IMC = 31.

25

Indicele tău de Masă Corporală indică: - obezitate de gradul I

Indicele situat între aceste valori este periculos și denotă o greutate ponderală excesivă. Prin urmare, există
un risc crescut de infarct, diabet, AVC și se impune un regim alimentar echilibrat, coroborat cu mișcare fizică
intensă pentru a pierde în greutate.
Consumul tău energetic pentru o zi este de: 2365.1 CALORII

Necesarul zilnic de macronutrienți este de: (Nu este luat în calcul aportul în plus de calorii specific în cazul
alaptării exclusive.)

 Proteine: între 88.69 g și 118.26 g

 Carbohidrați: între 295.64 g și 354.77 g
 Grăsimi: între 65.7 g și 78.84 g
Calculul greutății ideale în funcție de IMC: 55.68 KG
 November 16, 2020

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast

bananas - banana, 0.5 banana 61 16g 0g 1g 0mg 0mg 0g 0g

fulgi ovăz vitally - fulgi ovăz, 100 gram 366 60g 7g 12g 0mg 7mg 1g 10g

Alpro - Almond Unsweetened (Alpro Uk), 200 ml 26 --g 2g 1g --mg 112mg --g 1g

Delhaize - fruit, 80 gram 42 7g 0g 1g --mg 0mg 6g 4g

Sanovita - Seminte De Chia, 10 g 49 1g 3g 2g --mg --mg 0g 3g

Lamaie - Zeama, 100 ml 26 9g --g 0g --mg 1mg 2g 0g

Lunch

Ulei - Masline, 10 ml (2 tsp) 90 0g 9g 0g --mg --mg --g --g

Legume - Ceapa Rosie, 100 g 40 1g 0g 0g --mg --mg --g 0g

Fruct - Rosie, 50 g 9 2g 0g 0g 0mg 3mg 2g 1g

fasole alba Fiarta - fiarta, 200 g 260 44g 1g 18g 0mg 0mg 0g 0g

Sempio - Green Tea with Brown Rice, 1 tea bag 0 0g 0g 0g 0mg 0mg 0g 0g

Dinner

Wasa - Crispbread original , 22 g 74 14g 0g 2g 0mg 0mg 0g 4g

Lamaie - Zeama, 50 ml 13 4g --g 0g --mg 1mg 1g 0g

Ulei - Masline, 10 ml (2 tsp) 90 0g 9g 0g --mg --mg --g --g

Legume - Ceapa Rosie, 100 g 40 1g 0g 0g --mg --mg --g 0g

Avocado - Avocado, 0.5 medium 117 6g 11g 1g 0mg 5mg 1g 5g

Maxim's Naut - Naut, 100 gram 72 7g 1g 5g 0mg 180mg 0g 4g

Legume - Castravete, 100 g 15 4g 0g 1g 0mg --mg 2g 1g

Fruct - Rosie, 50 g 9 2g 0g 0g 0mg 3mg 2g 1g

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Generic - Spanac, 50 g 7 0g 0g 1g --mg --mg --g 1g

Raw - Salata Verde, 100 g 15 3g 0g 1g --mg 28mg 1g 1g

Snacks

Generic - Morcov Crud, 200 g 82 19g 0g 2g --mg --mg --g 6g

TOTAL: 1,503 200g 43g 48g 0mg 340mg 18g 42g

CUMPARATURI 16.11.2020
MIC DEJUN
 PRANZ

GUSTARE
CINA
November 17, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast

Sunny via - Sciroppo Agave, 10 gr 31 8g 0g 0g 0mg 0mg 8g 0g

Fructe de padure - Fructe de padure, 85 gr 41 10g 0g 1g --mg --mg 5g 3g

bananas - banana, 0.5 banana 61 16g 0g 1g 0mg 0mg 0g 0g

Lamaie - Zeama, 30 ml 8 3g --g 0g --mg 0mg 1g 0g

Sanovita - Seminte De Chia, 10 g 49 1g 3g 2g --mg --mg 0g 3g

Alpro - Almond Unsweetened (Alpro Uk), 100 ml 13 --g 1g 0g --mg 56mg --g 0g

fulgi ovăz vitally - fulgi ovăz, 40 gram 146 24g 3g 5g 0mg 3mg 0g 4g

SANOVITA - Goji Berries, 10 gram 26 4g 0g 1g 0mg 0mg 0g 0g

Lunch

Raw - Salata Verde, 100 g 15 3g 0g 1g --mg 28mg 1g 1g

Ulei - Masline, 5 ml (2 tsp) 45 0g 5g 0g --mg --mg --g --g

Lamaie - Zeama, 10 ml 3 1g --g 0g --mg 0mg 0g 0g

Ciuperci - Ciuperci La Gratar Simple, 150 g 41 7g --g 2g --mg --mg --g 2g

Baked Sweet Potato - Sweet Baked - 3.5 oz, 150 grams 135 31g 0g 3g 0mg 54mg 17g 5g

