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sabah
200 gr yulaf
3 yumurta 800 kalori sabah k. 35 g protein
ara ö.
100g fındık kaju ceviz vb kuruyemiş f. kahve veya yeşil çay > 500 KALORİ 15 GR PROTEİN
öğlen

brokoli ıspanak veya salata
250 gr pirinç 200 gr tavuk >1100 KALORİ 45 GR PROTEİN

ARA Ö

YEŞİL ÇAY VEYA FİLT K > MUZ 100 KALORİ -ton balığı

AKŞAM

PİRİNÇ 250 GR TAVUK 200 > GR 1100 KALORİ 45 GR PROTEİN

     
 
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