PROTEINS

1 brick Measurement 1 brick Measurement

Food
[g] [ ounce ]
Egg, whole 1 large
Egg, whites 2 large
Beef 28 1
Beef, ground 28 1
Chicken breast 42 1,50
Chicken breast, ground 42 1,50
Deli meat 4 slices
Duck 42 1,50
Jambon/sunca 42 1,50
Pork 28 1,00
Prok, ground 42 1,50
Turkey, breast 42 1,50
Turkey, ground 28 1,00
Carne vitel 28 1,00
Crab 42 1,50
Calcan 42 1,50
Homar 42 1,50
Somon 42 1,50
Scoici 42 1,50
Creveti 42 1,50
Tuna steak 42 1,50
Tuna canned 42 1,50

FATS
1 brick Measurement
Food
[cups]
Migdale 3 buc
Avocado 1 lingura
Caju 3 buc
Macadamia 1 buc
Peanuts 6
Unt arahide 1/2 lingurita
Seminte floarea soarelui 1/4 lingurita
 CARBS
1 brick Measurement 1 brick Measurement
Food
[cups] [g]
Anghinare, cooked 1/4
Sparanghel 9 spears
Germeni de fasole 1 100
Frunze sfecla, cooked 1
Varza chinezeasca, cooked 2
Broccoli, cooked 3/4 150
Broccoli, raw 1 1/4 220
Varza Brussell 1/2 50
Varza, cooked 1 225
Varza, cruda 1 3/4 175
Conopida, cooked 1 325
Conopida, raw 1 1/2 400
Celery, raw 1 3/4 175
Castravete half
Castraveti murati 1 mare
Vinete, coapte 3/4
Fasole verde, cooked 1/2 90
Kale, cooked 3/4 170
Kale, raw 3 1/4 325
Praz, cooked 3/4
Ciuperci, raw 2 150
Ciuperci, cooked 3/4
Okra, cooked 1/2
Ceapa, raw 1/3 50
Ceapa, cooked 1/4
Ardei, raw 1/2 90
Ardei, cooked 1/2 90
Ridichi 1 1/4
Salsa 1/4
Varza murata 1 150
Dovleac spaghetti, cooked 1/2
Spanac, cooked 1 1/3 300
Spanac, raw 4 900
Mangold ( sfecla elvetiana) , cooked 3/4
Rosii, raw 1 200
Rosii, sos 1/2 115
Rosii, cooked/stewed 1/3 150
Dovleac galben, cooked 1
Zucchini, cooked 1 150
Celery, cooked 1 100
 FRUITS
1 brick Measurement 1 brick Measurement
Food
[cups] [g]
Mar quarter
Caise 2 mici
Banana quarter
Mure 1/3
Afine 1/4 25
Cantalup 1/3
Cirese 5 buc
Merisoare 1/2 50-60
Curmale 1
Smochine 2
Grapefruit 1/3 75
Struguri 1/4 25
Guava 1/3
Honeydew 1/3
Kiwi half
Kumquat 2 buc
Lamaie half
Lime half
Mango 1/4
Nectarina half
Portocala quarter
Papaya 1/4
Piersica quarter
Para quarter
Ananas 1/4 50
Prune 1 buc
Prune deshidratate 2 buc
Stafide 1 lingura / 15 buc
Zmeura 1/3 40
Capsuni 1/2 100
Clementine half
Pepene rosu 1/3
 Meal Bricks Proteins [ g ] Carbs [ g ] Fats [ g ]
Breakfast 2-3 14-21 10-15 3-4,5
Snack 1-2 7-14 5-10 1,5-3
Lunch 2-4 21-28 15-20 3-6
Snack 2 14 10 3
Dinner 3 21 15 4,5
Snack 1 7 5 1,5
TOTAL 11-13 77-91 55-65 16,5-19,5