{"id":24684,"date":"2026-08-18T13:57:44","date_gmt":"2026-08-18T10:57:44","guid":{"rendered":"https:\/\/sanovita.ro\/blog\/?p=24684"},"modified":"2026-08-18T14:39:48","modified_gmt":"2026-08-18T11:39:48","slug":"meniu-pentru-slabit","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/meniu-pentru-slabit\/","title":{"rendered":"Meniu pentru sl\u0103bit s\u0103n\u0103tos: idei de regim alimentar pentru diete de 800, 1000, 1200 \u0219i 1500 de calorii"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div id=\"tdi_1\" class=\"tdc-row\"><div class=\"vc_row tdi_2  wpb_row td-pb-row\" >\n<style scoped>\n\/* custom css - generated by TagDiv Composer *\/\n\n\/* custom css - generated by TagDiv Composer *\/\n.tdi_2,\r\n                .tdi_2 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_2,\r\n\t\t\t\t.tdi_2 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_2 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_2:before,\r\n\t\t\t\t.tdi_2:after{\r\n\t\t\t\t    display: table;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_4  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\/* custom css - generated by TagDiv Composer *\/\n\n\/* custom css - generated by TagDiv Composer *\/\n.tdi_4{\r\n                    vertical-align: baseline;\r\n                }.tdi_4 > .wpb_wrapper,\r\n\t\t\t\t.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" >[vc_column_text css=&#8221;&#8221;]<\/p>\n<p><span style=\"font-weight: 400;\">Vrei s\u0103 sl\u0103be\u0219ti, dar nu \u0219tii cum s\u0103 \u00ee\u021bi organizezi mesele astfel \u00eenc\u00e2t s\u0103 ai structur\u0103, sa\u021bietate \u0219i varietate? Un meniu pentru sl\u0103bit nu ar trebui s\u0103 \u00eensemne \u00eenfometare, liste de alimente \u201einterzise\u201d sau reguli imposibil de p\u0103strat. \u00censeamn\u0103, \u00eenainte de toate, planificare: un aport energetic mai mic dec\u00e2t consumul organismului, ob\u021binut prin mese hr\u0103nitoare, por\u021bii potrivite \u0219i alegeri pe care le po\u021bi integra \u00een via\u021ba de zi cu zi.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00cen acest articol sunt analizate patru niveluri energetice &#8211; <strong>800, 1000, 1200 \u0219i 1500 kcal pe zi<\/strong> &#8211; \u0219i vor fi prezentate, \u00een etapa urm\u0103toare, exemple de meniuri pe \u0219apte zile. Diferen\u021ba dintre ele nu este doar matematic\u0103. Cu c\u00e2t aportul este mai mic, cu at\u00e2t scade spa\u021biul disponibil pentru varietate \u0219i devine mai dificil\u0103 acoperirea necesarului de proteine, acizi gra\u0219i esen\u021biali, fibre, vitamine \u0219i minerale.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exemplele sunt construite de un nutri\u021bionist, \u00eens\u0103 r\u0103m\u00e2n orientative. Ele nu pot \u021bine locul unei evalu\u0103ri individuale \u0219i nu sunt potrivite automat oric\u0103rei persoane.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Sl\u0103bitul \u00eencepe cu schimb\u0103ri pe care le po\u021bi p\u0103stra<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Rezultatele rapide sunt tentante, dar regulile foarte stricte pot fi greu de sus\u021binut. Un plan bun nu este cel pe care \u00eel respec\u021bi perfect dou\u0103 s\u0103pt\u0103m\u00e2ni, ci cel pe care \u00eel po\u021bi continua \u0219i dup\u0103 atingerea obiectivului. Conteaz\u0103 ceea ce faci \u00een mod obi\u0219nuit, nu o mas\u0103 izolat\u0103. <\/span><span style=\"font-weight: 400;\">Nu este nevoie s\u0103 compensezi un desert prin \u00eenfometare sau efort epuizant. Revino la mesele tale obi\u0219nuite \u0219i urm\u0103re\u0219te consecven\u021ba: por\u021bii potrivite, mai multe legume, suficiente proteine \u0219i fibre, mi\u0219care adaptat\u0103 \u0219i un mediu alimentar care face alegerile bune mai u\u0219oare.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">De ce s\u0103 \u021bii cont c\u00e2nd urmezi un regim alimentar de sl\u0103bit?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Un regim alimentar nu se alege doar dup\u0103 num\u0103rul de calorii. Pentru a estima dac\u0103 un plan este adecvat conteaz\u0103 v\u00e2rsta, sexul, greutatea, \u00een\u0103l\u021bimea, masa muscular\u0103, activitatea fizic\u0103, istoricul medical, tratamentele, istoricul dietelor, rela\u021bia cu m\u00e2ncarea \u0219i obiectivul urm\u0103rit.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deficitul energetic trebuie s\u0103 fie suficient pentru a produce sc\u0103dere ponderal\u0103, dar nu at\u00e2t de mare \u00eenc\u00e2t s\u0103 compromit\u0103 siguran\u021ba, func\u021bionarea zilnic\u0103 sau aderen\u021ba.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteinele ajut\u0103 la men\u021binerea masei musculare \u0219i contribuie la sa\u021bietate; sursele animale \u0219i vegetale pot fi alternate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fibrele, legumele \u0219i alimentele cu densitate energetic\u0103 redus\u0103 cresc volumul mesei \u0219i sus\u021bin tranzitul intestinal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohidra\u021bii complec\u0219i furnizeaz\u0103 energie, iar gr\u0103simile nesaturate r\u0103m\u00e2n necesare, dar por\u021biile lor trebuie m\u0103surate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apa este b\u0103utura de baz\u0103; ceaiul ne\u00eendulcit \u0219i cafeaua f\u0103r\u0103 zah\u0103r pot completa aportul de lichide, dac\u0103 sunt tolerate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mesele trebuie s\u0103 fie s\u0103\u021bioase \u0219i realiste, nu doar s\u0103 \u00eensumeze un num\u0103r mic de calorii.<\/span><\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<td>\n<h3><span style=\"font-weight: 400;\">C\u00e2nd este necesar sfatul medical<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cere o evaluare \u00eenainte de a \u00eencepe un plan hipocaloric dac\u0103 ai o boal\u0103 cronic\u0103, urmezi tratament, e\u0219ti \u00eens\u0103rcinat\u0103 sau al\u0103ptezi, ai sub 18 ani, e\u0219ti o persoan\u0103 v\u00e2rstnic\u0103 fragil\u0103 ori ai antecedente de tulbur\u0103ri de comportament alimentar. Pentru 800 \u0219i 1000 kcal, evaluarea \u0219i supravegherea de specialitate sunt necesare, nu op\u021bionale.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span style=\"font-weight: 400;\">Cum alegi \u00eentre 800, 1000, 1200 \u0219i 1500 kcal?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Un meniu mai restrictiv nu este automat mai bun. Deficitul caloric influen\u021beaz\u0103 sl\u0103birea, dar alegerea trebuie s\u0103 \u021bin\u0103 cont \u0219i de sa\u021bietate, protejarea masei musculare, aportul de fibre \u0219i micronutrien\u021bi, nivelul de energie \u0219i posibilitatea de a continua planul.<\/span><\/p>\n<table style=\"height: 233px;\" width=\"1162\">\n<thead>\n<tr>\n<th><span style=\"font-weight: 400;\">Variant\u0103 meniu\u00a0<\/span><\/th>\n<th><span style=\"font-weight: 400;\">Nivel de restric\u021bie<\/span><\/th>\n<th><span style=\"font-weight: 400;\">Cum trebuie \u00een\u021beleas\u0103<\/span><\/th>\n<th><span style=\"font-weight: 400;\">Observa\u021bia esen\u021bial\u0103<\/span><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><span style=\"font-weight: 400;\">800 kcal<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Foarte ridicat<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Diet\u0103 cu aport energetic foarte redus sau la limita acestei categorii, \u00een func\u021bie de defini\u021bia ghidului<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Numai \u00een contexte clinice selectate, complet\u0103 nutri\u021bional \u0219i supravegheat\u0103.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">1000 kcal<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Ridicat<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Diet\u0103 cu aport energetic redus, cu spa\u021biu mic pentru varietate<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Nu este o op\u021biune universal\u0103; necesit\u0103 evaluare \u0219i monitorizare de specialitate.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">1200 kcal<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Moderat\u2013ridicat<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Plan hipocaloric care poate fi prea restrictiv pentru multe persoane<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Potrivirea depinde de necesarul individual \u0219i de calitatea nutri\u021bional\u0103.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">1500 kcal<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Moderat, \u00een func\u021bie de persoan\u0103<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Variant\u0103 mai flexibil\u0103, care permite de regul\u0103 mai mult\u0103 varietate<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Poate fi insuficient\u0103, adecvat\u0103 sau chiar prea mare pentru deficit, \u00een func\u021bie de necesar.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span style=\"font-weight: 400;\">Ce po\u021bi m\u00e2nca \u00een timpul unei diete de sl\u0103bit s\u0103n\u0103toase?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Baza o formeaz\u0103 alimentele minim procesate \u0219i combina\u021biile simple. \u00cen oferta SanoVita se reg\u0103sesc mai multe categorii utile pentru astfel de meniuri &#8211; fulgi de ov\u0103z, hri\u0219c\u0103, quinoa, orez integral, leguminoase, tofu, b\u0103uturi vegetale f\u0103r\u0103 zah\u0103r, nuci \u0219i semin\u021be &#8211; dar alegerea unui produs se face dup\u0103 lista de ingrediente, eticheta nutri\u021bional\u0103 \u0219i por\u021bia necesar\u0103, nu doar dup\u0103 denumirea sa.<\/span><\/p>\n<table>\n<thead>\n<tr>\n<th><span style=\"font-weight: 400;\">Grup\u0103<\/span><\/th>\n<th><span style=\"font-weight: 400;\">Exemple<\/span><\/th>\n<th><span style=\"font-weight: 400;\">Rol \u00een meniu<\/span><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><span style=\"font-weight: 400;\">Cereale integrale \u0219i pseudocereale<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Ov\u0103z, p\u00e2ine integral\u0103, hri\u0219c\u0103, quinoa, bulgur, orez integral<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Energie, fibre, vitamine din grupul B; por\u021bia se adapteaz\u0103 nivelului caloric.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Legume \u0219i zarzavaturi<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Crude, coapte, fierte, \u00een supe \u0219i ciorbe<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Volum mare, fibre \u0219i micronutrien\u021bi; de inclus mai ales la pr\u00e2nz \u0219i cin\u0103.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Fructe<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Fructe \u00eentregi, proaspete sau congelate<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Gust dulce, fibre \u0219i micronutrien\u021bi; fructul \u00eentreg este preferat sucului.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Proteine vegetale<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Linte, n\u0103ut, fasole, maz\u0103re, soia, tofu, tempeh<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Proteine \u0219i, \u00een cazul leguminoaselor, fibre; cresc diversitatea \u0219i sustenabilitatea meniului.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Proteine animale<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Pe\u0219te, ou\u0103, lactate simple, carne slab\u0103 neprocesat\u0103<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Proteine complete \u0219i micronutrien\u021bi specifici; se alterneaz\u0103, f\u0103r\u0103 obliga\u021bia de a include carne la fiecare mas\u0103.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Gr\u0103simi nesaturate<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Nuci, semin\u021be, unt 100% de arahide\/nuci, uleiuri vegetale, avocado<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Acizi gra\u0219i esen\u021biali \u0219i sa\u021bietate; por\u021biile se m\u0103soar\u0103 din cauza densit\u0103\u021bii energetice.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">B\u0103uturi<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Ap\u0103, ceai ne\u00eendulcit, cafea f\u0103r\u0103 zah\u0103r, b\u0103uturi vegetale ne\u00eendulcite<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Hidratare; b\u0103uturile vegetale nu sunt echivalente nutri\u021bional \u00eentre ele, deci se verific\u0103 eticheta.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><em>\u00a0<\/em><\/p>\n<h3><span style=\"font-weight: 400;\">Repere practice pentru echilibru \u0219i sa\u021bietate<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include o surs\u0103 de proteine la mesele principale \u0219i diversific\u0103 sursele pe parcursul s\u0103pt\u0103m\u00e2nii.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Urm\u0103re\u0219te cel pu\u021bin 400 g de fructe \u0219i legume pe zi \u0219i, pentru persoanele de peste 10 ani, minimum 25 g de fibre pe zi, dac\u0103 toleran\u021ba digestiv\u0103 permite.[2]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alege cereale integrale c\u00e2t mai des \u0219i cre\u0219te fibrele treptat, \u00eempreun\u0103 cu aportul de lichide.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prefer\u0103 fructul \u00eentreg; sucul furnizeaz\u0103 zaharuri libere \u0219i nu \u00eenlocuie\u0219te \u00een mod obi\u0219nuit fructul.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u0103soar\u0103 uleiul, nucile, semin\u021bele \u0219i unturile de nuci: sunt nutritive, dar concentrate energetic.