Meniu hiperproteic

Ziua 1

MD – ou fiert, rosie, masline

Rosii - 90 grame, 16.2 calorii, 0.8 proteine, 0.2 lipide, 3.5 carbohidrati, 1.1 fibre

Ou gaina fiert - 80 grame, 124 calorii, 10.1 proteine, 8.5 lipide, 0.9 carbohidrati, 0 fibre

Masline verzi cu ardei DLL - 28 grame, 35 calorii, 0.3 proteine, 3.2 lipide, 1.3 carbohidrati, 0 fibre

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TOTAL: 198 grame, 175.2 calorii, 11.2 proteine, 11.9 lipide, 5.7 carbohidrati, 1.1 fibre

G – shake proteic – 20 g protein

P – porc + salata

Pastrav - 200 grame, 340 calorii, 49.8 proteine, 14.4 lipide, 0 carbohidrati, 0 fibre

Salata de varza - 200 grame, 128 calorii, 3 proteine, 7 lipide, 13 carbohidrati, 4.8 fibre

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TOTAL: 400 grame, 400 calorii, 52.8proteine, 21.4 lipide, 13 carbohidrati, 4.8 fibre

G – seminte

Seminte de dovleac Winny - 30 grame, 124.8 calorii, 7.2 proteine, 9.5 lipide, 2.7 carbohidrati, 0 fibre

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TOTAL: 30 grame, 124.8 calorii, 7.2 proteine, 9.5 lipide, 2.7 carbohidrati, 0 fibre

C – supa/ciorba

Supa crema de legume - 400 grame, 146.8 calorii, 4 proteine, 2.8 lipide, 28 carbohidrati, 5.6 fibre

Ficat de porc - 150 grame, 208.5 calorii, 29.3 proteine, 8 lipide, 3.2 carbohidrati, 0 fibre

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TOTAL: 550 grame, 355.3 calorii, 33.3 proteine, 10.8 lipide, 31.2 carbohidrati, 5.6 fibre
Ziua 2

MD – muschi file, masline, castraveti, ardei

Muschi file afumat Cris-Tim - 150 grame, 155.3 calorii, 27.6 proteine, 3.9 lipide, 2.6 carbohidrati, 0 fibre

Masline verzi cu ardei DLL - 32 grame, 40 calorii, 0.4 proteine, 3.6 lipide, 1.5 carbohidrati, 0 fibre

Ardei rosu gras - 50 grame, 15.5 calorii, 0.5 proteine, 0 lipide, 3 carbohidrati, 1.1 fibre

Castraveti - 100 grame, 12 calorii, 0.6 proteine, 0.2 lipide, 2.2 carbohidrati, 0.7 fibre

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TOTAL: 332 grame, 222.8 calorii, 29.1 proteine, 7.7 lipide, 9.3 carbohidrati, 1.8 fibre

G – shake proteic – 20 g protein

P – pasare + salata

Piept de curcan fara piele gatit - 200 grame, 270 calorii, 60.2 proteine, 1.4 lipide, 0 carbohidrati, 0 fibre

Castraveti - 150 grame, 18 calorii, 0.9 proteine, 0.3 lipide, 3.3 carbohidrati, 1.1 fibre

Salata verde - 100 grame, 17 calorii, 1.2 proteine, 0.3 lipide, 3.3 carbohidrati, 2.1 fibre

Iaurt 3% Albalact - 20 grame, 11.6 calorii, 0.7 proteine, 0.6 lipide, 0.9 carbohidrati, 0 fibre

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TOTAL: 470 grame, 316.6 calorii, 63 proteine, 2.6 lipide, 7.5 carbohidrati, 3.2 fibre

G – nuci

Miez de nuca Mega Image - 20 grame, 130.4 calorii, 3.2 proteine, 11.9 lipide, 3.6 carbohidrati, 2.2 fibre

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TOTAL: 20 grame, 130.4 calorii, 3.2 proteine, 11.9 lipide, 3.6 carbohidrati, 2.2 fibre

C – salata cesar

Salata Caesar cu piept de pui la gratar- 250 grame, 525 calorii, 62.5 proteine, 22.5 lipide, 15
carbohidrati, 7.5 fibre

