FRUKOST
1 avocado
1 ägg
15g blåmögelost
LUNCH
1 avocado
150g sidfläsk
1/2 dl smör
50g blomkål
1/2 lök
35g smör
MELLANMÅL
1 ägg
250ml kokosgrädde
1 msk kanel
1 tsk kardemumma
TILL KVÄLLEN
35g smör
1/3 rödlök
3 körsbärstomater
70g champinjoner
10g ruccola
10g bladspenat
150g torskfile
SNACKS
36g blåmögelost
8 kalamataoliver
Ingrediens | Energi | Protein | Fett | Kolhydr. | Fibrer | Alkohol | |
---|---|---|---|---|---|---|---|
frukost | |||||||
1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 g | 0 g | |
1 st ägg | 87 kcal | 8 g | 6 g | 0 g | 0 g | 0 g | |
15 g blåmögelost | 64 kcal | 1 g | 6 g | 0 g | 0 g | 0 g | |
lunch | |||||||
1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 g | 0 g | |
150 g sidfläsk | 402 kcal | 26 g | 34 g | 0 g | 0 g | 0 g | |
1/2 dl smör | 324 kcal | 0 g | 36 g | 0 g | 0 g | 0 g | |
50 g blomkål | 14 kcal | 1 g | 0 g | 2 g | 1 g | 0 g | |
1/2 st lök | 24 kcal | 1 g | 0 g | 5 g | 1 g | 0 g | |
35 g smör | 252 kcal | 0 g | 28 g | 0 g | 0 g | 0 g | |
mellanmål | |||||||
1 st ägg | 87 kcal | 8 g | 6 g | 0 g | 0 g | 0 g | |
250 ml kokosgrädde | 537 kcal | 5 g | 55 g | 8 g | 0 g | 0 g | |
1 msk kanel | 36 kcal | 0 g | 0 g | 6 g | 4 g | 0 g | |
1 tsk kardemumma | 11 kcal | 0 g | 1 g | 1 g | 1 g | 0 g | |
till kvällen | |||||||
35 g smör | 252 kcal | 0 g | 28 g | 0 g | 0 g | 0 g | |
1/3 st rödlök | 16 kcal | 1 g | 0 g | 3 g | 1 g | 0 g | |
3 st körsbärstomater | 11 kcal | 0 g | 0 g | 2 g | 1 g | 0 g | |
70 g champinjoner | 18 kcal | 2 g | 0 g | 2 g | 1 g | 0 g | |
10 g rucolasallat | 3 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
10 g bladspenat | 2 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
150 g torskfilé | 113 kcal | 26 g | 1 g | 0 g | 0 g | 0 g | |
snacks | |||||||
36 g blåmögelost | 155 kcal | 3 g | 15 g | 1 g | 0 g | 0 g | |
8 st kalamataoliver | 44 kcal | 0 g | 3 g | 3 g | 1 g | 0 g | |
Totalt | 2 927 kcal | 357 kcal | 2 375 kcal | 152 kcal | 43 kcal | 0 kcal | |
i gram | 88 g | 269 g | 37 g | 22 g | 0 g | ||
i energiprocent | 12 % | 81 % | 5 % | 1 % | 0 % |