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limiteaz\u0103 carnea procesat\u0103, produsele foarte s\u0103rate, zaharurile libere \u0219i alimentele ultraprocesate.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Cum \u00ee\u021bi organizezi mesele \u0219i cum g\u0103te\u0219ti?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nu exist\u0103 un num\u0103r universal de mese. Trei mese principale \u0219i, dac\u0103 este util, una sau dou\u0103 gust\u0103ri pot func\u021biona pentru mul\u021bi adul\u021bi. Gustarea nu este obligatorie dac\u0103 nu apare foamea \u0219i dac\u0103 mesele principale acoper\u0103 adecvat necesarul.<\/span><\/p>\n<table>\n<thead>\n<tr>\n<th><span style=\"font-weight: 400;\">Principiu<\/span><\/th>\n<th><span style=\"font-weight: 400;\">Aplicare practic\u0103<\/span><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><span style=\"font-weight: 400;\">Farfuria<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Orientativ: jum\u0103tate legume, un sfert surs\u0103 de proteine \u0219i un sfert surs\u0103 de carbohidra\u021bi complec\u0219i; gr\u0103simi nesaturate \u00een por\u021bie mic\u0103.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">G\u0103tirea<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Fierbere, abur, cuptor, grill sau air fryer cu pu\u021bin ulei; evit\u0103 arderea \u0219i pr\u0103jirea repetat\u0103.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Gustul<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Folose\u0219te ierburi, condimente, usturoi, l\u0103m\u00e2ie \u0219i sosuri simple pentru a limita sarea \u0219i sosurile foarte calorice.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Planificarea<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Preg\u0103te\u0219te \u00een avans cereale, leguminoase \u0219i legume; congeleaz\u0103 por\u021bii \u0219i folose\u0219te resturile \u00een siguran\u021b\u0103 pentru a reduce risipa.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Eticheta<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Compar\u0103 energia, proteinele, fibrele, zaharurile, sarea \u0219i gr\u0103simile saturate; \u201elight\u201d, \u201efit\u201d sau \u201enatural\u201d nu garanteaz\u0103 alegerea potrivit\u0103.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sustenabilitatea<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Alege produse de sezon, locale c\u00e2nd este realist, folose\u0219te mai des leguminoase \u0219i cump\u0103r\u0103 cantit\u0103\u021bi pe care le vei consuma.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span style=\"font-weight: 400;\">Dieta de 1200 de calorii: meniu<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Dieta de 1200 de calorii: ce trebuie explicat \u00eenaintea meniului<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Un plan de 1200 kcal poate crea un deficit energetic pentru unele persoane cu necesar mai redus, dar poate fi prea restrictiv pentru persoanele active, pentru mul\u021bi b\u0103rba\u021bi sau pentru oricine are un necesar energetic mai mare. Faptul c\u0103 este frecvent \u00eent\u00e2lnit online nu \u00eel face potrivit pentru toat\u0103 lumea.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Ce trebuie s\u0103 con\u021bin\u0103 un meniu de 1200 kcal ca s\u0103 fie echilibrat?<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gramaje \u0219i calorii estimate pentru fiecare mas\u0103, plus totalul zilnic.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteine distribuite la mesele principale \u0219i un aport de fibre urm\u0103rit explicit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legume la pr\u00e2nz \u0219i cin\u0103, fructe \u00eentregi \u0219i surse de carbohidra\u021bi complec\u0219i.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gr\u0103simi nesaturate \u00een cantit\u0103\u021bi calculate \u0219i gust\u0103ri doar dac\u0103 se potrivesc structurii zilei.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Varietate \u00eentre zile \u0219i suficiente op\u021biuni vegetale, f\u0103r\u0103 excluderi alimentare nejustificate.<\/span><\/li>\n<\/ul>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">La verificarea meniului vor fi raportate energia total\u0103, proteinele \u0219i fibrele; carbohidra\u021bii \u0219i gr\u0103simile vor fi incluse c\u00e2nd calculul re\u021betelor permite o estimare suficient de robust\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pentru cine poate fi potrivit?<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Poate fi o op\u021biune temporar\u0103 pentru unii adul\u021bi cu necesar energetic redus, dac\u0103 asigur\u0103 nutrien\u021bii necesari \u0219i este bine tolerat\u0103. Nu trebuie recomandat\u0103 automat pe criteriul sexului sau al greut\u0103\u021bii \u0219i poate necesita individualizare ori supraveghere.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">C\u00e2t sl\u0103be\u0219ti cu 1200 de calorii pe zi?<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Nu poate fi promis un num\u0103r fix. Ritmul depinde de diferen\u021ba dintre 1200 kcal \u0219i consumul energetic real, precum \u0219i de greutate, compozi\u021bie corporal\u0103, activitate, s\u0103n\u0103tate, medica\u021bie, reten\u021bia de ap\u0103 \u0219i aderen\u021b\u0103. La \u00eenceput, o parte din sc\u0103derea de pe c\u00e2ntar poate reprezenta ap\u0103; ulterior ritmul tinde s\u0103 \u00eencetineasc\u0103. Progresul trebuie evaluat \u00een timp, nu de la o zi la alta.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Acceseaz\u0103 <a href=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2026\/08\/Meniu-vegan-7-zile-1200-kcal.pdf\">Meniu vegan 7 zile &#8211; 1200 kcal<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dac\u0103 vrei s\u0103 vezi \u0219i o variant\u0103 de meniu omnivor de 1200 de calorii, \u00eel po\u021bi desc\u0103rca <a href=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2026\/08\/Meniu-omnivor-7-zile-1200-kcal.pdf\">aici<\/a>.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 1<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Terci de ov\u0103z cu m\u0103r \u0219i semin\u021be de in<\/b><\/p>\n<p>Ingrediente:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de ov\u0103z \u2013 35 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u0103utur\u0103 de soia ne\u00eendulcit\u0103 \u2013 200 ml<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u0103r \u2013 120 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Semin\u021be de in m\u0103cinate \u2013 7 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scor\u021bi\u0219oar\u0103 \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Calorii estimate: \u2248295 kcal \/ P \u224814 g \/ G \u224842 g \/ L \u22489 g \/ Fibre \u22489 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Fulgii de ov\u0103z se fierb 4\u20135 minute \u00een b\u0103utura de soia. Se adaug\u0103 m\u0103rul t\u0103iat cubule\u021be sau ras, semin\u021bele de in m\u0103cinate \u0219i scor\u021bi\u0219oara.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><strong>Portocal\u0103 \u0219i nuci<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Portocal\u0103 \u2013 150 g parte comestibil\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Miez de nuc\u0103 \u2013 8 g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248125 kcal \/ P \u22483 g \/ G \u224819 g \/ L \u22485 g \/ Fibre \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Fructul \u0219i nucile se consum\u0103 \u00eempreun\u0103, \u00een por\u021biile indicate.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz<\/span><\/h4>\n<p><b>M\u00e2ncare de linte ro\u0219ie cu orez integral \u0219i salat\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Linte ro\u0219ie decorticat\u0103, uscat\u0103 \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Orez integral, uscat \u2013 25 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Morcov \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ardei \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii pasate \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 verde \u0219i castravete \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Usturoi, cimbru, boia, p\u0103trunjel \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248440 kcal \/ P \u224820 g \/ G \u224866 g \/ L \u224810 g \/ Fibre \u224815 g<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Mod de preparare: Ceapa, morcovul \u0219i ardeiul se \u00een\u0103bu\u0219\u0103 \u00een pu\u021bin\u0103 ap\u0103. Se adaug\u0103 lintea sp\u0103lat\u0103, ro\u0219iile, condimentele \u0219i ap\u0103 \u0219i se fierb 15\u201320 de minute. Uleiul se adaug\u0103 la final. Preparatul se serve\u0219te cu orez \u0219i salat\u0103 cu l\u0103m\u00e2ie.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Tofu rumenit cu salat\u0103 de ro\u0219ii \u0219i p\u00e2ine integral\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu natur \u2013 80 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 35 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Castravete sau ardei \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 3 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 verde, m\u0103rar, usturoi, boia \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248320 kcal \/ P \u224813 g \/ G \u224830 g \/ L \u224815 g \/ Fibre \u22487 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Tofu se taie cuburi, se condimenteaz\u0103 \u0219i se rumene\u0219te \u00eentr-o tigaie antiaderent\u0103 sau la cuptor. Se serve\u0219te cu p\u00e2ine \u0219i salat\u0103.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.180 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine \u224850 g | Glucide \u2248157 g | Lipide \u224839 g | Fibre \u224835 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><style>\r\n            \/* container *\/\r\n            .product-cards-container {\r\n                display: flex;\r\n                flex-wrap: wrap;\r\n                margin: -10px;\r\n                margin-bottom: 30px;\r\n                justify-content: space-evenly;\r\n            }\r\n\r\n            \/* each card *\/\r\n            .product-card {\r\n                display: flex;\r\n                flex-direction: column;\r\n                align-items: center;\r\n                width: calc(33% - 20px);\r\n                margin: 10px;\r\n                box-sizing: border-box;\r\n                text-align: center;\r\n                padding: 0px;\r\n                background: #fff;\r\n                min-width: 150px;\r\n                max-width: 270px;\r\n                \/* you can force a fixed height if you like:\r\n                   height: 380px; *\/\r\n            }\r\n            .product-card a:hover {\r\n                text-decoration: none !important;\r\n            }\r\n\r\n            \/* image area *\/\r\n            .product-image {\r\n                width: 100%;\r\n                margin-bottom: 15px;\r\n                display: flex;\r\n                align-items: center;\r\n                justify-content: center;\r\n            }\r\n            .product-image img {\r\n                max-width: 100%;\r\n                height: auto;\r\n                display: block;\r\n            }\r\n\r\n            \/* title *\/\r\n            .product-title {\r\n                color: #00754a;\r\n                font-weight: 700;\r\n                text-transform: uppercase;\r\n                font-size: 1em;\r\n                margin: 0 0 15px;\r\n                line-height: 1.2em;\r\n                display: -webkit-box;\r\n                -webkit-line-clamp: 2;\r\n                -webkit-box-orient: vertical;\r\n                overflow: hidden;\r\n                text-overflow: ellipsis;\r\n                height: 3.4em; \/* exactly two lines of text *\/\r\n            }\r\n\r\n            \/* button *\/\r\n            .product-button {\r\n                display: inline-block;\r\n                padding: 0.6em 1.4em;\r\n                border-radius: 30px;\r\n                background: transparent;\r\n                color: #00754a;\r\n                border: solid 1px #f3848d;\r\n                text-transform: uppercase;\r\n                font-weight: 600;\r\n                font-size: 0.9em;\r\n                transition: background 0.3s, color 0.3s;\r\n            }\r\n            .product-button:hover {\r\n                background: #00754a !important;\r\n                border-color: #00754a !important;\r\n                color: #fff !important;\r\n            }\r\n        <\/style><div class=\"product-cards-container\"> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3177-medium_default\/tarate-de-ovaz-1kg.webp\" alt=\"t\u0103r\u00e2\u021be de ov\u0103z\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">t\u0103r\u00e2\u021be de ov\u0103z<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3169-medium_default\/seminte-de-in-1-kg.webp\" alt=\"semin\u021be de in\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">semin\u021be de in<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3062-medium_default\/biscuiti-naut-si-nuca-100g.webp\" alt=\"biscui\u021bi n\u0103ut \u0219i nuc\u0103\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">biscui\u021bi n\u0103ut \u0219i nuc\u0103<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2851-medium_default\/tofuplus-ardei-si-ceapa-sterilizat-200g.webp\" alt=\"Tofu cu ardei \u0219i ceap\u0103 sterilizat\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">Tofu cu ardei \u0219i ceap\u0103 sterilizat<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <\/div><\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 2<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Fasole b\u0103tut\u0103 cu p\u00e2ine integral\u0103 \u0219i legume<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 55 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasole alb\u0103 fiart\u0103 \u0219i scurs\u0103 \u2013 70 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 3 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u2013 15 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii, castravete \u0219i ardei \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Usturoi, cimbru, boia \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Calorii estimate: \u2248290 kcal \/ P \u224811 g \/ G \u224843 g \/ L \u22488 g \/ Fibre \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Fasolea se paseaz\u0103 cu usturoiul, uleiul, l\u0103m\u00e2ia \u0219i pu\u021bin\u0103 ap\u0103. Ceapa se serve\u0219te crud\u0103 sau \u00een\u0103bu\u0219it\u0103. Pasta se \u00eentinde pe p\u00e2ine \u0219i se serve\u0219te cu legume.