Alinela Angela

nutritionist Dehelean Nicoleta

Zi 1

Mic dejun
Fulgi de ovaz 3.0 linguri 36.0 g 88.6 kcal
Seminte de in macinate 1.1 lingurite 5.0 g 26.7 kcal
Seminte de canepa 0.3 lingurite 5.0 gr 30.5 kcal
Seminte de chia 0.6 lingurite 3.6 g 17.6 kcal
Scortisoara macinata 0.6 lingurite 4.7 g 12.3 kcal
Lapte de migdale Alpro 0.8 cani 200.0 g 48.0 kcal
Goji uscate (hidratate) 2.0 lingurite 11.5 g 42.7 kcal

Gustare 1
Capsuni 20.0 bucati 300.0 g 96.0 kcal
Ananas proaspat 1.0 felii 250.0 g 120.0 kcal

Pranz
Pastrav gatit 0.0 0 100.0 g 190.0 kcal
Fasole verde 5.0 linguri 100.0 g 31.0 kcal
Ardei rosu gras 0.5 bucati 145.0 g 45.0 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal

Gustare 2
Iaurt olimpus 2% 0.0 0 150.0 gr 91.5 kcal
Nuci 0.0 linguri 30.0 g 196.2 kcal

Cina
Quinoa gatita 120.0 g 144.0 kcal
Masline verzi 6.4 bucati 32.0 g 46.4 kcal
Morcovi 1.0 bucati medii 90.0 g 36.9 kcal
Rosii 1.0 bucati medii 200.0 g 36.0 kcal
Fasole verde 5.0 linguri 100.0 g 31.0 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal

Gustare 3
Ceai de plante 1.0 cana 200.0 ml 0.0 kcal

Total 1495.2 kcal

Observatii
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 2

Mic dejun
ou de gaina fiert tare 2.0 bucati 100.0 g 155.0 kcal
Paine integrala 2.1 felii 76.0 g 186.2 kcal
Rosii cherry 5.0 bucati 151.0 g 30.2 kcal

Gustare 1
Mar 1.0 bucati 200.0 g 98.0 kcal
Castraveti 2.2 bucata mica 200.0 g 24.0 kcal
Spirulina alga uscata 10.0 lingurite 10.0 g 29.0 kcal

Pranz
Piept de pui file, fara piele 0.0 0 150.0 g 189.0 kcal
Rucola 1.5 portii 50.0 g 12.5 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal
Sfecla rosie cruda 0.5 bucati medii 200.0 g 86.0 kcal
Salata verde 1.8 bucati 250.0 g 42.5 kcal

Gustare 2
Nuci 0.0 linguri 40.0 g 261.6 kcal

Cina
Mamaliga 0.0 0 200.0 g 140.0 kcal
Legume la tigaie 2.0 portii 200.0 g 112.0 kcal
Bulion de tomate 0.7 pahar 100.0 ml 62.0 kcal

Total 1510.4 kcal

Observatii
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 3

Mic dejun
Lapte de soia 1.0 cani 200.0 g 88.0 kcal
Seminte de chia 8.4 lingurite 50.0 g 245.0 kcal
Pudra de roscove Sano Vita 0.5 lingurite 4.0 g 8.9 kcal
Fulgi de cocos 10.0 g 47.4 kcal
Miere de salcam 10.0 g 30.2 kcal

Gustare 1
Capsuni 20.0 bucati 300.0 g 96.0 kcal

Pranz
Carne de vaca slaba 0.0 0 200.0 g 208.0 kcal
Broccoli fiert 0.5 bucata 300.0 g 105.0 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal
Ceai verde cu miere si lamaie 300.0 g 66.0 kcal

Gustare 2
Paine integrala 2.0 felii 73.0 g 178.9 kcal
Branza de vaca 0,1% Albalact 0.0 0 200.0 g 40.0 kcal

Cina
Salata iceberg 0.2 bucati 100.0 g 14.0 kcal
Morcovi 1.0 bucati medii 90.0 g 36.9 kcal
Tulpina de telina 0.0 0 100.0 g 14.0 kcal
Avocado 0.5 bucata 70.0 g 112.0 kcal
Rosii cherry 3.0 bucati 90.0 g 18.0 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal
Ceapa verde 1.0 buc 20.0 g 6.4 kcal
Paine Wasa 4.0 felii 36.0 g 2.6 kcal

Total 1482.1 kcal

Observatii
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 4

Mic dejun
Spanac 100.0 frunze 200.0 g 46.0 kcal
Seminte de chia 1.2 lingurite 7.0 g 34.3 kcal
Mar Golden 1.0 bucati 200.0 g 98.0 kcal
Banane 0.6 bucati 100.0 g 89.0 kcal
Apa 0.7 pahar 100.0 ml 0.0 kcal
Lapte de cocos 1.0 cani 200.0 g 460.0 kcal
Spirulina alga uscata 10.0 lingurite 10.0 g 29.0 kcal

Pranz
Boabe de naut fierte 0.0 0 200.0 g 328.0 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal
Ardei rosu gras 0.7 bucati 200.0 g 62.0 kcal
Salata verde 1.8 bucati 250.0 g 42.5 kcal

Gustare 2
Ceai de sunatoare 250.0 g 6.0 kcal

Cina
Ton in suc propriu Rio mare 120.0 g 128.6 kcal
Rosii cherry 4.9 bucati 150.0 g 30.0 kcal
Salata verde 1.0 bucati 145.0 g 24.7 kcal
Valeriana 1.5 portii 50.0 gr 10.5 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal

