{"id":304623,"date":"2021-10-25T10:00:00","date_gmt":"2021-10-25T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=304623"},"modified":"2025-05-30T14:29:04","modified_gmt":"2025-05-30T12:29:04","slug":"vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/","title":{"rendered":"Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#Jake_jsou_vyhody_domaci_krabickove_diety\" title=\"Jak\u00e9 jsou v\u00fdhody dom\u00e1c\u00ed krabi\u010dkov\u00e9 diety?\">Jak\u00e9 jsou v\u00fdhody dom\u00e1c\u00ed krabi\u010dkov\u00e9 diety?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#Jidelnicek_na_hubnuti_pro_cloveka_se_sedavym_zamestnanim\" title=\"J\u00eddeln\u00ed\u010dek na hubnut\u00ed pro \u010dlov\u011bka se sedav\u00fdm zam\u011bstn\u00e1n\u00edm\">J\u00eddeln\u00ed\u010dek na hubnut\u00ed pro \u010dlov\u011bka se sedav\u00fdm zam\u011bstn\u00e1n\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#Vzorovy_tydenni_jidelnicek_na_2000_kcal\" title=\"Vzorov\u00fd t\u00fddenn\u00ed j\u00eddeln\u00ed\u010dek na 2000 kcal\">Vzorov\u00fd t\u00fddenn\u00ed j\u00eddeln\u00ed\u010dek na 2000 kcal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#Jak_si_jidelnicek_upravit_podle_svych_potreb\" title=\"Jak si j\u00eddeln\u00ed\u010dek upravit podle sv\u00fdch pot\u0159eb?\">Jak si j\u00eddeln\u00ed\u010dek upravit podle sv\u00fdch pot\u0159eb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#Jak_merit_progres\" title=\"Jak m\u011b\u0159it progres?\">Jak m\u011b\u0159it progres?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pl\u00e1nov\u00e1n\u00ed a chyst\u00e1n\u00ed j\u00eddel dop\u0159edu v\u00e1m v\u00fdrazn\u011b usnadn\u00ed pln\u011bn\u00ed c\u00edl\u016f, a\u0165 u\u017e se sna\u017e\u00edte zhubnout, zdrav\u011b p\u0159ibrat, nebo m\u00edt dostatek energie na v\u0161echny aktivity. Tak\u00e9 d\u00edky tomu u\u0161et\u0159\u00edte drahocenn\u00fd \u010das, pen\u00edze i p\u0159em\u00fd\u0161len\u00ed, co si rychle uva\u0159it, kdy\u017e u\u017e m\u00e1te hlad. <strong>Budete tak m\u00edt v\u00edc pod kontrolou v\u0161e, co sn\u00edte,<\/strong> a podpo\u0159\u00edte tak sv\u00e9 odhodl\u00e1n\u00ed dos\u00e1hnout vysn\u011bn\u00e9 postavy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dl\u00e1nku jsme si pro v\u00e1s p\u0159ipravili <strong>t\u00fddenn\u00ed stravovac\u00ed pl\u00e1n s 5 denn\u00edmi j\u00eddly,<\/strong> s pr\u016fm\u011brnou kalorickou hodnotou 2000 kcal. Je nastaven pro pot\u0159eby \u010dlov\u011bka se sedav\u00fdm zam\u011bstn\u00e1n\u00edm a se sportovn\u00ed aktivitou n\u011bkolikr\u00e1t t\u00fddn\u011b. Mohou jej vyu\u017e\u00edt nap\u0159\u00edklad \u017eeny, kter\u00e9 pravideln\u011b cvi\u010d\u00ed a sna\u017e\u00ed se pozvolna hubnout. Hod\u00ed se ale tak\u00e9 pro mu\u017ee s men\u0161\u00edm pod\u00edlem pohybov\u00e9 aktivity, kte\u0159\u00ed rovn\u011b\u017e usiluj\u00ed o hubnut\u00ed. Krom\u011b toho si tento j\u00eddeln\u00ed\u010dek m\u016f\u017eete upravit podle sv\u00fdch pot\u0159eb nebo jej vyu\u017e\u00edt jako inspiraci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_vyhody_domaci_krabickove_diety\"><\/span>Jak\u00e9 jsou v\u00fdhody dom\u00e1c\u00ed krabi\u010dkov\u00e9 diety?