Ich hatte mir mal die Mühe gemacht und zur Okinawa Diet, eine vegane Lebenmittelauswahl zusammengestellt.
Damit die Mühe nicht nur für mich ist, poste ich mein kreativen Output hier, dann haben andere auch was davon.
Das grobe Konzept der Okinawa Diet:
Es gibt 4 Gruppen:
1) Federgewicht-Gruppe ("Featherweight"): Davon kann man ohne Limit zuschlagen
2) Leichtgewicht-Gruppe ("Lightweight"): Davon ißt man moderat.
3) Mittelgewicht-Gruppe ("Middleweight"): Davon sehr vorsichtig und bewusst.
4) Schwergewicht-Gruppe ("Heavyweight"): Davon ißt man sehr selten
The "Featherweight" Foods
- China Kohl = 1,2 Gramm Protein | 11 Kcal | 43% Protein
- Salatgurke = 0,6 Gramm | 12 Kcal | 20 % Protein
- TK Spinat verzehrfertig = 2,4 Gramm Protein | 12 Kcal | 80% Protein
- Champions verzehrfertig = 2,1 Gramm Protein | 12 Kcal | 70% Protein
- Spargel verzehrfertig = 1,9 Gramm Protein | 13 Kcal | 58% Protein
- Radicchio = 1,2 Gramm Protein | 13 Kcal | 37% Protein
- Eisbergsalat = 0,7 Gramm | 13 Kcal | 22 % Protein
- Papaya = 0,6 Gramm | 13 Kcal | 18 % Protein
- Mangold = 2,1 Gramm Protein | 14 Kcal | 60% Protein
- Salatmix Bonduelle = 1,2 Gramm Protein | 14 Kcal | 34% Protein
- Pilze = 2,5 Gramm Protein | 14 Kcal | 71% Protein
- Radieschen = 1,1 Gramm Protein | 14 Kcal | 31% Protein
- Feldsalat = 1,8 Gramm Protein | 14 Kcal | 51% Protein
- Junger Spinat verzehrfertig = 3,1 Gramm Protein | 15 Kcal | 85% Protein
- Brunnenkresse = 1,6 Gramm Protein | 18 Kcal | 36% Protein
- Sauerkraut verzehrfertig = 2 Gramm Protein | 19 Kcal | 42 % Protein
- Zucchini = 1,6 Gramm Protein | 19 Kcal | 33% Protein
- Paprika = 1,2 Gramm Protein | 20 Kcal | 24% Protein
- Blumenkohl = 2,4 Gramm Protein | 22 Kcal | 43% Protein
- Pastinake = 1,3 Gramm Protein | 22 Kcal | 24% Protein
- Frühlingszwiebel = 2 Gramm Protein | 23 Kcal | 35% Protein
- Pfifferlinge = 1,5 Gramm Protein | 23 Kcal | 26% Protein
- Fenchel = 2,4 Gramm Protein | 24 Kcal | 40 % Protein
- Tomatensoße = 1,3 Gramm | 24 Kcal | 22 % Protein
- Kohlrabi = 2 Gramm Protein | 24 Kcal | 33% Protein
- Salz/Dill Gurke = 1 Gramm Protein | 25 Kcal | 16% Protein
- Rucola Salat = 2,6 Gramm Prrotein | 25,1 Kcal | 41% Protein
- Broccoli = 3,6 Gramm Protein | 27 Kcal | 53% Protein
- Himbeeren = 1,3 Gramm Protein | 27 Kcal | 19% Protein
- Kaisergemüse = 2,1 Gramm Protein | 28 Kcal | 30% Protein
- Möhren = 1,1 Gramm Protein | 28 Kcal | 16 % Protein
- Wirsing = 3 Gramm Protein | 32 Kcal | 37% Protein
- Erdbeeren = 0,8 Gramm Protein | 32 Kcal | 10% Protein
- Zwiebel = 1,4 Gramm Protein | 34 Kcal | 16% Protein
- Rosenkohl = 4,5 Gramm Protein | 36 Kcal | 50% Protein
- Braunkohl/Grünkohl = 4,3 Gramm Protein | 37 Kcal | 46% Protein
- Rote Rübe = 1,6 Gramm Protein | 42 Kcal | 15% Protein
- Orange/Apfelsine = 1 Gramm Protein | 42 Kcal | 10% Protein
- Nektarine = 0,9 Gramm Protein | 53 Kcal | 7% Protein
- Weiße Bohnen verzehrfertig = 6,2 Gramm Protein | 64 Kcal | 38% Protein
- Kartoffeln frisch= 2 Gramm Protein | 70 Kcal | 11% Protein
The "Lightweight" Foods
- Linsen verzehrfertig = 7 Gramm Protein | 83 Kcal | 33% Protein
- Banane = 1,2 Gramm Protein | 95 Kcal | 5% Protein
- Kidney Bohnen verzehrfertig = 8 Gramm Protein | 100 Kcal | 32% Protein
