Prövar keto – dag 23 – Mer Motivation

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 %

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