| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Måltid (8:00 - 9:59)
|
| Müsli | 20 g | 1,4 | 10 | 1,6 | 60 |
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Bodylab Whey 100 | 30 g | 24 | 1,54 | 1,46 | 115,3 |
| Letmælk | 250 g | 8,75 | 12,25 | 4 | 120 |
| Havregryn | 80 g | 10,56 | 54,56 | 5,2 | 307,28 |
| Tidsrum: 8:00 - 9:59 | 48,81 (27%) | 84,23 (47.2%) | 20,08 (25.3%) | 712,88 |
|
middagsmad (10:00 - 11:59)
|
| Kylling filet | 150 g | 34,5 | 0 | 4,5 | 178,5 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Pasta, fuldkorn (Firenze) | 100 g | 13,0 | 65,0 | 2,0 | 330 |
| Tidsrum: 10:00 - 11:59 | 47,5 (31.4%) | 65 (43.5%) | 16,5 (24.1%) | 598,5 |
|
mellemmål tid (14:00 - 15:59)
|
| Bodylab Whey 100 | 35 g | 28 | 1,8 | 1,7 | 134,5 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Letmælk | 250 g | 8,75 | 12,25 | 4 | 120 |
| Kakao, Pulver | 5 g | 1,1 | 0,38 | 1 | 14,92 |
| Tidsrum: 14:00 - 15:59 | 37,85 (41.2%) | 14,43 (15.6%) | 16,7 (40.1%) | 359,42 |
|
aftensmad (18:00 - 19:59)
|
| Oksekød, hakket 8-12% | 125 g | 26,25 | 0 | 12,5 | 217,5 |
| Tomater, flåede konserves | 200 g | 2 | 11 | 0 | 52 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Pasta, fuldkorn (Firenze) | 100 g | 13,0 | 65,0 | 2,0 | 330 |
| Tidsrum: 18:00 - 19:59 | 41,25 (23.8%) | 76 (44.1%) | 24,5 (31.3%) | 689,5 |
|
mellemmål tid (20:00 - 21:59)
|
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Letmælk | 250 g | 8,75 | 12,25 | 4 | 120 |
| Kakao, Pulver | 5 g | 1,1 | 0,38 | 1 | 14,92 |
| Tidsrum: 20:00 - 21:59 | 37,85 (55%) | 14,43 (20.8%) | 6,7 (20.1%) | 269,42 |
| Daglig total | 213,26 | 254,09 | 84,48 | 2629,72 |
| Energi fordeling | 32.4% | 38.6% | 28.8% | |
|