FRUKOST
1 avocado
50 g frysta räkor
2 ägg
LUNCH
1,5 st ägg
1/2 dl smör
1/2 dl riven ost
2 körsbärstomater
50g blomkål
20 g lök
60g ekologisk bacon
MELLANMÅL
125 ml kokosgrädde
1 tesked kardemumma
1 tesked kanel
TILL KVÄLLEN
95g tonfisk i olja
75g fetaost
20g ruccola
20g bladspenat
10 oliver
1 avocado
2 msk olivolja
30g blåmögelost
30g sidfläsk
| Ingrediens | Energi | Protein | Fett | Kolhydr. | Fibrer | Alkohol | |
|---|---|---|---|---|---|---|---|
| frukost | |||||||
| 1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 g | 0 g | |
| 50 g räkor | 49 kcal | 10 g | 1 g | 0 g | 0 g | 0 g | |
| 2 st ägg | 173 kcal | 15 g | 12 g | 1 g | 0 g | 0 g | |
| lunch | |||||||
| 1,5 st ägg | 130 kcal | 12 g | 9 g | 0 g | 0 g | 0 g | |
| 1/2 dl smör | 324 kcal | 0 g | 36 g | 0 g | 0 g | 0 g | |
| 1/2 dl riven ost | 68 kcal | 5 g | 5 g | 0 g | 0 g | 0 g | |
| 2 st körsbärstomater | 8 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| 50 g blomkål | 14 kcal | 1 g | 0 g | 2 g | 1 g | 0 g | |
| 20 g lök | 6 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| 60 g bacon | 207 kcal | 8 g | 20 g | 0 g | 0 g | 0 g | |
| mellanmål | |||||||
| 125 ml kokosgrädde | 269 kcal | 3 g | 28 g | 4 g | 0 g | 0 g | |
| 1 tesked kardemumma | 11 kcal | 0 g | 1 g | 1 g | 1 g | 0 g | |
| 1 tesked kanel | 12 kcal | 0 g | 0 g | 2 g | 1 g | 0 g | |
| till kvällen | |||||||
| 95 g tonfisk i olja | 240 kcal | 23 g | 17 g | 0 g | 0 g | 0 g | |
| 75 g fetaost | 224 kcal | 11 g | 19 g | 3 g | 0 g | 0 g | |
| 20 g rucolasallat | 6 kcal | 1 g | 0 g | 0 g | 0 g | 0 g | |
| 20 g bladspenat | 3 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 10 st oliver | 52 kcal | 1 g | 5 g | 1 g | 1 g | 0 g | |
| 1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 g | 0 g | |
| 2 msk olivolja | 241 kcal | 0 g | 27 g | 0 g | 0 g | 0 g | |
| 30 g blåmögelost | 129 kcal | 3 g | 13 g | 1 g | 0 g | 0 g | |
| 30 g sidfläsk | 80 kcal | 5 g | 7 g | 0 g | 0 g | 0 g | |
| Totalt | 2 719 kcal | 416 kcal | 2 183 kcal | 87 kcal | 33 kcal | 0 kcal | |
| i gram | 103 g | 247 g | 21 g | 17 g | 0 g | ||
| i energiprocent | 15 % | 80 % | 3 % | 1 % | 0 % | ||