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ipravit si j\u00eddlo dop\u0159edu podle j\u00eddeln\u00ed\u010dku sice vy\u017eaduje pl\u00e1nov\u00e1n\u00ed a dobrou organizaci, ale rozhodn\u011b se to vyplat\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sv\u00fdch c\u00edl\u016f dos\u00e1hnete snadn\u011bji<\/h3>\n\n\n\n<p>Kdy\u017e si budete chystat j\u00eddlo podle dob\u0159e nastaven\u00e9ho stravovac\u00edho pl\u00e1nu, zv\u00fd\u0161\u00edte \u0161anci na \u00fasp\u011bch v hubnut\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00e9m p\u0159ib\u00edr\u00e1n\u00ed<\/a> nebo jin\u00e9m c\u00edli, kter\u00fd jste si stanovili. Vyv\u00e1\u017een\u00fdm j\u00eddeln\u00ed\u010dkem tak\u00e9 podpo\u0159\u00edte sportovn\u00ed v\u00fdkon, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u016fst sval\u016f<\/a> a regeneraci. Zaj\u00edmav\u00e9 v\u00fdsledky p\u0159inesla tak\u00e9 studie, podle kter\u00e9 se doma p\u0159ipraven\u00e1 strava spojuje s vy\u0161\u0161\u00edm mno\u017estv\u00edm sn\u011bden\u00e9ho ovoce i <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny <\/a>a vy\u0161\u0161\u00ed pravd\u011bpodobnost\u00ed udr\u017een\u00ed zdrav\u00e9 hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg\" alt=\"V\u00fdhody dom\u00e1c\u00ed krabi\u010dkov\u00e9 diety\" class=\"wp-image-304658\" title=\"V\u00fdhody dom\u00e1c\u00ed krabi\u010dkov\u00e9 diety\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg 870w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-309x400.jpg 309w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-1188x1536.jpg 1188w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1.jpg 1425w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. U\u0161et\u0159\u00edte \u010das a pen\u00edze<\/h3>\n\n\n\n<p>Krabi\u010dky s hlavn\u00edm j\u00eddlem si m\u016f\u017eete p\u0159ipravit na n\u011bkolik dn\u00ed dop\u0159edu. M\u016f\u017eete si na to vyhradit nap\u0159\u00edklad 1\u20132 hodiny o v\u00edkendu a pak je\u0161t\u011b stejn\u00fd \u010das p\u0159es t\u00fdden. Nachyst\u00e1te si tak najednou n\u011bkolik porc\u00ed p\u0159\u00edloh, masa \u010di jin\u00fdch b\u00edlkovin, kter\u00e9 v\u00e1m vysta\u010d\u00ed na 2\u20133 dny. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159edem p\u0159ipraven\u00e9 j\u00eddlo pak jen oh\u0159ejete, obohat\u00edte o \u010derstvou zeleninu a vyv\u00e1\u017een\u00fd pokrm je na sv\u011bt\u011b. D\u00edky tomu <strong>u\u0161et\u0159\u00edte \u010das,<\/strong> kter\u00fd m\u016f\u017eete vyu\u017e\u00edt na sv\u00e9 z\u00e1jmy. Strava nachystan\u00e1 doma je tak\u00e9 typicky <strong>levn\u011bj\u0161\u00ed ne\u017e j\u00eddlo v restaurac\u00edch<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nebudete muset improvizovat&nbsp;<\/h3>\n\n\n\n<p>Kdy\u017e nem\u00e1te p\u0159ipraven\u00e9 j\u00eddlo a p\u0159epadne v\u00e1s hlad, sn\u00edte nejsp\u00ed\u0161 to prvn\u00ed, co uvid\u00edte. J\u00eddlem nachystan\u00fdm dop\u0159edu si tak zajist\u00edte, \u017ee nebudete ve chv\u00edl\u00edch vl\u010d\u00edho hladu podl\u00e9hat nezdrav\u00fdm sladkostem nebo tu\u010dn\u00fdm j\u00eddl\u016fm z rychl\u00e9ho ob\u010derstven\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. P\u0159iprav\u00edte si j\u00eddlo podle sv\u00fdch p\u0159edstav<\/h3>\n\n\n\n<p>Vy zn\u00e1te sv\u00e9 chu\u0165ov\u00e9 poh\u00e1rky nejl\u00e9pe a v\u00edte, jak je pot\u011b\u0161it. P\u0159i p\u0159\u00edprav\u011b j\u00eddla tak m\u016f\u017eete pou\u017e\u00edt <strong>obl\u00edben\u00e9 <a href=\"https:\/\/gymbeam.cz\/koreni\" target=\"_blank\" aria-label=\"ko\u0159en\u00ed \u010di bylinky (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ko\u0159en\u00ed \u010di bylinky<\/a> <\/strong>a r\u016fzn\u011b experimentovat s jejich kombinacemi. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Budete j\u00edst pravideln\u011b<\/h3>\n\n\n\n<p>D\u00edky p\u0159edem p\u0159ipraven\u00e9mu j\u00eddlu si tak\u00e9 zajist\u00edte, \u017ee nevynech\u00e1te t\u0159eba ob\u011bd nebo sva\u010dinu, co\u017e by v pozd\u011bj\u0161\u00ed \u010d\u00e1sti dne mohlo v\u00e9st k p\u0159ejeden\u00ed. V t\u00e9to spojitosti jsou \u010dast\u00e9 a zn\u00e1m\u00e9 zejm\u00e9na ve\u010dern\u00ed n\u00e1jezdy na ledni\u010dku. <strong>Pravideln\u00e1 strava se naopak spojuje s vy\u0161\u0161\u00edm \u00fasp\u011bchem p\u0159i hubnut\u00ed.