<\/span><em>\u00a0<\/em><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Par\u0103 \u0219i migdale<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Par\u0103 \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Migdale crude \u2013 10 g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248145 kcal \/ P \u22483 g \/ G \u224822 g \/ L \u22486 g \/ Fibre \u22485 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Para \u0219i migdalele se consum\u0103 \u00eempreun\u0103, \u00een por\u021biile indicate.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz\u00a0<\/span><\/h4>\n<p><b>Ardei umplu\u021bi de post cu granule vegetale \u0219i orez integral<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ardei \u2013 200 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Granule vegetale uscate \u2013 35 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Orez integral uscat \u2013 25 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Morcov \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii pasate \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cimbru, m\u0103rar, p\u0103trunjel, boia \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248405 kcal \/ P \u224825 g \/ G \u224855 g \/ L \u224810 g \/ Fibre \u224812 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Granulele se hidrateaz\u0103, se scurg \u0219i se preseaz\u0103. Se amestec\u0103 cu orezul par\u021bial fiert, legumele, condimentele \u0219i o parte din sos. Ardeii se umplu \u0219i se coc \u00een sosul r\u0103mas.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Sup\u0103-crem\u0103 de cartofi \u0219i praz cu crutoane integrale<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cartofi \u2013 200 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Praz \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Morcov \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u0103utur\u0103 de soia ne\u00eendulcit\u0103 \u2013 150 ml<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 3 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 25 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de drojdie inactiv\u0103 \u2013 6 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Usturoi, piper, p\u0103trunjel \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248360 kcal \/\u00a0 P \u224814 g \/ G \u224846 g \/ L \u224812 g \/ Fibre \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Cartofii, prazul \u0219i morcovul se fierb \u0219i se paseaz\u0103 cu b\u0103utura de soia. Uleiul \u0219i fulgii de drojdie se adaug\u0103 la final. Crutoanele se rumenesc la cuptor f\u0103r\u0103 ulei suplimentar.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.200 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine \u224853 g | Glucide \u2248166 g | Lipide \u224836 g | Fibre \u224837 g<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 3<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Terci de hri\u0219c\u0103 cu fructe de p\u0103dure \u0219i chia<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de hri\u0219c\u0103 \u2013 35 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u0103utur\u0103 de soia ne\u00eendulcit\u0103 \u2013 250 ml<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fructe de p\u0103dure \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Semin\u021be de chia \u2013 8 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scor\u021bi\u0219oar\u0103 sau vanilie \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248295 kcal \/ P \u224815 g \/ G \u224838 g \/ L \u22489 g \/ Fibre \u22489 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Fulgii se fierb \u00een b\u0103utura de soia p\u00e2n\u0103 devin cremo\u0219i. Se adaug\u0103 chia \u0219i fructele; cele congelate pot fi \u00eenc\u0103lzite \u00eempreun\u0103 cu terciul.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>M\u0103r cu unt de arahide<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u0103r \u2013 160 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unt de arahide 100% \u2013 10 g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248295 kcal \/ P \u224815 g \/ G \u224838 g \/ L \u22489 g \/ Fibre \u22489 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: M\u0103rul se taie felii \u0219i se consum\u0103 cu por\u021bia m\u0103surat\u0103 de unt de arahide.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz\u00a0<\/span><\/h4>\n<p><b>M\u00e2ncare de maz\u0103re cu tofu rumenit \u0219i salat\u0103 de castrave\u021bi<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maz\u0103re \u2013 160 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu natur \u2013 70 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Morcov \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii pasate \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Castravete \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u0103rar, boia, usturoi, piper \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248415 kcal \/ P \u224824 g \/ G \u224845 g \/ L \u224815 g \/ Fibre \u224811 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Legumele se \u00een\u0103bu\u0219\u0103, apoi se adaug\u0103 maz\u0103rea \u0219i ro\u0219iile. Tofu se rumene\u0219te separat \u0219i se adaug\u0103 la servire.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Pilaf de arpaca\u0219 cu ciuperci \u0219i salat\u0103 verde<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arpaca\u0219 uscat \u2013 35 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ciuperci \u2013 200 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ardei \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Semin\u021be de c\u00e2nep\u0103 \u2013 10 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 verde \u0219i ridichi \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Usturoi, cimbru, p\u0103trunjel \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248340 kcal \/ P \u224814 g \/ G \u224853 g \/ L \u22487 g \/ Fibre \u224811 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Arpaca\u0219ul se fierbe. Legumele \u0219i ciupercile se g\u0103tesc cu pu\u021bin\u0103 ap\u0103, apoi se adaug\u0103 arpaca\u0219ul, uleiul \u0219i condimentele. C\u00e2nepa se presar\u0103 la servire.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.195 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine \u224856 g | Glucide \u2248158 g | Lipide \u224837 g | Fibre \u224835 g<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 4<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Past\u0103 de maz\u0103re cu p\u00e2ine integral\u0103 \u0219i legume<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 55 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maz\u0103re fiart\u0103 \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tahini \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de drojdie \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legume \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u0103m\u00e2ie, usturoi, m\u0103rar \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248295 kcal \/ P \u224817 g \/ G \u224842 g \/ L \u22487 g \/ Fibre \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Maz\u0103rea se paseaz\u0103 cu tahini, fulgii de drojdie, l\u0103m\u00e2ie, usturoi \u0219i pu\u021bin\u0103 ap\u0103. Pasta se serve\u0219te pe p\u00e2ine, cu legume.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Banan\u0103 \u0219i migdale<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banan\u0103 \u2013 100 g parte comestibil\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Migdale \u2013 10 g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248145\u2013150 kcal \/ P \u22483 g \/ G \u224821 g \/ L \u22486 g \/ Fibre \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Banana \u0219i migdalele se consum\u0103 \u00eempreun\u0103, \u00een por\u021biile c\u00e2nt\u0103rite.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz\u00a0<\/span><\/h4>\n<p><b>Toc\u0103ni\u021b\u0103 de ciuperci \u0219i cuburi vegetale cu piure<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cuburi vegetale din soia, uscate \u2013 30 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ciuperci \u2013 200 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cartofi \u2013 160 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Morcov \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii pasate \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Condimente \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248410 kcal \/ P \u224823 g \/ G \u224855 g \/ L \u224811 g \/ Fibre \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Cuburile se hidrateaz\u0103, se scurg \u0219i se preseaz\u0103. Se g\u0103tesc cu legumele \u0219i ro\u0219iile. Cartofii se paseaz\u0103 cu ap\u0103 din fierbere, iar uleiul se \u00eemparte \u00eentre preparate.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Dovlecel umplut cu quinoa \u0219i legume<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa uscat\u0103 \u2013 40 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dovlecel \u2013 250 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u2013 30 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Semin\u021be de floarea-soarelui \u2013 8 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de drojdie \u2013 8 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Verde\u021buri \u0219i condimente \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248340 kcal \/ P \u224814 g \/ G \u224842 g \/ L \u224812 g \/ Fibre \u22489 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Quinoa se cl\u0103te\u0219te \u0219i se fierbe. Dovlecelul se scobe\u0219te, iar miezul se amestec\u0103 cu quinoa, legumele, semin\u021bele \u0219i condimentele. Se umple \u0219i se coace 25\u201330 de minute; uleiul \u0219i drojdia se adaug\u0103 spre final.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.195 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine \u224857 g | Glucide \u2248160 g | Lipide \u224836 g | Fibre \u224833 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"product-cards-container\"> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3090-medium_default\/mazare-galbena-decorticata-500g.webp\" alt=\"Maz\u0103re galben\u0103 decorticat\u0103\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">Maz\u0103re galben\u0103 decorticat\u0103<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3145-medium_default\/migdale-100g.webp\" alt=\"migdale crude premium\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">migdale crude premium<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3165-medium_default\/quinoa-alba-500g.webp\" alt=\"Quinoa alb\u0103\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">Quinoa alb\u0103<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3079-medium_default\/cuburi-vegetale-100g.webp\" alt=\"Cuburi vegetale\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">Cuburi vegetale<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <\/div><\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 5<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Ov\u0103z hidratat cu iaurt vegetal, prune \u0219i semin\u021be de dovleac<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de ov\u0103z \u2013 30 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iaurt vegetal din soia, ne\u00eendulcit \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prune \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Semin\u021be de dovleac \u2013 8 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scor\u021bi\u0219oar\u0103 sau vanilie \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Ov\u0103zul se amestec\u0103 cu iaurtul \u0219i se las\u0103 la frigider minimum 30 de minute sau peste noapte. La servire se adaug\u0103 prunele \u0219i semin\u021bele.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><strong>Piersic\u0103 \u0219i alune de p\u0103dure<\/strong><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Piersic\u0103 \u2013 200 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alune de p\u0103dure \u2013 8 g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248125\u2013130 kcal \/ P \u22482 g \/ G \u224822 g \/ L \u22485 g \/ Fibre \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Piersica \u0219i alunele se consum\u0103 \u00eempreun\u0103, \u00een por\u021biile indicate.