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
Amandes204.81.1310.6122153.60.857.9591.5
5
13.734.8814.15337
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
12 Amandes153.60.857.9591.5153.60.857.9591.5
12
45.414.2533.69516.9
13
14
Quatr'heure 16h30Pomme10.2613.810.175210.2613.810.1752
15
16
17
18
19
Dîner 21hOeuf sur le plat425.62.402836416.40.6791
20
Mélange légumes méridionnal2003.48.4010.61421001.74.25.371
21
Pain complet504.8519.001.651101009.7383.3220
22
33.8529.8040.25616
23
24
Collation pré-dodo 23hFromage blanc 0%200167.0009210083.5046
25
26
TOTAL JOUR109.2199.7488.261613.9
27
28
2Petit déjeunerLait écrémé1003.24.800331003.24.8033
29
Flocons d'avoine Bjorg505.728.953.5518210011.457.97.1364
30
12 Amandes153.60.857.9591.5153.60.857.9591.5
31
12.534.6011.5306.5
32
33
Collation matinGruyère allégé50170.054.25106.5100340.18.5213
34
35
Déjeuner 12hSalade800.80.201.4410.4
36
Huile d'olive2000.002016010000100800
37
Carottes1501.510.800.4552.510017.20.335
38
Roti de boeuf200560.0082961002804148
39
12 Amandes153.60.857.9591.5153.60.857.9591.5
40
61.911.8537.84610.4
41
42
Quatr'heure 16h30Pomme10.2613.810.175210.2613.810.1752
43
44
0.2613.810.1752
45
46
47
48
Dîner 21hPâtes complètes1201580.043421.210012.566.72.5351
49
FB 0%10083.5004610083.5046
50
Champignons1002.30.700.2141002.30.70.214
51
Oignons1000.85.200.1251000.85.20.125
52
Gruyère rapé5014.50.001418410029028368
53
40.689.4417.3690.2
54
55
Collation pré-dodo 23hFB 0%200167.0009210083.5046
56
57
TOTAL JOUR148.26156.7571.061857.6
58
59
3Petit déjeunerLait écrémé1003.24.800331003.24.8033
60
Flocons d'avoine Bjorg505.728.953.5518210011.457.97.1364
61
12 Amandes153.60.857.9591.5153.60.857.9591.5
62
12.534.6011.5306.5
63
64
Collation matinGruyère allégé50170.054.25106.5100340.18.5213
65
66
Déjeuner 12hSalade800.80.201.4410.4
67
Huile d'olive2000.002016010000100800
68
Carottes10017.200.33510017.20.335
69
Blanc de poulet2008012.0084401004064220
70
12 Amandes153.60.857.9591.5153.60.857.9591.5
71
85.420.2537.69736.9
72
73
Dîner 21hCabillaud150240.001.5109.5100160173
74
Choux fleur2004.87.200.4281002.43.60.214
75
Huile d'olives2000.0021801000010900
76
28.87.203.9317.5
77
78
Collation pré-dodo 23hFB 0%200167.0009210083.5046
79
80
TOTAL JOUR159.769.1057.341559.4
81
82
4Petit déjeuner 8hLait écrémé1003.24.800331003.24.8033
83
Flocons d'avoine Bjorg303.4217.372.13109.210011.457.97.1364
84
12 Amandes153.60.857.9591.5
85
10.2223.0210.08233.7
86
87
Collation matinGruyère allégé6020.40.065.1127.8100340.18.5213
88
89
Déjeuner 12hSalade800.80.201.4410.410012.567.22357
90
Huile d'olive1500.001512010000100800
91
Carottes10017.200.33510017.20.335
92
Blanc dinde200366.0062221001833111
93
12 Amandes204.81.1310.6122153.60.857.9591.5
94
42.614.5333.34509.4
95
96
Quatr'heure 16h30Pomme10.2613.810.175210.2613.810.1752
97
98
0.2613.810.1752
99
100
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Sprint final !
Plan 3.1 Stabilisation
Plan 3.0
6week diet
Plan 2.0
PLAN 1.0