<\/strong> Jednodu\u0161e budete sv\u00e9mu t\u011blu dop\u0159\u00e1vat v\u0161e, co pot\u0159ebuje, a d\u00edky tomu tak budete m\u00edt b\u011bhem dne vyrovnanou hladinu energie a nebudete se c\u00edtit zbyte\u010dn\u011b unaven\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"54646,54667,56392,56566,53113,58795,51076,36616,49777,30248,5951,36262,34501,28101 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jidelnicek_na_hubnuti_pro_cloveka_se_sedavym_zamestnanim\"><\/span>J\u00eddeln\u00ed\u010dek na hubnut\u00ed pro \u010dlov\u011bka se sedav\u00fdm zam\u011bstn\u00e1n\u00edm<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>J\u00eddeln\u00ed\u010dek m\u016f\u017eeme napl\u00e1novat t\u0159eba pro Valent\u00fdnu, kter\u00e1 se u\u017e n\u011bkolik let sna\u017e\u00ed zhubnout pomoc\u00ed p\u0159\u00edsn\u00fdch diet. Ty j\u00ed ale nikdy nep\u0159inesly dlouhodob\u00e9 v\u00fdsledky. Tentokr\u00e1t se proto rozhodla vydat jist\u011bj\u0161\u00ed a udr\u017eiteln\u011bj\u0161\u00ed cestou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valent\u00fdna si spo\u010d\u00edtala energetick\u00fd p\u0159\u00edjem, kter\u00fd by j\u00ed m\u011bl zajistit postupn\u00e9 hubnut\u00ed. M\u00e1 30 let a pracuje v bance, kam doj\u00ed\u017ed\u00ed tramvaj\u00ed. M\u00e1 tak sedav\u00e9 zam\u011bstn\u00e1n\u00ed. V sou\u010dasnosti se ale sna\u017e\u00ed co nejv\u00edce chodit, aby maxim\u00e1ln\u011b podpo\u0159ila svou snahu. Tak\u00e9 nav\u0161t\u011bvuje 2kr\u00e1t t\u00fddn\u011b posilovnu, kde cvi\u010d\u00ed p\u0159ev\u00e1\u017en\u011b silov\u011b, a 2kr\u00e1t t\u00fddn\u011b se jde na 30 minut prob\u011bhnout. Aktu\u00e1ln\u011b v\u00e1\u017e\u00ed 79 kg, m\u011b\u0159\u00ed 175 cm a m\u00e1 odhadem 27 % t\u011blesn\u00e9ho tuku.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg\" alt=\"Vzorov\u00fd j\u00eddeln\u00ed\u010dek na 2000 kcal na hubnut\u00ed\" class=\"wp-image-304672\" style=\"width:843px;height:563px\" title=\"Vzorov\u00fd j\u00eddeln\u00ed\u010dek na 2000 kcal na hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Kdy\u017e si v\u0161e zadala do <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkula\u010dky energetick\u00e9ho p\u0159\u00edjmu<\/a>, vy\u0161lo j\u00ed, \u017ee by m\u011bla j\u00edst p\u0159ibli\u017en\u011b <strong>2021 kcal, 245 g sacharid\u016f, 134 g b\u00edlkovin a 56 g tuk\u016f. <\/strong>P\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku se tak budeme sna\u017eit co nejv\u00edce p\u0159ibl\u00ed\u017eit t\u011bmto doporu\u010den\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valent\u00fdn\u011b vyhovuje j\u00edst 5kr\u00e1t denn\u011b a nem\u00e1 \u017e\u00e1dn\u00e9 potravinov\u00e9 alergie nebo jin\u00e9 omezen\u00ed. R\u00e1da st\u0159\u00edd\u00e1 \u017eivo\u010di\u0161n\u00e9 a rostlinn\u00e9 zdroje b\u00edlkovin a tak\u00e9 r\u016fzn\u00e9 druhy p\u0159\u00edloh, ovoce a zeleniny. Sn\u00eddani v\u011bt\u0161inou st\u00edh\u00e1 doma nebo si ji vezme v krabi\u010dce do pr\u00e1ce, kdy\u017e se v klidu r\u00e1no nest\u00edh\u00e1 naj\u00edst. Do krabi\u010dek si rovn\u011b\u017e p\u0159ipravuje sva\u010diny a ob\u011bdy. V\u0161e si vezme do v\u011bt\u0161\u00ed kabelky nebo do <a href=\"https:\/\/gymbeam.cz\/taska-na-jidlo-fit-prep-black-6-krabicek-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ta\u0161ky na j\u00eddlo<\/a>, a <strong>m\u00e1 tak s sebou stravu na cel\u00fd den a v pr\u00e1ci u\u017e nemus\u00ed p\u0159em\u00fd\u0161let, co bude j\u00edst.