100 g of protein per day #1: From eggs and Greek yogurt, chicken and tuna (100 g proteina na dan #1: Od jaja i grckog jogurta, piletine i tune)

Menu for one day.

Total for the whole day: ~133 g of protein.

Breakfast

Eggs with Greek yogurt

2 eggs (kaygana, omelette, boiled eggs, sunny-side-up eggs)

100 g of Greek yogurt

2 slices of integral bread (whole wheat bread, wholemeal bread)

Total: ~28g protein

Snack 1:

Hummus with raw carrots 

50 g of hummus

1 medium carrot (100 g)

Total = ~5g protein

Lunch

Chicken meat with potatoes and salad

150 g of roasted chicken breasts (without bbq sauce)

200 g of baked potatoes (only potatoes)

Salad: 1 medium tomato (150 g), 1 small or ½ large cucumber (100 g), 1 teaspoon of olive oil (5 ml), a pinch of salt.

Total: ~52g protein

Snack 2:

Kefir with almonds

150 g of kefir

20 g of almonds

Total: ~9 g of protein

Dinner

Tuna salad with corn and bread

100 g of tuna (in its own juice, drained)

80 g of cooked corn

1 medium tomato (150 g)

1 small or ½ large cucumber (100 g)

60 g wholemeal bread (whole wheat bread, integral bread)

5 ml of olive oil

Total: ~39 g of protein.

Note:

All values ​​are approximate and depend on the manufacturer and specific brands of food you use.

How much protein is needed per day?

Jelovnik za jedan dan.

Ukupno za ceo dan: ~133 g proteina.

Dorucak

Jaja sa grckim jogurtom

2 jaja (kajgana, omlet, kuvana jaja, jaja na oko)

100 g grckog jogurta

2 parceta integralnog hleba

Ukupno: ~28 g proteina

Uzina 1

Humus sa sargarepom 

50 g humusa

1 srednja sargarepe (100 g)

Ukupno = ~5 g proteina

Rucak

Pilece meso sa krompirom i salatom

150 g pecenih pilecih grudi (bez rostilj sosa)

200 g krompira iz rerne (samo krompir)

Salata: 1 srednji paradajza (150 g), 1 manji ili ½ veceg krastavca (100 g), 1 kasicica maslinovog ulja (5 ml), prstohvat soli.

Ukupno: ~52 g proteina

Uzina 2

Kefir sa bademima

150 g kefira

20 g badema

Ukupno: ~9 g proteina

Vecera

Tuna salata sa kukuruzom i hlebom

100 g tune (u sopstvenom soku, ocedjene)

80 g kuvanog kukuruza

1 srednji paradajza (150 g)

1 manji ili ½ veceg krastavca (100 g)

60 g integralnog hleba (100% integralni psenicni hleb)

5 ml maslinovog ulja

Ukupno: ~39 g proteina.

Napomena: 

Sve vrednosti su priblizne i zavise od proizvodjaca i specificnih brendova namirnica koje koristite.

Koliko proteina je potrebno dnevno?