2 týden so-ne
sobota | do 300 | ||||||
snídaně | 250g tvaroh lian 1,1% tuku ,1 lžička kakaa | 32,5 | 10,25 | 0,5 | |||
100g piškoty opavia | 11,1 | 76,1 | 4,4 | ||||
250ml polotučného mléka 1,5 % tuku | 8,25 | 11,75 | 4 | ||||
svačina | 2 odměrky Whey protein isolate ( Dymatize ) | 46 | 5 | 3 | |||
2 svačina | 125 g syrovátkový sýr Breitunger | 33,75 | 0 | 0,63 | |||
oběd | 200 g kuřecí prsa (syr.stav ) pečené kuře | 37,8 | 0,6 | 2 | |||
120g ( syr. Stav ) = 375 g vařené rýže | 10,44 | 91,32 | 0,6 | ||||
svačina 3 | 100 g krkonošský sýr eidam 20% t.v.s. | 34 | 1 | 10 | |||
100 g( neuvařených ) = 310g vařených špaget | 8,4 | 78,2 | 1 | ||||
večeře | 200g treska opečená bez tuku na teflonu | 33 | 0 | 0,8 | |||
2 večeře | 1 odměrka Whey protein isolate ( Dymatize ) | 23 | 2,5 | 1,5 | |||
4, 1 l vody _čaj, 2 xkáva | 278,24 | 276,72 | 28,43 | ||||
neděle | do 400 | ||||||
snídaně | 250g tvaroh lian 1,1% tuku ,1 lžička kakaa | 32,5 | 10,25 | 0,5 | |||
100g piškoty opavia | 11,1 | 76,1 | 4,4 | ||||
250ml polotučného mléka 1,5 % tuku | 8,25 | 11,75 | 4 | ||||
100g hroznové víno | 0,7 | 18,2 | 0,5 | ||||
svačina 1 | 150 g treska filé na pečená-dušená teflonu | 24,75 | 0 | 0,6 | |||
100 g( neuvařených = 310 g vařených špaget špagety | 8,4 | 78,2 | 1 | ||||
oběd | 200 g kuřecí prsa (syr.stav ) pečená | 37,8 | 0,6 | 2 | |||
120g ( syr. Stav ) = 375g vařené rýže | 10,44 | 91,32 | 0,6 | ||||
svačina 2 | 5 racio chlebíčků rýžové se sojou | 4,5 | 40 | 1 | |||
1 odměrka Whey protein isolate ( Dymatize ) | 23 | 2,5 | 1,5 | ||||
svačina 3 | 5 racio chlebíčků rýžové se sojou | 4,5 | 40 | 1 | |||
150 g treska filé na pečená-dušená teflonu | 24,75 | 0 | 0,6 | ||||
1 večeře | 5 bílků + 2 celá vejce vařená | 31,2 | 1,6 | 13,7 | |||
2 večeře | 2 odměrky Whey protein isolate ( Dymatize ) | 46 | 5 | 3 | |||
4, 1 l vody _čaj, 2 xkáva | 267,89 | 375,52 | 34,4 |
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