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Shape & Power – A 4-Week, 1800...

Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body

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Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body

Loose weight Stimulate metabolism Improve digestion Improve health Reduce fat Healty livestyle Weight Loss Diet Low-Carb Diet High-Protein Diet

1800 KCAL kcal

30% Protein

40% Fat

30% Carbohydrates

28 days Duration in days

2 L Daily water recommendation for this nutrition plan

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A low-carbohydrate diet is based on principles that naturally support appetite control, improved metabolism, and more effective weight management.

In this nutritional model, the quality of calories and the impact of macronutrients on the body matter more than just their quantity.

Natural Appetite Regulation

Increased satiety: A low-carb menu features a higher intake of protein and healthy fats, which are significantly more filling than carbohydrates. As a result, feelings of hunger occur less frequently, leading to a spontaneous reduction in calorie intake – effortlessly.
Stable blood sugar levels: A low-carb diet minimizes fluctuations in blood glucose levels, reducing the risk of hunger attacks caused by hypoglycemia.

Thermic Effect of Food (TEF)

More energy used for digestion: Digesting protein requires more energy than fats or carbohydrates, resulting in a lower net calorie balance.

Ketosis and Metabolic Efficiency

Burning fat as the primary energy source: In the ketogenic version (very low-carb), the body shifts to using fat as its main fuel. This process is less energy-efficient, which leads to a higher calorie expenditure.

Metabolic Benefits

Improved insulin sensitivity: Lower insulin levels support fat burning and reduce fat storage.
Efficient energy utilization: The body adapts to this new way of eating, which can lead to better weight control without the need to count calories.

Workouts Supporting Fat Loss

The training and nutrition plan also includes low-intensity workouts, ideal for beginners. This approach minimizes the risk of injury and overtraining, while still supporting weight loss by:

Increasing energy expenditure without placing excessive stress on the body
Improving mood and reducing cortisol levels (the stress hormone that can hinder fat burning)
Gradually building endurance and the habit of regular physical activity
Supporting the preservation of muscle mass, which is crucial for metabolism during weight loss

Even moderate physical activity – such as walking, yoga, or light strength training – can significantly enhance the effects of the diet while also benefiting mental and physical health.

Practical Tips for This Diet

For meals that can be frozen (e.g. soups), you can store leftover portions and use them later – or prepare several servings at once and simply reheat them as needed. This can save a lot of time.
For better results, it's recommended to drink 1–2 glasses of still water 10–20 minutes before each meal – this supports digestion and enhances satiety.

October 2026

Sun

Mon

Tue

Wed

Thu

Fri

Sat

1637 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Oatmeal with yogurt and jam

11:00 Schnitzel with fried egg and spinach

14:00 Meal

18:00 Low Carb Turkey with Vegetables

6 meals Day 1 →

1559 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Egg omelette with oatmeal and jam

11:00 Cottage cheese with radish and bread

14:00 Low Carb Chicken breast with curry and cauliflower

18:00 Low Carb Fintess salad without camembert

6 meals Day 2 →

1719 kcal

08:00 Low Carb Egg-Bacon Pancakes with Mozzarella

13:00 Low Carb Chicken Breast Stuffed with Spinach

18:00 Low Carb Zucchini Soup

3 meals Day 3 →

1611 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Low Carb Strawberry quark

11:00 Low Carb Fintess salad

14:00 Low Carb Broccoli Pancake

18:00 Low Carb Chicken Thighs with Onions and Mushrooms

6 meals Day 4 →

1725 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Banana Omelette

11:00 Low Carb Fintess salad without camembert

14:00 Potatoes with cod fillet in mustard sauce

18:00 Salad with Thousand Island Dressing

6 meals Day 5 →

1577 kcal

09:00 Meal

14:00 Turkey roulades

18:00 Turkey breast and vegetables in a pan

3 meals Day 6 →

1382 kcal

09:00 Cinamon Oopsies

14:00 Cheese Ham Dough Tongue

18:00 Cauliflower curry with carrots

3 meals Day 7 →

1628 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Wholemeal roll with egg and currant jam

