Food Quantity/g Quantity/100gr Protein/g Carbs/g

Pasta 0 0 0 0
Rice 80 0.8 6.08 61.84
Telor 120 1.2 15.6 0.72
Shake 30 0.3 23.13 2.73
My protein 0 0 0 0
Oat 30 0.3 4.05 17.61
Chiaseed 30 0.3 6 0.27
Milk 500 5 17 24.5
Chicken Breast cooked(150 this week) 0 0 0 0
Beef 0 0 0 0
Tortilla Wrap 0 0 0 0
Vollkorn Sandwich 0 0 0 0
Fries 200 2 5 40
Potato 0 0 0 0
Eggplant 0 0 0 0
Tomato 0 0 0 0
Napa Cabbage 0 0 0 0
light gratin cheese 0 0 0 0
Indomie Soto 0 0 0 0
Indomie Kaldu 0 0 0 0
Light Cheese 25 0.25 7 0
Carbonara w.pasta eggs w/o chick 0 0 0 0
Stir Fry Chicken 0 0 0 0
Sweet Sour Chicken 0 0 0 0
Chicken Murgh Masala 0 0 0 0
Light Greek Yoghurt 100 1 5.3 3.4
Tomato Homemade Sauce 0 0 0 0
Pizza Mozarella 0 0 0 0
Pizza Quatroformagi 0 0 0 0
Pork Steak 150 1.5 25.5 0.75
Bolognese Chicken 0 0 0 0
Bolognese Beef 350 gr/d 175/eat tls:100 0 0 0 0
Korean Beef Bowl 200 gr/d 100/eat tls:100 50 0.5 22.9 15.3
Quesadilla beef247gr/123gr tls 100 0 0 0 0
Tikka Masala Chicken 0 0 0 0
Tikka Masala Sauce 0 0 0 0
Olive Oil 0 0 0 0
cake 0 0 0 0
Ketchup 0 0 0 0
ABC 0 0 0 0
Total 137.56 167.12

Target 120-165

Chicken Breast Panfry thyme Quantity/g Quantity in 100gr Protein in g Carbs

Chicken Breast 600 6 138 0
Total Portion Total Weight 138 0
Pro portion 3 390 46 0
Target 130 178.6
1000 675
Bolognese Minced meat Quantity/g Quantity in 100gr Protein in g Carbs
Beef minced 1200 12 252 0
Red Onion 225 2.25 2.7 18
Sugar 72 0.72 0 72
Olive Oil 24 0.24 0 0
Ketchup 300 3 4.5 63.3
Total Portion Total Weight 259.2 153.3
Pro portion 6 2110 43.2 25.55
Target 351.6666666667 178.6

Korean Ground Beef Bowl Quantity/g Quantity in 100gr Protein in g Carbs

Beef minced 1200 12 252 0
Red Onion 220 2.2 2.64 17.6
Garlic 120 1.2 7.68 39.6
Sugar 72 0.72 0 72
Olive Oil 24 0.24 0 0
Mirin 63 0.63 0.315 48.51
Sesame Oil 12 0.12 0 0
Soy Sauce 204 2.04 12.24 6.12
Total Portion Total Weight 274.875 183.83
Pro portion 6 1200 45.8125 30.63833
Target 200 178.6

Quesadilla Beef Quantity/g Quantity in 100gr Protein in g Carbs

Beef minced 800 8 168 0
Red Onion 140 1.4 1.68 11.2
Sugar 0 0 0 0
Olive Oil 8 0.08 0 0
Tomato Paste 3 tbsp 60 0.6 3.42 12.3
Total Portion Total Weight 173.1 23.5
Pro portion 4 988 43.275 5.875
Target 247 178.6

Carbonara Italia Quantity/g Quantity in 100gr Protein in g Carbs

Pasta 250 2.5 31.25 176.25
Eggs 180 1.8 23.4 1.08
Grana Padano 70 0.7 23.1 0.7
Chicken Breast 0 0 0 0
Total Portion Total Weight 77.75 178.03
Pro portion 1 500 77.75 178.03
Target 178.6

