Program Nutritional 7 zile

DAY # 1

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories

Breakfast
1 cup Cafea neindulcita 0.00 1.00 0.00 4.10
1 each Omleta cu branza (2 oua, 50gr telemea) 23.70 1.10 32.20 400.00
25 gram(s) Paine neagra 1.83 10.43 0.08 50.75
100 gram(s) Rosii 1.10 4.30 0.30 25.00
Totals: 26.63 16.83 32.58 479.85
AM Snack
125 gram(s) Iaurt cu fibre si musli 4.80 16.00 3.50 115.00
Totals: 4.80 16.00 3.50 115.00
Lunch
1 each Broccoli cu parmezan 9.00 49.00 2.00 235.00
50 gram(s) Paine neagra 3.65 20.85 0.15 101.50
Suc de portocale 10.00 2.00 2.80 78.00
Totals: 22.65 71.85 4.95 414.50
PM Snack
1 each Kiwi proaspat 1.00 11.00 0.30 46.00
Totals: 1.00 11.00 0.30 46.00
Dinner
150 gram(s) Friptura de pui inabusita 30.00 0.00 9.00 201.00
250 gram(s) Legume fierte/la cuptor (morcovi 75g, mazare
verde boabe 50g, cartofi 50g, dovlecei 100g, ulei
15ml, unt 10g, verdeata)
5.83 21.67 19.17 282.50
25 gram(s) Paine neagra 1.83 10.43 0.08 50.75
Totals: 37.66 32.09 28.24 534.25
Actual Totals for Meals: 92.73 147.77 69.57 1589.60
Actual % of Total Calories: 23.36 37.22 39.42

DAY # 2

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories

Breakfast
1 cup Ceai neindulcit 0.00 1.00 0.00 4.10
100 gram(s) Cornuri cu crema 8.20 61.60 4.40 327.00
250 gram(s) Lapte 1% grasime 10.00 15.00 3.25 127.50
Totals: 18.20 77.60 7.65 458.60
AM Snack
300 grams Mere 25.00 14.00 3.75 175.00
Totals: 25.00 14.00 3.75 175.00

Lunch
25 gram(s) Paine neagra 1.83 10.43 0.08 50.75
1 each Salata Chef's cu 25g sunca 25g branza 1 ou fara
dressing
23.00 7.00 13.60 245.00
Totals: 24.83 18.43 13.68 299.85

PM Snack
300 gram(s) Iaurt cu fibre si musli 0.90 43.50 1.20 192.00
Totals: 0.90 43.50 1.20 192.00

Dinner
250 gram(s) Spaghete cu carne si sos 12.62 38.10 2.53 225.00
200 gram(s) Suc de grapefruit neindulcit 1.14 19.43 0.23 82.29
Totals: 13.77 57.53 2.76 307.29

Actual Totals for Meals: 82.69 211.05 29.03 1432.74

Actual % of Total Calories: 23.03 58.78 18.19

DAY # 3

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories

Breakfast
100 gram(s) Ardei gras verde 1.10 4.60 0.20 25.00
100 gram(s) Branza telemea de vaca 17.00 1.00 17.20 243.00
1 cup Cafea neindulcita 0.00 1.00 0.00 4.10
20 gram(s) Lapte 1% grasime 0.80 1.20 0.26 10.20
50 gram(s) Paine neagra 3.65 20.85 0.15 101.50
Totals: 22.55 28.65 17.81 383.80

AM Snack
50 gram(s) Strudel de patiserie 3.45 25.00 20.00 302.50
Totals: 3.45 25.00 20.00 302.50

Lunch
250 gram(s) Salata de cartofi cu legume si porumb 7.50 28.39 3.75 181.61
150 gram(s) Piept de pui la gretar 5.00 13.00 7.00 129.00
Totals: 24.17 34.23 12.92 374.11

PM Snack
200 gram(s) Grapefruit proaspat 1.20 13.00 0.40 62.00
Totals: 1.20 13.00 0.40 62.00

Dinner
30 gram(s) Lamaie proaspata 0.30 1.80 0.09 9.30
50 gram(s) Paine neagra 3.65 20.85 0.15 101.50
300 gram(s) Peste la gratar cu legume a la grecque (peste
slab 150g, unt 5g, morcovi 50g, fasole verde
50g, dovlecei 50g, ulei 5ml, verdeata)
28.06 7.74 17.42 300.00
Totals: 32.01 30.39 17.66 410.80

Actual Totals for Meals: 83.38 131.27 68.79 1513.21

Actual % of Total Calories: 22.57 35.53 41.90

DAY # 4

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories

Breakfast
20 gram(s) Lapte 1% grasime 0.80 1.20 0.26 10.20
50 gram(s) Paine neagra 3.65 20.85 0.15 101.50
250 gram(s) Rosii umplute cu branza de vaci (rosii 100g,
branza dietetica de vaci 100g)
22.50 10.00 1.25 141.25
50 gram(s) Sunca presata 12.45 0.00 10.35 147.00
Totals: 39.40 33.05 12.01 404.05
AM Snack
300 gram(s) Prune 3.90 47.10 1.20 219.00
Totals: 3.90 47.10 1.20 219.00

Lunch
25 gram(s) Paine neagra 1.83 10.43 0.08 50.75
250 gram(s) Salata de pui cu legume 20.00 11.83 20.50 322.67
200 ml Suc natural de portocale 0.60 29.00 0.80 128.00
Totals: 45.40 37.97 29.86 614.13

