FRUKOST: (omelett)
1,5 ägg
1/2 lök
1dl grädde
1/2 dl riven ost
25g smör
100g champinjoner
LUNCH: (lax med sparris)
1 tomat
50g sparris
20g smör
125g lax
4 msk hollandaise
20g rödlök
10g bladspenat
MELLANMÅL
125ml kokosmjölk
20g hallon (8st)
1 ägg
MIDDAG: (laxsallad)
15g bladspenat
8 kalamataoliver
45g paprika
175g varmrökt lax
1 avocado
| Ingrediens | Energi | Protein | Fett | Kolhydr. | Fibrer | Alkohol | |
|---|---|---|---|---|---|---|---|
| frukost: (omelett) | |||||||
| 1,5 st ägg | 130 kcal | 12 g | 9 g | 0 g | 0 g | 0 g | |
| 1/2 st lök | 24 kcal | 1 g | 0 g | 5 g | 1 g | 0 g | |
| 1 dl grädde | 371 kcal | 2 g | 40 g | 3 g | 0 g | 0 g | |
| 1/2 dl riven ost | 68 kcal | 5 g | 5 g | 0 g | 0 g | 0 g | |
| 25 g smör | 180 kcal | 0 g | 20 g | 0 g | 0 g | 0 g | |
| 100 g champinjoner | 26 kcal | 3 g | 0 g | 3 g | 1 g | 0 g | |
| lunch: (lax med sparris) | |||||||
| 1 st tomat | 27 kcal | 1 g | 0 g | 4 g | 2 g | 0 g | |
| 50 g sparris | 13 kcal | 2 g | 0 g | 1 g | 1 g | 0 g | |
| 20 g smör | 144 kcal | 0 g | 16 g | 0 g | 0 g | 0 g | |
| 125 g lax | 226 kcal | 23 g | 15 g | 0 g | 0 g | 0 g | |
| 4 msk hollandaisesås | 339 kcal | 2 g | 37 g | 1 g | 0 g | 0 g | |
| 20 g rödlök | 6 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| 10 g bladspenat | 2 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| mellanmål | |||||||
| 125 ml kokosmjölk | 196 kcal | 2 g | 20 g | 3 g | 0 g | 0 g | |
| 20 g hallon | 7 kcal | 0 g | 0 g | 1 g | 1 g | 0 g | |
| 1 st ägg | 87 kcal | 8 g | 6 g | 0 g | 0 g | 0 g | |
| middag: (laxsallad) | |||||||
| 15 g bladspenat | 3 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 8 st kalamataoliver | 44 kcal | 0 g | 3 g | 3 g | 1 g | 0 g | |
| 45 g paprika | 11 kcal | 0 g | 0 g | 2 g | 1 g | 0 g | |
| 175 g varmrökt lax | 295 kcal | 40 g | 15 g | 0 g | 0 g | 0 g | |
| 1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 g | 0 g | |
| Totalt | 2 436 kcal | 417 kcal | 1 872 kcal | 119 kcal | 27 kcal | 0 kcal | |
| i gram | 103 g | 212 g | 29 g | 14 g | 0 g | ||
| i energiprocent | 17 % | 77 % | 5 % | 1 % | 0 % | ||
