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Carnet de nutrition 2012
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ABCDEFGHIJKLMNOPQRST
1
JourRepasIngrédientsQuantité g/mlProtéinesGlucidesLipidesKcalBase qteBase protBase glucBase lipBase kcal
2
1Petit déjeuner 8hLait écrémé1003.24.800331003.24.8033
3
Flocons d'avoine Bjorg505.728.953.5518210011.457.97.1364
4
Amandes153.60.857.9591.5153.60.857.9591.5
5
12.534.6011.5306.5
6
7
Déjeuner 12hblanc de poulet200406.0042201002032110
8
Salade1000.80.201.4410.410012.567.22357
9
Huile d'olive2000.002016010000100800
10
Carottes10017.200.33510017.20.335
11
Blanc dinde200366.0062221001833111
12
12 Amandes153.60.857.9591.5153.60.857.9591.5
13
81.420.2539.69738.9
14
15
Quatr'heure 16h30Pomme10.2613.810.175210.2613.810.1752
16
17
18
19
20
Dîner 21hOeuf sur le plat425.62.402836416.40.6791
21
Mélange légumes méridionnal2003.48.4010.61421001.74.25.371
22
Pain complet504.8519.001.651101009.7383.3220
23
33.8529.8040.25616
24
25
Collation pré-dodo 23hFromage blanc 0%200167.0009210083.5046
26
27
TOTAL JOUR191.01106.4692.111993.9
28
29
2Petit déjeunerLait écrémé1003.24.800331003.24.8033
30
Flocons d'avoine Bjorg505.728.953.5518210011.457.97.1364
31
12 Amandes153.60.857.9591.5153.60.857.9591.5
32
12.534.6011.5306.5
33
34
Collation matinGruyère allégé50170.054.25106.5100340.18.5213
35
36
Déjeuner 12hSalade800.80.201.4410.4
37
Huile d'olive2000.002016010000100800
38
Carottes1501.510.800.4552.510017.20.335
39
Roti de boeuf200560.0082961002804148
40
12 Amandes153.60.857.9591.5153.60.857.9591.5
41
61.911.8537.84610.4
42
43
Quatr'heure 16h30Pomme10.2613.810.175210.2613.810.1752
44
45
0.2613.810.1752
46
47
48
49
Dîner 21hPâtes complètes1201580.043421.210012.566.72.5351
50
FB 0%10083.5004610083.5046
51
Champignons1002.30.700.2141002.30.70.214
52
Oignons1000.85.200.1251000.85.20.125
53
Gruyère rapé5014.50.001418410029028368
54
40.689.4417.3690.2
55
56
Collation pré-dodo 23hFB 0%200167.0009210083.5046
57
58
TOTAL JOUR176.46157.3571.361970.7
59
60
3Petit déjeunerLait écrémé1003.24.800331003.24.8033
61
Flocons d'avoine Bjorg505.728.953.5518210011.457.97.1364
62
12 Amandes153.60.857.9591.5153.60.857.9591.5
63
12.534.6011.5306.5
64
65
Collation matinGruyère allégé50170.054.25106.5100340.18.5213
66
67
Déjeuner 12hSalade800.80.201.4410.4
68
Huile d'olive2000.002016010000100800
69
Carottes10017.200.33510017.20.335
70
Blanc de poulet2008012.0084401004064220
71
12 Amandes153.60.857.9591.5153.60.857.9591.5
72
85.420.2537.69736.9
73
74
Dîner 21hCabillaud150240.001.5109.5100160173
75
Choux fleur2004.87.200.4281002.43.60.214
76
Huile d'olives2000.0021801000010900
77
28.87.203.9317.5
78
79
Collation pré-dodo 23hFB 0%200167.0009210083.5046
80
81
TOTAL JOUR159.769.1057.341559.4
82
83
4Petit déjeuner 8hLait écrémé1003.24.800331003.24.8033
84
Flocons d'avoine Bjorg303.4217.372.13109.210011.457.97.1364
85
12 Amandes153.60.857.9591.5
86
10.2223.0210.08233.7
87
88
Collation matinGruyère allégé6020.40.065.1127.8100340.18.5213
89
90
Déjeuner 12hSalade800.80.201.4410.410012.567.22357
91
Huile d'olive1500.001512010000100800
92
Carottes10017.200.33510017.20.335
93
Blanc dinde200366.0062221001833111
94
12 Amandes204.81.1310.6122153.60.857.9591.5
95
42.614.5333.34509.4
96
97
Quatr'heure 16h30Pomme10.2613.810.175210.2613.810.1752
98
99
0.2613.810.1752
100
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Sprint final !
Plan 3.1 Stabilisation
Plan 3.0
6week diet
Plan 2.0
PLAN 1.0