PM Snack
200 gram(s) Iaurt cu fibre si musli 1.60 14.80 1.20 78.00
Totals: 1.60 14.80 1.20 78.00

Dinner
350 gram(s) Mamaliguta cu branza telemea si smantana
(mamaliguta 240g, telemea de vaca 50g,
smantana 30g) 15.31 32.81 16.41 340.16

Totals: 15.31 32.81 16.41 340.16

Actual Totals for Meals: 110.30 151.75 52.51 1544.59

Actual % of Total Calories: 29.01 39.91 31.07

DAY # 5

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories

Breakfast
50 gram(s) Branza dietetica de vaca 9.00 2.00 0.00 45.00
1 cup Cafea neindulcita 0.00 1.00 0.00 4.10
50 gram(s) Castraveti 0.55 1.45 0.10 9.00
20 gram(s) Lapte 1% grasime 0.80 1.20 0.26 10.20
50 gram(s) Muschi tiganesc 10.80 0.00 13.15 166.50
50 gram(s) Paine neagra 3.65 20.85 0.15 101.50
Totals: 24.80 26.50 13.66 336.30
AM Snack
300 gram(s) Mere 25.00 14.00 3.75 175.00
Totals: 25.00 14.00 3.75 175.00

Lunch
1 each Salata de vara cu rosii si feta, masline 7.00 15.00 13.00 201.00
250 gram(s) Veg. Orez cu ciuperci 7.13 26.44 7.06 197.81
Totals: 14.13 42.44 20.06 402.91

PM Snack
120 gram(s) Placinta cu branza 3.00 45.00 0.90 204.00
Totals: 3.00 45.00 0.90 204.00

Dinner
100 gram(s) Ficatei de pasare (40g) 20.00 4.00 6.00 120.00
25 gram(s) Paine neagra 1.83 10.43 0.08 50.75
200 gram(s) Piure de cartofi fara lapte 4.00 76.00 1.20 176.00
100 gram(s) Salata de varza alba 1.80 5.80 0.20 33.00
Totals: 27.63 96.23 7.48 379.75

Actual Totals for Meals: 94.55 224.16 45.85 1497.96

Actual % of Total Calories: 22.41 53.14 24.45

DAY # 6

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories

Breakfast
1 cup Ceai neindulcita 0.00 1.00 0.00 4.10
50 gram(s) Dulceata de capsuni 0.20 31.55 0.00 130.00
50 gram(s) Paine neagra 3.65 20.85 0.15 101.50
30 gram(s) Unt (65 %) 1.50 0.69 19.50 190.20
Totals: 5.35 54.09 19.65 425.80

AM Snack
1 cup Iaurt integral 6.40 8.00 5.20 108.00
Totals: 6.40 8.00 5.20 108.00
Lunch
25 gram(s) Paine neagra 1.83 10.43 0.08 50.75
1 cup Salata Caesar preparata cu ou si ulei 5.00 8.00 17.60 209.00
250 gram(s) Supa de legume (morcov 50g, albitura 50g, telina
30g, ulei 5ml,ardei gras 50g, rosii 50g, verdeata
la alegere)
1.00 17.50 5.00 119.00
Totals: 7.83 35.93 22.68 378.75

PM Snack
1 each Kiwi proaspat 1.00 11.00 0.30 46.00
Totals: 1.00 11.00 0.30 46.00

Dinner
300 gram(s) Legume fierte/la cuptor (morcovi 75g, mazare
verde boabe 50g, cartofi 50g, dovlecei 100g, ulei
15ml, unt 10g, verdeata)
7.00 26.00 23.00 339.00
50 gram(s) Paine neagra 3.65 20.85 0.15 101.50
150 gram(s) Peste la gratar 31.50 1.50 4.50 180.00
Totals: 42.15 48.35 27.65 620.50

Actual Totals for Meals: 62.73 157.37 75.48 1579.05

Actual % of Total Calories: 16.09 40.36 43.55

DAY # 7

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories

Breakfast
1 cup Cafea neindulcita 0.00 1.00 0.00 4.10
50 gram(s) Fulgi de cereale 6.00 42.00 1.20 170.00
250 gram(s) Iaurt 1% grasime 10.00 15.00 3.25 127.50
Totals: 16.00 58.00 4.45 301.60

AM Snack
300 gram(s) Pere 1.80 43.80 1.20 198.00
Totals: 1.80 43.80 1.20 198.00
Lunch
250 gram(s) Salata Cesar 13.25 26.75 8.25 242.00
1.00 17.50 5.00 119.00
Totals: 14.25 45.25 13.25 365.10

PM Snack
1 each Placinta cu mere 2 foi 1/8 dintr-o bucata cu
diametru 23 cm
2.00 43.00 13.80 297.00
200 gram(s) Suc de portocale 1.14 20.57 0.34 89.14
Totals: 3.14 63.57 14.14 386.14

Dinner
250 gram(s) Cartofi gratinati cu telemea (cartofi 150g,
telemea de vaca 40g, ou 10g, margarina 10g)
5.24 35.71 21.67 358.81
150 gram(s) Pulpe de pui la cuptor 28.50 0.00 15.00 249.00
100 gram(s) Veg. Salata verde 1.90 2.90 0.30 22.00
Totals: 35.64 38.61 36.97 629.81

Actual Totals for Meals: 50.51 243.43 49.45 1591.00

Actual % of Total Calories: 12.46 60.08 27.46

Important Notes
· If you have a medical condition, please consult with your doctor before utilizing this meal
· According to the American Heart Association you should drink ten 8-ounce glasses of water
per day for optimal health