Prövar keto – dag 12 – Mer Motivation

FRUKOST:
10 skivor bacon
2 stekta ägg

Mellanmål:
125ml kokosmjölk
10 frysta hallon

LUNCH: (laxsallad)
15g bladspenat
8 kalamataoliver
45g paprika
175g varmrökt lax
1 avocado

MIDDAG
150g fläskytterfile
3 msk bearnaise
1/2 lök
160 g brysselkål (8 st)
15g smör
1/2 avocado
1/2 klyfta vitlök

Mellanmål:
30g blåmögelost

Ingrediens	Energi	Protein	Fett	Kolhydr.	Fibrer	Alkohol
frukost:
	10 skivor bacon	603 kcal	23 g	57 g	0 g	0 g	0 g
	2 st ägg	173 kcal	15 g	12 g	1 g	0 g	0 g
mellanmål:
	125 ml kokosmjölk	196 kcal	2 g	20 g	3 g	0 g	0 g
	10 st frysta hallon	8 kcal	0 g	0 g	1 g	1 g	0 g
lunch: (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
middag
	150 g fläskytterfilé	160 kcal	31 g	4 g	0 g	0 g	0 g
	3 msk bearnaisesås	213 kcal	1 g	23 g	1 g	0 g	0 g
	1/2 st lök	24 kcal	1 g	0 g	5 g	1 g	0 g
	160 g brysselkål	70 kcal	5 g	0 g	8 g	7 g	0 g
	15 g smör	108 kcal	0 g	12 g	0 g	0 g	0 g
	1/2 st avokado	118 kcal	1 g	12 g	1 g	3 g	0 g
	1/2 klyfta vitlök	4 kcal	0 g	0 g	1 g	0 g	0 g
mellanmål:
	30 g blåmögelost	129 kcal	3 g	13 g	1 g	0 g	0 g
	Totalt	2 396 kcal	515 kcal	1 735 kcal	109 kcal	37 kcal	0 kcal
	i gram		127 g	196 g	27 g	19 g	0 g
	i energiprocent		21 %	72 %	5 %	2 %	0 %

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