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky tomu neskon\u010d\u00ed na ob\u011bd\u011b v bl\u00edzk\u00e9 fast food restauraci a na sva\u010dinu nesn\u00ed celou \u010dokol\u00e1du koupenou v kant\u00fdn\u011b, jak tomu bylo v minulosti. Nyn\u00ed se sna\u017e\u00ed j\u00edst ka\u017ed\u00e9 2\u20133 hodiny plnohodnotn\u00e9 j\u00eddlo, kter\u00e9 ji d\u00edky vyv\u00e1\u017een\u00e9mu slo\u017een\u00ed a dostate\u010dn\u00e9mu mno\u017estv\u00ed b\u00edlkovin a vl\u00e1kniny spolehliv\u011b zasyt\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tento j\u00eddeln\u00ed\u010dek m\u016f\u017ee vyhovovat tak\u00e9 mu\u017e\u016fm, kte\u0159\u00ed maj\u00ed sedav\u00e9 zam\u011bstn\u00e1n\u00ed, cvi\u010d\u00ed jen ob\u010das a sna\u017e\u00ed se zhubnout.<\/strong> Zda je vhodn\u00fd i pro v\u00e1s, zjist\u00edte jednodu\u0161e podle v\u00fdpo\u010dtu v na\u0161\u00ed online kalkula\u010dce. P\u0159\u00edpadn\u011b si jej m\u016f\u017eete lehce upravit, aby v\u00edce odpov\u00eddal va\u0161im pot\u0159eb\u00e1m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce o tom, jak si nastavit p\u0159\u00edjem energie a \u017eivin dle sv\u00fdch c\u00edl\u016f, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1704\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg\" alt=\"Dom\u00e1c\u00ed krabi\u010dkov\u00e1 dieta na hubnut\u00ed\" class=\"wp-image-304770\" style=\"width:843px\" title=\"Dom\u00e1c\u00ed krabi\u010dkov\u00e1 dieta na hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_tydenni_jidelnicek_na_2000_kcal\"><\/span>Vzorov\u00fd t\u00fddenn\u00ed j\u00eddeln\u00ed\u010dek na 2000 kcal<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V r\u00e1mci t\u00fddne nemus\u00ed Valent\u00fdna sn\u00edst ka\u017ed\u00fd den p\u0159esn\u011b 2021 kcal, 245 g sacharid\u016f, 134 g b\u00edlkovin a 56 g tuk\u016f, jak j\u00ed doporu\u010dila kalkula\u010dka. Takto p\u0159esn\u011b to ani nejde, proto\u017ee nikdy nem\u00e1me 100% jistotu, \u017ee to, co sn\u00edme, m\u00e1 opravdu takovou hodnotu, jakou jsme si spo\u010d\u00edtali. <strong>Bohat\u011b sta\u010d\u00ed, kdy\u017e t\u011bmto hodnot\u00e1m bude odpov\u00eddat dlouhodob\u00fd pr\u016fm\u011br.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na celkovou energetickou hodnotu m\u00e1 vliv nap\u0159\u00edklad <strong>kuchy\u0148sk\u00e1 \u00faprava, obsah vl\u00e1kniny nebo efektivita na\u0161eho tr\u00e1vic\u00edho syst\u00e9mu.<\/strong> Krom\u011b toho m\u00e1 ka\u017ed\u00fd \u010dlov\u011bk jinou genetickou v\u00fdbavu a hormon\u00e1ln\u00ed prost\u0159ed\u00ed, co\u017e jsou faktory, kter\u00e9 tak\u00e9 ovliv\u0148uj\u00ed energetick\u00fd metabolismus. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hodnoty vypo\u010d\u00edtan\u00e9 na\u0161\u00ed online kalkula\u010dkou tak nutn\u011b nemus\u00ed 100% odr\u00e1\u017eet skute\u010dn\u00e9 mno\u017estv\u00ed i kv\u016fli v\u00fd\u0161e zm\u00edn\u011bn\u00fdm faktor\u016fm. Daj\u00ed v\u00e1m ale p\u0159edstavu o tom, kolik toho za den pr\u016fm\u011brn\u011b sn\u00edte. Na z\u00e1klad\u011b toho pak snadno m\u016f\u017eete pozorovat reakce organismu a j\u00eddeln\u00ed\u010dek d\u00e1l upravit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uveden\u00e9 mno\u017estv\u00ed v j\u00eddeln\u00ed\u010dku<strong> odpov\u00edd\u00e1 surovin\u00e1m v syrov\u00e9m stavu <\/strong>(p\u0159ed uva\u0159en\u00edm). V\u00fdsledn\u00e9 nutri\u010dn\u00ed hodnoty se mohou li\u0161it podle slo\u017een\u00ed konkr\u00e9tn\u00ed