1. 00:20-01:58 Chocolate overnight oatmeal on a protein drink - 411kcal (protein: 27, fat: 11, carbohydrates: 55)
Oatmeal - 45 grams
Protein drink - 125 grams
Milk 1.5% - 40 grams
Vanilla skyr - 40 grams
Raspberries - 50 grams
Cashew nuts - 15 grams
2. 01:59-03:12 Caprese sandwiches - 443 kcal (protein: 18 fat: 22 carbohydrates: 45)
Pumpkin roll - 1 pc
Mozzarella - 65 grams
Tomato 50 grams
Green pesto - 2x teaspoon
Basil
Balsamic cream - 10 grams
3. 03:13-05:05 Sandwiches with grani cottage cheese - 324 kcal (protein: 19 fat: 8.5 carbohydrates: 46)
Graham roll - 1 pc
Grani cottage cheese - 100 grams
Cucumber - 50 grams
Paprika - 50 grams
Chives
Sprouts
4. 05:06-06:12 Wrap with sausage, mozzarella and vegetables = 471kcal (protein: 33, fat: 21, carbohydrates: 37)
Tortilla - 1 pc
Chicken breast sausage - 4xslice (80g)
Salad mix - a handful
Tomato - a few slices
Sprouts, chives
Mozzarella - 50 grams
sauce:
Natural yogurt - a spoon
Light mayonnaise - 1 tsp
Ketchup - 1 tsp
5. 06:13-07:00 Graham roll with salmon paste - 397kcal (protein: 23, fat: 15, carbohydrates: 46)
Graham - 1 pc
Hot smoked salmon - 60 grams
Cream cheese -30 grams
Cucumber
Chives
Dill
6. 07:01-07:44 Banana and strawberry shake - 425kcal (protein: 20, fat: 13, carbohydrates: 62)
Banana - 1 pc
strawberries - 120 grams
Milk 1.5% - 200 grams
Natural Skyr - 50 grams
Millet (or oat) flakes - 20 grams
Peanut butter - 15 grams
Some water
+ optional sweetener
7. 07:45-09:47 Rice salad with tuna 342 kcal (protein: 23 fat: 9 carbohydrates: 42)
Rice - 50 grams
Tuna in its own juice - 75 grams
Dill
Pickled cucumber - 1 pc
Natural yogurt - 30 grams
Light mayonnaise - 20 grams
Salt pepper