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TOTAL: 250 grame, 525 calorii, 62.5 proteine, 22.5 lipide, 15 carbohidrati, 7.5 fibre
Ziua 3

MD – humus, ardei gras, castravete, wasa

Humus - 50 grame, 88.5 calorii, 2.5 proteine, 4.3 lipide, 10.1 carbohidrati, 2 fibre

Ardei rosu gras - 50 grame, 15.5 calorii, 0.5 proteine, 0 lipide, 3 carbohidrati, 1.1 fibre

Castraveti - 50 grame, 6 calorii, 0.3 proteine, 0.1 lipide, 1.1 carbohidrati, 0.4 fibre

Paine fibre balance Wasa - 40 grame, 140 calorii, 5.2 proteine, 2.6 lipide, 19.2 carbohidrati, 9.6 fibre

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TOTAL: 190 grame, 250 calorii, 8.5 proteine, 7 lipide, 33.4 carbohidrati, 13.1 fibre

G – shake proteic – 20 g protein

P – mancare de linte + salata

Mancare de linte - 200 grame, 234.4 calorii, 13.2 proteine, 4.6 lipide, 37.4 carbohidrati, 9.2 fibre

Salata de sfecla rosie cu hrean 365 - 150 grame, 42 calorii, 1.7 proteine, 0.3 lipide, 8.3 carbohidrati, 2.1
fibre

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TOTAL: 350 grame, 276.4 calorii, 14.9 proteine, 4.9 lipide, 45.7 carbohidrati, 11.3 fibre

G – migdale

Migdale - 20 grame, 115.6 calorii, 4.3 proteine, 10.1 lipide, 3.9 carbohidrati, 2.4 fibre

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TOTAL: 20 grame, 115.6 calorii, 4.3 proteine, 10.1 lipide, 3.9 carbohidrati, 2.4 fibre

C – branzica + rosii

Branza mozzarella Bonas - 100 grame, 256 calorii, 16 proteine, 20 lipide, 3 carbohidrati, 0 fibre

Rosii cherry - 100 grame, 20 calorii, 1.3 proteine, 0 lipide, 4 carbohidrati, 1.3 fibre

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TOTAL: 200 grame, 276 calorii, 17.3 proteine, 20 lipide, 7 carbohidrati, 1.3 fibre
Ziua 4

MD – avocado, rosii + masline si wasa

Rosii - 100 grame, 18 calorii, 0.9 proteine, 0.2 lipide, 3.9 carbohidrati, 1.2 fibre

Avocado - 100 grame, 160 calorii, 2 proteine, 14.7 lipide, 8.5 carbohidrati, 6.7 fibre

Masline verzi cu ardei DLL - 32 grame, 40 calorii, 0.4 proteine, 3.6 lipide, 1.5 carbohidrati, 0 fibre

Paine fibre balance Wasa - 40 grame, 140 calorii, 5.2 proteine, 2.6 lipide, 19.2 carbohidrati, 9.6 fibre

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TOTAL: 272 grame, 358 calorii, 8.5 proteine, 21.1 lipide, 33.1 carbohidrati, 17.5 fibre

G – shake proteic – 20 g protein

P – mancare de soia/soia texturata + salata

Tocanita cu soia cuburi - 250 grame, 217.5 calorii, 16 proteine, 12 lipide, 14.8 carbohidrati, 4 fibre

Salata 4 anotimpuri Lidl - 250 grame, 52.5 calorii, 2.5 proteine, 0.5 lipide, 8 carbohidrati, 4 fibre

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TOTAL: 500 grame, 270 calorii, 18.5 proteine, 12.5 lipide, 22.8 carbohidrati, 8 fibre

G – arahide + shake proteic – 20 g protein

Arahide decojite prajite cu sare Best - 20 grame, 124 calorii, 5.6 proteine, 10 lipide, 2.8 carbohidrati, 0
fibre

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TOTAL: 20 grame, 124 calorii, 5.6 proteine, 10 lipide, 2.8 carbohidrati, 0 fibre

C – ciuperci la gratar/cuptor/mancare de ciuperci

Ciuperci champignon - 200 grame, 58 calorii, 5 proteine, 1 lipide, 6 carbohidrati, 0 fibre

