| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Citron | 50 g | 0,25 | 2,75 | 0,55 | 16,95 |
| Avocado | 70 g | 1,33 | 9,94 | 9,17 | 127,61 |
| Gulerod | 100 g | 0,7 | 8,8 | 0,4 | 41,6 |
| Spinat, frisk | 50 g | 1,3 | 1,7 | 0,3 | 14,7 |
| A38, Cheasy 0,1% | 50 g | 2 | 2,75 | 0,05 | 19,45 |
| Tidsrum: 6:00 - 7:59 | 5,58 (9.1%) | 25,94 (45.5%) | 10,47 (40.9%) | 220,31 |
|
1. Pause (8:00 - 9:59)
|
| Økologisk Mysli Hindbær, Levevis | 50 g | 5,0 | 31,0 | 2,5 | 166,5 |
| Skyr 0,2%, Thise | 350 g | 38,5 | 12,25 | 0,7 | 209,3 |
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Tidsrum: 8:00 - 9:59 | 71,5 (55.7%) | 45,05 (35.3%) | 4,9 (7.1%) | 510,3 |
|
Middag (12:00 - 13:59)
|
| Tun I vand | 150 g | 37,8 | 0 | 1,5 | 164,7 |
| Bulgur | 50 g | 5,4 | 35,5 | 1,15 | 173,95 |
| Yoghurt, Græsk, 2% | 100 g | 7,0 | 5,0 | 2,0 | 66 |
| Spinat, stuvet, økologisk | 100 g | 1,5 | 1,5 | 2,5 | 34,5 |
| Tidsrum: 12:00 - 13:59 | 51,7 (46.5%) | 42 (38.3%) | 7,15 (14.4%) | 439,15 |
|
2. Pause (14:00 - 15:59)
|
| Bodylab Kreatin | 5 g | 5 | 0 | 0 | 20 |
| Bodylab Whey 100 | 50 g | 40 | 2,57 | 2,43 | 192,15 |
| Bodylab Carbs | 50 g | 0 | 48 | 0 | 192 |
| Tidsrum: 14:00 - 15:59 | 45 (44.6%) | 50,57 (49.5%) | 2,43 (4.5%) | 404,15 |
|
Aftensmad (18:00 - 19:59)
|
| Kylling filet | 250 g | 57,5 | 0 | 7,5 | 297,5 |
| Broccoliblanding | 150 g | 3 | 5,25 | 0 | 33 |
| Yoghurt, Græsk, 2% | 100 g | 7,0 | 5,0 | 2,0 | 66 |
| Bulgur | 50 g | 5,4 | 35,5 | 1,15 | 173,95 |
| Tidsrum: 18:00 - 19:59 | 72,9 (50.5%) | 45,75 (31.6%) | 10,65 (15.8%) | 570,45 |
|
Måltid (22:00 - 23:59)
|
| Yoghurt, Græsk, 2% | 200 g | 14 | 10 | 4 | 132 |
| Bodylab Whey 100 | 30 g | 24 | 1,54 | 1,46 | 115,3 |
| Peanutbutter, Urtekram Økologisk | 10 g | 3,2 | 0,8 | 4,8 | 59,2 |
| Tidsrum: 22:00 - 23:59 | 41,2 (53.6%) | 12,34 (15.7%) | 10,26 (29.4%) | 306,5 |
| Daglig total | 287,88 | 221,65 | 45,86 | 2450,86 |
| Energi fordeling | 46.9% | 36.1% | 16.5% | |
|