FRUKOST:
2 stekta ägg
Mellanmål:
125ml kokosmjölk
10 frysta hallon
1 krm kardemumma
1 krm ekologisk vanilj
1 msk pressad citron
LUNCH: (tonfisksallad)
95g tonfisk i olja
50g fetaost
15g ruccola
15g bladspenat
20g rödlök
8 gröna oliver
30g paprika
1 msk olivolja
2 msk vispgrädde
MIDDAG: (sidfläsk- och grönkålssallad)
220g sidfläsk
90g champinjoner
50g grönkål
15g smör
2 msk bea
Mellanmål:
125ml kokosmjölk
10 frysta hallon
1 krm kardemumma
1 krm ekologisk vanilj
1 msk pressad citron
1/2 jordgubbe
| Ingrediens | Energi | Protein | Fett | Kolhydr. | Fibrer | Alkohol | |
|---|---|---|---|---|---|---|---|
| frukost: | |||||||
| 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 | |
| 1 krm kardemumma | 2 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 1 krm vanilj | 1 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 1 msk citron | 6 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| lunch: (tonfisksallad) | |||||||
| 95 g tonfisk i olja | 240 kcal | 23 g | 17 g | 0 g | 0 g | 0 g | |
| 50 g fetaost | 149 kcal | 8 g | 13 g | 2 g | 0 g | 0 g | |
| 15 g rucolasallat | 4 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 15 g bladspenat | 3 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 20 g rödlök | 6 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| 8 st gröna oliver | 41 kcal | 0 g | 4 g | 1 g | 1 g | 0 g | |
| 30 g paprika | 7 kcal | 0 g | 0 g | 1 g | 1 g | 0 g | |
| 1 msk olivolja | 121 kcal | 0 g | 14 g | 0 g | 0 g | 0 g | |
| 2 msk vispgrädde | 111 kcal | 1 g | 12 g | 1 g | 0 g | 0 g | |
| middag: (sidfläsk- och grönkålssallad) | |||||||
| 220 g sidfläsk | 590 kcal | 38 g | 49 g | 0 g | 0 g | 0 g | |
| 90 g champinjoner | 24 kcal | 2 g | 0 g | 3 g | 1 g | 0 g | |
| 50 g grönkål | 25 kcal | 2 g | 0 g | 3 g | 2 g | 0 g | |
| 15 g smör | 108 kcal | 0 g | 12 g | 0 g | 0 g | 0 g | |
| 2 msk bearnaisesås | 142 kcal | 1 g | 15 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 | |
| 1 krm kardemumma | 2 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 1 krm vanilj | 1 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 1 msk citron | 6 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| 1/2 st jordgubbar | 6 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| Totalt | 2 176 kcal | 387 kcal | 1 672 kcal | 102 kcal | 15 kcal | 0 kcal | |
| i gram | 95 g | 189 g | 25 g | 8 g | 0 g | ||
| i energiprocent | 18 % | 77 % | 5 % | 1 % | 0 % | ||