14:00 Low Carb Beef steak with beans

18:00 Vegetables with tzatziki dip

5 meals Day 8 →

1667 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Meal

11:00 Cottage cheese sandwiches

14:00 Chicken Curry with Rice

18:00 Meal

6 meals Day 9 →

1618 kcal

08:00 Low Carb Egg-Bacon Pancakes with Mozzarella

14:00 Low Carb Turkey steak with cauliflower

18:00 Low Carb Fintess salad without camembert

3 meals Day 10 →

1702 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Meal

11:00 Low Carb Blueberry pancakes

14:00 Tortilla with minced meat and cheese

18:00 Vegetables with tzatziki dip

6 meals Day 11 →

1647 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Low Carb Broccoli Pancake

11:00 Banana Omelette

14:00 Schnitzel with fried egg and spinach

18:00 Meal

6 meals Day 12 →

1703 kcal

09:00 Low Carb Breakfast Baked Baguette

14:00 Creamy zucchini soup with garlic and cabanossi

18:00 Pan with Asian sprouts, noodles and pork tenderloin

3 meals Day 13 →

1725 kcal

09:00 Egg omelette with oatmeal and jam

14:00 Low Carb Chicken Thighs with Onions and Mushrooms

18:00 Pork tenderloin with vegetables

3 meals Day 14 →

1695 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Egg Omelette with Berries

11:00 Salad with Thousand Island Dressing

14:00 Low Carb steak with red cabbage

18:00 Meal

6 meals Day 15 →

1564 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Oatmeal with yogurt and jam

11:00 Turkey breast and vegetables in a pan

14:00 Schnitzel with fried egg and spinach

18:00 Schnitzel with fried egg and spinach

6 meals Day 16 →

1530 kcal

08:00 Cottage cheese with radish and bread

14:00 Pan with Asian sprouts, noodles and pork tenderloin

18:00 Wholemeal bread with gouda cheese and cucumber salad

3 meals Day 17 →

1674 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Low Carb Strawberry quark

11:00 Pizza bread with ham

14:00 Pork tenderloin with vegetables

18:00 Salad with millet, carrots and cashew nuts

6 meals Day 18 →

1638 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Meal

11:00 Cottage cheese with radish and bread

14:00 Fish fingers with peas

18:00 Meal

6 meals Day 19 →

1718 kcal

09:00 Wholemeal roll with egg and currant jam

14:00 Low Carb broccoli casserole

18:00 Vegetables with tzatziki dip

3 meals Day 20 →

1634 kcal

09:00 Meal

14:00 Stuffed chicken breast with spinach

18:00 Pork tenderloin with vegetables

3 meals Day 21 →

1669 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Oatmeal with yogurt and jam

11:00 Schnitzel with fried egg and spinach

14:00 Meal

18:00 Low Carb Turkey with Vegetables

6 meals Day 22 →

1623 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Egg omelette with oatmeal and jam

11:00 Cottage cheese sandwiches

14:00 Chicken Curry with Rice

18:00 Meal

6 meals Day 23 →

1585 kcal

07:00 Cottage cheese with radish, bread and walnuts

14:00 Pan with Asian sprouts, noodles and pork tenderloin

18:00 Pizza bread with ham

3 meals Day 24 →

1448 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Egg omelette with oatmeal and jam

11:00 Cottage cheese with radish and bread

14:00 Low Carb Chicken breast with curry and cauliflower

18:00 Low Carb Fintess salad without camembert

6 meals Day 25 →

1609 kcal

07:00 Woda aus der Gesellschaft aus der Türkei

08:00 Exercise

09:00 Banana Omelette

11:00 Salad with Thousand Island Dressing

14:00 Steamed cod with broccoli and buckwheat

18:00 Meal

6 meals Day 26 →

1716 kcal

09:00 Low Carb Egg-Bacon Pancakes with Mozzarella

14:00 Low Carb Chicken breast on bamboo shoots

18:00 Tortilla with minced meat and cheese

3 meals Day 27 →

1692 kcal

09:00 Wholemeal roll with egg and plum jam

14:00 Pork rolls with buckwheat and cucumber salad

18:00 Schnitzel with egg, spinach and potatoes

3 meals Day 28 →

Day 29 →

Day preview

Day 1

Woda z sokiem z cytryny

07:00

5 kcal B: 0.1g T: 0g W: 1.1g

Lemonade

1587 kcal B: 44.4g T: 124.2g W: 59.8g 1 min

Ingredients are part of the recipe

Lemon Juice

12 g (2 × Łyżka)

