Ziua 1 Proteine Lipide Carbohidrati Calorii Ziua 2

200g iaurt 3,5% 6.4 7 7.8 120 100g brânza de vaci

50g fulgi de ovaz 6.2 3.7 32.9 181 2 felii pâine ultrafibre (Bongrana)
100g ananas 0.5 0.2 13 56 1 kiwi
Mic dejun 20g turta dulce 1.2 0.9 15 73

14.3 11.8 68.7 430

Gustare 1 1 kiwi 1 0 11 46 150g grapefruit
150g cartofi fierti 2.9 0.2 30.2 131 50g orez integral
200g fructe de mare 34.5 1.5 1.5 158 150g antricot angus
Prânz 100g fasole verde sote 1.9 3 7.1 63 200g brocolli (garnitura)
200g iaurt 3,5% 6.4 7 7.8 120 200g iaurt 3,5%
100g para 0.4 0.3 15.5 61 100g piersica
2 felii de pâine ultrafibre (Bongrana) 6 1.6 22 100 2 felii de pâine ultrafibre (Bongrana)
52.1 13.6 84.1 633
Gustare 2 1 măr mic (100g) 0.3 0.2 13.8 52 1 măr mic (100g)
200g salata cruditati (1lg ulei măsline) 1.2 7.7 21.6 165 100g fasole verde
150g ficat pui fript 35.6 10.1 1.4 252 150g pulpe pui dezosate
Cina 30g parmezan 9.9 8.4 0 118 30g Camembert
1 felie pâine ultrafibre (Bongrana) 3 0.8 11 50 1 felie pâine ultrafibre (Bongrana)
100g ananas 1.2 0.9 13 56 100g banana

50.9 27.9 47 641

TOTAL 118.6 53.5 224.6 1802 TOTAL

107 47.5 215
25% 25% 50%

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Proteine Lipide Carbohidrati Calorii Ziua 3 Proteine Lipide Carbohidrati Calorii
26.9 18.3 5.3 302 100g mozzarela 17 16 0.5 213
6 1.6 22 100 1 felie pâine ultrafibre (Bongrana) 3 0.8 11 50
1 0 13 46 150g struguri 0.9 0.6 25.5 99

33.9 19.9 40.3 448 20.9 17.4 37 362

1 0 18 64 100g para 0.4 0.3 15.5 61
3.8 1.6 34.3 172 salata de telina rasa cu suc de lamai 3.4 0.7 21.2 95
32 9.2 0 210 180g pulpe pui gatite fara piele 50 12.6 0 310
5.6 0.7 13.2 60 200g conopida (garnitura) 5.8 0.2 12.7 60
6.4 7 7.8 120 200g iaurt 3,5% 6.4 7 7.8 120
1.2 0.1 15 52 1 kiwi 1 0 13 46
6 1.6 22 100 2 felii de pâine ultrafibre (Bongrana) 6 1.6 22 100
56 20.2 92.3 714 72.6 22.1 76.7 731
0.3 0 15 52 1 nectarina(100g) 1.1 0 17 64
1.9 3 7.1 63 200g salata sfecla roșie 2.4 0.2 16.6 80
28.7 12 0.8 225 piept de pui cu sos bechamel 150g 30 16.5 5 303
6 6.6 0 86 30g Camembert 6 6.6 0 86
3 0.8 11 50 1 felie pâine ultrafibre (Bongrana) 3 0.8 11 50
1.1 0.3 23 90 2 kiwi 2 0 26 53