- Reis gekocht = 2,4 Gramm Protein | 111 Kcal | 10% Protein
- Seitan, Natur = 21,3 Gramm Protein | 119 Kcal | 72% Protein
- Tofu Natur = 13,5 Gramm Protein | 129 Kcal | 42% Protein
- Nudeln gekocht = 5,4 Gramm Protein | 150 Kcal | 14% Protein
The "Middleweight" Foods
- Brot = 5 Gramm Protein | 167 Kcal | 12% Prrotein
- Räuchertofu "Sesam / Mandel" = 19 Gramm Prrotein | 185 Kcal | 41% Protein
- Veggie Bratlinge Bayern Power = 20,1 Gramm Protein | 247 Kcal | 33% Protein
- Vegetarisches Hacksteak = 29,6 Gramm Protein | 258 Kcal | 46% Protein
- Sesam Bagel = 8,9 Gramm Protein | 272 Kcal | 13% Protein
- Frankfurter Würstchen aus Seitan = 28 Gramm Prrotein | 273 Kcal | 41% Protein
- Vollkorntoast = 10 Gramm Protein | 273 Kcal | 15% Protein
- Sojahack = 50 Gramm Protein | 285 Kcal | 70% Protein
- Veggie Cevapcici = 29 Gramm Prrotein | 285 Kcal | 41% Protein
The "Heavyweight" Foods
- Reis = 8 Gramm Protein | 334 Kcal | 10% Protein
- Haferflocken = 14,8 Gramm Protein | 17% Protein
- Bierhefe = 48 Gramm Protein | 55% Protein
- Tricolore Nudeln = 13 Gramm Protein | 355 Kcal | 15% Protein
- Vollkornnudeln = 13 Gramm Protein | 360 Kcal | 14% Protein
- Würz-Hefeflocken = 50,9 Gramm Protein | 382 Kcal | 53% Protein
- Leinsamen = 24 Gramm Protein | 398 Kcal | 24% Protein
- Knäckebrot mit Sesam/Zwiebeln Tegut = 15,9 Gramm Protein | 399 Kcal | 16% Protein
- Studentenfutter = 16 Gramm Protein | 528 Kcal | 12% Protein
- Sesam = 17,7 Gramm | 565 Kcal | 13 % Protein
- Mandeln blank = 25 Gramm | 619 Kcal | 16 % Protein
- Erdnussmus = 30,2 Gramm | 626 Kcal | 19 % Protein
Damit die Mühe nicht nur für mich ist, poste ich mein kreativen Output hier, dann haben andere auch was davon.
Das grobe Konzept der Okinawa Diet:
Es gibt 4 Gruppen:
1) Federgewicht-Gruppe ("Featherweight"): Davon kann man ohne Limit zuschlagen
2) Leichtgewicht-Gruppe ("Lightweight"): Davon ißt man moderat.
3) Mittelgewicht-Gruppe ("Middleweight"): Davon sehr vorsichtig und bewusst.
4) Schwergewicht-Gruppe ("Heavyweight"): Davon ißt man sehr selten
The "Featherweight" Foods
- China Kohl = 1,2 Gramm Protein | 11 Kcal | 43% Protein
- Salatgurke = 0,6 Gramm | 12 Kcal | 20 % Protein
- TK Spinat verzehrfertig = 2,4 Gramm Protein | 12 Kcal | 80% Protein
- Champions verzehrfertig = 2,1 Gramm Protein | 12 Kcal | 70% Protein
- Spargel verzehrfertig = 1,9 Gramm Protein | 13 Kcal | 58% Protein
- Radicchio = 1,2 Gramm Protein | 13 Kcal | 37% Protein
- Eisbergsalat = 0,7 Gramm | 13 Kcal | 22 % Protein
- Papaya = 0,6 Gramm | 13 Kcal | 18 % Protein
- Mangold = 2,1 Gramm Protein | 14 Kcal | 60% Protein
- Salatmix Bonduelle = 1,2 Gramm Protein | 14 Kcal | 34% Protein
- Pilze = 2,5 Gramm Protein | 14 Kcal | 71% Protein
- Radieschen = 1,1 Gramm Protein | 14 Kcal | 31% Protein
- Feldsalat = 1,8 Gramm Protein | 14 Kcal | 51% Protein
- Junger Spinat verzehrfertig = 3,1 Gramm Protein | 15 Kcal | 85% Protein
- Brunnenkresse = 1,6 Gramm Protein | 18 Kcal | 36% Protein
- Sauerkraut verzehrfertig = 2 Gramm Protein | 19 Kcal | 42 % Protein
- Zucchini = 1,6 Gramm Protein | 19 Kcal | 33% Protein
- Paprika = 1,2 Gramm Protein | 20 Kcal | 24% Protein
- Blumenkohl = 2,4 Gramm Protein | 22 Kcal | 43% Protein