potraviny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pond\u011bl\u00ed<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd p\u0159\u00edjem za den: <\/strong>2030 kcal, 137 g b\u00edlkovin, 241 g sacharid\u016f, 54 g tuku, 40 g vl\u00e1kniny<span style=\"color:#ff6600\" class=\"tadv-color\"> [7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00ed chod<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>J\u00eddlo<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00eddan\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vlo\u010dkov\u00e1 ka\u0161e \u2013&nbsp; 5zrnn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlo\u010dky<\/a> (50 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> (vegan\/syrov\u00e1tkov\u00fd 30 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9 m\u00e1slo<\/a> (20 g), ban\u00e1n (100 g), \u010dokol\u00e1dov\u00fd bezkalorick\u00fd<a href=\"https:\/\/gymbeam.cz\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\"> sirup<\/a> (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0158eck\u00fd jogurt bez tuku (140 g), mandarinka (100 g), <a href=\"https:\/\/gymbeam.cz\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u0159upav\u00e9 muesli<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed prsa (150 g) na kari, olej (5 g), r\u00fd\u017ee (70 g), du\u0161en\u00e1 zelenina (150 g) na oleji (5 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kn\u00e4ckebrot (40 g), s\u00fdr cottage (100 g), mrkev (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">T\u011bstoviny (70 g) s <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" class=\"ek-link\">tu\u0148\u00e1kem <\/a>ve vlastn\u00ed \u0161\u0165\u00e1v\u011b (90 g) a raj\u010datovou om\u00e1\u010dkou (150 g), olej \u0159epkov\u00fd (10 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u00dater\u00fd<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd p\u0159\u00edjem za den: <\/strong>2017 kcal, 132 g b\u00edlkovin, 246 g sacharid\u016f, 53 g tuku, 34 g vl\u00e1kniny <span style=\"color:#ff6600\" class=\"tadv-color\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><\/strong><center><strong>Denn\u00ed chod<\/strong><\/center><strong><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>J\u00eddlo<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00eddan\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">M\u00edchan\u00e1 vejce (1 vejce + 25 g tekut\u00fdch <a href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlk\u016f<\/a>) se zelen\u00fdmi fazolkami (100 g), na <a href=\"https:\/\/gymbeam.cz\/ciste-ghi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a> (10 g), \u017eitn\u00fd chl\u00e9b (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010cokol\u00e1dov\u00fd <a href=\"https:\/\/gymbeam.cz\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Milkshake<\/a> (1 ks), hroznov\u00e9 v\u00edno (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgur (70 g) s <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu <\/a>(natural 150 g) a du\u0161enou cuketou a raj\u010daty (150 g) restovan\u00fdm na olivov\u00e9m oleji (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ryzova-kase-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">R\u00fd\u017eov\u00e1 ka\u0161e<\/a> (50 g) s proteinem (25 g) a malinami (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sardinkov\u00e1 pomaz\u00e1nka (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-v-olivovem-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a> ve vlastn\u00ed \u0161\u0165\u00e1v\u011b (90 g), m\u00e1slo (10 g), ho\u0159\u010dice (5 g), cibule, s\u016fl a pep\u0159 dle chuti)), \u017eitn\u00fd