Dinner

Ardei Iute - Ardei Iute, 30 grame 12 3g 0g 1g --mg --mg --g 0g

Lamaie - Zeama, 10 ml 3 1g --g 0g --mg 0mg 0g 0g

ceapa alba - ceapa alba , 50 g 21 5g 0g 0g 0mg 0mg 0g 0g

rosii cherry - rosii cherry, 55.55 g 11 2g 0g 1g 0mg 0mg 0g 0g

Legume - Castravete, 55.0 g 8 2g 0g 0g 0mg --mg 1g 0g

fasole alba Fiarta - fiarta, 100 g 130 22g 1g 9g 0mg 0mg 0g 0g

Generic - Spanac, 75 g 10 0g 0g 1g --mg --mg --g 2g

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Raw - Salata Verde, 135 g 20 4g 0g 2g --mg 38mg 1g 2g

Snacks

Pere - Pere, 100 g 58 16g 0g 0g 0mg 1mg 10g 3g

solaris - pasta de susan, tahini, 15 gram 104 2g 9g 4g 0mg 17mg 0g 0g

Wasa - Crispbread original , 22 g 74 14g 0g 2g 0mg 0mg 0g 4g

TOTAL: 1,065 179g 22g 36g 0mg 197mg 44g 29g
 CINA GUSTARE 1

GUSTARE 2

PRANZ

MIC DEJUN

November 18, 2020

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast

Sunny via - Sciroppo Agave, 10 gr 31 8g 0g 0g 0mg 0mg 8g 0g

delhaize - migdale coapte si sarate, 20 gram 122 1g 10g 5g --mg 0mg 1g 2g

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Ananas - Adan Ananas, 50 gr 26 6g 0g 0g 0mg 1mg 5g 1g