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz\u00a0<\/span><\/h4>\n<p><b>Chiftelu\u021be de n\u0103ut \u0219i ov\u0103z cu cartofi natur \u0219i salat\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u0103ut fiert \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de ov\u0103z \u2013 15 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u0219i morcov \u2013 70 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cartofi \u2013 120 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Condimente \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248410\u2013415 kcal \/ P \u224816 g \/ G \u224859 g \/ L \u224812 g \/ Fibre \u224813 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: N\u0103utul se paseaz\u0103 grosier \u0219i se amestec\u0103 cu ov\u0103zul, legumele \u0219i condimentele. Dup\u0103 10\u201315 minute se formeaz\u0103 chiftelu\u021be \u0219i se coc. Uleiul se folose\u0219te pentru ungere sau salat\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><strong>Salat\u0103 de vinete cu tofu, p\u00e2ine integral\u0103 \u0219i ro\u0219ii<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinete coapte \u0219i scurse \u2013 250 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu natur \u2013 60 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 45 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 3 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103, usturoi, l\u0103m\u00e2ie \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248355 kcal \/ P \u224818 g \/ G \u224844 g \/ L \u224811 g \/ Fibre \u22489 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Vinetele se m\u0103run\u021besc. Tofu se paseaz\u0103 cu l\u0103m\u00e2ie \u0219i pu\u021bin\u0103 ap\u0103 \u0219i se \u00eencorporeaz\u0103 \u00een vinete. Se adaug\u0103 uleiul \u0219i ceapa \u0219i se serve\u0219te cu p\u00e2ine \u0219i ro\u0219ii.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.200 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine \u224848 g | Glucide \u2248169 g | Lipide \u224837 g | Fibre \u224834 g<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 6<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><strong>Past\u0103 de linte ro\u0219ie cu p\u00e2ine integral\u0103 \u0219i legume<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Linte ro\u0219ie fiart\u0103 \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 55 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tahini \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legume \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u0103m\u00e2ie, usturoi, boia, p\u0103trunjel \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248300 kcal \/ P \u224817 g \/ G \u224843 g \/ L \u22487 g \/ Fibre \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Lintea se paseaz\u0103 cu tahini, l\u0103m\u00e2ie, usturoi, boia \u0219i pu\u021bin\u0103 ap\u0103. Pasta se serve\u0219te pe p\u00e2ine, cu legume.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Kiwi \u0219i nuci<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kiwi \u2013 150 g parte comestibil\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Miez de nuc\u0103 \u2013 8 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mod de preparare: Kiwi \u0219i nucile se consum\u0103 \u00eempreun\u0103, \u00een por\u021biile indicate.<\/span><\/li>\n<\/ul>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Calorii estimate: \u2248145 kcal\/ P \u22482 g \/ G \u224822 g \/ L \u22486 g \/ Fibre \u22485 g<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz\u00a0<\/span><\/h4>\n<p><b>Musaca vegan\u0103 de cartofi cu granule vegetale<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cartofi \u2013 180 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Granule vegetale uscate \u2013 30 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u0219i morcov \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii pasate \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iaurt vegetal din soia \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Condimente \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248405\u2013410 kcal \/ P \u224823 g \/ G \u224853 g \/ L \u224812 g \/ Fibre \u224811 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Granulele se hidrateaz\u0103, se scurg \u0219i se preseaz\u0103, apoi se g\u0103tesc cu legumele \u0219i ro\u0219iile. Cartofii se fierb par\u021bial. Se a\u0219az\u0103 straturi, se adaug\u0103 iaurtul deasupra \u0219i se coace p\u00e2n\u0103 la rumenire.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Hri\u0219c\u0103 cu sfecl\u0103, ciuperci \u0219i semin\u021be de c\u00e2nep\u0103<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hri\u0219c\u0103 uscat\u0103 \u2013 35 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sfecl\u0103 \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ciuperci \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Semin\u021be de c\u00e2nep\u0103 \u2013 10 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 4 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 sau spanac \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de drojdie \u2013 6 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Usturoi, hrean, l\u0103m\u00e2ie \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248350 kcal \/ P \u224813 g \/ G \u224842 g \/ L \u224813 g \/ Fibre \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Hri\u0219ca se fierbe. Ciupercile se g\u0103tesc cu usturoi \u0219i ap\u0103 \u0219i se amestec\u0103 cu hri\u0219ca \u0219i sfecla. Uleiul, c\u00e2nepa, drojdia \u0219i l\u0103m\u00e2ia se adaug\u0103 la final.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.200 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine \u224855 g | Glucide \u2248160 g | Lipide \u224838 g | Fibre \u224836 g<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 7<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Terci de mei cu par\u0103 \u0219i semin\u021be de chia<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mei decorticat uscat \u2013 35 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u0103utur\u0103 de soia ne\u00eendulcit\u0103 \u2013 250 ml<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Par\u0103 \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Semin\u021be de chia \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scor\u021bi\u0219oar\u0103 sau vanilie \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248295 kcal \/ P \u224814 g \/ G \u224847 g \/ L \u22486 g \/ Fibre \u22487 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Meiul se cl\u0103te\u0219te foarte bine. Se fierbe la foc mic \u00een b\u0103utura de soia \u0219i pu\u021bin\u0103 ap\u0103. La final se adaug\u0103 para, chia \u0219i scor\u021bi\u0219oara.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><strong>Struguri \u0219i semin\u021be de dovleac<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Struguri \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Semin\u021be de dovleac \u2013 7 g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248140\u2013145 kcal \/ P \u22484 g \/ G \u224825 g \/ L \u22484 g \/ Fibre \u22483 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Strugurii \u0219i semin\u021bele se consum\u0103 \u00eempreun\u0103, \u00een por\u021biile indicate.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz\u00a0<\/span><\/h4>\n<p><b>Iahnie de fasole cu p\u00e2ine integral\u0103 \u0219i salat\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasole alb\u0103 fiart\u0103 \u2013 160 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 25 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Morcov \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ro\u0219ii pasate \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 \u2013 100 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Usturoi, cimbru, boia, dafin \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248395\u2013400 kcal \/ P \u224820 g \/ G \u224858 g \/ L \u224810 g \/ Fibre \u224816 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Ceapa \u0219i morcovul se \u00een\u0103bu\u0219\u0103. Se adaug\u0103 fasolea, ro\u0219iile \u0219i condimentele \u0219i se g\u0103tesc p\u00e2n\u0103 scade sosul. Uleiul se adaug\u0103 la final. Se serve\u0219te cu p\u00e2ine \u0219i salat\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Drob vegan din tofu \u0219i ciuperci, cu salat\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu natur \u2013 70 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ciuperci \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de ov\u0103z \u2013 10 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceap\u0103 \u0219i morcov \u2013 50 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de drojdie \u2013 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ulei \u2013 3 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 20 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salat\u0103 \u2013 150 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Verde\u021buri \u0219i condimente \u2013 dup\u0103 gust<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248365\u2013370 kcal \/ P \u224819 g \/ G \u224835 g \/ L \u224815 g \/ Fibre \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Tofu se sf\u0103r\u00e2m\u0103. Legumele \u0219i ciupercile se g\u0103tesc cu pu\u021bin\u0103 ap\u0103, apoi se amestec\u0103 cu tofu, ov\u0103z, drojdie \u0219i verde\u021buri. Compozi\u021bia se coace p\u00e2n\u0103 se leag\u0103 \u0219i se serve\u0219te cu p\u00e2ine \u0219i salat\u0103.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.205 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine \u224857 g | Glucide \u2248165 g | Lipide \u224835 g | Fibre \u224836 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"product-cards-container\"> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3166-medium_default\/seminte-de-chia-1kg.webp\" alt=\"semin\u021be de chia\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">semin\u021be de chia<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3156-medium_default\/seminte-de-dovleac-500g.webp\" alt=\"Semin\u021be de dovleac\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">Semin\u021be de dovleac<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2040-medium_default\/lecitina-soia-cutie-250g.webp\" alt=\"Lecitin\u0103 soia\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">Lecitin\u0103 soia<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2834-medium_default\/fulgi-de-drojdie-inactiva-uscata-200g.webp\" alt=\"Fulgi de drojdie inactiv\u0103 uscat\u0103\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">Fulgi de drojdie inactiv\u0103 uscat\u0103<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <\/div><\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Dieta de 1500 de calorii pe zi: meniu<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Dieta de 1500 de calorii pe zi: ce trebuie explicat \u00eenaintea meniului<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Un plan de 1500 kcal este, \u00een general, mai flexibil dec\u00e2t variantele de 800\u20131200 kcal \u0219i poate permite por\u021bii mai satisf\u0103c\u0103toare, o varietate mai mare \u0219i integrarea mai u\u0219oar\u0103 a alimentelor preferate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Totu\u0219i, 1500 kcal nu garanteaz\u0103 sl\u0103birea: pentru unele persoane creeaz\u0103 deficit, pentru altele poate fi apropiat de men\u021binere, iar pentru persoanele cu necesar mare poate fi \u00eenc\u0103 prea restrictiv.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Ce trebuie s\u0103 con\u021bin\u0103 un meniu de 1500 kcal ca s\u0103 fie echilibrat?<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trei mese principale \u0219i gust\u0103ri op\u021bionale, cu energia distribuit\u0103 dup\u0103 foame \u0219i program.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteine suficiente \u0219i variate: leguminoase, tofu, pe\u0219te, ou\u0103, lactate simple \u0219i carne slab\u0103 neprocesat\u0103, dup\u0103 preferin\u021be.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cel pu\u021bin 25 g de fibre pe zi, cu legume, fructe \u00eentregi, cereale integrale, leguminoase, nuci \u0219i semin\u021be.[2]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pe\u0219te \u00een dou\u0103 zile ale s\u0103pt\u0103m\u00e2nii, dac\u0103 planul este omnivor \u0219i preferin\u021bele permit; carnea nu este necesar\u0103 la fiecare cin\u0103.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gr\u0103simi nesaturate \u00een por\u021bii calculate, varietate de culori \u0219i metode de g\u0103tire cu pu\u021bin\u0103 gr\u0103sime ad\u0103ugat\u0103.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calorii estimate per mas\u0103 \u0219i total zilnic, plus proteine \u0219i fibre; alternative echivalente pentru flexibilitate.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">Pentru cine poate fi potrivit?<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Poate fi o variant\u0103 mai u\u0219or de integrat pentru unii adul\u021bi cu necesar energetic moderat, inclusiv unele femei active sau unii b\u0103rba\u021bi cu necesar mai redus. Aceste exemple nu sunt criterii de prescriere: necesarul se estimeaz\u0103 individual, iar starea de s\u0103n\u0103tate \u0219i activitatea pot schimba alegerea.