Stir Fry Chicken Quantity/g Quantity/100gr Protein/g Carbs/g

Chicken Breast 1000 10 230 0
1 Garlic Clove 20 0.2 1.2 6.6
Red Onion 300 3 3.6 24
Chick Peas 240 2.4 17.04 36.48
Brocolli 0 0 0 0
Carrot 0 0 0 0
Sugar 0 0 0 0
Olive Oil 90 0.9 0 0
1 home soy sauce in ml 0 0 0 0
Total Portion Total Weight 251.84 67.08
Pro portion 5 2066 50.368 13.416
Target 178.6

Sweet Sour Chicken Quantity/g Quantity/100gr Protein/g Carbs/g

Chicken Breast 1200 12 276 0
Pineapple 340 3.4 1.7 44.2
Red Onion 150 1.5 1.8 12
Chick Peas 240 2.4 17.04 36.48
Paprika 450 4.5 4.5 27
Raspberry Jam 225 2.25 1.35 120.375
Sugar 160 1.6 0 160
Olive Oil 24 0.24 0 0
Tomato Paste 200 2 11.6 43.6
Flour 100 1 10 72
Total Portion Total Weight 323.99 515.655
Pro portion 5 2066 64.798 103.131
Target 178.6

Tomato sauce
Food Quantity/g Quantity/100gr Protein/g Carbs/g
Olive oil 1 home tbsp in ml 24 0.24 0 0
1 Garlic Clove 20 0.2 1.2 6.6
1 Red Onion 140 1.4 1.68 11.2
1 home Sugar tsp 33 0.33 0 33
1 home ketchup tbsp in ml 0 0 0 0
1 home abc tbsp in ml 0 0 0 0
Kidney Beans 0 0 0 0
Gehackte Tomaten 1600 16 17.6 54.4
Total 1700 17 20.48 105.2

Target 178.6
Bolognese Chicken Quantity/g Quantity in 100gr Protein in g Carbs
Chicken 600 6 138 0
Red Onion 104 1.04 1.248 8.32
Sugar 15 0.15 0 15
Olive Oil 24 0.24 0 0
Ketchup 110 1.1 1.65 23.21
Total Portion Total Weight 140.898 46.53
Pro portion 3 707 46.966 15.51
Target Wgt/portion 235.6666666667 178.6

Template Quantity/g Quantity in 100gr Protein in g Carbs

Beef minced 800 8 168 0
Pineapple 0 0 0 0
Red Onion 150 1.5 1.8 12
Chick Peas 0 0 0 0
Paprika 0 0 0 0
Raspberry Jam 0 0 0 0
Sugar 48 0.48 0 48
Olive Oil 24 0.24 0 0
Tomato 152 1.52 1.368 5.928
Tomato Paste 0 0 0 0
Flour 0 0 0 0
Honey 1 spoon 0 0 0 0
Ketchup 191 1.91 2.865 40.301
Greek Yoghurt 0 0 0 0
cevapcici 0 0 0 0
Total Portion Total Weight 174.033 106.229
Pro portion 4 1426 43.50825 26.55725
Target 356.5 178.6

template Quantity/g Quantity/100gr Protein/g Carbs/g

Olive oil 1 home tbsp in ml 24 0.24 0 0
1 Garlic Clove 20 0.2 1.2 6.6
1 Red Onion 140 1.4 1.68 11.2
1 home Sugar tsp 0 0 0 0
1 home ketchup tbsp in ml 0 0 0 0
1 home abc tbsp in ml 0 0 0 0
1 home mayo tbsp in ml 0 0 0 0
1 home soy sauce in ml 0 0 0 0
Honey 1 spoon 0 0 0 0
Greek Yoghurt 0 0 0 0
Gehackte Tomaten 1600 16 17.6 54.4
cevapcici 0 0 0 0
Total 20.48 72.2

Tomato sauce Tikka Masala

Food Quantity/g Quantity/100gr Protein/g Carbs/g
Olive oil 1 home tbsp in ml 33 0.33 0 0
1 Garlic Clove 43 0.43 2.58 14.19
1 Red Onion 140 1.4 1.68 11.2
Ginger 25 0.25 0.45 4.5
Light Greek Yoghurt 500 5 30.5 27.5
Tomato Puree 0 0 0 0
Sugar 40 0.4 0 40
Passierte Tomate 1500 15 25.5 84
Total 2645 26.45 60.71 181.39