- Pastinake = 1,3 Gramm Protein | 22 Kcal | 24% Protein
- Frühlingszwiebel = 2 Gramm Protein | 23 Kcal | 35% Protein
- Pfifferlinge = 1,5 Gramm Protein | 23 Kcal | 26% Protein
- Fenchel = 2,4 Gramm Protein | 24 Kcal | 40 % Protein
- Tomatensoße = 1,3 Gramm | 24 Kcal | 22 % Protein
- Kohlrabi = 2 Gramm Protein | 24 Kcal | 33% Protein
- Salz/Dill Gurke = 1 Gramm Protein | 25 Kcal | 16% Protein
- Rucola Salat = 2,6 Gramm Prrotein | 25,1 Kcal | 41% Protein
- Broccoli = 3,6 Gramm Protein | 27 Kcal | 53% Protein
- Himbeeren = 1,3 Gramm Protein | 27 Kcal | 19% Protein
- Kaisergemüse = 2,1 Gramm Protein | 28 Kcal | 30% Protein
- Möhren = 1,1 Gramm Protein | 28 Kcal | 16 % Protein
- Wirsing = 3 Gramm Protein | 32 Kcal | 37% Protein
- Erdbeeren = 0,8 Gramm Protein | 32 Kcal | 10% Protein
- Zwiebel = 1,4 Gramm Protein | 34 Kcal | 16% Protein
- Rosenkohl = 4,5 Gramm Protein | 36 Kcal | 50% Protein
- Braunkohl/Grünkohl = 4,3 Gramm Protein | 37 Kcal | 46% Protein
- Rote Rübe = 1,6 Gramm Protein | 42 Kcal | 15% Protein
- Orange/Apfelsine = 1 Gramm Protein | 42 Kcal | 10% Protein
- Nektarine = 0,9 Gramm Protein | 53 Kcal | 7% Protein
- Weiße Bohnen verzehrfertig = 6,2 Gramm Protein | 64 Kcal | 38% Protein
- Kartoffeln frisch= 2 Gramm Protein | 70 Kcal | 11% Protein
The "Lightweight" Foods
- Linsen verzehrfertig = 7 Gramm Protein | 83 Kcal | 33% Protein
- Banane = 1,2 Gramm Protein | 95 Kcal | 5% Protein
- Kidney Bohnen verzehrfertig = 8 Gramm Protein | 100 Kcal | 32% Protein
- Reis gekocht = 2,4 Gramm Protein | 111 Kcal | 10% Protein
- Seitan, Natur = 21,3 Gramm Protein | 119 Kcal | 72% Protein
- Tofu Natur = 13,5 Gramm Protein | 129 Kcal | 42% Protein
- Nudeln gekocht = 5,4 Gramm Protein | 150 Kcal | 14% Protein
The "Middleweight" Foods
- Brot = 5 Gramm Protein | 167 Kcal | 12% Prrotein
- Räuchertofu "Sesam / Mandel" = 19 Gramm Prrotein | 185 Kcal | 41% Protein
- Veggie Bratlinge Bayern Power = 20,1 Gramm Protein | 247 Kcal | 33% Protein
- Vegetarisches Hacksteak = 29,6 Gramm Protein | 258 Kcal | 46% Protein
- Sesam Bagel = 8,9 Gramm Protein | 272 Kcal | 13% Protein
- Frankfurter Würstchen aus Seitan = 28 Gramm Prrotein | 273 Kcal | 41% Protein
- Vollkorntoast = 10 Gramm Protein | 273 Kcal | 15% Protein
- Sojahack = 50 Gramm Protein | 285 Kcal | 70% Protein
- Veggie Cevapcici = 29 Gramm Prrotein | 285 Kcal | 41% Protein
The "Heavyweight" Foods
- Reis = 8 Gramm Protein | 334 Kcal | 10% Protein
- Haferflocken = 14,8 Gramm Protein | 17% Protein
- Bierhefe = 48 Gramm Protein | 55% Protein
- Tricolore Nudeln = 13 Gramm Protein | 355 Kcal | 15% Protein
- Vollkornnudeln = 13 Gramm Protein | 360 Kcal | 14% Protein
- Würz-Hefeflocken = 50,9 Gramm Protein | 382 Kcal | 53% Protein
- Leinsamen = 24 Gramm Protein | 398 Kcal | 24% Protein
- Knäckebrot mit Sesam/Zwiebeln Tegut = 15,9 Gramm Protein | 399 Kcal | 16% Protein
- Studentenfutter = 16 Gramm Protein | 528 Kcal | 12% Protein
- Sesam = 17,7 Gramm | 565 Kcal | 13 % Protein
- Mandeln blank = 25 Gramm | 619 Kcal | 16 % Protein
- Erdnussmus = 30,2 Gramm | 626 Kcal | 19 % Protein
Zuletzt von Gorilla am Mo Aug 08, 2011 6:26 am bearbeitet; insgesamt 1-mal bearbeitet