41 22.7 41.9 514 43.4 24.1 58.6 572

132.2 62.8 207.5 1792 TOTAL 138.4 63.9 204.8 1790

135 57 201
30% 28% 45%

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 Ziua 4 Proteine Lipide Carbohidrati Calorii Ziua 5 Proteine
3 wassa + 25g dulceața la alegere 6.2 0 50 206 200ml lapte migdale/soia/cocos 1
1 para 0.4 0.3 15.5 61 10g nuci 0.7
200g ananas proaspăt 1 0.4 26 108 10g seminte chia 1.6
50g fulgi de ovaz 6.5
1 para 0.4
7.6 0.7 91.5 375 9.8
5-6 caise (100g) 1.4 0.4 11.1 48 200g ananas proaspăt 1
salata de fetica sau rucola cu ulei100g 1.3 9 2.5 104 salata de germeni de soia (150g) 5.5
2 oua fierte 20.8 17.5 1.8 255 150g piept pui cu mustar 30
150g mazare gatita 8.1 0.6 21.5 138 200g salata verde 2.4
200g iaurt 3,5% 6.4 7 7.8 120 200g iaurt 3,5% 6.4
1 kiwi 1 0 13 26
2 felii de pâine ultrafibre (Bongrana) 6 1.6 22 100 2 felii de pâine ultrafibre (Bongrana) 6
43.6 35.7 68.6 743 50.3
1/4 pepene galben (200g) 1.6 0.4 16.4 68 1 pumn de cireșe (100g=15 cireșe, aprox) 1.1
100g salata de andive 0.3 0.1 14.2 61 100g salata de andive 0.3
150g piept rata+100g cartofi copti 32.2 6.7 20 277 burger vita 150g (doat carnea) ;)))) 39
30g parmezan 9.9 6.5 0 118 150g brocolli (garnitura) 5.6
1 felie pâine ultrafibre (Bongrana) 3 0.8 11 50 1 felie pâine Panifcom-Feliuta cu seminte 2.1
5-6 prune (100g) 0 0 12 50 30g Camembert 6
5-6 caise (100g) 2.1
45.4 14.1 57.2 556 55.1

TOTAL 99.6 51.3 244.8 1790 TOTAL 117.3

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Lipide Carbohidrati Calorii Ziua 6 Proteine Lipide Carbohidrati Calorii
2.2 6 48 3 wassa + 25g miere 6.2 0 53.3 210
6 1.3 65 200g iaurt 3,5% 6.4 7 7.8 120
3.1 4.2 49 1 portocala 100g 0.9 0 11.7 47
3.3 33.9 207
0.3 15.5 61
14.6 45.4 369 13.5 7 72.8 377
0.4 26 108 150g grapefruit 1 0 15 64
1 9.8 84 salata de andive (100g) 0.3 0.1 14.2 61
16.5 5 300 150g muschi porc la tava 31.4 8.3 0 220
0.6 6.6 36 150g varza de Bruxelles+10g unt 5.2 8.7 0.1 140
7 7.8 120 30g brânza Brie 6.2 8.3 0.1 100

1.6 22 100 2 felii de pâine ultrafibre (Bongrana) 6 1.6 22 100

26.7 51.2 640 49.1 27 36.4 621
0.2 16 64 2 kiwi 2 0 26 52
0.1 14.2 61 150g salata de germeni de soia 5.5 1 9.8 84
13.5 9 210 150g pulpe pui dezosate 33.1 12 0.8 250
0.8 14 68 150g andive gatite(garnitura) 0.3 0.1 14 61
0.2 12.7 65 2 felii pâine Panifcom-Feliuta cu seminte 4.2 0.4 25.2 130
6.6 0 86 30g Camembert 6 6.6 0 86
0.6 16.7 72 3 felii pepene galben (100g) 0.8 0.2 8.2 34
21.8 66.6 562 49.9 20.3 58 645

63.7 205.2 1743 TOTAL 115.5 54.3 208.2 1759

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 Ziua 7 Proteine Lipide Carbohidrati Calorii Ziua 8 Calorii
30g parmezan 9.9 6.5 0.9 118 2 felii paine+25g dulceața la alegere 195
2 felii pâine Panifcom-Feliuta cu seminte 4.2 0.4 25.2 130 200ml lapte 98
1 măr 100g 0.5 0.3 23 52 1 kiwi 26

14.6 7.2 49.1 300 319

5 prune (100g) 1 0 26 100 1 banana medie (80g) 72
salata de vinete (100g) 2 9 8.3 121 salata de rosii (100g) 100
150g carne de vita gatita sau gratar 43.7 9.8 0 282 200g file peste 150
100g fasole verde/usturoi/patrunjel 1.9 3 7.1 63 150g brocolli (garnitura) 51
100g tarta cu fructe 3.2 9 47.2 290 30g mozzarela 80
1 mango (100g) 62
2 felii de pâine ultrafibre (Bongrana) 100
50.8 30.8 62.6 756 543
1 mango (100g) 1.4 0.6 24.7 90 1 măr mic (100g) 52
1 supa crema de rosii 200g 1.8 8.6 9.6 122 1 supa crema de dovlecei 100
1 pulpa pui la tava, fără piele (150g) 31.2 13.2 0 245 150g piept pui 225
100g anghinare gatite(garnitura) 3 0 8 40 100g varza roșie 38
1 felie pâine Panifcom-Feliuta cu semint 2.1 0.2 12.6 65 1 felie pâine ultrafibre (Bongrana) 50
200g iaurt 3,5% 6.4 7 7.8 120 150g iaurt 3,5% 113

