| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
Morgenmad / pre workout (8:00 - 9:59)
|
| Havregryn | 100 g | 13,2 | 68,2 | 6,5 | 384,1 |
| Æggehvide 1 stk, | 4 stk. | 13,2 | 1,2 | 0 | 57,6 |
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Jersey minimælk, Thise | 250 g | 10 | 12,5 | 1,25 | 101,25 |
| Tidsrum: 8:00 - 9:59 | 64,4 (37.8%) | 83,7 (49%) | 9,45 (12%) | 677,45 |
|
Formiddagsmad (10:00 - 11:59)
|
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 10:00 - 11:59 | 30 (44.3%) | 32,8 (47.2%) | 2,2 (6.6%) | 271 |
|
Frokost (12:00 - 13:59)
|
| Laks, coop | 225 g | 49,5 | 1,13 | 19,13 | 374,69 |
| Soltørrede Tomater | 40 g | 4,4 | 14 | 1 | 82,6 |
| Agurk | 0,5 stk. | 0 | 0,01 | 0 | 0,04 |
| Spinat, frisk | 30 g | 0,78 | 1,02 | 0,18 | 8,82 |
| Margarine, Becel | 6 g | 0,05 | 0,03 | 4,3 | 39,02 |
| Tidsrum: 12:00 - 13:59 | 54,73 (42.8%) | 16,19 (12.7%) | 24,61 (42.8%) | 505,17 |
|
Eftermiddagsmad (14:00 - 15:59)
|
| Kylling filet | 200 g | 46 | 0 | 6 | 238 |
| Margarine, Becel | 6 g | 0,05 | 0,03 | 4,3 | 39,02 |
| Ketchup, tomat, Heinz | 25 g | 0,23 | 5,98 | 0,03 | 25,11 |
| Avocado | 110 g | 2,09 | 15,62 | 14,41 | 200,53 |
| Tidsrum: 14:00 - 15:59 | 48,37 (38.2%) | 21,63 (16.7%) | 24,74 (43%) | 502,66 |
|
Aftensmad (18:00 - 19:59)
|
| Oksekød, hakket 5% | 250 g | 55 | 0 | 12,5 | 332,5 |
| Jersey minimælk, Thise | 250 g | 10 | 12,5 | 1,25 | 101,25 |
| Rejer, Coop | 100 g | 15,0 | 1,0 | 1,0 | 73 |
| Margarine, Becel | 6 g | 0,05 | 0,03 | 4,3 | 39,02 |
| Tidsrum: 18:00 - 19:59 | 80,05 (58.7%) | 13,53 (9.5%) | 19,05 (31.4%) | 545,77 |
|
Natmad (22:00 - 23:59)
|
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Makrel i tomat | 120 g | 13,2 | 4,8 | 12 | 180 |
| Tidsrum: 22:00 - 23:59 | 41,2 (52.2%) | 6,6 (7.6%) | 13,7 (37.3%) | 314,5 |
| Daglig total | 318,75 | 174,45 | 93,75 | 2816,55 |
| Energi fordeling | 45.2% | 24.7% | 29.7% | |
|