Tikka Masala Chicken Quantity/g Quantity in 100gr Protein in g Carbs

Chicken Breast 1000 10 230 0
Greek Yoghurt Light 200 2 12.2 11
Total Portion Total Weight 242.2 11
Pro portion 6 733 40.36666667 1.833333
Target 122.1666666667 178.6
Fat/g Energy/kcal Fiber in g Pro/100 Carb/100 Fat/100 Fiber/100 Piece Gr per Piece
0 0 0 14.5 70.5 1.2 3.5
0.88 279.6 0.32 7.6 77.3 1.1 0.4
13.2 184.08 0 13 0.6 11
0.36 106.68 0 77.1 9.1 1.2
0 0 0 73 7.3 7.1
2.1 105.54 3 13.5 58.7 7 10
10.2 116.88 11.4 20 0.9 34 38
7.5 233.5 0 3.4 4.9 1.5
0 0 0 35.4 0 2.62
0 0 0 21 0 4
0 0 0 9.3 46.3 6 3.7 0 62
0 0 0 8.6 41 1.2 6.6 0 37.5
7.4 246.6 6 2.5 20 3.7 3
0 0 0 2 17 0.1 2.2
0 0 0 1 6 0.2 3
0 0 0 0.9 3.9 0.2 1.2
0 0 0 1.5 2.2 0.2 1.2
0 0 0 28.6 2 15.7 1.2
0 0 0 10 61 21 4 0 75
0 0 0 11 63 18 4 0 70
4 64 0 28 0 16
0 0 0 15.55 35.606 8.62
0 0 0 17.44 6 4
0 0 0 15.7 25 2.6
0 0 0 12.78 3.78 5.28
2 52.8 0 5.3 3.4 2
0 0 0 2.2 7.5 1.4
0 0 0 10.4 22.4 8 335
0 0 0 10.5 24.8 8.9 340
27 348 0 17 0.5 18
0 0 0 19.929 6.58133 4.597171
0 0 0 43.2 25.55 13.39 per hr ketik 100
7.05 216.25 0 45.8 30.6 14.1
0 0 0 43.3 5.9 11.5
0 0 0 33.04 1.5 2.86
0 0 0 2.3 6.86 1.6
0 0 0 0 0 91.6
0 0 0
0 0 0 1.7 23.8 0.1
0 0 0 1.5 41 1
81.69 1953.93 20.72

2000

Fat Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

10.2 643.8 23 0 1.7 8
10.2 643.8
 3.4 214.6 35.38462 0 2.615385
2100

Fat Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

57.6 1526.4 21 0 4.8 8
0.45 86.85 1.2 8 0.2 garam 7 sdt
0 288 0 100 0 8
21.984 197.856 0 0 91.6 8
0.3 273.9 1.5 21.1 0.1 100
80.334 2373.006
13.389 395.501 12.28436 7.265403 3.807299
2100

Fat Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

50.4 1461.6 21 0 4.2 8
0.44 84.92 1.2 8 0.2 garam 7 sdt
0.6 194.52 6.4 33 0.5 garam 7 sdt
0 288 0 100 0 8
21.984 197.856 0 0 91.6 8
0.315 198.135 0.5 77 0.5 8
10.92 98.28 0 0 91 8
0 73.44 6 3 0 100
84.659 2596.751
14.10983 432.7918333 22.90625 15.31917 7.054917
2100

Fat Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

38.4 1017.6 21 0 4.8 8
0.28 54.04 1.2 8 0.2 garam 7 sdt
0 0 0 100 0 8
7.328 65.952 0 0 91.6 8
0.12 63.96 5.7 20.5 0.2 100
46.128 1201.552
11.532 300.388 17.52024 2.378543 4.668826
2100

Fat Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

3 857 12.5 70.5 1.2 8
19.8 276.12 13 0.6 11
20.3 277.9 33 1 29 8
0 0 23 0 1.7 8
43.1 1411.02
43.1 1411.02 15.55 35.606 8.62
2100

