1. 00:18-01:53
Tomato risotto with mozzarella
540kcal protein20 fat26 carbohydrates58
Arborio rice - 65 grams
Mozzarella - 60 grams
Olive - 6 grams
Butter 82% - 6 grams
Parmesan - 8 grams
Canned tomatoes - 150 grams
Onion - 20 grams
Garlic
Vegetable broth
2. 01:54-04:12
Goulash with groats and vegetables
1 service:
520 kcal protein 28 fat 18 carbohydrates 65
Olive - 10 grams
Onion - 20 grams
Garlic-clove
White buckwheat groats - 50 grams
Chicken thigh/leg fillet without skin - 80 grams
Carrot - about 50 grams
Peppers - 1/3 pcs
Mushrooms - 3-4 pcs
Tomato passata - 100 grams
Potato flour - 10 grams
Parsley
Dill
Water
A teaspoon of vegetable stock (optional)
+spices
3. 04:13-06:05
Pasta in tomato sauce with sweet chilli tofu, vegetables, and mozzarella
1 service:
680 kcal protein 36 fat 25 carbohydrates 75
wholegrain paste - 80 grams
Mozzarella - 35 grams
Rapeseed oil - 10 grams
Sweet chilli tofu - 90 grams (1/2 package)
Corn - 20 grams
Mushrooms - 3 pcs
Onion - 30 grams
Tomato passata - 150 grams (plus water)
Chives
4. 06:06-08:00
Chopped cutlets with fries
(I got 4 large cutlets from such a portion)
700 kcal protein 50 fat 29 carbohydrates 53
Chicken fillet - 120 grams
Mozzarella - 30 grams
Light mayonnaise - 1xtsp
Ketchup - 2xteaspoons
Egg m - 1 pc
Olive - 5 grams
Mushrooms - 4 pcs
1/4 pepper
french fries - 120 grams
Lettuce mix ok large handful
Tomato
Basil
lemon juice
Optional balsamic cream about 5-10 grams
5. 08:01-10:03
Pollock in curry sauce with rice
490 kcal protein28 fat21 carbohydrates46
Rice - 50 grams
Pollock - 130 grams
Coconut milk - 50 grams
Olive - 10 grams
Peppers - 1/2 pcs
Onion - 20 grams
Parsley
spice/curry paste
6. 10:04-11:17 Baked salmon with mashed potatoes and broccoli
570 kcal protein 41 fat 22 carbohydrates 55
Salmon - 150 grams
Potatoes - 190 grams
Broccoli - 100 grams
Milk - 80 grams
Zucchini and mushrooms - 200 grams
7. 11:18-12:17 Pasta with pesto, mozzarella and tomatoes
540kcal protein25 fat22 carbohydrates62
Whole wheat paste - 85 grams
Green pesto - 25 grams
Mozzarella - 60 grams
Tomatoes - 150 grams
29 июн 2024