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">C\u00e2t sl\u0103be\u0219ti cu 1500 de calorii pe zi?<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Sc\u0103derea apare doar dac\u0103 1500 kcal reprezint\u0103 un deficit fa\u021b\u0103 de consumul energetic real. De exemplu, aceea\u0219i valoare poate produce un deficit relevant la o persoan\u0103 \u0219i aproape niciun deficit la alta. Nu se poate promite un num\u0103r fix de kilograme pe s\u0103pt\u0103m\u00e2n\u0103. Un ritm gradual este, de regul\u0103, mai u\u0219or de sus\u021binut, iar evolu\u021bia se evalueaz\u0103 \u00eempreun\u0103 cu circumferin\u021ba taliei, nivelul de energie, foamea, activitatea \u0219i capacitatea de a respecta planul.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Acceseaz\u0103 meniul vegan de 1500 de calorii <a href=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2026\/08\/Meniu-vegan-7-zile-1500-kcal.pdf\">aici<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dac\u0103 vrei s\u0103 vezi \u0219i o variant\u0103 de meniu omnivor de 1500 de calorii, \u00eel po\u021bi desc\u0103rca <a href=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2026\/08\/Meniu-omnivor-7-zile-1500-kcal.pdf\">aici<\/a>.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 1<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Tartine integrale cu past\u0103 de linte \u0219i legume proaspete<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 70 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">past\u0103 de linte \u2013 65 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">castravete \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei gras \u2013 70 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 8 g;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">l\u0103m\u00e2ie, usturoi \u0219i verdea\u021b\u0103 \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248350 kcal \/ Proteine: \u224815 g \/ Glucide: \u224852 g \/ Lipide: \u224810 g \/ Fibre: \u224811 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: P\u00e2inea se poate pr\u0103ji u\u0219or \u0219i se unge cu pasta de linte. Se serve\u0219te cu ro\u0219ii, castravete \u0219i ardei. Semin\u021bele de dovleac se presar\u0103 peste tartine sau peste legume.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>M\u0103r \u0219i nuci<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u0103r \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuci \u2013 15 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248170 kcal \/ Proteine: \u22483 g \/ Glucide: \u224823 g \/ Lipide: \u22488 g \/ Fibre: \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se consum\u0103 \u00eempreun\u0103, \u00een por\u021biile indicate.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz<\/span><\/h4>\n<p><b>Bowl cu tofu, orez brun \u0219i legume coapte<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu simplu \u2013 130 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">orez brun \u2013 50 g, c\u00e2nt\u0103rit uscat;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">broccoli \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">morcov \u2013 70 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei gras \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dovlecel \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de m\u0103sline \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">suc de l\u0103m\u00e2ie, usturoi, boia, p\u0103trunjel \u0219i piper \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: 475 kcal \/ Proteine: \u224825 g \/ Glucide: \u224860 g \/ Lipide: \u224816 g \/ Fibre: \u224811 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Orezul se fierbe conform instruc\u021biunilor. Tofu se taie cubule\u021be, se condimenteaz\u0103 \u0219i se rumene\u0219te la cuptor sau \u00eentr-o tigaie antiaderent\u0103. Legumele se coc sau se g\u0103tesc la abur. Se a\u0219az\u0103 toate ingredientele \u00eentr-un bol, iar uleiul \u0219i sucul de l\u0103m\u00e2ie se adaug\u0103 la final.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare 2<\/span><\/h4>\n<p><b>Budinc\u0103 mic\u0103 de chia cu fructe<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia \u2013 12 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">b\u0103utur\u0103 vegetal\u0103 ne\u00eendulcit\u0103 \u2013 120 ml;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fructe de p\u0103dure \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de in m\u0103cinate \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scor\u021bi\u0219oar\u0103.<\/span><\/li>\n<\/ul>\n<p>Ca<span style=\"font-weight: 400;\">lorii estimate: \u2248170 kcal \/ Proteine: \u22485 g \/ Glucide: \u224823 g \/ Lipide: \u22487 g \/ Fibre: \u22489 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se amestec\u0103 \u0219i se las\u0103 la hidratat minimum 2 ore, ideal peste noapte.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Salat\u0103 consistent\u0103 cu n\u0103ut \u0219i sos tahini-l\u0103m\u00e2ie<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u0103ut fiert \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">castravete \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei \u2013 100 g; salat\u0103\/rucola \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tahini \u2013 10 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u0103m\u00e2ie.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248330 kcal \/ Proteine: \u224814 g \/ Glucide: \u224843 g \/ Lipide: \u224811 g \/ Fibre: \u224813 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se combin\u0103 legumele cu n\u0103utul. Tahini se dilueaz\u0103 cu l\u0103m\u00e2ie \u0219i pu\u021bin\u0103 ap\u0103 \u0219i se adaug\u0103 peste salat\u0103.<\/span><\/p>\n<p><em>\u00a0<\/em><b>TOTALUL ZILEI | \u22481.500 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine: \u224862 g \u00a0 | \u00a0 Glucide: \u2248196 g \u00a0 | \u00a0 Lipide: \u224856 g \u00a0 | \u00a0 Fibre: \u224847 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"product-cards-container\"> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3088-medium_default\/linte-rosie-decorticata-500g.webp\" alt=\"linte ro\u0219ie decorticat\u0103\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">linte ro\u0219ie decorticat\u0103<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3092-medium_default\/orez-brun-prefiert-500g.webp\" alt=\"orez brun prefiert\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">orez brun prefiert<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3089-medium_default\/linte-verde-intreaga-500g.webp\" alt=\"linte verde \u00eentreag\u0103\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">linte verde \u00eentreag\u0103<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div><\/span><span style=\"font-weight: 400;\">\u00a0<\/div><\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 2<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><strong>Terci de ov\u0103z cu b\u0103utur\u0103 de soia, fructe \u0219i semin\u021be<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fulgi de ov\u0103z \u2013 40 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">b\u0103utur\u0103 de soia ne\u00eendulcit\u0103 \u2013 200 ml;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fructe de p\u0103dure \u2013 100 g;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">banan\u0103 \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chia \u2013 8 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">in m\u0103cinat \u2013 4 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248365 kcal \/ Proteine: \u224815 g \/ Glucide: \u224850 g \/ Lipide: \u224811 g \/ Fibre: \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Ov\u0103zul se fierbe c\u00e2teva minute; la final se adaug\u0103 fructele \u0219i semin\u021bele.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Kiwi \u0219i migdale<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kiwi \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">migdale \u2013 10 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248150 kcal \/ Proteine: \u22484 g \/ Glucide: \u224820 g \/ Lipide: \u22487 g \/ Fibre: \u22485 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se consum\u0103 \u00eempreun\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz<\/span><\/h4>\n<p><b>Musaca vegan\u0103 de cartofi cu granule de soia \u0219i salat\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cartofi \u2013 200 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">granule de soia texturat\u0103 uscate \u2013 40 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ciuperci \u2013 100 g; ceap\u0103 \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">morcov \u2013 60 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii pasate \u2013 120 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de m\u0103sline \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">salat\u0103 de sezon \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">usturoi, cimbru, boia \u0219i p\u0103trunjel \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248480 kcal \/ Proteine: \u224829 g \/ Glucide: \u224865 g \/ Lipide: \u224811 g \/ Fibre: \u224813 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Granulele de soia se hidrateaz\u0103 conform instruc\u021biunilor, apoi se scurg \u0219i se preseaz\u0103 bine. Ceapa, morcovul \u0219i ciupercile se g\u0103tesc cu pu\u021bin\u0103 ap\u0103, se adaug\u0103 soia \u0219i ro\u0219iile \u0219i se condimenteaz\u0103. Cartofii se fierb par\u021bial sau se coc \u00een felii. Se alterneaz\u0103 straturile de cartof \u0219i compozi\u021bie vegetal\u0103 \u0219i se coace p\u00e2n\u0103 la rumenire. Se serve\u0219te cu salat\u0103 proasp\u0103t\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare 2<\/span><\/h4>\n<p><strong>Iaurt vegetal cu par\u0103 \u0219i semin\u021be<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iaurt de soia ne\u00eendulcit \u2013 125 g;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">par\u0103 \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 8 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248170 kcal \/ Proteine: \u22486 g \/ Glucide: \u224819 g \/ Lipide: \u22488 g \/ Fibre: \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Para se taie cubule\u021be \u0219i se adaug\u0103 peste iaurt; se presar\u0103 semin\u021bele.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Sup\u0103-crem\u0103 de ciuperci \u0219i praz cu crutoane integrale \u0219i semin\u021be de dovleac<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ciuperci \u2013 200 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cartof \u2013 120 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">praz \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">morcov \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">b\u0103utur\u0103 de soia ne\u00eendulcit\u0103 \u2013 100 ml;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">p\u00e2ine integral\u0103 \u2013 30 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 8 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de m\u0103sline \u2013 3 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">usturoi, cimbru, piper \u0219i p\u0103trunjel \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248335 kcal \/ Proteine: \u224814 g \/ Glucide: \u224848 g \/ Lipide: \u224810 g \/ Fibre: \u22489 g<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Mod de preparare: Ciupercile, prazul, cartoful \u0219i morcovul se fierb p\u00e2n\u0103 se \u00eenmoaie \u0219i se paseaz\u0103. Se adaug\u0103 b\u0103utura de soia \u0219i se \u00eenc\u0103lze\u0219te u\u0219or. Uleiul se adaug\u0103 la final. P\u00e2inea se taie cubule\u021be \u0219i se rumene\u0219te la cuptor sau \u00eentr-o tigaie uscat\u0103. Se serve\u0219te cu crutoane, semin\u021be de dovleac \u0219i p\u0103trunjel.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.500 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine: \u224867 g \u00a0 | \u00a0 Glucide: \u2248205 g \u00a0 | \u00a0 Lipide: \u224847 g \u00a0 | \u00a0 Fibre: \u224842 g<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 3<\/span><\/h3>\n<h3><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h3>\n<p><b>Tartine integrale cu past\u0103 de n\u0103ut \u0219i legume<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 70 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">n\u0103ut fiert \u2013 70 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 3 g; ro\u0219ii \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei\/castravete \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">l\u0103m\u00e2ie, usturoi, p\u0103trunjel.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248355 kcal \/ Proteine: \u224813 g \/ Glucide: \u224850 g \/ Lipide: \u224811 g \/ Fibre: \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: N\u0103utul se mixeaz\u0103 cu l\u0103m\u00e2ie, usturoi, ulei \u0219i pu\u021bin\u0103 ap\u0103. Pasta se serve\u0219te pe p\u00e2ine cu legume proaspete.