| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
Morgenmad – 7:00 (6:00 - 7:59)
|
| Æble | 125 g | 0,38 | 16,75 | 0,38 | 71,94 |
| Hasselnød | 20 g | 2,98 | 4,84 | 10,9 | 129,38 |
| Bodymin | 1 stk. | 0,0 | 0,0 | 0,0 | 0 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Havregryn | 70 g | 9,24 | 47,74 | 4,55 | 268,87 |
| Minimælk, Kløverblomst | 175 g | 6,125 | 8,4 | 0,875 | 65,975 |
| Tidsrum: 6:00 - 7:59 | 18,725 (13.2%) | 77,73 (56.5%) | 17,705 (28.1%) | 545,165 |
|
Formiddag – 11:00 (10:00 - 11:59)
|
| Kylling filet | 50 g | 10,5 | 0 | 0,5 | 46,5 |
| wokblanding | 150 g | 2,25 | 5,25 | 1,5 | 43,5 |
| Brune Ris, Rå | 75 g | 6 | 54 | 1,875 | 256,875 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Tidsrum: 10:00 - 11:59 | 18,75 (16.5%) | 59,25 (54.1%) | 13,875 (26.8%) | 436,875 |
|
Middag – 14:00 (12:00 - 13:59)
|
| Kylling filet | 50 g | 10,5 | 0 | 0,5 | 46,5 |
| Broccoliblanding | 150 g | 3 | 5,25 | 0 | 33 |
| Brune Ris, Rå | 75 g | 6 | 54 | 1,875 | 256,875 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Tidsrum: 12:00 - 13:59 | 19,5 (17.8%) | 59,25 (55.4%) | 12,375 (25.4%) | 426,375 |
|
Før træning – 15:15 (14:00 - 15:59)
|
| Bodylab Whey 100 | 15 g | 10,5 | 1,5 | 1,125 | 58,125 |
| Banan | 100 g | 2 | 31 | 0,5 | 136,5 |
| Tidsrum: 14:00 - 15:59 | 12,5 (24.7%) | 32,5 (66%) | 1,625 (4.6%) | 194,625 |
|
Efter træning – 16:45 (16:00 - 17:59)
|
| Bodylab Whey 100 | 30 g | 21 | 3 | 2,25 | 116,25 |
| Bodylab Carbs | 65 g | 0 | 63,05 | 0 | 252,2 |
| Bodylab Kreatin | 2,5 g | 2,5 | 0 | 0 | 10 |
| Tidsrum: 16:00 - 17:59 | 23,5 (24.3%) | 66,05 (69.8%) | 2,25 (4.8%) | 378,45 |
|
Eftermiddag – 17:00 (18:00 - 19:59)
|
| Tun I vand | 75 g | 19,5 | 0 | 1,05 | 87,45 |
| Icebergsalat | 200 g | 2 | 6,4 | 0,2 | 35,4 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Tomat | 80 g | 0,8 | 4,8 | 0 | 22,4 |
| Rugbrød, Mørkt | 50 g | 2,8 | 18,5 | 0,4 | 88,8 |
| Appelsin | 111 g | 0,999 | 12,77 | 0,666 | 61,07 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Tidsrum: 18:00 - 19:59 | 26,099 (26.4%) | 42,47 (42.6%) | 13,316 (29.7%) | 394,12 |
|
Aften – 19:45 (20:00 - 21:59)
|
| Tun I vand | 75 g | 19,5 | 0 | 1,05 | 87,45 |
| Kartoffel | 125 g | 2,375 | 22,88 | 0,375 | 104,395 |
| Broccoliblanding | 100 g | 2,0 | 3,5 | 0,0 | 22 |
| Rugbrød, Mørkt | 50 g | 2,8 | 18,5 | 0,4 | 88,8 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Tidsrum: 20:00 - 21:59 | 26,675 (26.5%) | 44,88 (44.9%) | 11,825 (25.3%) | 392,645 |
|
Natmad – 22:30 (22:00 - 23:59)
|
| frosne skovbær | 75 g | 0,75 | 7,5 | 0,375 | 36,375 |
| Bodymin | 1 stk. | 0,0 | 0,0 | 0,0 | 0 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Arla, Cheasy skyr | 150 g | 16,5 | 7,05 | 0,3 | 96,9 |
| Tidsrum: 22:00 - 23:59 | 17,25 (47.9%) | 14,55 (39.4%) | 1,675 (6.3%) | 142,275 |
| Daglig total | 162,999 | 396,68 | 74,646 | 2910,53 |
| Energi fordeling | 22.3% | 54.4% | 22.9% | |
|