Dag 23:
FRUKOST:
1 ägg
1 avocado
50g räkor
LUNCH: (kokoslax)
125g lax
120g vitkål
20g smör
1 msk citron
1 avocado
3 körsbärstomater
15g blandsallad
Mellanmål:
125ml kokosmjölk
30g frysta ekologiska hallon (10 st)
1 krm kardemumma
1 krm ekologisk vanilj
2 krm kanel
MIDDAG: (kokoslax)
125g lax
120g vitkål
20g smör
2 msk bea
KVÄLLSMAT: (äggröra)
22g rödlök
15 g smör
100g champinjoner
2 ägg
1/4 dl vispgrädde
Mellanmål:
125ml kokosmjölk
1 jordgubbe
1 krm kardemumma
1 krm ekologisk vanilj
2 krm kanel
1 krm kakao
Ingrediens | Energi | Protein | Fett | Kolhydr. | Fibrer | Alkohol | |
---|---|---|---|---|---|---|---|
dag 23: | |||||||
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 | |
lunch: (kokoslax) | |||||||
125 g lax | 226 kcal | 23 g | 15 g | 0 g | 0 g | 0 g | |
120 g vitkål | 31 kcal | 2 g | 0 g | 5 g | 2 g | 0 g | |
20 g smör | 144 kcal | 0 g | 16 g | 0 g | 0 g | 0 g | |
1 msk citron | 6 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
1 st avokado | 237 kcal | 2 g | 24 g | 2 g | 6 g | 0 g | |
3 st körsbärstomater | 11 kcal | 0 g | 0 g | 2 g | 1 g | 0 g | |
15 g blandsallad | 10 kcal | 0 g | 1 g | 1 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 | |
middag: (kokoslax) | |||||||
125 g lax | 226 kcal | 23 g | 15 g | 0 g | 0 g | 0 g | |
120 g vitkål | 31 kcal | 2 g | 0 g | 5 g | 2 g | 0 g | |
20 g smör | 144 kcal | 0 g | 16 g | 0 g | 0 g | 0 g | |
2 msk bearnaisesås | 142 kcal | 1 g | 15 g | 1 g | 0 g | 0 g | |
kvällsmat: (äggröra) | |||||||
22 g rödlök | 7 kcal | 0 g | 0 g | 1 g | 0 g | 0 g | |
15 g smör | 108 kcal | 0 g | 12 g | 0 g | 0 g | 0 g | |
100 g champinjoner | 26 kcal | 3 g | 0 g | 3 g | 1 g | 0 g | |
2 st ägg | 173 kcal | 15 g | 12 g | 1 g | 0 g | 0 g | |
1/4 dl vispgrädde | 93 kcal | 1 g | 10 g | 1 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 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 | |
1 krm kakaopulver | 2 kcal | 0 g | 0 g | 0 g | 0 g | 0 g | |
Totalt | 2 419 kcal | 394 kcal | 1 838 kcal | 144 kcal | 43 kcal | 0 kcal | |
i gram | 97 g | 208 g | 36 g | 22 g | 0 g | ||
i energiprocent | 16 % | 76 % | 6 % | 2 % | 0 % |