3,500-Calorie MenuMeals on a 3,500-calorie plan contain about 800 calories and each of two snacks contains 550 calories. At breakfast, have a 4-oz. cinnamon raisin bagel with 3 tbsp. of almond butter, 12 oz. of skim milk and 1 cup of fresh fruit salad. A healthy 800-calorie lunch could include two 6-inch whole-wheat tortillas with 5 oz. of grilled chicken, 1 cup of brown rice, 1/4 cup of salsa, 1 oz. of cheddar cheese and half of a small avocado. For dinner, have 2 cups of creamy soup to start and then make a homemade burger with 4 oz. of extra lean ground beef, a whole-wheat sandwich roll and sliced tomato. Bake a large potato and top with 1/4 cup low-fat, plain yogurt and chopped chives for a side dish. For your two healthy snacks, have 1 1/2 cups of low-fat cottage cheese with 1/4 cup raisins and 1/4 cup chopped almonds and later, 1/2 cup hummus with 2 servings of whole-wheat crackers.3500 kkcal proraunfat= 40% = 1400 kkcal = 155 grprotein= 35%=1225 kkcal = 306 grugh = 25% = 875 kkcal = 218 gr

doruak:956 kcal/53,8 gr F/77.8 gr C/51,6 grPOstaje jo: 2544 kcal/101,2 gr F/140,2 gr C/254,4 gr PRuak:972 kkcal/27,3 gr F/64 gr C/112,6 gr POstaje jo: 1572 kkcal/73,9 gr f/76,2 gr C/141,4 gr PVeera:840 kcal/22,9 gr F/56,5 gr C/98,7 gr POstaje jo:732 kcal/51 gr F/19,7 gr C/42,7 gr P (to e biti kroz whey protein)Znai imamo jo : 732 kkcal, 51 gr F I 19,7 gr C.Afternoon snack: 648 kkcal/52,6 gr F/37,3 gr C/15,2 gr POstaje jo:84 kkcal/13,7gr FEvening snack: 293 kcal/18,1 gr F/25,7 gr C/16.3 gr P

3728 kcal+- 49 kcal+-100 kcal

1

DORUAK 892 kcal 52,4gr F67 gr C49.,3 grP

mleko i ml.pr.1 olja mleka

100 ml=62 kcal, 3,3 gr f, 5,4 gr c, 3,3 gr p250ml= 155 kcal8,3 gr F13,5 gr C8,3 gr P

itarice 60 gr ovsenih p

43 kcal0.9 gr F7,2 gr C1,5 gr P

voeBanana

100gr-89 kcal22,8 gr C0,3 gr F1,1 gr P

povre

meso/mahunarke/zamene 2 jajeta3 belanca1 jaje=78 kcal1 belanac=17 kkcal1 jaje=5,3gr F/0,6gr C/6,3 grP1 belanac =0,1 grF/0,2 gr C/3,6gr Pukupno:207 kcal/10,9 grF/1,8 gr C/23,4 gr P

ulja

zaini

slatkiiHoney spoon1 kk 5 gr -15 kcal100gr-304 kcal

4,1gr C

oraasti plodovi1 oz dry rasted almonds1 oz-22 kernels-169100gr-597 kcal

60 gr badema347 kcal30,4 gr F11,8 gr C12,8 gr P

drugo2 kk kakao praha10gr=23 kkcal1,4 gr F5,8 gr C2 grP1 kk cimet13 kkcal0,2 gr F0 gr C0,2 gr P

Morning snack 49 kcal

Mleko iml. proizvodi

itarice

voe1 small orange

49 kcal0,2 gr F10,9 gr C0,7 gr P

Masti I ulja

RUAK972 kkcal +100 kcal za orbicu pp27,3 gr F64 gr C112,6 gr P

mleko i ml.pr.sir mozzarella50 gr = 150 kkcal11,2 gr f1,1 gr C11,1 gr P

itarice 1 krika 33 gr hleba 100 kcal

0 gr F22gr C3 gr P

voe

povre zelena salata 36,7 kcal1 cup lettuce 47 gr-8 kcal

300 gr= 51 kcal0,9 gr F9,9 gr c3,7 gr Pkrastavac

100gr= 15 kcal0,1 gr F3,6 gr C0,7gr Pparadajz

100gr=18 kkcal0,2 gr F3,9 gr C0,9 gr Porbica od povra ako je kuhana sa nabujkom od mesa

15-40 kcal-160 kcalOko 3,8 gr fOko 36,3 gr COko 6 gr P

meso/mahunarke/zamene300 gr pileih grudi =

495 kkcal10,7 gr F0 gr C90,1 gr P

ulja1 sk preliva za salatu

14 gr 43 kcal4,2 gr F1,5 gr C0,1 gr P

Zaini

Uina2648 kkcal52,6 gr F37,3 gr C15,2 gr P

mleko150 gr pavlake

321 kkcal31,4 gr f6,4 gr C4,7 gr P

voe300 gr jagoda

96 kkcal0,9 gr F23 gr C2 gr P

oraasti plodovi

40 gr badema231 kcal20,3 gr f7,9 gr c8,5 gr P

drugo

VEERA840 kcal22,9 gr F56,5 gr C98,7 gr P

mleko i ml.pr.

itarice 75 gr pirina

76kkcal0,25 gr f16 gr c3 gr P

voe

povre 200 gr dinstane argarepe

94 kkcal5,9 gr f16,5 gr c1,2 gr P

1 mixed salad

200gr = 32 kkcal0,1 gr F6,4 gr C2,5 gr P

meso/mahunarke/zamene300 gr teletine/junetine

516 kkcal15,3 gr F0 gr c88,8 gr P

ulja15 gr putera

108 kkcal12,2gr F0,1 gr C0,1 gr P

zaini 1 sk preliva za salatu

14 gr 43 kcal4,2 gr F1,5 gr C0,1 gr P

slatkii

oraasti plodovi

drugo

Evening snack293 kcal18,1 gr F25,7 gr C16.3 gr P

mleko i ml.pr.krem sir30 gr = 105 kcal10,5 gr F0.8 gr c2,3 gr P

itarice 1 krika hleba

33 gr = 100 kcal0 gr F22gr C3 gr P

voe

povre

meso/mahunarke/zamene

ulja

zaini

slatkii

oraasti plodovi1sk peanut butter15 gr = 88 kcal7,6 gr F2,9 gr c3,8 gr P

drugo