Kostplan fra d. 12-08-2014

Fødevare	Mængde	Protein [g]	Kulhydrat [g]	Fedt [g]	Energi [kcal]
Aftensmadx3 (0:00 - 1:59)
Skummetmælk, Arla	285 g	9,98	12,83	0,29	93,85
Bodylab Whey 100, Straciatella	40 g	29,6	3,8	2,8	158,8
Havregryn, OTA, solgryn	100 g	13,0	56,0	7,0	339
Aftensmad	588 g	58,8	117,6	39,2	1058,4
Fitnesss World by Nutramino, Chokolade Protein Shake	500 g	25	25	1,5	213,5
Tidsrum: 0:00 - 1:59		136,38 (29.2%)	215,23 (46.2%)	50,79 (24.2%)	1863,55
Måltid (2:00 - 3:59)
Skummetmælk, Arla	285 g	9,98	12,83	0,29	93,85
Bodylab Whey 100, Straciatella	40 g	29,6	3,8	2,8	158,8
Havregryn, OTA, solgryn	100 g	13,0	56,0	7,0	339
Oksekød, hakket 6-10%	200 g	42	0	16	312
Fitnesss World by Nutramino, Chokolade Protein Shake	500 g	25	25	1,5	213,5
Beet it, sport	14 g	5,2	30	0,4	144,4
Mandler, Atco	85 g	17,26	7,99	45,05	506,45
Tun i vand, Coop	280 g	72,8	0	2,8	316,4
Majs, Fakta	285 g	9,12	65,55	2,85	324,33
Basmati ris	125 g	10	96,25	1,25	436,25
Tidsrum: 2:00 - 3:59		233,96 (32.8%)	297,42 (41.8%)	79,94 (25%)	2844,98
Måltid (4:00 - 5:59)
Beet it, sport	7 g	2,6	15,0	0,2	72,2
Skummetmælk, Arla	285 g	9,98	12,83	0,29	93,85
Gold Standard, Vanilla Ice Cream	40 g	31,57	3,93	1,33	153,97
Fitnesss World by Nutramino, Chokolade Protein Shake	500 g	25	25	1,5	213,5
Basmati ris	83 g	6,64	63,91	0,83	289,67
Oksekød, hakket 6-10%	400 g	84	0	32	624
Havregryn, OTA, solgryn	100 g	13,0	56,0	7,0	339
Mandler, Atco	85 g	17,26	7,99	45,05	506,45
Tidsrum: 4:00 - 5:59		190,05 (33.2%)	184,66 (32.1%)	88,2 (34.6%)	2292,64
Morgenmad (6:00 - 7:59)
Beet it, sport	7 g	2,6	15,0	0,2	72,2
Skummetmælk, Arla	145 g	5,08	6,53	0,14	47,7
Skummetmælk, Harmonie	140 g	4,9	6,58	0,14	47,18
Gold Standard, Vanilla Ice Cream	40 g	31,57	3,93	1,33	153,97
Havregryn, OTA, solgryn	100 g	13,0	56,0	7,0	339
Fitnesss World by Nutramino, Chokolade Protein Shake	500 g	25	25	1,5	213,5
Basmati ris	83 g	6,64	63,91	0,83	289,67
Oksekød, hakket 6-10%	400 g	84	0	32	624
Mandler, Atco	85 g	17,26	7,99	45,05	506,45
Tidsrum: 6:00 - 7:59		190,05 (33.1%)	184,94 (32.1%)	88,19 (34.5%)	2293,67
Pause 9:25-9:45 (8:00 - 9:59)
Beet it, sport	7 g	2,6	15,0	0,2	72,2
Skummetmælk, Harmonie	285 g	9,98	13,4	0,29	96,13
Gold Standard, Vanilla Ice Cream	40 g	31,57	3,93	1,33	153,97
Havregryn, OTA, solgryn	100 g	13,0	56,0	7,0	339
Basmati ris	83 g	6,64	63,91	0,83	289,67
Oksekød, hakket 6-10%	400 g	84	0	32	624
Mandler, Atco	85 g	17,26	7,99	45,05	506,45
Tidsrum: 8:00 - 9:59		165,05 (31.7%)	160,23 (30.8%)	86,7 (37.2%)	2081,42
Måltid (10:00 - 11:59)
Beet it, sport	7 g	2,6	15,0	0,2	72,2
Skummetmælk, Harmonie	285 g	9,98	13,4	0,29	96,13
Gold Standard, Vanilla Ice Cream	40 g	31,57	3,93	1,33	153,97
Havregryn, OTA, solgryn	100 g	13,0	56,0	7,0	339
Fitnesss World by Nutramino, Chokolade Protein Shake	500 g	25	25	1,5	213,5
Basmati ris	83 g	6,64	63,91	0,83	289,67
Oksekød, hakket 6-10%	400 g	84	0	32	624
Mandler, Atco	85 g	17,26	7,99	45,05	506,45
Tidsrum: 10:00 - 11:59		190,05 (33.1%)	185,23 (32.3%)	88,2 (34.5%)	2294,92
Frokost 11:25-12:30 (12:00 - 13:59)
Beet it, sport	7 g	2,6	15,0	0,2	72,2
Skummetmælk, Harmonie	285 g	9,98	13,4	0,29	96,13
Gold Standard, Vanilla Ice Cream	40 g	31,57	3,93	1,33	153,97
Oksekød, hakket 6-10%	400 g	84	0	32	624
Havregryn, OTA, solgryn	100 g	13,0	56,0	7,0	339
Mandler, Atco	75 g	15,23	7,05	39,75	446,87
Tun i Olie, Coop	140 g	36,4	0	11,2	246,4
Tun i vand, Coop	140 g	36,4	0	1,4	158,2
Majs, Fakta	285 g	9,12	65,55	2,85	324,33
Basmati ris	124 g	9,92	95,48	1,24	432,76
Tidsrum: 12:00 - 13:59		248,22 (34.3%)	256,41 (35.4%)	97,26 (30.2%)	2893,86
Daglig total		1353,76	1484,12	579,28	16565,04
Energi fordeling		32.7%	35.8%	31.5%