Total 1553.4 kcal

Observatii
Micul dejun se prepara sub forma de shake,iar dupa mixare se adauga semintele de chia.
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 5

Mic dejun
Paine integrala 2.1 felii 76.0 g 186.2 kcal
Humus 150.0 g 266.1 kcal
Varza (acra) 0.0 0 50.0 g 10.0 kcal

Gustare 1
Grapefruit 1.0 bucati 385.0 g 123.2 kcal

Pranz
Cartofi dulci copti 0.0 0 200.0 g 232.0 kcal
Salata verde 1.1 bucati 150.0 g 25.5 kcal
Parmezan 4.0 lingurite 40.0 g 172.4 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal
Ardei capia 1.0 bucati 110.0 g 28.6 kcal

Gustare 2
Nuci 0.0 linguri 40.0 g 261.6 kcal

Cina
Urda 0.0 0 150.0 g 204.0 kcal
Salata verde 1.0 bucati 145.0 g 24.7 kcal
Masline naturale Kalamata 0.0 0 30.0 g 90.0 kcal
Rosii 1.0 bucati medii 200.0 g 36.0 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal

Total 1825.1 kcal

Observatii
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 6

Mic dejun
Paine integrala 2.0 felii 75.0 g 183.8 kcal
Branza cottage 2,2 grasime 1.0 caserole 175.0 g 145.3 kcal
Rucola 0.9 portii 30.0 g 7.5 kcal
Rosii 1.0 bucati medii 200.0 g 36.0 kcal
Masline negre 3.0 bucati 24.0 g 27.6 kcal

Gustare 1
Prune uscate 5.7 bucati 40.0 g 96.0 kcal

Pranz
Supa crema de ciuperci 1.5 farfurii 300.0 ml 54.0 kcal
Carne de vaca slaba 0.0 0 120.0 g 124.8 kcal
Fasole verde 6.0 linguri 120.0 g 37.2 kcal
Piper negru 3.0 g 7.7 kcal
Usturoi 2.5 catei 10.0 g 13.7 kcal

Gustare 2
Migdale crude 50.0 buc 50.0 g 320.0 kcal

Cina
Hrisca fiarta 0.0 0 100.0 gr 92.0 kcal
Legume la tigaie 2.0 portii 200.0 g 112.0 kcal
Salata verde 0.7 bucati 100.0 g 17.0 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal
Frunze de patrunjel 1.0 legaturi 45.0 g 16.2 kcal

Gustare 3
Kefir (slab) 0.0 0 150.0 g 51.0 kcal

Total 1424.2 kcal

Observatii
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 7

Mic dejun
Paine de secara integrala Wasa 0.0 0 60.0 g 192.0 kcal
Guacamole 0.0 0 100.0 gr 146.0 kcal
Rosii cherry 4.9 bucati 150.0 g 30.0 kcal

Gustare 1
Suc natural de sfecla rosie 1.3 pahar 250.0 ml 125.0 kcal
Ghimbir proaspat 0.0 0 6.0 g 4.8 kcal
Mar 1.0 bucati 200.0 g 98.0 kcal
Morcovi 1.1 bucati medii 100.0 g 41.0 kcal
Spirulina alga uscata 20.0 lingurite 20.0 g 58.0 kcal

Pranz
Supa crema de legume 1.3 farfurie 250.0 g 62.5 kcal
Salau 0.0 0 200.0 g 172.0 kcal
Dovlecei fierti 0.0 0 150.0 g 24.0 kcal
Vinete 0.2 bucati 100.0 g 24.0 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal
Rozmarin proaspat 0.6 varf 3.0 g 3.9 kcal

Gustare 2
Kefir (slab) 0.0 0 330.0 g 112.2 kcal
Nuci 0.0 linguri 30.0 g 196.2 kcal

Cina
Mei fiert 100.0 g 119.0 kcal
Sote de legume 2.0 portii 200.0 g 71.4 kcal
Ulei de masline 1.0 linguri 10.0 g 82.4 kcal
Salata verde 1.1 bucati 150.0 g 25.5 kcal

Total 1670.3 kcal

Observatii
Sfaturi nutritionale:
1.consumati cat mai multe lichide intre pentru a asigura o hidratare cat mai corecta a organismului.
2.reduceti consumul de sare.
3.evitati prajirea alimentelor,gatind mancarea fiarta,la abur sau la cuptor.
4.faceti miscare zilnic.
SUCCES!!!
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 8

Gustare 1
Merisoare deshidratate (le hidratam) 2.5 linguri 50.0 g 160.0 kcal

Total 160.0 kcal

Observatii
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 9

Mic dejun
Lapte soia Sanitarium 1.3 cani 250.0 g 162.5 kcal

Total 162.5 kcal

Observatii
 Alinela Angela

nutritionist Dehelean Nicoleta

Zi 10

Mic dejun
Avocado 1.0 bucata 140.0 g 224.0 kcal
Paine integrala 1.0 felii 36.0 g 88.2 kcal
Rosii 1.0 bucati medii 200.0 g 36.0 kcal

Gustare 1
Banane 1.0 bucati 165.0 g 146.9 kcal

Pranz
Supa crema de Broccoli (*) 1.0 portie 649.7 kcal
Piure din radacina de telina (*) 1.0 portie 72.4 kcal

Gustare 2
Kiwi 1.0 bucati 90.0 g 54.9 kcal

Cina
Cod 0.0 0 200.0 g 214.0 kcal
Tocanita de legume (*) 1.0 portie 258.3 kcal

Total 1744.4 kcal

Observatii