100g platkow owsianych=12g/62g/7g/366kcal
400ml mleka 3,2%=13g/19g/13g/244kcal
30g rodzynek=1g/19g/0g/83kcal
b=26g
w=21g
t=101g
kcal=693kcal
II posilek:
100g piersi z kurczaka=19g/0g/1g/84kcal
100g ryzu=7g/77g/1g/344kcal
100g warzyw=2g/9g/1g/57kcal
b=28g
w=85g
t=3g
kcal=485kcal
III posilek (shake):
400ml mleka=13g/19g/13g/244kcal
100g banana=1g/22g/0g/95kcal
30g płatków owsianych=4g/19g/2g/110kcal
20ml miodu=0g/16g/0g/65kcal
b=18g
w=76g
t=15g
kcal=514kcal
IV posilek:
100g piersi z kurczaka=19g/0g/1g/84kcal
100g ryzu=7g/77g/1g/344kcal
100g warzyw=2g/9g/1g/57kcal
30g orzechów włoskich=5g/1g/20g/196kcal
b=33g
w=86g
t=22g
kcal=681kcal
V posilek:
200g twarogu=40g/7g/1g/198kcal
20ml oliwy=0g/0g/20g/176kcal
b=40g
w=7g
t=21g
kcal=374kcal
VI posilek(przed snem):
200ml mleka=7g/6g/10g/122kcal
razem:
b=151g
w=365g
t=88g
kcal=2869kcal