Menu for one day.
Total protein for the whole day: ~143 g.
BREAKFAST
Queso fresco cheese with integral bread and cucumber
150 g of queso fresco cheese
2 slices of integral bread with brewer’s yeast (70 g)
100 g of cucumber
Total: ~25g protein.
SNACK 1
Greek yogurt with walnuts
200 g of Greek yogurt
15 g of ground walnuts
Total: ~21g protein.
LUNCH
Chicken with quinoa and zucchini
150 g of roasted turkey breasts
150 g of cooked quinoa
200 g of baked zucchini
1 teaspoon of olive oil
Salad: greens salad with tomato and cucumber (1 portion).
Total: ~46.5 g of protein.
SNACK 2
Edamame with lemon
100 g cooked edamame (peeled)
A little lemon juice
A pinch of salt
Total: ~12g protein.
DINNER
Green lentils salad with feta
150 g of green lentils (cooked)
30 g of feta cheese
100 g of cucumber
1 teaspoon of olive oil
2 slices of integral bread with seeds
Total: ~25g protein.
DESSERT
Total: ~13.7 g of protein.
Note:
Calculated with soy drink and 15 g of homemade peanut butter.
Total protein for the whole day: ~ 143.2 g.
Note:
The values are indicative and depend on the type and manufacturer of food.
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Look at the previous 100 g of protein per day #1: from eggs and Greek yogurt, chicken and tuna
Jelovnik za jedan dan.
Ukupno proteina za ceo dan: ~143 g.
DORUCAK
Mladi sir sa integralnim hlebom i krastavcem
150 g mladog sira
2 parceta integralnog hleba sa pivskim kvascem (70 g)
100 g krastavca
Ukupno: ~25 g proteina.
UZINA 1
Grcki jogurt sa orasima
200 g grckog jogurta
15 g mlevenih oraha
Ukupno: ~21 g proteina.
RUCAK
Curetina sa kinom i tikvicama
150 g pecenih curecih grudi
150 g kuvane kinoe
200 g pecenih tikvica
1 kasicica maslinovog ulja
Salata: salata od mesavine zelenih salata, paradajza i krastavca (1 porcija).
Ukupno: ~46.5 g proteina.
UZINA 2
Edamame sa limunom
100 g kuvanog edamamea (oljustenog)
Malo soka od limuna
Prstohvat soli
Ukupno: ~12 g proteina.
VECERA
Salata od zelenog sociva sa fetom
150 g zelenog sociva (kuvanog)
30 g feta sira
100 g krastavca
1 kasicica maslinovog ulja
2 parceta integralnog hleba sa semenkama
Ukupno: ~25 g proteina.
DEZERT
Ukupno: ~13.7 g proteina.
Napomena:
Racunato sa sojinim napitkom i 15 g domaceg putera od kikirikija.
Ukupno proteina za ceo dan: ~ 143.2 g.
Napomena:
Vrednosti su okvirne i zavise od vrste i proizvodjaca namirnica.
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