Ziua 1 Proteine Lipide Carbohidrati Calorii Ziua 2

200g iaurt 3,5% 6.4 7 7.8 120 pasta de naut 70g

50g fulgi de ovaz 6.2 3.7 32.9 181 2 felii pâine ultrafibre (Bongrana)
100g ananas 0.5 0.2 13 56 avocado haas (lidl) 1 buc 30g
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
150g pulpe curcan sau pui dezosate 43.8 5.7 0 239 150g piept pui
Prânz 100g fasole verde sote 1.9 3 7.1 63 200g brocolli (garnitura)
100g zuzu stors iaurt 8 2 2.7 61 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)
63 12.8 77.5 655
Gustare 2 1 măr mic (100g) 0.3 0.2 13.8 52 1 măr mic (100g)
200g rucola (1lg ulei măsline) 1.2 7.7 21.6 165 100g fasole verde
150g ficat pui fript 25.9 3.3 3 252 150g pulpe pui dezosate
Cina 30g parmezan (peste salata) 9.9 8.4 0 118 30g telemea
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

41.2 21.1 48.6 641

TOTAL 119.8 45.9 219.6 1824 TOTAL

107 47.5 215
25% 25% 50%

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Proteine Lipide Carbohidrati Calorii Ziua 3 Proteine Lipide Carbohidrati Calorii
3.8 18.3 10 220 2 oua fierte 14 11.7 1.2 170
6 1.6 22 100 1 felie pâine ultrafibre (Bongrana) 3 0.8 11 50
1 4.5 3 50 200g struguri 1.2 0.8 30 132

10.8 24.4 35 370 18.2 13.3 42.2 352

1 0 18 64 200g para 0.8 0.6 31 122
3.8 1.6 34.3 172 supa crema de broccoli 200 ml 3 7 12.4 131
30 3.9 0 180 180g pulpe pui gatite fara piele 50 12.6 0 310
5.6 0.7 13.2 60 mancare linte 100g 6.6 2.3 18.7 117
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
54 14.9 92.3 684 73 30.5 73.9 824
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 200g 30 3.9 0 180
5.7 6.3 0 86 30g Camembert 6 6.6 0 86
3 0.8 11 50 2 felie pâine ultrafibre (Bongrana) 6 1.6 22 100
1.1 0.3 23 90 2 kiwi 2 0 26 53

40.7 22.4 41.9 514 46.4 12.3 64.6 499

106.8 61.7 202.2 1684 TOTAL 139.5 56.7 228.7 1861

135 57 201
30% 28% 45%

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 Ziua 4 Proteine Lipide Carbohidrati Calorii Ziua 5 Proteine
3 wassa + 30g unt de arahide 12.5 14.4 38 306 200ml lapte migdale/soia/cocos 1
10g nuci 0.7
150g ananas proaspăt 1 0.4 18 80 10g seminte chia 1.6
50g fulgi de ovaz 6.5
1 para 0.4
13.5 14.8 56 386 9.8
1 para 0.4 0.3 15 58 200g ananas proaspăt 1
ciorba de pui cu legume 5.7 2.4 21 123 supa crema de legume 300ml 2.8
ficatei pui 25.4 7.2 1 174 150g pulpe pui dezosate 28.7
150g mazare gatita 8.1 0.6 21.5 138 hrisca 120g 5.7
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
52.6 18.8 86.3 681 49.6
1/4 pepene galben (200g) 1.6 0.4 16.4 68 1 portocala 0.9
100g salata de andive 0.3 0.1 14.2 61 150g salata de rucola 2.6
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 100g cartofi copti 2.5
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 30 g parmezan in salata rucola 6
struguri (100g) 0.6
45.4 14.1 57.2 556 52.8

TOTAL 113.5 48.4 230.9 1749 TOTAL 114.1

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Lipide Carbohidrati Calorii Ziua 6 Proteine Lipide Carbohidrati Calorii
2.2 6 48 3 wassa + 30g unt de arahide 12.5 14.4 38 306
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 19.8 21.4 57.5 473
0.4 26 108 150g grapefruit 1 0 15 64
7.8 15 140 salata de andive (100g) 0.3 0.1 14.2 61
12 0.8 225 150g somon la cuptor 31.4 20.4 0 314
2.8 29 139 150g varza de Bruxelles+10g unt 5.2 8.7 0.1 140
7 7.8 120

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

31.2 74.6 724 42.9 30.8 36.3 615
0 11.7 56 2 kiwi 2 0 26 52
1.8 2.9 42 200g supa crema de broccoli 3 7.8 12.4 131
13.5 9 210 150g pulpe pui dezosate 33.1 12 0.8 250
0.3 20 95 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
0.4 16.7 66 3 felii pepene galben (100g) 0.8 0.2 8.2 34
22.8 61.3 564 47.4 27.1 60.6 692

69 219 1821 TOTAL 113.1 79.3 195.4 1896

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 Ziua 7 Proteine Lipide Carbohidrati Calorii Ziua 8 Calorii
omleta 2 oua cu legume 150gr 16 18 1.1 230 2 felii paine+25g dulceața la alegere 195
1 felii pâine Panifcom-Feliuta cu seminte 2.1 0.2 12.6 65 200ml lapte 98
1 măr 100g 0.5 0.3 23 52 1 kiwi 26

18.6 18.5 36.7 347 319

5 prune (100g) 1 0 26 100 1 banana medie (80g) 72
salata de rosii (100g) 100
paste bologneze 28 22 26 375 200g file peste 150
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
31.2 31 73.2 665 543
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
200g pastrav cuptor 42 10.8 0 276 150g piept pui 225
200g legume mexicane gratinate 5 10 20 195 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

57.3 36.6 50 778 526

TOTAL 109.5 86.7 210.6 1980 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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