B: 0.1g · T: 0g · W: 1.1g

Drinking Water (Boiled and Cooled)

250 ml (250 × Mililiter)

B: 0g · T: 0g · W: 0g

Preparation of the recipe (1)

1

Mix freshly squeezed lemon juice in a glass of water and drink.

Nutrient summary for this day

Kwasowość

0.6g

Alkoholu

0.1g

Popiół

0.1g

Beta-kryptoksantyna

1.7µg

Bor

0mg

Wapń

22.3mg

Węglowodany

1.1g

Karotyna Beta

0.4mg

Chlor

3.7mg

Chlor

2.5mg

Cholesterol

0.1mg

Chrom

0µg

Kwas cytrynowy

0.7mg

Cobalt

0µg

Miedź

0mg

Tłuszcz

Kwasy tłuszczowe jednonienasycone

Kwasy tłuszczowe wielonienasycone

Kwasy tłuszczowe nasycone

Kwasy tłuszczowe trans

0.1g

Błonnik

0.2g

Błonnik nierozpuszczalne

0.2g

Błonnik rozpuszczalny

Fluor

0.2mg

Fruktoza

0.3g

Glukoza

0.3g

Jod

0µg

Żelazo

0.1mg

Luteina + zeaxantyna

1.3mg

Lykopenia

0.1µg

Magnez

3.6mg

Kwas malinowy

0.1g

Mangan

0mg

Molybdenum

0µg

Natron

2.5g

Nikel

0.2mg

Nitrogeny

Omega 3

Omega 6

Kwas oksalowy

0.2mg

17.5µg

Fosfor

2.7mg

Potas

17.5mg

Białko

0.1g

Kwas kwinowy

Sól

Selen

0µg

Krzemionka

3.9mg

Sód

3.1mg

Sacharoza

Cukier dodany

0.1g

Siarka

0.3mg

Całkowity alkohol cukrowy

0.1g

Witamina A

0.1µg

Witamina B1 (Tiamina)

0mg

Witamina B12 (Cobalaminy)

0.1µg

Witamina B2 (Ryboflawina)

0mg

Witamina B3 (Niacyna)

0mg

Witamina B5 (Kwas pantotenowy)

0mg

Witamina B6 (Pyridoxyna)

0mg

Witamina B7 (Biotyna)

0.1mg

Witamina B9 (Kwas foliowy)

1.3µg

Witamina C (Kwas askorbinowy)

6mg

Witamina D

0.1µg

Witamina D3

0.1µg

Witamina E

0mg

Witamina K

0.1µg

Woda

260.8g

Cynk

0mg

Trening/Fitness

08:00

60 min 252 kcal

Walking, for Exercise, 3.5 to 4 mph, with Ski Poles, Nordic Walking, Level, Moderate Pace

~ 1 h (60 min) 252 kcal

Summary

60min

Duration

252kcal

Burned calories

60min cardio

exercise.type

Płatki owsiane z jogurtem i dżemem

09:00

227 kcal B: 10.5g T: 5.4g W: 34.3g

Oatmeal with yogurt and jam

225 kcal B: 10.4g T: 3.9g W: 34g 1 min

Ingredients are part of the recipe

Natural Yogurt 2%

160 g (1 × Opakowanie)

B: 6.9g · T: 3.2g · W: 7.5g

Oat Flakes

30 g (3 × Łyżka)

B: 3.6g · T: 2.2g · W: 20.8g

Low-Sugar Blackcurrant Jam

15 g (1 × Łyżeczka)

B: 0.1g · T: 0g · W: 5.9g

Preparation of the recipe (1)

1

Transfer the yogurt to a bowl. Add the oat flakes and jam and mix everything together.

