshona - Lidl net
Linte in conserva
250 220 16 1.5 30.3 0 1 cutie=400 g
Freshona Lidl
Varza acra murata 200 40 2.2 0.4 6.8 2
1 punga = 500
Arahide Carrefour 10 62 2.5 5.3 1.3 0.7
g
Migdale prajite Alesto 10 64.4 2.4 5.6 0.6 0 100g
1 lingurita = 5
Seminte de in 10 53.4 1.8 4.2 2.9 2.7
g
Miez seminte de 1 punga = 250
10 58.2 2.5 4.6 1.8 0.4
dovleac crud Jasmin g
Polen crud poliflor 1 cutie = 250
5 16.8 1.1 0.4 1.9 0.7
Apiland g
Banane 150 133.5 1.7 0.5 34.2 3.9 1 buc = 170 g
o punga =
stafide aurii alesto 10 31.7 0.3 0.1 7.4 0.3
250g
TOTAL 2415 2516 225.6 55.9 257.7 42.2
Mic Dejun: 07.00
2oua, 2albusuri, 1 lipie
Preantrenament: 08.00
1 cupa proteine, 1 banana, 1 lg seminte in, 5g polen
Postantrenament: 11.00
1 cupa proteine, 4 lg fulgi ovaz
Gustare 1 : 14.00
3 mere, 10 g arahide/migdale/seminte dovleac, 1/200g iaurt Kolios, 10g stafide aurii
Pranz: 16.00
1 Conserva ton in suc propriu Nixe Lidl, 1 conserva Fasole rosie Kidney –Freshona, 1 ceapa
Gustare 2 : 18.00
1 lg hummus + morcov+ ardei gras+ castravete
Cina: 20.00
1 conserva linte/mazare + 200g kimci
Cumparaturi saptamanale:
20 oua – 20 RON
5 banane – 7 RON
1 castravete 4 RON