OPTIMUM NUTRITION - LEAN MEAL REPLACEMENT POWDER - 2 X 954 G
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Ez az étkezéshelyettesítő shake egy teljes étkezés tökéletes alternatívája, és csupán 205 kalóriát tartalmaz. Mindenkinek ajánlott, aki keményen dolgozik azért, hogy jól érezze magát a bőrében.
18 ADAG
Ezek is érdekelhetnek:
Ajánlott termékek:
Fat: 6.6 g
Of Which Saturates: 2.8 g
Carbohydrate: 8.5 g
Of Which Sugars: 1.9 g
Fibre: 6.2 g
Protein: 25 g
Salt: 0.44 g
Linoleic Acid: 1.0 g
Vitamin A: 283 µg
Vitamin D: 1.8 µg
Vitamin E: 3.7 mg
Vitamin K: 33 µg
Vitamin C: 27 mg
Thiamin: 0.39 mg
Riboflavin: 0.49 mg
Niacin: 5.7 mg
Vitamin B6: 0.48 mg
Folic Acid: 62 µg
Vitamin B12: 0.77 µg
Biotin: 17 µg
Pantothenic Acid: 1.9 mg
Potassium: 507 mg
Chloride: 149 mg
Calcium: 358 mg
Phosphorous: 340mg
Magnesium: 113 mg
Iron: 6.5 mg
Zinc: 4.5 mg
Copper : 0.49 mg
Manganese: 0.88 mg
Fluoride: 1.6 mg
Selenium : 24 µg
Chromium: 18 µg
Molybdenum: 22 µg
Iodine: 66 µg
Sodium : 178 mg
|
Meal |
Monday |
Tuesday |
Wednesday (Rest Day) |
Thursday |
Friday |
|
Training |
Gym Class |
||||
|
Breakfast |
OPTI-LEAN™ Meal Replacement Shake |
Lean Whey Porridge topped with 1 heaped dessertspoon of flaxseed and 2 dessertspoons of blueberries |
OPTI-LEAN Meal Replacement Bar |
OPTI-LEAN Meal Replacement Shake |
OPTI-LEAN Meal Replacement Shake |
|
Snack |
2 x slices of spelt bread topped with a tablespoon of reduced fat cottage cheese |
2 slices of brown soda bread topped with half a mashed avocado sprinkled with sea salt |
Banana and peanut butter smoothie |
125g tub of Greek yogurt 0% fat + 1 medium banana |
100g of sugar snap peas dipped in a heaped tablespoon of salsa |
|
Lunch |
OPTI-LEAN Meal Replacement Bar |
OPTI-LEAN Meal Replacement Shake |
OPTI-LEAN Meal Replacement Shake |
OPTI-LEAN Meal Replacement Bar |
A medium wholegrain pitta bread filled with 100g of tuna mixed with sweet corn , spring onion, 1 teaspoon of hummus, and a handful of rocket |
|
Snack |
3 x oatcakes topped with 2 teaspoons of hummus |
Green smoothie and 6 almonds |
- |
2 x raw chopped carrots dipped in 1 heaped tablespoon of hummus |
3 oatcakes |
|
Pre-Training Snack |
125g tub of Greek yogurt 0% fat with 1 medium banana |
- |
- |
OPTI-LEAN bar |
|
|
Training |
Spin Class |
- |
- |
60 min circuit class |
50 minute run |
|
Post Training Recovery |
- |
- |
- |
- |
Recovery Smoothie |
|
Dinner |
Ginger chicken with 1 small sweet potato steamed and 1 cup of steamed broccoli |
OPTI-LEAN Meal Replacement Shake |
100g salmon darne cooked in soya sauce with 2 medium potatoes and 1 cup of mixed vegetables |
Chicken stir-fry with 1 nest of wholegrain noodles |
OPTI-LEAN Meal Replacement Shake |
|
Snack |
- |
Greek yogurt and small banana |
- |
- |
4 squares of dark (75-80%) chocolate |
|
Total Calories |
1434 kcal 164g Carbs 125g Protein 34.4g Fat |
1455 kcal 145g Carbs 109g Protein 50g Fat |
1220 kcal 116g Carbs 104g Protein 38g Fat |
1475 kcal 140g Carbs 127g Protein 44g Fat |
1436 kcal 166g Carbs 119g Protein 34g Fat |