Nutrient summary for this day

Alanina

0.2g

Argentyna

0.2g

Popiół

1.7g

Beta-glukany

1.4g

β-Karoten

2.3µg

Bor

46mg

Wapń

211.2mg

Węglowodany

34.3g

Kazeina

5.6g

Chlor

34.8mg

Chlor

160mg

Cholesterol

13.3mg

Chrom

4.7µg

Cobalt

0.8µg

Miedź

0.2mg

Cysty

0.1g

Tłuszcz

5.4g

Kwasy tłuszczowe jednonienasycone

1.8g

Kwasy tłuszczowe wielonienasycone

Kwasy tłuszczowe nasycone

2.5g

Kwasy tłuszczowe trans

0.5g

Błonnik

4.1g

Błonnik nierozpuszczalne

1.8g

Błonnik rozpuszczalny

0.7g

Fluor

19.6mg

Kwas foliowy

0.3µg

Fruktoza

Galaktyka

0.3g

Glukoza

Kwas glutaminowy

0.8g

Glicyna

0.2g

Histydyna

0.1g

Inuliny

0.2g

Jod

16µg

Żelazo

1.4mg

Izoleucyna

0.1g

Laktoza

7.8g

Leucyna

0.2g

Luteina + zeaxantyna

54mg

Lizyna

0.1g

Magnez

67.1mg

Maltos

Mangan

1.3mg

Metionina

0.1g

Molybdenum

12µg

Nikel

1.6mg

Omega 3

0.1g

Omega 6

0.8g

Kwas oksalowy

12mg

Fenyloalanina

0.2g

Fosfor

284.2mg

Fitosterol

12mg

Potas

371.7mg

Prolina

0.2g

Białko

10.5g

Białko zwierzęce

6.9g

Sól

0.2g

Selen

4.8µg

Seryna

0.2g

Krzemionka

15mg

Sód

67mg

Skrobia

17.4g

Sacharoza

0.3g

Cukier

12.6g

Cukier dodany

2.3g

Siarka

99mg

Treonina

0.1g

Tryptofan

0.1g

Tyrozyna

0.1g

Valina

0.2g

Witamina A

45.4µg

Witamina B1 (Tiamina)

0.2mg

Witamina B12 (Cobalaminy)

0.9µg

Witamina B2 (Ryboflawina)

0.3mg

Witamina B3 (Niacyna)

0.5mg

Witamina B5 (Kwas pantotenowy)

0.4mg

Witamina B6 (Pyridoxyna)

0.1mg

Witamina B7 (Biotyna)

2.4mg

Witamina B9 (Kwas foliowy)

20.8µg

Witamina C (Kwas askorbinowy)

6.4mg

Witamina D

0.4µg

Witamina E

0.6mg

Witamina K

1.1µg

Woda

150.7g

Cynk

1.7mg

Sznycel z jajkiem sadzonym i szpinakiem

11:00

455 kcal B: 29.9g T: 35.3g W: 4.2g

Schnitzel with Fried Egg and Spinach

612 kcal B: 50.7g T: 45.3g W: 3.2g 30 min

Ingredients are part of the recipe

Boneless Pork Loin

200 g (200 × Gram)

B: 21g · T: 10g · W: 1g

Frozen Spinach

100 g (100 × Gram)

B: 2.3g · T: 0.4g · W: 2.7g

Olive Oil

20 g (2 × Łyżka)

B: 0.2g · T: 19.9g · W: 0g

Whole Chicken Eggs (M)

51 g (1 × Sztuka)

B: 6.4g · T: 4.9g · W: 0.3g

Black Pepper

0.1 g (1 × Szczypta)

B: 0g · T: 0g · W: 0.1g

White Salt

0.1 g (1 × Szczypta)

B: 0g · T: 0g · W: 0g

Nutmeg

0.2 g (1 × Szczypta)

B: 0g · T: 0.1g · W: 0.1g

Preparation of the recipe (4)

1

Heat some oil in a pan. Fry the schnitzel for about 5 minutes, turning occasionally. Season with salt and pepper. Remove from the pan and keep warm.
2

Heat some oil in a pan.
Fry the eggs until they are done to your liking, then season with salt and pepper.
3

Season the spinach with salt, pepper, and nutmeg and cook in a pan until done.
4

Serve the schnitzel with spinach and fried eggs.