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Fruct de sezon \u0219i nuci<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruct de sezon \u2013 150\u2013180 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuci \u2013 10\u201312 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248150 kcal \/ Proteine: \u22483 g \/ Glucide: \u224820 g \/ Lipide: \u22487 g \/ Fibre: \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se consum\u0103 \u00eempreun\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz<\/span><\/h4>\n<p><b>Ghiveci de legume cu maz\u0103re \u0219i bulgur integral<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maz\u0103re \u2013 170 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bulgur integral \u2013 50 g,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">c\u00e2nt\u0103rit uscat;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">vinete \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dovlecel \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ceap\u0103 \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de m\u0103sline \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 10 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">usturoi, cimbru, busuioc \u0219i p\u0103trunjel \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248480 kcal \/ Proteine: \u224818 g \/ Glucide: \u224873 g \/ Lipide: \u224813 g \/ Fibre: \u224814 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Ceapa, vinetele, dovlecelul \u0219i ardeiul se g\u0103tesc lent cu pu\u021bin\u0103 ap\u0103. Se adaug\u0103 ro\u0219iile, maz\u0103rea \u0219i condimentele. Bulgurul se fierbe separat \u0219i se serve\u0219te al\u0103turi sau se \u00eencorporeaz\u0103 \u00een ghiveci. Uleiul \u0219i semin\u021bele se adaug\u0103 la final.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare 2<\/span><\/h4>\n<p><strong>M\u0103r copt cu ov\u0103z \u0219i arahide<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u0103r \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fulgi de ov\u0103z \u2013 15 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">arahide nes\u0103rate \u2013 8 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scor\u021bi\u0219oar\u0103.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248170 kcal \/ Proteine: \u22485 g \/ Glucide: \u224826 g \/ Lipide: \u22486 g \/ Fibre: \u22485 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: M\u0103rul se coace sau se taie cubule\u021be \u0219i se serve\u0219te cu ov\u0103z, arahide \u0219i scor\u021bi\u0219oar\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Salat\u0103 cald\u0103 de linte cu legume coapte \u0219i p\u00e2ine integral\u0103<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Linte fiart\u0103 \u2013 130 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">conopid\u0103 \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">morcov \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">frunze verzi\/varz\u0103 \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">p\u00e2ine integral\u0103 \u2013 30 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u0103m\u00e2ie.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248340 kcal \/ Proteine: \u224817 g \/ Glucide: \u224851 g \/ Lipide: \u22488 g \/ Fibre: \u224814 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Legumele se coc sau se g\u0103tesc la abur \u0219i se amestec\u0103 cu lintea \u0219i verde\u021burile. Se serve\u0219te cu p\u00e2ine integral\u0103.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.495 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine: \u224856 g \u00a0 | \u00a0 Glucide: \u2248220 g \u00a0 | \u00a0 Lipide: \u224845 g \u00a0 | \u00a0 Fibre: \u224847 g<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 4<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Gr\u00e2u fiert cu m\u0103r, nuci \u0219i semin\u021be de in<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gr\u00e2u boabe, c\u00e2nt\u0103rit uscat \u2013 45 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">m\u0103r \u2013 120 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuci \u2013 10 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de in m\u0103cinate \u2013 8 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">b\u0103utur\u0103 vegetal\u0103 ne\u00eendulcit\u0103 \u2013 100 ml;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">scor\u021bi\u0219oar\u0103 \u0219i vanilie \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248355 kcal \/ Proteine: \u224811 g \/ Glucide: \u224854 g \/ Lipide: \u224812 g \/ Fibre: \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Gr\u00e2ul se las\u0103 la \u00eenmuiat, apoi se fierbe p\u00e2n\u0103 c\u00e2nd boabele sunt moi. Se poate preg\u0103ti \u00een cantitate mai mare pentru 2\u20133 por\u021bii. Se serve\u0219te cald sau rece, cu m\u0103rul ras sau t\u0103iat cubule\u021be, b\u0103utura vegetal\u0103, nucile, semin\u021bele de in \u0219i scor\u021bi\u0219oara.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Fruct de sezon \u0219i semin\u021be de dovleac<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruct de sezon \u2013 150\u2013200 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 10 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248150 kcal \/ Proteine: \u22484 g \/ Glucide: \u224820 g \/ Lipide: \u22486 g \/ Fibre: \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se consum\u0103 \u00eempreun\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz<\/span><\/h4>\n<p><b>Chili de fasole ro\u0219ie cu orez \u0219i salat\u0103<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasole ro\u0219ie fiart\u0103 \u2013 140 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">orez brun uscat \u2013 45 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii\/passata \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ceap\u0103 \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">porumb \u2013 30 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 3 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">salat\u0103\/varz\u0103 \u2013 80\u2013100 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248485 kcal \/ Proteine: \u224818 g \/\u00a0 Glucide: \u224877 g \/ Lipide: \u224812 g \/ Fibre: \u224815 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Legumele se g\u0103tesc cu ro\u0219iile, apoi se adaug\u0103 fasolea \u0219i porumbul. Se serve\u0219te cu orez \u0219i salat\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare 2<\/span><\/h4>\n<p><b>Par\u0103 \u0219i arahide<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><em>\u00a0<\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Par\u0103 \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">arahide nes\u0103rate \u2013 14 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248165 kcal \/ Proteine: \u22485 g \/ Glucide: \u224822 g \/ Lipide: \u22486 g \/ Fibre: \u22484 g\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se consum\u0103 \u00eempreun\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Dovlecei umplu\u021bi cu ciuperci, bulgur \u0219i tofu<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Dovlecel \u2013 250 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tofu simplu \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bulgur, c\u00e2nt\u0103rit uscat \u2013 30 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ciuperci \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii\/passata \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ceap\u0103 \u2013 40 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de m\u0103sline \u2013 3 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">drojdie inactiv\u0103 \u2013 5 g,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">op\u021bional; usturoi, cimbru, boia, p\u0103trunjel \u0219i piper \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248345 kcal \/ Proteine: \u224821 g \/ Glucide: \u224840 g \/ Lipide: \u224813 g \/ Fibre: \u22489 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Dovlecelul se taie longitudinal \u0219i se scobe\u0219te u\u0219or. Bulgurul se fierbe separat. Ceapa \u0219i ciupercile se g\u0103tesc cu pu\u021bin\u0103 ap\u0103, apoi se adaug\u0103 tofu sf\u0103r\u00e2mat, miezul dovlecelului, ro\u0219iile \u0219i condimentele. Se \u00eencorporeaz\u0103 bulgurul, se umplu jum\u0103t\u0103\u021bile de dovlecel \u0219i se coc p\u00e2n\u0103 devin fragede. Op\u021bional, se presar\u0103 drojdie inactiv\u0103 la final.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.500 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine: \u224859 g \u00a0 | \u00a0 Glucide: \u2248213 g \u00a0 | \u00a0 Lipide: \u224849 g \u00a0 | \u00a0 Fibre: \u224842 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"product-cards-container\"> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3091-medium_default\/naut-boabe-500g.webp\" alt=\"n\u0103ut boabe\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">n\u0103ut boabe<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3158-medium_default\/seminte-de-floarea-soarelui-500g.webp\" alt=\"semin\u021be de floarea soarelui\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">semin\u021be de floarea soarelui<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2823-medium_default\/pateu-din-linte-rosie-cu-ardei-picant-100g.webp\" alt=\"past\u0103 vegetal\u0103 din linte ro\u0219ie cu ardei picant\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">past\u0103 vegetal\u0103 din linte ro\u0219ie cu ardei picant<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div><\/span><span style=\"font-weight: 400;\">\u00a0<\/div><\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 5<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Past\u0103 de fasole alb\u0103 cu p\u00e2ine integral\u0103 \u0219i salat\u0103 de ro\u0219ii<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u00e2ine integral\u0103 \u2013 60 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fasole alb\u0103 fiart\u0103 \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 3 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ceap\u0103 ro\u0219ie \u2013 20 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248355 kcal \/ Proteine: \u224814 g \/ Glucide: \u224850 g \/ Lipide: \u224811 g \/ Fibre: \u224811 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Fasolea se mixeaz\u0103 cu usturoi, l\u0103m\u00e2ie, ulei \u0219i pu\u021bin\u0103 ap\u0103. Se serve\u0219te pe p\u00e2ine, cu legume \u0219i semin\u021be.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Fruct de sezon \u0219i semin\u021be<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruct de sezon \u2013 150\u2013180 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de floarea-soarelui \u2013 10 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248145 kcal \/ Proteine: \u22484 g \/ Glucide: \u224820 g \/ Lipide: \u22486 g \/ Fibre: \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se consum\u0103 \u00eempreun\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz<\/span><\/h4>\n<p><b>Bowl cu tofu, quinoa, legume coapte \u0219i sos tahini-l\u0103m\u00e2ie<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu simplu \u2013 120 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">quinoa \u2013 40 g, c\u00e2nt\u0103rit\u0103 uscat\u0103;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0broccoli \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei gras \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dovlecel \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tahini \u2013 10 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de susan \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sos de soia cu con\u021binut redus de sare \u2013 5\u201310 ml;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0suc de l\u0103m\u00e2ie, usturoi, boia, piper \u0219i verdea\u021b\u0103 \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248485 kcal \/ Proteine: \u224826 g \/ Glucide: \u224850 g \/ Lipide: \u224822 g \/ Fibre: \u224811 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Quinoa se cl\u0103te\u0219te bine \u0219i se fierbe conform instruc\u021biunilor. Tofu se taie cubule\u021be, se condimenteaz\u0103 \u0219i se rumene\u0219te la cuptor sau \u00eentr-o tigaie antiaderent\u0103. Legumele se coc sau se g\u0103tesc la abur. Tahini se amestec\u0103 cu suc de l\u0103m\u00e2ie \u0219i pu\u021bin\u0103 ap\u0103, apoi se adaug\u0103 peste bol. Se presar\u0103 susan la final.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare 2<\/span><\/h4>\n<p><b>Iaurt de soia cu ov\u0103z \u0219i fruct<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iaurt de soia ne\u00eendulcit \u2013 125 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fulgi de ov\u0103z \u2013 15 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fruct de sezon \u2013 80 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248170 kcal \/ Proteine: \u22487 g \/ Glucide: \u224825 g \/ Lipide: \u22485 g \/ Fibre: \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Ingredientele se amestec\u0103 \u0219i se las\u0103 c\u00e2teva minute pentru hidratarea ov\u0103zului.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><strong>Ciorb\u0103 de praz cu pleurotus, n\u0103ut \u0219i p\u00e2ine integral\u0103<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pleurotus \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">n\u0103ut fiert \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">praz \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">morcov \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">varz\u0103 \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u021belin\u0103 \u2013 30 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 3 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">p\u00e2ine integral\u0103 \u2013 20 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248345 kcal \/ Proteine: \u224814 g \/ Glucide: \u224852 g \/ Lipide: \u22489 g \/ Fibre: \u224812 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Legumele \u0219i ciupercile se fierb; n\u0103utul se adaug\u0103 spre final. Uleiul se adaug\u0103 la final \u0219i se serve\u0219te cu p\u00e2ine.