Dag 13:
FRUKOST: (choklad-mousse)
1 avocado
3/7 dl kakao
1 jordgubbe
6 frysta hallon
2,5 krm ekologiskt vaniljpulver
1/4 dl vispgrädde
70ml kokosmjölk
LUNCH
150g fläskytterfile
2,5 msk bearnaise
1/2 lök
65 g brysselkål (8 st)
15g smör
1/2 klyfta vitlök
MELLANMÅL
100g fläskytterfile
125 ml kokosmjölk
8 frysta hallon
1 krm vaniljpulver ekologiskt
1 tsk pressad citron
MIDDAG: (flamstekt lax)
50g fetaost
125g lax
10g smör
8 kalamataoliver
50g surkål
| Ingrediens | Energi | Protein | Fett | Kolhydr. | Fibrer | Alkohol | |
|---|---|---|---|---|---|---|---|
| dag 13: | |||||||
| frukost: (choklad-mousse) | |||||||
| 1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 g | 0 g | |
| 3/7 dl kakaopulver | 67 kcal | 4 g | 4 g | 2 g | 6 g | 0 g | |
| 1 st jordgubbar | 12 kcal | 0 g | 0 g | 2 g | 1 g | 0 g | |
| 6 st frysta hallon | 5 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| 2,5 krm vaniljpulver | 4 kcal | 0 g | 0 g | 0 g | 1 g | 0 g | |
| 1/4 dl vispgrädde | 93 kcal | 1 g | 10 g | 1 g | 0 g | 0 g | |
| 70 ml kokosmjölk | 110 kcal | 1 g | 11 g | 2 g | 0 g | 0 g | |
| lunch | |||||||
| 150 g fläskytterfilé | 160 kcal | 31 g | 4 g | 0 g | 0 g | 0 g | |
| 2,5 msk bearnaisesås | 178 kcal | 1 g | 19 g | 1 g | 0 g | 0 g | |
| 1/2 st lök | 24 kcal | 1 g | 0 g | 5 g | 1 g | 0 g | |
| 65 g brysselkål | 28 kcal | 2 g | 0 g | 3 g | 3 g | 0 g | |
| 15 g smör | 108 kcal | 0 g | 12 g | 0 g | 0 g | 0 g | |
| 1/2 klyfta vitlök | 4 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| mellanmål | |||||||
| 100 g fläskytterfilé | 107 kcal | 21 g | 3 g | 0 g | 0 g | 0 g | |
| 125 ml kokosmjölk | 196 kcal | 2 g | 20 g | 3 g | 0 g | 0 g | |
| 8 st frysta hallon | 6 kcal | 0 g | 0 g | 1 g | 1 g | 0 g | |
| 1 krm vaniljpulver | 2 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 1 tsk citron | 2 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| middag: (flamstekt lax) | |||||||
| 50 g fetaost | 149 kcal | 8 g | 13 g | 2 g | 0 g | 0 g | |
| 125 g lax | 226 kcal | 23 g | 15 g | 0 g | 0 g | 0 g | |
| 10 g smör | 72 kcal | 0 g | 8 g | 0 g | 0 g | 0 g | |
| 8 st kalamataoliver | 44 kcal | 0 g | 3 g | 3 g | 1 g | 0 g | |
| 50 g surkål | 8 kcal | 0 g | 0 g | 1 g | 1 g | 0 g | |
| Totalt | 1 842 kcal | 397 kcal | 1 289 kcal | 117 kcal | 39 kcal | 0 kcal | |
| i gram | 98 g | 146 g | 29 g | 20 g | 0 g | ||
| i energiprocent | 22 % | 70 % | 6 % | 2 % | 0 % | ||
