3,500-Calorie Menu

Meals on a 3,500-calorie plan contain about 800 calories and each of two snacks contains 550 calories. At
breakfast, have a 4-oz. cinnamon raisin bagel with 3 tbsp. of almond butter, 12 oz. of skim milk and 1 cup
of fresh fruit salad. A healthy 800-calorie lunch could include two 6-inch whole-wheat tortillas with 5 oz.
of grilled chicken, 1 cup of brown rice, 1/4 cup of salsa, 1 oz. of cheddar cheese and half of a small
avocado. For dinner, have 2 cups of creamy soup to start and then make a homemade burger with 4 oz. of
extra lean ground beef, a whole-wheat sandwich roll and sliced tomato. Bake a large potato and top with
1/4 cup low-fat, plain yogurt and chopped chives for a side dish. For your two healthy snacks, have 1 1/2
cups of low-fat cottage cheese with 1/4 cup raisins and 1/4 cup chopped almonds and later, 1/2 cup
hummus with 2 servings of whole-wheat crackers.
3500 kkcal proraun
fat= 40% = 1400 kkcal = 155 gr
protein= 35%=1225 kkcal = 306 gr
ugh = 25% = 875 kkcal = 218 gr
doruak:956 kcal/53,8 gr F/77.8 gr C/51,6 grP
Ostaje jo: 2544 kcal/101,2 gr F/140,2 gr C/254,4 gr P
Ruak:972 kkcal/27,3 gr F/64 gr C/112,6 gr P
Ostaje jo: 1572 kkcal/73,9 gr f/76,2 gr C/141,4 gr P
Veera:840 kcal/22,9 gr F/56,5 gr C/98,7 gr P

Ostaje jo:732 kcal/51 gr F/19,7 gr C/42,7 gr P (to e biti kroz whey protein)
Znai imamo jo : 732 kkcal, 51 gr F I 19,7 gr C.
Afternoon snack: 648 kkcal/52,6 gr F/37,3 gr C/15,2 gr P
Ostaje jo:84 kkcal/13,7gr F
Evening snack: 293 kcal/18,1 gr F/25,7 gr C/16.3 gr P
3728 kcal
+- 49 kcal
+-100
kcal

DORUAK

892 kcal
52,4gr F
67 gr C
49.,3 grP
1 olja mleka

mleko i
ml.pr.

100 ml=62 kcal, 3,3 gr f, 5,4 gr c, 3,3 gr p

250ml= 155 kcal
8,3 gr F
13,5 gr C
8,3 gr P
itarice

60 gr ovsenih p

43 kcal
0.9 gr F
7,2 gr C
1,5 gr P

voe

Banana

100gr-89 kcal
22,8 gr C
0,3 gr F
1,1 gr P
povre
meso/
mahunark
e/
zamene

ulja
zaini
slatkii

2 jajeta
3 belanca
1 jaje=78 kcal
1 belanac=17 kkcal
1 jaje=5,3gr F/0,6gr C/6,3 grP
1 belanac =0,1 grF/0,2 gr C/3,6gr P
ukupno:207 kcal/10,9 grF/1,8 gr C/23,4 gr P

Honey spoon
1 kk 5 gr -15 kcal
100gr-304 kcal

4,1gr C
oraasti
plodovi

1 oz dry rasted almonds

1 oz-22 kernels-169
100gr-597 kcal

60 gr badema
347 kcal
30,4 gr F
11,8 gr C
12,8 gr P
drugo

2 kk kakao praha
10gr=23 kkcal
1,4 gr F
5,8 gr C
2 grP
1 kk cimet
13 kkcal
0,2 gr F
0 gr C
0,2 gr P

Morning
snack
Mleko iml.
proizvodi
itarice
voe

49 kcal

1 small orange

49 kcal
0,2 gr F
10,9 gr C
0,7 gr P
Masti I ulja
RUAK

972 kkcal +100 kcal za orbicu pp

27,3 gr F
64 gr C
112,6 gr P

mleko i
ml.pr.
sir mozzarella
50 gr = 150 kkcal
11,2 gr f
1,1 gr C
11,1 gr P
itarice

1 krika 33 gr hleba 100 kcal

0 gr F
22gr C
3 gr P
voe
povre

zelena salata 36,7 kcal

1 cup lettuce 47 gr-8 kcal

300 gr= 51 kcal

0,9 gr F
9,9 gr c
3,7 gr P
krastavac

100gr= 15 kcal
0,1 gr F
3,6 gr C
0,7gr P
paradajz

100gr=18 kkcal
0,2 gr F
3,9 gr C
0,9 gr P
orbica od povra ako je kuhana sa nabujkom od mesa

15-40 kcal-160 kcal

Oko 3,8 gr f
Oko 36,3 gr C
Oko 6 gr P
meso/
mahunark
e/
zamene

ulja

300 gr pileih grudi =

495 kkcal
10,7 gr F
0 gr C
90,1 gr P
1 sk preliva za salatu

14 gr 43 kcal
4,2 gr F
1,5 gr C
0,1 gr P
Zaini
Uina2

mleko

648 kkcal
52,6 gr F
37,3 gr C
15,2 gr P
150 gr pavlake

voe

321 kkcal
31,4 gr f
6,4 gr C
4,7 gr P
300 gr jagoda

96 kkcal
0,9 gr F
23 gr C
2 gr P
oraasti
plodovi
40 gr badema
231 kcal
20,3 gr f
7,9 gr c
8,5 gr P
drugo
VEERA

mleko i
ml.pr.
itarice

840 kcal
22,9 gr F
56,5 gr C
98,7 gr P

75 gr pirina

76kkcal
0,25 gr f
16 gr c
3 gr P
voe
povre

200 gr dinstane argarepe

94 kkcal
5,9 gr f
16,5 gr c
1,2 gr P
1 mixed salad

200gr
0,1 gr
6,4 gr
2,5 gr
meso/
mahunark
e/
zamene

= 32 kkcal
F
C
P

300 gr teletine/junetine

ulja

516 kkcal
15,3 gr F
0 gr c
88,8 gr P
15 gr putera

zaini

108 kkcal
12,2gr F
0,1 gr C
0,1 gr P
1 sk preliva za salatu

14 gr 43 kcal
4,2 gr F
1,5 gr C
0,1 gr P
slatkii
oraasti
plodovi
drugo
Evening
snack

293 kcal
18,1 gr F
25,7 gr C
16.3 gr P

mleko i
ml.pr.

itarice

krem sir
30 gr = 105 kcal
10,5 gr F
0.8 gr c
2,3 gr P
1 krika hleba

33 gr = 100 kcal
0 gr F
22gr C
3 gr P
voe
povre
meso/
mahunark
e/
zamene
ulja
zaini
slatkii
oraasti
plodovi
1sk peanut butter
15 gr = 88 kcal
7,6 gr F
2,9 gr c
3,8 gr P
drugo