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.500 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine: \u224865 g \u00a0 | \u00a0 Glucide: \u2248197 g \u00a0 | \u00a0 Lipide: \u224853 g \u00a0 | \u00a0 Fibre: \u224842 g<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 6<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Cl\u0103tit\u0103 s\u0103rat\u0103 din f\u0103in\u0103 de n\u0103ut cu legume \u0219i p\u00e2ine integral\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">F\u0103in\u0103 de n\u0103ut \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">p\u00e2ine integral\u0103 \u2013 40 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei gras \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ceap\u0103 verde \u2013 30 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 3 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">turmeric, boia, piper \u0219i verdea\u021b\u0103 \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248360 kcal \/ Proteine: \u224817 g \/ Glucide: \u224849 g \/ Lipide: \u224811 g \/ Fibre: \u224810 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: F\u0103ina de n\u0103ut se amestec\u0103 treptat cu aproximativ 70\u201380 ml ap\u0103, p\u00e2n\u0103 se ob\u021bine o compozi\u021bie asem\u0103n\u0103toare unui aluat mai gros de cl\u0103tite. Se adaug\u0103 ardeiul \u0219i ceapa verde tocate fin \u0219i condimentele. Se g\u0103te\u0219te \u00eentr-o tigaie antiaderent\u0103 uns\u0103 cu foarte pu\u021bin ulei, c\u00e2teva minute pe fiecare parte. Se serve\u0219te cu ro\u0219ii \u0219i p\u00e2ine integral\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Fruct de sezon \u0219i nuci<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruct de sezon \u2013 150\u2013180 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuci \u2013 10\u201312 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248150 kcal \/ Proteine: \u22483 g \/ Glucide: \u224820 g \/ Lipide: \u22487 g \/ Fibre: \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se consum\u0103 \u00eempreun\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz<\/span><\/h4>\n<p><b>Chiftelu\u021be de linte \u0219i ov\u0103z cu cartofi cop\u021bi \u0219i salat\u0103 de varz\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Linte fiart\u0103 \u2013 130 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ov\u0103z \u2013 20 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cartofi \u2013 180 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">morcov \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ceap\u0103 \u2013 40 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">varz\u0103 \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mu\u0219tar \u2013 5 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248485 kcal \/ Proteine: \u224818 g \/ Glucide: \u224877 g \/ Lipide: \u224812 g \/ Fibre: \u224817 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Lintea se zdrobe\u0219te \u0219i se amestec\u0103 cu legumele \u0219i ov\u0103zul. Se formeaz\u0103 chiftelu\u021be \u0219i se coc; cartofii se coc \u00een acela\u0219i timp.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare 2<\/span><\/h4>\n<p><b>Crem\u0103 rapid\u0103 de banan\u0103 \u0219i cacao<\/b><\/p>\n<p><em>\u00a0<\/em><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banan\u0103 \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">unt de arahide 100% \u2013 10 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cacao ne\u00eendulcit\u0103 \u2013 5 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248165 kcal \/ Proteine: \u22484 g \/ Glucide: \u224822 g \/ Lipide: \u22487 g \/ Fibre: \u22485 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Banana se paseaz\u0103 \u0219i se amestec\u0103 cu untul de arahide \u0219i cacao.<\/span><em>\u00a0<\/em><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Sup\u0103-crem\u0103 de maz\u0103re cu crutoane integrale \u0219i semin\u021be<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maz\u0103re \u2013 170 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cartof \u2013 60 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ceap\u0103 \u2013 40 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">morcov \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">p\u00e2ine integral\u0103 \u2013 35 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 1\u20132 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248340 kcal \/ Proteine: \u224815 g \/ Glucide: \u224855 g \/ Lipide: \u22487 g \/ Fibre: \u224812 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Legumele se fierb \u0219i se paseaz\u0103. P\u00e2inea se rumene\u0219te separat \u0219i se serve\u0219te cu supa \u0219i semin\u021bele.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.500 kcal &#8211; <\/b><span style=\"font-weight: 400;\">Proteine: \u224857 g \u00a0 | \u00a0 Glucide: \u2248223 g \u00a0 | \u00a0 Lipide: \u224844 g \u00a0 | \u00a0 Fibre: \u224848 g<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ziua 7<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Mic dejun<\/span><\/h4>\n<p><b>Pancakes din ov\u0103z \u0219i banan\u0103 cu fructe<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ov\u0103z m\u0103cinat \u2013 45 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">banan\u0103 \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ap\u0103 sau b\u0103utur\u0103 de soia \u2013 80\u2013100 ml;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">unt de arahide \u2013 8 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fruct de sezon \u2013 80 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">praf de copt, scor\u021bi\u0219oar\u0103.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248355 kcal \/ Proteine: \u224810 g \/ Glucide: \u224855 g \/ Lipide: \u224811 g \/ Fibre: \u22488 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Ingredientele se amestec\u0103 \u0219i se coc sub form\u0103 de pancakes mici \u00eentr-o tigaie antiaderent\u0103. Se servesc cu fruct \u0219i unt de arahide.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare<\/span><\/h4>\n<p><b>Fruct de sezon \u0219i semin\u021be<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruct \u2013 150\u2013200 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de floarea-soarelui sau dovleac \u2013 10 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248150 kcal \/ Proteine: \u22484 g \/ Glucide: \u224820 g \/ Lipide: \u22486 g \/ Fibre: \u22484 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Se consum\u0103 \u00eempreun\u0103.<\/span><em>\u00a0<\/em><\/p>\n<h4><span style=\"font-weight: 400;\">Pr\u00e2nz<\/span><\/h4>\n<p><b>Ardei umplu\u021bi cu ciuperci, linte \u0219i orez + salat\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ardei \u2013 200 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">linte fiart\u0103 \u2013 120 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">orez alb sau brun, uscat \u2013 40 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ciuperci \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ceap\u0103 \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">morcov \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sos de ro\u0219ii \u2013 100 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 3 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">salat\u0103\/varz\u0103 \u2013 100 g.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248485 kcal \/ Proteine: \u224818 g \/ Glucide: \u224877 g \/ Lipide: \u224812 g \/ Fibre: \u224816 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Orezul se fierbe par\u021bial; se combin\u0103 cu lintea \u0219i legumele, se umplu ardeii \u0219i se coc \u00een sos de ro\u0219ii.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Gustare 2<\/span><\/h4>\n<p><b>Budinc\u0103 de gri\u0219 cu b\u0103utur\u0103 vegetal\u0103 \u0219i fruct<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gri\u0219 \u2013 25 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">b\u0103utur\u0103 vegetal\u0103 ne\u00eendulcit\u0103 \u2013 150 ml;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fruct \u2013 70 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">scor\u021bi\u0219oar\u0103\/vanilie.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calorii estimate: \u2248170 kcal \/ Proteine: \u22485 g \/ Glucide: \u224830 g \/ Lipide: \u22483 g \/ Fibre: \u22483 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mod de preparare: B\u0103utura se \u00eenc\u0103lze\u0219te, se adaug\u0103 gri\u0219ul treptat \u0219i se amestec\u0103 p\u00e2n\u0103 se \u00eengroa\u0219\u0103. Se serve\u0219te cu fruct.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Cin\u0103<\/span><\/h4>\n<p><b>Lipie integral\u0103 cu past\u0103 de maz\u0103re galben\u0103, legume coapte \u0219i salat\u0103<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingrediente:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lipie integral\u0103 \u2013 50 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">maz\u0103re galben\u0103 uscat\u0103 \u2013 aproximativ 30 g, fiart\u0103 \u0219i r\u0103cit\u0103;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ardei + dovlecel + ciuperci \u2013 150 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">varz\u0103\/salat\u0103 \u2013 70 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de dovleac \u2013 5 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei \u2013 3 g;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">suc de l\u0103m\u00e2ie, usturoi, p\u0103trunjel \u0219i piper \u2013 dup\u0103 gust.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mod de preparare: Maz\u0103rea galben\u0103 se fierbe p\u00e2n\u0103 devine foarte moale, se scurge \u0219i se mixeaz\u0103 cu usturoi, suc de l\u0103m\u00e2ie, pu\u021bin ulei \u0219i ap\u0103 p\u00e2n\u0103 se ob\u021bine o past\u0103 cremoas\u0103. Legumele se coc sau se g\u0103tesc \u00eentr-o tigaie antiaderent\u0103. Lipia se unge cu pasta de maz\u0103re, se adaug\u0103 legumele, salata \u0219i semin\u021bele \u0219i se ruleaz\u0103.<\/span><\/p>\n<p><b>TOTALUL ZILEI | \u22481.500 kcal &#8211; <span style=\"font-weight: 400;\">Proteine: \u224850 g \u00a0 | \u00a0 Glucide: \u2248237 g \u00a0 | \u00a0 Lipide: \u224839 g \u00a0 | \u00a0 Fibre: \u224842 g<\/span><\/b><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"product-cards-container\"> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2930-medium_default\/rondele-din-orez-cu-super-seminte-chia-si-quinoa-56g.webp\" alt=\"rondele din orez cu chia \u0219i quinoa\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">rondele din orez cu chia \u0219i quinoa<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3030-medium_default\/crispy-fulgi-de-grau-250g.webp\" alt=\"fulgi crocan\u021bi de gr\u00e2u\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">fulgi crocan\u021bi de gr\u00e2u<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <div class=\"product-card\"><div class=\"product-image\"><a href=\"\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/3018-medium_default\/fulgi-de-porumb-bruggen-225g.webp\" alt=\"fulgi de porumb bruggen\"><\/a><\/div><h3 class=\"product-title\"><a href=\"\" target=\"_blank\">fulgi de porumb bruggen<\/a><\/h3><a class=\"product-button\" href=\"\" target=\"_blank\">DETALII PRODUS<\/a><\/div><\/span><span style=\"font-weight: 400;\">\u00a0<\/div><\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Dieta de 800 de calorii pe zi<\/span><\/h2>\n<table>\n<tbody>\n<tr>\n<td><b>Avertisment de siguran\u021b\u0103<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">O diet\u0103 de aproximativ 800 kcal este foarte restrictiv\u0103. Nu este o recomandare pentru publicul general \u0219i nu trebuie urmat\u0103 f\u0103r\u0103 evaluare \u0219i supraveghere \u00een cadrul unui serviciu specializat.<\/span><\/i><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><em>\u00a0<\/em><\/p>\n<p><span style=\"font-weight: 400;\">NICE (Ghidul Institutului Na\u021bional pentru Excelen\u021b\u0103 \u00een S\u0103n\u0103tate \u0219i \u00cengrijire din Regatul Unit, institu\u021bia britanic\u0103 ce elaboreaz\u0103 ghiduri medicale pe baza dovezilor \u0219tiin\u021bifice) recomand\u0103 ca dietele de 800\u20131200 kcal s\u0103 fie luate \u00een considerare doar \u00een servicii specializate, pentru persoane cu obezitate \u0219i o nevoie clinic\u0103 evaluat\u0103, s\u0103 fie complete nutri\u021bional, s\u0103 dureze cel mult 12 s\u0103pt\u0103m\u00e2ni \u0219i s\u0103 includ\u0103 reintroducerea alimentelor \u0219i sprijin pentru men\u021binerea greut\u0103\u021bii. Dietele sub 800 kcal sunt rezervate unei nevoi clinice de sl\u0103bire rapid\u0103.[1]<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ce trebuie s\u0103 con\u021bin\u0103 interven\u021bia de 800 kcal?<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evaluare medical\u0103 \u0219i nutri\u021bional\u0103 ini\u021bial\u0103, inclusiv boli asociate, medica\u021bie \u0219i risc de tulbur\u0103ri alimentare.