fulgi ovăz vitally - fulgi ovăz, 40 gram 146 24g 3g 5g 0mg 3mg 0g 4g

Sanovita - Seminte De Chia, 10 g 49 1g 3g 2g --mg --mg 0g 3g

SANOVITA - Goji Berries, 15 gram 39 6g 1g 2g 0mg 0mg 0g 0g

Alpro - Coconut Almond Drink, 200 ml 48 5g 3g 1g --mg 96mg 5g 0g

Lunch

Kadoya - Pure Seseme Oil, 1 tbsp 130 --g 14g --g --mg --mg --g --g

Wasa - Crispbread original , 22 g 74 14g 0g 2g 0mg 0mg 0g 4g

Supa Crema de Cartofi cu Praz, 0.2 serving(s) 326 28g 2g 4g 0mg 0mg 0g 0g

Dinner

Lamaie - Zeama, 30 ml 8 3g --g 0g --mg 0mg 1g 0g

Legume - Cartofi Dulci Copti, 150 g 135 31g 0g 3g 0mg 54mg 10g 5g

Legatura - Ceapa Verde, 50 grame 16 4g 0g 1g --mg --mg --g 1g

Generic - Spanac, 75 g 10 0g 0g 1g --mg --mg --g 2g

Marar - Verdeata - Condimente, 1 legatura 0 7g 1g 4g --mg --mg --g 2g

Ulei - Masline, 5 ml (2 tsp) 45 0g 5g 0g --mg --mg --g --g

Soja So Lecker - Bio Tofu Natur, 200 g 248 1g 14g 28g 0mg 40mg 1g 2g

Raw - Salata Verde, 75 g 11 2g 0g 1g --mg 21mg 1g 1g

Snacks

Frutto - Clementine, 200 g 90 24g 0g 2g --mg 8mg 17g 2g

TOTAL: 1,554 165g 56g 61g 0mg 223mg 49g 29g
 MIC DEJUN

GUSTARE 1

PRANZ

GUSTARE 2

November 19, 2020

CINA
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

rodie - rodie, 33 gram 27 6g 0g 1g --mg --mg 5g 1g

Sanovita - Seminte De Chia, 10 g 49 1g 3g 2g --mg --mg 0g 3g

Lamaie - Zeama, 30 ml 8 3g --g 0g --mg 0mg 1g 0g

fulgi ovăz vitally - fulgi ovăz, 40 gram 146 24g 3g 5g 0mg 3mg 0g 4g

Sunny via - Sciroppo Agave, 20 gr 62 15g 0g 0g 0mg 0mg 15g 0g

Delhaize (Mega Image) - migdale coapte, 10 gram 61 1g 5g 2g --mg 0mg 1g 1g

Fructe - Afine, 50 g 29 7g 0g 0g --mg 1mg 5g 1g

Rasberries - (Raw) Net Carb, 43.05 g (1 cup) 22 1g 0g 0g 0mg 0mg 2g 3g

Anidor - 80% Cacao, 2 square 64 2g 6g 1g --mg --mg --g --g

Lunch

Defne - Castraveti Murati In Otet, 92 g 12 2g --g 6g --mg --mg 5g 1g

Paine Dietetica - Paine, 27 gram 74 14g 1g 2g --mg --mg 1g --g

Supa Crema de Cartofi cu Praz, 0.2 serving(s) 326 28g 2g 4g 0mg 0mg 0g 0g

Dinner

Generic - Tuica, 40 ml 100 0g 0g 0g --mg --mg --g --g

Generic - Vin Rosu Sec, 300 ml 225 9g 0g 0g --mg --mg --g --g

Generic/russian - Black Bread, 1 Slice 65 12g 1g 6g 0mg 174mg 0g 2g

Ulei - Masline, 5 ml (2 tsp) 45 0g 5g 0g --mg --mg --g --g

Marar - Verdeata - Condimente, 1 legatura 0 7g 1g 4g --mg --mg --g 2g

Legume - Castravete, 100 g 15 4g 0g 1g 0mg --mg 2g 1g

Legatura - Ceapa Verde, 50 grame 16 4g 0g 1g --mg --mg --g 1g

rosii cherry - rosii cherry, 101 g 20 4g 0g 1g 0mg 0mg 0g 0g

Maxim's Naut - Naut, 100 gram 72 7g 1g 5g 0mg 180mg 0g 4g

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Generic - Spanac, 75 g 10 0g 0g 1g --mg --mg --g 2g

Raw - Salata Verde, 100 g 15 3g 0g 1g --mg 28mg 1g 1g

Snacks

Frutto - Clementine, 100 g 45 12g 0g 1g --mg 4mg 9g 1g

Fruct - Mar, 150 g 60 23g 0g 1g 0mg 0mg 10g 4g

TOTAL: 1,568 189g 28g 45g 0mg 390mg 57g 32g
 MIC DEJUN

GUSTARE 1

PRANZ November 20, 2020

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast GUSTARE 2
Zmeura vrac - Zmeura, 75 gr 39 8g 1g 1g --mg --mg --g --g

fulgi ovăz vitally - fulgi ovăz, 40 gram 146 24g 3g 5g 0mg 3mg 0g 4g

Alpro - Coconut Almond Drink, 200 ml 48 5g 3g 1g --mg 96mg 5g 0g

Fructe - Afine, 75 g 43 11g 0g 1g --mg 1mg 8g 2g

Anidor - 80% Cacao, 2 square 64 2g 6g 1g --mg --mg --g --g

CINA
Sanovita - Seminte De Chia, 10 g 49 1g 3g 2g --mg --mg 0g 3g

Lunch

O'Green - Fasole neagra boabe, 100 g 98 13g 1g 7g --mg --mg --g 7g

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Lamaie - Zeama, 10 ml 3 1g --g 0g --mg 0mg 0g 0g

Ulei - Masline, 5 ml (2 tsp) 45 0g 5g 0g --mg --mg --g --g

Home Made - Paine Prajita, 20 g 60 12g 1g 1g 0mg 0mg 0g 0g

Avocado - Avocado, 0.5 medium 117 6g 11g 1g 0mg 5mg 1g 5g

rodie - rodie, 33 gram 27 6g 0g 1g --mg --mg 5g 1g

Legume - Ceapa, 70 g 28 5g 0g 1g 0mg 3mg 3g 1g

Generic - Spanac, 30 g 4 0g 0g 0g --mg --mg --g 1g

rosii cherry - rosii cherry, 101 g 20 4g 0g 1g 0mg 0mg 0g 0g

Legume - Castravete, 175 g 26 6g 0g 1g 0mg --mg 3g 1g

Raw - Salata Verde, 100 g 15 3g 0g 1g --mg 28mg 1g 1g

Dinner

Generic - Vin Rosu Sec, 300 ml 225 9g 0g 0g --mg --mg --g --g

Snacks

Pufuleti Gusto - Corn snack, 40 g 174 32g 4g 3g --mg --mg --g --g

Fruct - Mar, 150 g 60 23g 0g 1g 0mg 0mg 10g 4g

TOTAL: 1,291 171g 38g 29g 0mg 136mg 36g 30g
 MIC DEJUN

GUSTARE 1

PRANZ

GUSTARE 2

November 21, 2020

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast
CINA
Acasa - Nuci, 20 g 131 3g 13g 3g --mg --mg --g 1g