Salata de cruditati - 200 grame, 56.8 calorii, 3.2 proteine, 2.2 lipide, 7.2 carbohidrati, 2.2 fibre

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TOTAL: 400 grame, 114.8 calorii, 8.2 proteine, 3.2 lipide, 13.2 carbohidrati, 2.2 fibre
Ziua 5

MD – budinca de chia cu fructe deshidratate

Seminte de chia - 30 grame, 147 calorii, 4.7 proteine, 9.1 lipide, 13.2 carbohidrati, 11.3 fibre

Lapte orez si migdale Joya - 250 grame, 183.3 calorii, 2 proteine, 0 lipide, 31.3 carbohidrati, 1.5 fibre

Goji berries Sanovita - 20 grame, 52.2 calorii, 2.4 proteine, 0.9 lipide, 8.6 carbohidrati, 0 fibre

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TOTAL: 300 grame, 382.5 calorii, 9.1 proteine, 10 lipide, 53.1 carbohidrati, 12.8 fibre

G – shake proteic – 20 g protein

P – mancare de mazare + salata

Mancare de mazare de post - 200 grame, 98.8 calorii, 6.2 proteine, 3.2 lipide, 11.6 carbohidrati, 6.8
fibre

Salata verde - 200 grame, 34 calorii, 2.4 proteine, 0.6 lipide, 6.6 carbohidrati, 4.2 fibre

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TOTAL: 400 grame, 132.8 calorii, 8.6 proteine, 3.8 lipide, 18.2 carbohidrati, 11 fibre

G – ardei gras

Ardei rosu gras - 100 grame, 31 calorii, 1 proteine, 0 lipide, 6 carbohidrati, 2.1 fibre

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TOTAL: 100 grame, 31 calorii, 1 proteine, 0 lipide, 6 carbohidrati, 2.1 fibre

C – soia sau linte cu salata

soia cuburi SanoVita - 150 grame, 538.5 calorii, 79.1 proteine, 1.1 lipide, 48.2 carbohidrati, 9.9 fibre

Salata de ardei copti cu usturoi Toppo - 200 grame, 100.4 calorii, 1.6 proteine, 6 lipide, 10 carbohidrati,
0 fibre

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TOTAL: 350 grame, 638.9 calorii, 80.7 proteine, 7.1 lipide, 58.2 carbohidrati, 9.9 fibre
Ziua 6

MD – branza proaspata, legume, wasa

Branza d vaca proaspata Stracchino Nonno Nanni - 100 grame, 295 calorii, 12.5 proteine, 26.5 lipide,
1.5 carbohidrati, 0 fibre

Avocado - 80 grame, 128 calorii, 1.6 proteine, 11.8 lipide, 6.8 carbohidrati, 5.4 fibre

Ardei rosu gras - 50 grame, 15.5 calorii, 0.5 proteine, 0 lipide, 3 carbohidrati, 1.1 fibre

Castraveti - 50 grame, 6 calorii, 0.3 proteine, 0.1 lipide, 1.1 carbohidrati, 0.4 fibre

Paine fibre balance Wasa - 40 grame, 140 calorii, 5.2 proteine, 2.6 lipide, 19.2 carbohidrati, 9.6 fibre

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TOTAL: 320 grame, 584.5 calorii, 20.1 proteine, 41 lipide, 31.6 carbohidrati, 16.5 fibre

G – shake proteic 20 g protein

P – Peste + salata

Cod - 150 grame, 160.5 calorii, 36 proteine, 1.5 lipide, 0 carbohidrati, 0 fibre

Rucola 365 - 200 grame, 78 calorii, 2.4 proteine, 0.6 lipide, 14.6 carbohidrati, 0 fibre

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TOTAL: 350 grame, 238.5 calorii, 38.4 proteine, 2.1 lipide, 14.6 carbohidrati, 0 fibre

G – caju

Caju Auchan - 20 grame, 124.2 calorii, 3.9 proteine, 10 lipide, 4 carbohidrati, 1.2 fibre

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TOTAL: 20 grame, 124.2 calorii, 3.9 proteine, 10 lipide, 4 carbohidrati, 1.2 fibre

