Prövar keto – dag 20 – Mer Motivation

Dag 20:
FRUKOST: (äggröra)
2 ägg
1/2 dl vispgrädde
100g kallrökt lax

LUNCH: (torsk med svamp)
20g smör
1/3 lök
70g champinjoner
150g torskfile
1 avocado
15g ruccola

MIDDAG:
200g fläskytterfilé
40g blomkål
40g broccoli
1/2 vitlöksklyfta
3 msk bea
15g bladspenat
15g ruccola
5g smör

Mellanmål:
125ml kokosmjölk
30g frysta ekologiska hallon
1 krm kardemumma
1 krm ekologisk vanilj
2 krm kanel

Mellanmål:
1 ägg

Ingrediens	Energi	Protein	Fett	Kolhydr.	Fibrer	Alkohol
dag 20:
frukost: (äggröra)
	2 st ägg	173 kcal	15 g	12 g	1 g	0 g	0 g
	1/2 dl vispgrädde	185 kcal	1 g	20 g	1 g	0 g	0 g
	100 g lax	181 kcal	18 g	12 g	0 g	0 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
	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
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:
	125 ml kokosmjölk	196 kcal	2 g	20 g	3 g	0 g	0 g
	30 g hallon	10 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
	2 krm kanel	5 kcal	0 g	0 g	1 g	1 g	0 g
mellanmål:
	1 st ägg	87 kcal	8 g	6 g	0 g	0 g	0 g
	Totalt	1 871 kcal	491 kcal	1 275 kcal	81 kcal	23 kcal	0 kcal
	i gram		121 g	144 g	20 g	12 g	0 g
	i energiprocent		26 %	68 %	4 %	1 %	0 %

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