44.5 29 38 592 526

TOTAL 112.3 67.6 200.4 1838 TOTAL 1512

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 Ziua 9 Calorii Ziua 10 Calorii Ziua 11 Calorii
1 felie jambon degresat gatit (60g) 158 200ml lapte 98 80g piept pui 105
2 felii pâine Panifcom-Feliuta cu semint 130 30g fulgi porumb 112 30g brânza cu mucegai 106
2-3 felii pepene galben (100g) 30 1 portocala 100g 47 2-3 caise (50g) 47
1 felie pâine Panifcom-Feliuta cu semin 65

318 257 323

150g grapefruit 64 100g capsuni 36 100g compot de mere 52
salata de morcovi rasi cu suc de lamaie 47 100g salata de cartofi 90 salata de rosii (100g) 100
100g file porc la tava 237 150g pastrav 152 120g friptura de vita 190
orez (garnitura) – 30g crud 100 150g ciuperci sote (garnitura) 50 orez (garnitura) – 30g crud 100
150g iaurt 3,5% 113 150g iaurt 3,5% 113
2 kiwi 52 1 para 62
1 felie de pâine ultrafibre (Bongrana) 50 2 felii de pâine ultrafibre (Bongrana) 100 2 felii de pâine ultrafibre (Bongrana) 100
547 557 552
1 ciorchine strugure (80-100g) 66 1 măr mic (100g) 52 3-5 caise uscate (30g) 81
100g salata de andive 36 supa de castraveti cu menta 95 salata de morcovi rasi cu suc de lamaie 47
150g file vita la tava 250 150g pipote cu ceapa 210 150g peste 115
100g mazare (garnitura) 132 150g vinete gratinate 65 150g fasole verde/usturoi/patrunjel 58
1 felie pâine ultrafibre (Bongrana) 50 2 felii pâine Panifcom-Feliuta cu semint 130 2 felii pâine Panifcom-Feliuta cu semint 130
1 măr 52 100g zmeura 40 1 măr 52
150g iaurt 3,5% 113 50g brânza proaspata 110
520 653 512

TOTAL 1515 TOTAL 1555 TOTAL 1520

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 Ziua 12 Calorii Ziua 13 Calorii Ziua 14 Calorii
30g parmezan 118 50g cas de oaie 140 200ml lapte 98
2 felii pâine Panifcom-Feliuta cu seminte 130 1 felie pâine ultrafibre 50 40g musli (fără zahăr) 142
80g piept pui 105 100g salata fructe 100
1 portocala 100g 47 1 kiwi 26

295 321 340

2 kiwi 52 100g mango 60 1 felie chec (20g) 74
300g grapfruit 128 100g salata de andive 36 salata de morcovi rasi cu suc de 47
250 g frigaruie de pui cu ceapa si ardel rosu lidl 230 100g biftec în tigaie antiaderenta 130 200g file peste 150
30g Camembert 86 150g piure cartofi cu 10g unt 175 150g brocolli (garnitura) 51
1 kiwi 26 1 ecler cu ciocolata 232

2 felii de pâine ultrafibre (Bongrana) 100 2 felii de pâine graham 130 2 felii de pâine graham 130
544 497 610
1 mango 62 20g turta dulce 67 4-5 prune (100g) 55
supa de legume (250ml) 100 1 pumn ridichi+10g unt 90 salata de scoici 100
2 ouă prajite în 10g unt 240 100g lasagna 340 60g brânza cu mucegai 212
150g fasole verde/usturoi/patrunjel 58 150g iaurt 3,5% 113
1 felie pâine ultrafibre (Bongrana) 50 1 felie pâine integrala 50
100g papaia 44 100g mango 60 150ml vin alb demisec 117

492 603 479

TOTAL 1445 TOTAL 1548 TOTAL 1558

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