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O formul\u0103 sau structur\u0103 complet\u0103 nutri\u021bional, nu doar por\u021bii obi\u0219nuite reduse p\u00e2n\u0103 la 800 kcal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monitorizarea simptomelor, a masei musculare \u0219i a parametrilor clinici relevan\u021bi; ajustarea tratamentului c\u00e2nd este necesar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan de activitate fizic\u0103 adaptat\u0103, reintroducerea treptat\u0103 a alimentelor \u0219i strategie de men\u021binere.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">La acest aport este dificil ca un meniu alimentar obi\u0219nuit s\u0103 acopere proteinele, acizii gra\u0219i esen\u021biali, fibrele, vitaminele \u0219i mineralele. Pot ap\u0103rea oboseal\u0103, ame\u021beal\u0103, constipa\u021bie, senza\u021bie de frig, toleran\u021b\u0103 redus\u0103 la efort \u0219i pierdere de mas\u0103 slab\u0103; sl\u0103birea rapid\u0103 poate cre\u0219te \u0219i riscul calculilor biliari simptomatici.[3\u20134]<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Pentru cine nu este potrivit\u0103?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nu este destinat\u0103 copiilor \u0219i adolescen\u021bilor, sarcinii sau al\u0103pt\u0103rii, persoanelor cu greutate normal\u0103, celor fragile ori cu risc de malnutri\u021bie \u0219i persoanelor cu tulbur\u0103ri de comportament alimentar active. \u00cen bolile renale, hepatice, cardiace, diabet, hipertensiune sau \u00een prezen\u021ba tratamentelor, decizia apar\u021bine echipei medicale.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">C\u00e2t sl\u0103be\u0219ti cu 800 de calorii pe zi?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studiile clinice cu programe complete \u0219i supravegheate au raportat sc\u0103deri importante, dar rezultatele apar\u021bin \u00eentregii interven\u021bii &#8211; selec\u021bie medical\u0103, formule complete nutri\u021bional, monitorizare, sprijin comportamental \u0219i reintroducerea alimentelor &#8211; nu simplului num\u0103r de 800 kcal. Mediile din studii nu sunt promisiuni individuale \u0219i nu pot fi transferate unui meniu improvizat sau urmat pe cont propriu.[5\u20137]<\/span><\/p>\n<p><span style=\"font-weight: 400;\">De aceea, articolul nu va transforma rezultatele studiilor \u00eentr-o estimare de tip \u201ex kilograme \u00een y zile\u201d. Mesajul corect este c\u0103 ritmul variaz\u0103, o parte din sc\u0103derea ini\u021bial\u0103 reprezint\u0103 ap\u0103, iar protejarea masei musculare \u0219i men\u021binerea rezultatului sunt la fel de importante ca sc\u0103derea ini\u021bial\u0103.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Dieta de 1000 de calorii pe zi<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">O diet\u0103 de 1000 kcal r\u0103m\u00e2ne sever hipocaloric\u0103 pentru majoritatea adul\u021bilor. Fa\u021b\u0103 de 800 kcal ofer\u0103 ceva mai mult spa\u021biu pentru alimente obi\u0219nuite, dar poate fi \u00een continuare dificil s\u0103 asigure varietatea \u0219i to\u021bi nutrien\u021bii necesari. Nu trebuie prezentat\u0103 drept o variant\u0103 \u201esigur\u0103 pentru oricine\u201d doar fiindc\u0103 dep\u0103\u0219e\u0219te pragul de 800 kcal.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ce trebuie s\u0103 con\u021bin\u0103 un meniu de 1000 kcal?<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calorii \u0219i gramaje verificate, proteine la mesele principale \u0219i un aport de fibre urm\u0103rit f\u0103r\u0103 a sacrifica toleran\u021ba digestiv\u0103.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legume, fructe \u00eentregi, leguminoase sau cereale integrale \u0219i surse calculate de gr\u0103simi nesaturate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aten\u021bie special\u0103 la micronutrien\u021bi \u0219i la varietate; suplimentele nu se recomand\u0103 automat, ci dup\u0103 evaluare.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monitorizare, durat\u0103 limitat\u0103 \u0219i un plan clar de tranzi\u021bie c\u0103tre un aport mai sustenabil.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Pentru cine poate fi potrivit?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Numai pentru adul\u021bi selecta\u021bi dup\u0103 evaluare, de regul\u0103 \u00eentr-un program structurat de management al greut\u0103\u021bii. Persoanele din categoriile vulnerabile enumerate la dieta de 800 kcal nu trebuie s\u0103 o \u00eenceap\u0103 f\u0103r\u0103 aviz medical; acela\u0219i lucru este valabil pentru bolile cronice \u0219i tratamentele care pot necesita ajustare.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">C\u00e2t sl\u0103be\u0219ti cu 1000 de calorii pe zi?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nu exist\u0103 un r\u0103spuns universal. Un studiu randomizat la femei cu obezitate, desf\u0103\u0219urat \u00eentr-un program comportamental, a g\u0103sit o sc\u0103dere ini\u021bial\u0103 mai mare la \u021binta de 1000 kcal dec\u00e2t la 1500 kcal, dar \u0219i o rec\u00e2\u0219tigare ulterioar\u0103 mai pronun\u021bat\u0103 \u00een grupul de 1000 kcal. Rezultatul nu poate fi extrapolat automat b\u0103rba\u021bilor, popula\u021biei generale sau unei diete urmate independent.[8]<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A\u0219adar, \u201ec\u00e2t sl\u0103be\u0219ti\u201d depinde de deficitul real \u0219i de caracteristicile individuale, iar avantajul unei sc\u0103deri ini\u021biale mai rapide trebuie c\u00e2nt\u0103rit fa\u021b\u0103 de siguran\u021b\u0103, aderen\u021b\u0103 \u0219i men\u021binerea pe termen lung.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">\u00centreb\u0103ri frecvente despre meniuri pentru sl\u0103bit<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Care este cel mai bun meniu pentru sl\u0103bit?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cel adaptat persoanei care \u00eel urmeaz\u0103: creeaz\u0103 un deficit realist, include suficiente proteine, fibre \u0219i alimente nutritive, se potrive\u0219te programului \u0219i poate fi men\u021binut. Cel mai mic num\u0103r de calorii nu \u00eenseamn\u0103 automat cel mai bun plan.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Este sigur\u0103 dieta de 800 de calorii?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nu ca diet\u0103 \u00eenceput\u0103 pe cont propriu. Poate avea un rol clinic pentru anumite persoane atent selectate, dar numai complet\u0103 nutri\u021bional, limitat\u0103 \u00een timp \u0219i supravegheat\u0103 \u00eentr-un serviciu specializat.[1]<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Este potrivit\u0103 dieta de 1200 de calorii pentru oricine?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nu. Poate fi prea restrictiv\u0103 pentru persoane active, pentru cei cu necesar energetic mai mare sau \u00een anumite situa\u021bii medicale. Alegerea trebuie individualizat\u0103.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Pentru cine poate fi potrivit un meniu de 1500 de calorii pe zi?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pentru unii adul\u021bi la care 1500 kcal creeaz\u0103 un deficit moderat \u0219i permite acoperirea necesarului nutri\u021bional. Potrivirea se verific\u0103 prin estimarea necesarului, starea de s\u0103n\u0103tate \u0219i r\u0103spunsul \u00een timp.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ce m\u0103n\u00e2nci la micul dejun \u00eentr-un meniu pentru sl\u0103bit?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Po\u021bi combina o surs\u0103 de proteine cu cereale integrale \u0219i fructe sau legume: ov\u0103z cu iaurt ori b\u0103utur\u0103 vegetal\u0103 fortificat\u0103, ou\u0103 cu legume \u0219i p\u00e2ine integral\u0103, budinc\u0103 de chia cu fructe, tofu cu legume sau o past\u0103 de leguminoase. Por\u021bia \u0219i combina\u021bia se adapteaz\u0103 totalului zilei.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Pot fi meniurile vegetariene sau vegane?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Da, dac\u0103 sunt bine planificate. Este necesar\u0103 aten\u021bie la proteine, vitamina B12, fier, zinc, iod, calciu, vitamina D \u0219i acizi gra\u0219i omega-3, \u00een func\u021bie de tipul alimenta\u021biei \u0219i de situa\u021bia individual\u0103.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Trebuie s\u0103 existe o anumit\u0103 propor\u021bie \u00eentre proteinele animale \u0219i cele vegetale?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nu exist\u0103 o regul\u0103 universal\u0103 care s\u0103 impun\u0103 zilnic un procent fix pentru proteinele animale \u0219i vegetale. Conteaz\u0103 aportul total, calitatea \u0219i diversitatea surselor, precum \u0219i nevoile persoanei. Recomand\u0103rile actuale sus\u021bin o pondere important\u0103 a alimentelor vegetale \u0219i \u00eenlocuirea unei p\u0103r\u021bi din carnea ro\u0219ie \u0219i procesat\u0103 cu leguminoase, pe\u0219te, nuci \u0219i semin\u021be, f\u0103r\u0103 a cere o \u00eemp\u0103r\u021bire procentual\u0103 identic\u0103 \u00een fiecare zi.[2,9]<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Concluzie<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Un meniu pentru sl\u0103bit este un instrument, nu o re\u021bet\u0103 universal\u0103. Variantele de 1200 \u0219i 1500 kcal pot fi utile unor persoane atunci c\u00e2nd corespund necesarului individual; variantele de 800 \u0219i 1000 kcal au un nivel de restric\u021bie care justific\u0103 evaluare \u0219i supraveghere de specialitate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indiferent de aport, calitatea meselor, proteinele, fibrele, varietatea, hidratarea, mi\u0219carea \u0219i planul de men\u021binere conteaz\u0103 mai mult dec\u00e2t perfec\u021biunea unei singure zile.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obiectivul nu este doar s\u0103 scad\u0103 cifra de pe c\u00e2ntar, ci s\u0103 fie protejate s\u0103n\u0103tatea \u0219i masa muscular\u0103 \u0219i s\u0103 fie construite obiceiuri care pot continua dup\u0103 \u00eencheierea deficitului caloric.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Bibliografie selectiv\u0103<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">[1] National Institute for Health and Care Excellence (NICE). Overweight and obesity management, NG246: Physical activity and diet. 2025; actualizat 2026. https:\/\/www.nice.org.uk\/guidance\/ng246\/chapter\/Physical-activity-and-diet<\/span><\/p>\n<p><span style=\"font-weight: 400;\">[2] World Health Organization. Healthy diet. Actualizare 26 ianuarie 2026. https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet<\/span><\/p>\n<p><span style=\"font-weight: 400;\">[3] Magkos F, Hjorth MF, Asping S, et al. A protein-supplemented very-low-calorie diet does not mitigate reductions in lean mass and resting metabolic rate. Clinical Nutrition. 2021;40(12):5726\u20135733.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">[4] Johansson K, Sundstr\u00f6m J, Marcus C, et al. Risk of symptomatic gallstones and cholecystectomy after a very-low-calorie diet or low-calorie diet. International Journal of Obesity. 2014;38(2):279\u2013284.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">[5] Christensen P, Larsen TM, Westerterp-Plantenga M, et al. Men and women respond differently to rapid weight loss. Diabetes, Obesity and Metabolism. 2018;20(12):2840\u20132851.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">[6] Astbury NM, Aveyard P, Nickless A, et al. Doctor Referral of Overweight People to Low Energy Total Diet Replacement Treatment (DROPLET). BMJ. 2018;362:k3760.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">[7] Lean MEJ, Leslie WS, Barnes AC, et al. Primary care-led weight management for remission of type 2 diabetes (DiRECT). The Lancet. 2018;391(10120):541\u2013551.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">[8] Nackers LM, Ross KM, Perri MG. Effects of prescribing 1,000 versus 1,500 kilocalories per day in the behavioral treatment of obesity. Obesity. 2013;21(12):2481\u20132487.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">[9] Nordic Council of Ministers. Nordic Nutrition Recommendations 2023. https:\/\/pub.norden.org\/nord2023-003\/<\/span>[\/vc_column_text]<\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"[vc_column_text css=\"\"] Vrei s\u0103 sl\u0103be\u0219ti, dar nu \u0219tii cum s\u0103 \u00ee\u021bi organizezi mesele astfel \u00eenc\u00e2t s\u0103 ai structur\u0103, sa\u021bietate \u0219i varietate? Un meniu pentru sl\u0103bit nu ar trebui s\u0103 \u00eensemne \u00eenfometare, liste de alimente \u201einterzise\u201d sau reguli imposibil de p\u0103strat. \u00censeamn\u0103, \u00eenainte de toate, planificare: un aport energetic mai mic dec\u00e2t consumul organismului, ob\u021binut prin [...]","protected":false},"author":18,"featured_media":22970,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1371,1121],"tags":[1378,1381,1326],"class_list":["post-24684","post","type-post","status-publish","format-standard","has-post-thumbnail","category-alimentatie","category-ghid-de-nutritie","tag-retete-bogate-in-proteine","tag-retete-pentru-slabit","tag-retete-vegane"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Meniu pentru sl\u0103bit: dieta de 1200, 1000, 1500 \u0219i 800 calorii - Sanovita<\/title>\n<meta name=\"description\" content=\"Cau\u021bi meniuri pentru sl\u0103bit? 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