PONEDJELJAK

UTORAK

ledja, biceps, trbusnjaci,

cardio

noge, cardio

Ledja:latovi,srednji
dio,donji dio,trapezi
Zgibovi ,Lat masina
(povlaenje naprijed ili
nazad),uski hvat na lat
maini
Veslanje u preklonu sa
ipkom,veslanje
jednoruno sa
buicama,veslanje sa
sajlom na spravi,uski
srednji ili iroki hvat
Mrtvo dizanje (do kraja
sa malom kilazom,do
pola sa veom kilaom)
Ekstenzija,ili Dobro
jutro vjezba (za donji
dio)
Slijeganje ramenima
Bicepsi:vanjski
dio,unutranji dio ili
duga glava,kratka
glava

SRIJEDA

ETVRTAK

PETAK

SUBOTA

ramena, triceps, cardio

grudi, trbusnjaci,
cardio

noge,cardio

NEDJE
LJA

10 bjelanjaka

220cal

bjelanjce

100g 54cal

zumanjce

100g 377cal

krompir
svjezi sir

100g

Mlijeko 0,9%
tuna u ulju

4g uh
1g uh

16g pr

100g 303cal

20g uh

3,3g pr

100g 240cal

100g 99cal

24g pr

puding u prahu

100g 380cal

1g uh

23g uh
0

0,9g m

21g m
14g m

70g uh

1g pr

3g m

4,7g uh
0

11g pr

banane

0
4g uh

24g pr

100g 360cal

32g m

15g pr

40cal

0
0

2g pr

70cal
100g

sardine u ulju
riza

11g pr

85cal

100g

40g pr

6g m
0

95g uh

grasak

100g

93cal

7g pr

14g uh

1g m

mrkva

100g

35 cal

1g pr

7g uh

0g m

pasulj

100g

110cal

7g pr

jabuka

100g

52 cal

0g pr

0g uh

narandza

100g

54cal

1g pr

9g uh

0g m

mandarina

100g

48 cal

1g pr

11g uh

0g m

piletina

100g

144 cal

21g pr

g uh

musli

100g

371cal

11g pr

68g uh

21g uh

1g m

0g m

3g m
6g m

2 obrok

Period Summary
Daily Average

Calories
(kcal)

Fat
(g)

Carbs
(g)

Protein
(g)

Breakfast

424

6.96

48.27

37.31

Lunch

624

11.44

79.08

51.42

Dinner

494

27.43

2.62

54.54

Snacks/Other

506

16.43

58.49

39.1

Total

2048

62.26

188.46

182.37

Calories
(kcal)

Fat
(g)

Sat. Fat
(g)

Carbs
(g)

Fiber
(g)

Sugar
(g)

Protein
(g)

Sodium
(mg)

Chol
(mg)

Potassium
(mg)

Breakfast
4 servings Albertsons Hard
Boiled Egg Whites

68

0.24

14.4

220

216

1 large Boiled Egg

77

5.28

1.627

0.56

0.56

6.26

139

211

63

100 g Cottage Cheese (Low

Fat, 1% Milkfat, Lactose
Reduced)

74

0.64

3.2

0.6

2.6

12.4

220

86

1 cup White Rice (Long-Grain,

Cooked)

205

0.44

0.122

44.51

0.6

0.08

4.25

55

Total Breakfast

424

6.96

2.389

48.27

1.2

3.24

37.31

581

215

420

500 g Milk (2% Lowfat Without

Added Vitamin A and Nonfat
Solids)

280

9.9

6.16

27.45

19.75

295

40

910

300 g Potatoes (Skin, Without

Salt, Boiled)

234

0.3

0.078

51.63

9.9

8.58

42

1221

100 g Skinless Chicken Breast

110

1.24

0.33

23.09

65

58

Total Lunch

624

11.44

6.568

79.08

9.9

51.42

402

98

2131

1 large Egg

74

4.97

1.55

0.38

0.38

6.29

70

212

67

4 large Hard-Boiled Egg

310

21.22

6.534

2.24

2.24

25.16

248

848

252

100 g Skinless Chicken Breast

110

1.24

0.33

23.09

65

58

Total Dinner

494

27.43

8.414

2.62

2.62

54.54

383

1118

319

1 serving Dole Bananas

110

0.3

29

21

380

300 g Peas and Carrots

198

7.92

1.481

29.49

12.63

8.97

927

459

100 g Tuna in Oil (Canned)

198

8.21

1.534

29.13

354

18

207

Total Snacks/Other

506

16.43

3.015

58.49

13

33.63

39.1

1282

18

1046

Lunch

Dinner

Snacks/Other