Nutrient summary for this day

Alanina

0.3g

Kwas alfa-linolenowy

0.2g

Argentyna

0.4g

Popiół

3.5g

Kwas aspartyczny

0.6g

β-Karoten

5626.5µg

Beta-sitosterol

28.6mg

Wapń

114.6mg

Węglowodany

4.2g

Chlor

59.5mg

Chlor

81.6mg

Cholesterol

254.8mg

Chrom

0µg

Cobalt

0µg

Miedź

5.2mg

Cysteina

0.2g

Tłuszcz

35.3g

Kwasy tłuszczowe jednonienasycone

20.5g

Kwasy tłuszczowe wielonienasycone

4.3g

Kwasy tłuszczowe nasycone

8.1g

Kwasy tłuszczowe trans

1.2g

Błonnik

4.1g

Błonnik nierozpuszczalne

1.5g

Błonnik rozpuszczalny

0.8g

Fluor

0mg

Fruktoza

0.5g

Glukoza

0.2g

Kwas glutaminowy

1.1g

Glicyna

0.2g

Histydyna

0.2g

Jod

0µg

Żelazo

4.8mg

Izoleucyna

0.4g

Laktoza

0.5g

Leucyna

0.6g

Kwas linolowy

2.6g

Luteina + zeaxantyna

12198.2mg

Lizyna

0.5g

Magnez

75.2mg

Mangan

0.3mg

Metionina

0.2g

Molybdenum

0µg

Kwas oleinowy

16.1g

Omega 3

0.4g

Omega 6

3.9g

Kwas oksalowy

970mg

Palmitic Acid

3.8g

Fenyloalanina

0.3g

Fosfor

327.8mg

Fitosterol

44mg

Potas

610.1mg

Prolina

0.3g

Białko

29.9g

Białko zwierzęce

6.4g

Białko roślinne

0.5g

Retinol

137.7µg

Sól

100.4g

Selen

16.9µg

Seryna

0.4g

Sód

192mg

Stearic Acid

0.8g

Sacharoza

0.7g

Cukier

1.9g

Siarka

0mg

Treonina

0.3g

Tryptofan

0.1g

Tyrozyna

0.3g

Valina

0.4g

Witamina A

774.1µg

Witamina B1 (Tiamina)

0.4mg

Witamina B12 (Cobalaminy)

1.5µg

Witamina B2 (Ryboflawina)

0.8mg

Witamina B3 (Niacyna)

6.7mg

Witamina B4 (Cholina)

149.4mg

Witamina B5 (Kwas pantotenowy)

0.8mg

Witamina B6 (Pyridoxyna)

1mg

Witamina B9 (Kwas foliowy)

24.3µg

Witamina C (Kwas askorbinowy)

42.9mg

Witamina D

1.2µg

Witamina D3

1µg

Witamina E

4.5mg

Witamina K

506.4µg

Woda

198.2g

Cynk

3.7mg

Przekąska

14:00

302 kcal B: 16.2g T: 15.2g W: 25.1g

Additional ingredients

Kefir, 2% Fat

500 g (1 × Opakowanie)

15g B · 10g T · 24g W

Walnut Kernels

8 g (2 × Sztuka)