C – salata cu ton

Salata mexicana cu ton - 200 grame, 326 calorii, 17.6 proteine, 19.6 lipide, 19.4 carbohidrati, 1.2 fibre

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TOTAL: 200 grame, 326 calorii, 17.6 proteine, 19.6 lipide, 19.4 carbohidrati, 1.2 fibre
Ziua 7

MD – 3 fructe diferite

Kiwi - 75 grame, 45.8 calorii, 0.8 proteine, 0.8 lipide, 11.3 carbohidrati, 2.3 fibre

Afine - 30 grame, 17.1 calorii, 0.2 proteine, 0.1 lipide, 4.4 carbohidrati, 0.7 fibre

COMPOT DE ANANAS IN SUC PROPRIU - 100 grame, 273 calorii, 0.4 proteine, 0.1 lipide, 15 carbohidrati,
1 fibre

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TOTAL: 205 grame, 335.9 calorii, 1.4 proteine, 1 lipide, 30.7 carbohidrati, 4 fibre

G – smoothie proteic – lapte vegetal de migdale sau soia + banana, nuci, pudra proteica, unt de arahide

Banane - 150 grame, 133.5 calorii, 1.7 proteine, 0.5 lipide, 34.2 carbohidrati, 3.9 fibre

Miez de nuca Mega Image - 30 grame, 195.6 calorii, 4.8 proteine, 17.9 lipide, 5.4 carbohidrati, 3.3 fibre

Lapte soia original Alpro - 250 grame, 95 calorii, 7.5 proteine, 4.5 lipide, 6.3 carbohidrati, 1.3 fibre

Unt de arahide - 20 grame, 117.6 calorii, 4.8 proteine, 10 lipide, 4.3 carbohidrati, 1.6 fibre

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TOTAL: 450 grame, 541.7 calorii, 38.8 proteine, 32.9 lipide, 50.2 carbohidrati, 10.1 fibre

P – vita + salata

Muschi de vita crud - 200 grame, 430 calorii, 38 proteine, 30 lipide, 0 carbohidrati, 0 fibre

Salata 4 anotimpuri Lidl - 250 grame, 52.5 calorii, 2.5 proteine, 0.5 lipide, 8 carbohidrati, 4 fibre

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TOTAL: 450 grame, 482.5 calorii, 40.5 proteine, 30.5 lipide, 8 carbohidrati, 4 fibre

G – morcov + shake proteic 20 g protein

C - ciorbica de vita

Ciorba de vacuta Vascar Scandia - 400 grame, 344 calorii, 17.6 proteine, 21.6 lipide, 16 carbohidrati, 0
fibre

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TOTAL: 400 grame, 344 calorii, 17.6 proteine, 21.6 lipide, 16 carbohidrati, 0 fibre
***Atentie, in dietele hiperproteice, se recomanda a se mari aportul de apa si
fibre din alimentatie (de aceea la salate se va opta, unde este posibilitatea pt
legume si radacinoase ca: morocv, telina, sfecla, varza pt fibre, castraveti, salata
verde pt continutul bogat de saruri si apa);

***Suplimente alimentare recomandate: L-Arginina, Proteina – izolat sau

concentrat proteic, L-carnitine

*** Cu 30 de minute inainte de Gustarea 2 sau de cina se va consuma a 2-a

portie de shake proteic( ai 2 variante de proteina, oricare e buna:
https://www.suplimente-vitabolic.ro/catalog-suplimente/proteine-din-zer-cazeina-carne-ou-lapte-
soia/instant-whey-2-kg ; https://www.suplimente-vitabolic.ro/catalog-suplimente/proteine-din-zer-
cazeina-carne-ou-lapte-soia/cfu-whey-protein-2-kg-stevia ) sau baton proteic
(https://www.redis.ro/ro/16-batoane-proteice - protein-r, whey sau milk&egg)
*** L- arginina : https://www.suplimente-vitabolic.ro/catalog-suplimente/arginina-si-
citrulina/arginine-liquid

*** L- Carnitina: https://www.suplimente-vitabolic.ro/catalog-suplimente/slabire-si-arderea-

grasimilor/l-carnitine-100000-liquid

Pentru fiecare supliment gasesti informatiile pe eticheta despre cum si cand sa-l iei