bananas - banana, 0.5 banana 61 16g 0g 1g 0mg 0mg 0g 0g

SANOVITA - Goji Berries, 15 gram 39 6g 1g 2g 0mg 0mg 0g 0g

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Sunny via - Sciroppo Agave, 20 gr 62 15g 0g 0g 0mg 0mg 15g 0g

fulgi ovăz vitally - fulgi ovăz, 40 gram 146 24g 3g 5g 0mg 3mg 0g 4g

Sanovita - Seminte De Chia, 10 g 49 1g 3g 2g --mg --mg 0g 3g

Anidor - 80% Cacao, 2 square 64 2g 6g 1g --mg --mg --g --g

Lunch

Shrimps - creveti, 100 gram 52 0g 0g 13g 0mg 1mg 0g 0g

DeFish - Raci întregi, 100 gram 78 0g 2g 15g 0mg 1mg 0g 0g

Generic - Vin Rosu Sec, 300 ml 225 9g 0g 0g --mg --mg --g --g

Unt Covalactt - Unt, 10 gram 59 0g 7g 0g 0mg 0mg 0g 0g

Generic - Orez Fiert, 100 g 133 28g 1g 3g --mg --mg --g --g

Snacks

Frutto - Clementine, 20 g 9 2g 0g 0g --mg 1mg 2g 0g

Voedingswaardetabel.nl - Amandelen (Ongezouten), 10 gram 61 2g 5g 2g 0mg 1mg 0g 1g

TOTAL: 1,169 108g 41g 47g 0mg 7mg 17g 9g
 November 22, 2020

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast

Rasberries - (Raw) Net Carb, 109.47 g (1 cup) 57 2g 1g 1g 0mg 1mg 5g 7g

bananas - banana, 1 banana 121 31g 0g 2g 0mg 0mg 0g 0g

Sanovita - Seminte De Chia,

MIC10DEJUN
g 49 1g 3g 2g --mg --mg 0g 3g

fulgi ovăz vitally - fulgi ovăz, 40 gram 146 24g 3g 5g 0mg 3mg 0g 4g

Lindt - MILD 90% Cacao, 10 g 59 1g 6g 1g --mg 3mg 1g --g

Lunch

Tesco sushi - Sushi, 0.5 pack 124 19g 3g 5g 0mg 0mg 0g 0g

Tempura Crab Sushi - Sushi, 0.5 package 176 27g 5g 6g 0mg 650mg 9g 0g

Sushi - Sushi Saumon, 3 piece 144 25g 3g 8g GUSTARE

14mg 1 45mg 0g 3g

Snacks

Fruct - Mar, 150 g PRANZ 60 23g 0g 1g 0mg 0mg 10g 4g

migdale carrefour - migdale coapte, 14.0 gram 88 1g 8g 4g 0mg 0mg 1g 0g

TOTAL: 1,024 154g 32g 35g 14mg 702mg 26g 21g

GUSTARE 2

CINA
 MIC DEJUN

GUSTARE 1
November 23, 2020

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast

Sunny via - Sciroppo Agave, 20 gr 62 15g 0g 0g 0mg 0mg 15g 0g

PRANZ
Kivi - Kivi 100g, 1.5 komad cca 60g 83 17g 2g 2g 0mg 0mg 0g 0g

fulgi ovăz vitally - fulgi ovăz, 40 gram 146 24g 3g 5g 0mg 3mg 0g 4g

bananas - banana, 0.5 banana 61 16g 0g 1g GUSTARE

0mg 2 0mg 0g 0g

migdale carrefour - migdale coapte, 14.0 gram 88 1g 8g 4g 0mg 0mg 1g 0g

Lunch

Raw - Salata Verde, 150 g 23 4g 0g 2g --mg 42mg 1g 2g

ulei de susan - ulei de susan, 10 gram 88 0g 10g 0g --mg --mg --g --g

mexican mix - betty ice, 150 g 93 16g 0g 5g 0mg 0mg 0g 0g

CINA
Edenia - File de ton fără piele , 200 gram 224 0g 2g 51g 0mg 0mg 0g 0g

Dinner

Galicea Mare - Vin alb sec, 300 ml 219 7g 0g 0g 0mg --mg --g --g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

ton cu noodles, 1 serving(s) 383 55g 8g 24g 0mg 35mg 4g 3g

Snacks

Generic - Strugure, 30 g 21 5g 0g 0g --mg --mg --g --g

Fruct - Para, 0.5 piece 29 8g 0g 0g 0mg 1mg 0g 2g

solaris - pasta de susan, tahini, 15 gram 104 2g 9g 4g 0mg 17mg 0g 0g

Wasa - Crispbread original , 22 g 74 14g 0g 2g 0mg 0mg 0g 4g

TOTAL: 1,698 184g 42g 100g 0mg 98mg 21g 15g
MIC DEJUN

GUSTARE 1

PRANZ

GUSTARE 2

CINA