Fat/g Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

17 1073 23 0 1.7 8
0 31.2 6 33 0 5
 0.6 115.8 1.2 8 0.2
5.04 259.44 7.1 15.2 2.1
0 0 2.8 7 0.4 140
0 0 0.9 10 0.2 3.3
0 0 0 100 0 8
82.44 741.96 0 0 91.6 8
0 0 4.9 4.5 0 8
105.08 2221.4
21.016 444.28 12.18974 3.246854 5.086157
2100

Fat/g Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

20.4 1287.6 23 0 1.7 8
1.7 198.9 0.5 13 0.5 5
0.3 57.9 1.2 8 0.2
5.04 259.44 7.1 15.2 2.1
0.9 134.1 1 6 0.2 140
0.675 492.975 0.6 53.5 0.3 3.3
0 640 0 100 0 8
21.984 197.856 0 0 91.6 8
1.2 231.6 5.8 21.8 0.6 8
1 337 10 72 1 8
53.199 3837.371
10.6398 767.4742 15.68199 24.9591 2.574976
2100

Fat/g Energy/kcal Pro/100 Carb/100 Fat/100 Energy/100 Quantity

21.984 197.856 0 0 91.6 8
0 31.2 6 33 0 5
0.28 54.04 1.2 8 0.2 140
0 132 0 100 0 3.3
0 0 1.7 23.8 0.1 8
0 0 1.5 41 1 8
0 0 8.4 16 1 255
3.2 316.8 1.1 3.4 0.2 400
25.464 731.896 1.204706 6.188235 1.497882 43.0527059

2100
Fat Energy/kcal Pro/100 Carb/100 Fat/100 Quantity
10.2 643.8 23 0 1.7 8
0.208 40.144 1.2 8 0.2
0 60 0 100 0 8 5sdt kecil
21.984 197.856 0 0 91.6 8
0.11 100.43 1.5 21.1 0.1 100
 32.502 1042.23
10.834 347.41 19.929 6.58133 4.597171
2100

Fat Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

38.4 1017.6 21 0 4.8 8
0 0 0.5 13 0.5 5
0.3 57.9 1.2 8 0.2
0 0 7.1 15.2 2.1
0 0 1 6 0.2 140
0 0 0.6 53.5 0.3 3.3
0 192 0 100 0 8
21.984 197.856 0 0 91.6 8
0.304 31.92 0.9 3.9 0.2 8
0 0 5.8 21.8 0.6 8
0 0 10 72 1 8
0 0 0.3 82 0 21
0.191 174.383 1.5 21.1 0.1 100
0 0 6.1 5.5 2 100
0 0 16 2 17 160
61.179 1671.659
15.29475 417.91475 12.20428 7.449439 4.290252
2100

Fat/g Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

21.984 197.856 0 0 91.6 8
0 31.2 6 33 0 5
0.28 54.04 1.2 8 0.2 140
0 0 0 100 0 3.3
0 0 1.7 23.8 0.1 8
0 0 1.5 41 1 8
0 0 0.9 2.8 77.2 8
0 0 4.9 4.5 0 8
0 0 0.3 82 0 21
0 0 6.1 5.5 2 100
3.2 316.8 1.1 3.4 0.2 400
0 0 16 2 17 160
25.464 599.896

Fat/g Energy/kcal Pro/100 Carb/100 Fat/100 Energy/100 Quantity

30.228 272.052 0 0 91.6 8
0 67.08 6 33 0 5
0.28 54.04 1.2 8 0.2 140
0.2 21.6 1.8 18 0.8 3.3
10 322 6.1 5.5 2 8
0 0 5.7 20.5 0.2 8
 0 160 0 100 0 255
1.5 451.5 1.7 5.6 0.1 400
42.208 1348.272 2.295274 6.857845 1.595766 50.9743667

Fat Energy/kcal Pro/100 Carb/100 Fat/100 Quantity

17 1073 23 0 1.7 8
4 128.8 6.1 5.5 2 8
21 1201.8
3.5 200.3 33.04229 1.500682 2.864939
2100
done
1 tbsp rmh11ml
1 tbsp std 17ml

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now

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