1.2g B · 5.2g T · 1.1g W

Nutrient summary for this day

Argentyna

0.2g

Popiół

3.6g

Wapń

607.8mg

Węglowodany

25.1g

Chlor

500mg

Cholesterol

25.1mg

Miedź

0.1mg

Tłuszcz

15.2g

Kwasy tłuszczowe jednonienasycone

3.2g

Kwasy tłuszczowe wielonienasycone

4.3g

Kwasy tłuszczowe nasycone

Kwasy tłuszczowe trans

Błonnik

5.5g

Błonnik nierozpuszczalne

0.5g

Błonnik rozpuszczalny

0.1g

Kwas foliowy

25µg

Kwas glutaminowy

0.3g

Jod

50µg

Żelazo

0.2mg

Laktoza

24g

Luteina + zeaxantyna

0.7mg

Magnez

72.6mg

Mangan

0.3mg

Omega 3

0.7g

Omega 6

3.1g

Fosfor

502.7mg

Fitosterol

9mg

Potas

785.3mg

Białko

16.2g

Sól

Selen

0.4µg

Sód

200.2mg

Cukier

24.2g

Cukier dodany

0.1g

Tryptofan

Witamina A

175.1µg

Witamina B1 (Tiamina)

0.2mg

Witamina B12 (Cobalaminy)

1.5µg

Witamina B2 (Ryboflawina)

1mg

Witamina B3 (Niacyna)

0.1mg

Witamina B5 (Kwas pantotenowy)

1.6mg

Witamina B6 (Pyridoxyna)

0mg

Witamina B9 (Kwas foliowy)

7.8µg

Witamina C (Kwas askorbinowy)

0.1mg

Witamina D

0.5µg

Witamina E

0.2mg

Witamina K

0.7µg

Woda

445.3g

Cynk

2.3mg

Low Carb Indyk z warzywami

18:00

647 kcal B: 53.3g T: 23.6g W: 55.3g

Low Carb Turkey with Vegetables

620 kcal B: 57.2g T: 24.2g W: 57.2g 40 min

Ingredients are part of the recipe

Turkey Breast, Skinless

200 g (2 × Porcja)

B: 38.4g · T: 1.4g · W: 2g

Fresh Mushrooms

250 g (250 × Gram)

B: 2.7g · T: 0.4g · W: 2.6g

Onion

170 g (1 × Sztuka)

B: 1.9g · T: 0.2g · W: 15.8g

Red Bell Pepper

200 g (1 × Sztuka)

B: 2g · T: 0.6g · W: 12g

Zucchini

600 g (1 × Sztuka)

B: 7.2g · T: 0.6g · W: 19.2g

Olive Oil

20 g (2 × Łyżka)

B: 0.2g · T: 19.9g · W: 0g

Dried Oregano

2 g (1 × Łyżeczka)

B: 0.2g · T: 0.2g · W: 1.3g

Dried Marjoram

2 g (1 × Łyżeczka)

B: 0.3g · T: 0.1g · W: 1.2g

Ground Sweet Paprika

3 g (1 × Łyżeczka)

B: 0g · T: 0g · W: 0.2g

Tarragon, Dried

2 g (1 × Łyżeczka)

B: 0.5g · T: 0.1g · W: 1g

Preparation of the recipe (4)

1

Peel the onion, cut it in half and cut into strips.
Wash the mushrooms and cut into slices.
Heat 1 tablespoon of olive oil in the pan and fry the mushrooms and onion.
2

Wash the zucchini and cut into 1-2 cm thick strips.
Wash the bell peppers and cut into thin strips.
Add everything to the pan with the onions and fry.
3

Season everything in the pan with paprika powder, oregano, marjoram, tarragon, salt, and pepper.
Finally, you can optionally add some cream.
4

Rinse the meat with cold water.
Heat 1 tablespoon of olive oil in a pan and fry the meat, alternatively on an (electric) grill.
The meat can also be cut into small pieces.
Add a little salt and pepper to taste.
Serve the vegetables with the meat.

