AlimenteProteineGrasimi (lipide)Carbohidrati (glucide)KCalorii

Branza grasa de vaci1394,5156

Branza slaba de vaci171,2497

Branza telemea de vaca1717,21243

Cascaval25191283

Lapte de vaca integral3,53,64,867

Lapte de vaca partial degresat II3,524,953

Smantana2,5303,1300

Cod in sos tomat14,91,32,985

Crap in ulei10,66,94,3125

Hering in ulei13,728,9325

Hering in sos tomat16,210,41,8170

Macrou in sos tomat14,510,61,6164

Macrou in ulei16,220,7259

Ou de gaina (gr. pe buc.)7,06,00,6171

Paine de grau alba7,50,452,0274

Ardei gras verde1,10,22,517

Salata verde1.20.33.317

Cartofi (fierti)1,70,217,480

Castraveti1,30,22,919

Morcovi1,50,38,845

Rosii1,30,24,827

Ridichii de luna0,60,13,819

Varza alba1,80,25,833

Castraveti in otet0,6-1,59

Gogosari intregi in otet0,7-3,015

Bere 4% alcool0,7-551

Banane1,30,613,466

Caise1,013,057

Grepfruit0,50,26,530

Lamai0,90,76,236

Pere1,01,016,079

Piersici1,0-10,045

Portocale0,80,210,147

Prune0,60,121,089

Miere de albine0,481,3335

Pulpe de pui la gratar20.310.50.5177

Piept de pui la gratar22.63.62.4131

Ceafa de porc

15.218.8-232

Cotlet de porc

27.914.2-247

Carne de porc semi-grasa

2129.7-29.3

Snitel - Carne de Porc29.38.114.6248.5

Snitel pui/Crispy Chicken

151318253

Chiftele prajite

18504550

Piure de cartofi2416106

Orez fiert2.70.328.2130

KCALORII : 2250-2550 PT MENTINERE 1650-1950 PT DEFICIT CALORICPROTEINE: 160GGRASIMI : 58GCARBOHIDRATI: 272-374 PT MENTINERE 131-187 PT DEFICIT CALORIC

Prima masMeniul 1 (carne cu legume) 150g pulpe de pui la grtar/cuptor 38g prot, 11g grsimi, 250kcal 250g mix legume mexicane sau 500g legume proaspete 4g prot, 25g carbo, 130kcal 2 felii de pine integral 7g prot, 30g carbo, 150kcal 15g unt 65% grsime 10g grsimi, 90kcalTotal: 49g prot, 21g grsimi, 55g carbo, 620kcalMeniul 2 (ou cu legume) 4 ou ntregi i 5 albuuri 40g prot, 20g grsimi, 360kcal 250g mix legume mexicane sau 500g legume proaspete 4g prot, 25g carbo, 130kcal 2 felii de pine integral 7g prot, 30g carbo, 150kcalTotal: 51g prot, 20g grsimi, 55g carbo, 640kcalMeniul 3 (ton cu pine integral) o conserv de ton n ulei (180g) 34g prot, 15g grsimi, 270kcal 3 felii de pine integral 12g prot, 44g carbo, 230kcal 10g unt 65% 6.5g grsime, 60kcal ceva legume sau salat 10g carbo, 45kcalTotal: 46g prot, 15g grsimi, 54g carbo, 605kcalA doua masMeniul 1 (pulpe i cartofi) 200g pulpe pui la grtar/cuptor 50g prot, 15g grsimi, 330kcal 200g cartofi copi/fieri 4g prot, 40g carbo, 180kcal 10g unt 65% 6.5g grsime, 60kcal un bol de salat de varz/legume 15g carbo, 70kcalTotal: 54g prot, 22g grsimi, 55g carbo, 640kcalMeniul 2 (cotlet i cartofi) 200g cotlet de porc la grtar/cuptor 52g prot, 22g grsimi, 400kcalsau200g pstrv la grtar/cuptor 60g prot, 21g grsimi, 440kcal 200g cartofi copi/fieri 4g prot, 40g carbo, 180kcal un fruct 20g carbo, 80kcalTotal: 56g prot, 22g grsimi, 60g carbo, 700kcalA treia masMeniul 1 (carne i cartofi) 200g cotlet de porc la grtar/cuptor 52g prot, 22g grsimi, 400kcalsau200g pstrv la grtar/cuptor 60g prot, 21g grsimi, 440kcalsau200g pulpe de pui la grtar/cuptor cu nite unt 50g prot, 20g grsimi, 375kcal 200g cartofi copi/fieri 4g prot, 40g carbo, 180kcal un fruct 20g carbo, 80kcalTotal: 56g prot, 22g grsimi, 60g carbo, 700kcalMeniul 2 (paste cu sos de pui) Pentru sos:200g piept de pui cntrit crud 42g prot, 4g grsimi, 200kcaldou linguri de ulei 11g grsimi, 100kcalceap, roii, alte legume 15g carbo, 50kcal 250g paste fierte (100g paste cntrite crude) 10g prot, 77g carbo, 350kcalTotal: 52g prot, 14g grsimi, 92 carbo, 700kcalMeniul 3 (shaorma) O shaorma mare care s conin urmtoarele ingrediente:150g carne de pui 40g prot, 3g grasimi, 200kcallipia (110g) 6g prot, 2g grasimi, 40g carbo, 200kcal3-4 cartofi prjii (roag-l s nu-i pun mai mult) 2g grasimi, 4g carbo, 40kcalmult varz, morcovi, porumb, roii, castravei 15g carbo, 65kcal*multe legume ca s umple lipia!2-3 linguri de sos de roii 30kcalTotal: 53g prot, 9g grasimi,85g carbo, 650kcal (Shaorma e foarte ok dac nu pui grsimi sau cartofi n ea)

Masa 1 o conserv de ton n suc propriu (180g) = 27g prot, 2g grsimi,125 kcal 2 ou = 13g prot, 10g grsimi, 145 kcal 2 felii de pine medii = 5g prot, 40g carbo, 200 kcal + ceva legumeTotal: 46g prot, 14g grsimi, 47g carbo, 500 kcalMasa 2200g piept pui (cntrit crud, gtit fr ulei) = 42g prot, 5g grsimi, 215 kcal 200g cartofi copi la cuptor/fieri =4g prot, 40g carbo, 180 kcal 400g salat de legume / mix de legume congelate = 25g carbo, 100 kcalTotal: 46g prot, 5g grsimi, 65g carbo, 495 kcalMasa 3250g pulpe pui dezosate (cntrite crude, gtite cum vrei dar fr ulei) = 47g prot, 14g grsimi, 315 kcal 200g cartofi gtii cum vrei dar fr ulei = 4g prot, 40g carbo, 180 kcal 15g unt 65% = 9g grsimi, 90 kcal o salat mic de legume/murturi/varz (250g) = 15g carbo, 75 kcalTotal: 51g prot, 23g grsimi, 55g carbo, 660 kcal

Total pe zi : 143g prot, 42g grsimi, 167g carbo, 1655 kcal