Dag 19:
FRUKOST:
1 ägg
1 avocado
50g räkor
1 msk aioli
Mellanmål:
125ml kokosmjölk
1 jordgubbe
1 krm kardemumma
1,5 krm ekologisk vanilj
1/2 msk kakao
LUNCH: (torsk med svamp)
20g smör
1/3 lök
70g champinjoner
150g torskfile
2 msk aioli
1 avocado
15g ruccola
15g bladspenat
MIDDAG:
200g fläskytterfilé
40g blomkål
40g broccoli
1/2 vitlöksklyfta
3 msk bea
15g bladspenat
15g ruccola
5g smör
Mellanmål:
2 stekta ägg
20g smör
| Ingrediens | Energi | Protein | Fett | Kolhydr. | Fibrer | Alkohol | |
|---|---|---|---|---|---|---|---|
| dag 19: | |||||||
| frukost: | |||||||
| 1 st ägg | 87 kcal | 8 g | 6 g | 0 g | 0 g | 0 g | |
| 1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 g | 0 g | |
| 50 g räkor | 49 kcal | 10 g | 1 g | 0 g | 0 g | 0 g | |
| 1 msk aioli | 102 kcal | 0 g | 11 g | 0 g | 0 g | 0 g | |
| mellanmål: | |||||||
| 125 ml kokosmjölk | 196 kcal | 2 g | 20 g | 3 g | 0 g | 0 g | |
| 1 st jordgubbar | 12 kcal | 0 g | 0 g | 2 g | 1 g | 0 g | |
| 1 krm kardemumma | 2 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 1,5 krm vanilj | 1 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 1/2 msk kakaopulver | 12 kcal | 1 g | 1 g | 0 g | 1 g | 0 g | |
| lunch: (torsk med svamp) | |||||||
| 20 g smör | 144 kcal | 0 g | 16 g | 0 g | 0 g | 0 g | |
| 1/3 st lök | 16 kcal | 1 g | 0 g | 3 g | 1 g | 0 g | |
| 70 g champinjoner | 18 kcal | 2 g | 0 g | 2 g | 1 g | 0 g | |
| 150 g torskfilé | 113 kcal | 26 g | 1 g | 0 g | 0 g | 0 g | |
| 2 msk aioli | 204 kcal | 0 g | 23 g | 1 g | 0 g | 0 g | |
| 1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 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 | |
| middag: | |||||||
| 200 g fläskytterfilé | 213 kcal | 41 g | 5 g | 0 g | 0 g | 0 g | |
| 40 g blomkål | 11 kcal | 1 g | 0 g | 2 g | 1 g | 0 g | |
| 40 g broccoli | 14 kcal | 1 g | 0 g | 1 g | 1 g | 0 g | |
| 1/2 st vitlöksklyfta | 4 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
| 3 msk bearnaisesås | 213 kcal | 1 g | 23 g | 1 g | 0 g | 0 g | |
| 15 g bladspenat | 3 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 15 g rucolasallat | 4 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
| 5 g smör | 36 kcal | 0 g | 4 g | 0 g | 0 g | 0 g | |
| mellanmål: | |||||||
| 2 st ägg | 173 kcal | 15 g | 12 g | 1 g | 0 g | 0 g | |
| 20 g smör | 144 kcal | 0 g | 16 g | 0 g | 0 g | 0 g | |
| Totalt | 2 252 kcal | 468 kcal | 1 656 kcal | 93 kcal | 34 kcal | 0 kcal | |
| i gram | 115 g | 187 g | 23 g | 18 g | 0 g | ||
| i energiprocent | 21 % | 74 % | 4 % | 2 % | 0 % | ||