Nutrient summary for this day

Alanina

2.4g

Kwas alfa-linolenowy

0.2g

Argentyna

2.4g

Popiół

Kwas aspartyczny

3.8g

Beta-kryptoksantyna

1.4µg

Beta-glukany

β-Karoten

1043µg

Beta-sitosterol

28.9mg

Bor

0.1mg

Wapń

212.9mg

Kempesterol

0.1g

Węglowodany

55.3g

Karotyna Alpha

0µg

Karotyna Beta

1342.3mg

Chlor

204.4mg

Chlor

64.8mg

Cholesterol

109mg

Chrom

2µg

Cobalt

0µg

Miedź

1.3mg

Cysteina

0.6g

Energia

6.1kJ

Tłuszcz

23.6g

Kwasy tłuszczowe jednonienasycone

14.8g

Kwasy tłuszczowe wielonienasycone

3.3g

Kwasy tłuszczowe nasycone

3.7g

Kwasy tłuszczowe trans

1.3g

Błonnik

19.2g

Błonnik nierozpuszczalne

10.3g

Błonnik rozpuszczalny

6.6g

Fluor

0mg

Foliany

5.5µg

Kwas foliowy

17µg

Fruktoza

10.8g

Glukoza

10.6g

Kwas glutaminowy

5.9g

Glutamina

Glicyna

2.2g

Histydyna

1.4g

Hydroxyproliny

0.2g

Jod

0µg

Żelazo

8.7mg

Izoleucyna

1.8g

Leucyna

Lignina

0.2g

Kwas linolowy

2.2g

Luteina

17µg

Luteina + zeaxantyna

7295mg

Lykopenia

0.1µg

Lizyna

3.6g

Magnez

274.8mg

Mangan

1.9mg

Metionina

Molybdenum

2µg

Nikel

0mg

Kwas oleinowy

14.1g

Omega 3

0.4g

Omega 6

3.2g

Kwas oksalowy

3.4mg

Palmitic Acid

2.7g

Fenyloalanina

1.6g

Fosfor

925.1mg

Phytoen

0.2µg

Phytofluen

0.1µg

Fitosterol

45.4mg

Potas

3477.5mg

Prolina

1.8g

Białko

53.3g

Białko zwierzęce

38.4g

Białko roślinne

2.2g

Sól

0.4g

Selen

69.3µg

Seryna

1.6g

Sód

136.2mg

Skrobia

3.2g

Stearic Acid

0.5g

Stigmasterol

Sacharoza

7.7g

Cukier

30.3g

Cukier dodany

Siarka

88.4mg

Tauryn

2mg

Treonina

1.8g

Węglowodany, całkowite

3.3g

Tłuszcz, całkowity

1.4g

Całkowity alkohol cukrowy

Tryptofan

0.6g

Tyrozyna

1.4g

Valina

2.2g

Witamina A

854.3µg

Witamina ARE

8.1µg

Witamina B1 (Tiamina)

0.9mg

Witamina B12 (Cobalaminy)

2.7µg

Witamina B2 (Ryboflawina)

1.4mg

Witamina B3 (Niacyna)

19.8mg

Witamina B4 (Cholina)

141.7mg

Witamina B5 (Kwas pantotenowy)

4.7mg

Witamina B6 (Pyridoxyna)

2.9mg

Witamina B7 (Biotyna)

0mg

Witamina B9 (Kwas foliowy)

268.9µg

Witamina C (Kwas askorbinowy)

333mg

Witamina D

2.8µg

Witamina E

7mg

Witamina K

69.4µg

Woda

1153g

Witamina B8 (Inosytol)

1mg

Zeaxanthin

9.5µg

Cynk

5mg

For Trainees

Weight Loss / Fat Burn • Weight Loss (Deficit)

For Trainees

1600 kcal / dzień

Cel: Loose Weight • High-Protein

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October 2026

Day 1

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Woda z sokiem z cytryny

Ingredients are part of the recipe

Trening/Fitness

Summary

Płatki owsiane z jogurtem i dżemem

Ingredients are part of the recipe

Sznycel z jajkiem sadzonym i szpinakiem

Ingredients are part of the recipe

Przekąska

Additional ingredients

Low Carb Indyk z warzywami

Ingredients are part of the recipe

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