Hier mein überarbeiteter EP

Mahlzeit:1 07:00

400 ml Milch 1,5% (EW: 14.0 | KH: 20.0 | F: 6.0 | Kcal: 194,8)
35 g Whey Protein (EW: 28.0 | KH: 2.2 | F: 2.4 | Kcal: 135.5)
100 g Haferflocken (EW: 12.5 | KH: 57.2 | F: 7.0 | Kcal: 360.3)
Gesamt (EW: 54.5 | KH: 79.4 | F: 15.4 | Kcal: 690.6)

Mahlzeit:2 10:00

250 g Magerquark (EW: 30.0 | KH: 9.2 | F: 0.8 | Kcal: 165.0)
100 g Vollkornbrot (EW: 6.0 | KH: 40.0 | F: 1.0 | Kcal: 187.4)
25 g Edamer 40% (EW: 6.0 | KH: 0.0 | F: 6.5 | Kcal: 82.7)
25g Instant Oats (EW: 2.3 | KH: 17.3 | F: 2.1 | Kcal: 99.5)
Gesamt (EW: 51.3 | KH: 60.5 | F: 10.0 | Kcal: 617.3)

Mahlzeit:3 13:00

125 g Reis (EW: 9.3 | KH: 95.0 | F: 1.7 | Kcal: 430.8 )
1 Apfel (EW: 0.6 | KH: 14.0 | F: 0.5 | Kcal: 65.4)
½ Mozarella (EW: 12.0 | KH: 0.5 | F: 4.0 | Kcal: 98.1)
½ Tomate (EW: 0.0 | KH: 0.5 | F: 0.0 | Kcal: 10.0)
Gesamt (EW: 21.9 | KH: 110.5 | F: 6.2 | Kcal: 603.2)

Mahlzeit:4 16:00

100 g Nudeln (EW: 5.4 | KH: 31.0 | F: 1.3 | Kcal: 164.0 )
50g Instant Oats (EW: 4.3 | KH: 35.3 | F: 4.1 | Kcal: 194.5)
50g Erdnüsse (EW: 12.6 | KH: 6.8 | F: 24.0 | Kcal: 187.4)
Salat (EW | KH| F: | Kcal
Gesamt (EW: 22.7 | KH: 73.1 | F: 29.3 | Kcal: 545.9)

Mahlzeit:5 ca. 19:30 PWO + Mahlzeit

100 g Nudeln (EW: 5.4 | KH: 31.0 | F: 1.3 | Kcal: 164.0 )
50 g Vollkornbrot (EW: 3.0 | KH: 20.0 | F: 1.0 | Kcal: 93.4)
35 g Whey Protein (EW: 28.0 | KH: 2.2 | F: 2.4 | Kcal: 135.5)
40 g Maltodextrin (EW: 0.0 | KH: 37.2 | F: 0.0 | Kcal: 152.0)
Gesamt (EW: 36.0 | KH: 90.4 | F: 4.7 | Kcal: 545.1)

Mahlzeit:6 22:30
30 g Casein (EW: 25.0 | KH: 1.9 | F: 0.6 | Kcal: 111.0)
200 ml Milch 1,5% (EW: 7.0 | KH: 10.0 | F: 3.0 | Kcal: 96.8)
Gesamt (EW:32 .0 | KH: 11.9 | F: 3.6 | Kcal: 111.0)


Trainingstage: Gesamt: EW: 218.4 | KH: 425.8 | F: 69.7 | Kcal: 3112.9