chl\u00e9b (80 g), paprika (100 g)&nbsp;&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">St\u0159eda<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd p\u0159\u00edjem za den: <\/strong>2028 kcal, 141 g b\u00edlkovin, 239 g sacharid\u016f, 53 g tuku, 32 g vl\u00e1kniny <span style=\"color:#ff6600\" class=\"tadv-color\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00ed chod<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>J\u00eddlo<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00eddan\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">Overnight oats: ovesn\u00e9 vlo\u010dky (50 g), b\u00edl\u00fd jogurt 2,7% (50 g), <a href=\"https:\/\/gymbeam.cz\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> (15 g), jahody (100 g), nasekan\u00e1 ho\u0159k\u00e1 \u010dokol\u00e1da (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Skyr natur (150 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 granola<\/a> (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Quinoa bowl: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa <\/a>(70 g), ope\u010den\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> (100 g) se s\u00f3jovou om\u00e1\u010dkou a bylinkami (bez oleje), <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do <\/a>(30 g), cherry raj\u010data, okurka a rukola (celkem 150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">R\u00fd\u017eov\u00e9 chleb\u00ed\u010dky (40 g), kr\u016ft\u00ed \u0161unka (50 g), ban\u00e1n (120 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">Quesadilla: celozrnn\u00e1 tortilla (90 g), pln\u011bn\u00e1 trhan\u00fdm ku\u0159ec\u00edm masem (prsn\u00ed, 100 g), tvrd\u00fdm s\u00fdrem 30% (50 g) a raj\u010datovou salsou (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010ctvrtek<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd p\u0159\u00edjem za den: <\/strong>2034 kcal, 133 g b\u00edlkovin, 237 g sacharid\u016f, 53 g tuku, 38 g vl\u00e1kniny <span style=\"color:#ff6600\" class=\"tadv-color\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00ed chod<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>J\u00eddlo<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00eddan\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zape\u010den\u00e1 ka\u0161e: <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a> (50 g), vaje\u010dn\u00e9 b\u00edlky (25 g), protein (25 g), lesn\u00ed ovoce (150 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-pomazanka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1dov\u00e1 pomaz\u00e1nka<\/a> (20 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kef\u00edrov\u00e9 ml\u00e9ko (250 ml), sm\u011bs su\u0161en\u00e9ho ovoce a o\u0159ech\u016f (40 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010den\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/losos-cs\/\" class=\"ek-link\">losos <\/a>(125 g) se zelen\u00fdmi fazolkami (150 g) a bat\u00e1ty (300 g) (na pe\u010d\u00edc\u00edm pap\u00ed\u0159e, bez tuku)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" class=\"ek-link\">Proteinov\u00e1 co<\/a><a aria-label=\"o (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" class=\"ek-link\">kie <\/a>(75 g), ananas (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sandwich (celozrnn\u00fd toastov\u00fd chl\u00e9b 100 g), s\u00fdr cottage (50 g), <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1k<\/a> ve vlastn\u00ed \u0161\u0165\u00e1v\u011b (90 g), sal\u00e1tov\u00e1 okurka + listov\u00fd sal\u00e1t (150 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">P\u00e1tek<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd p\u0159\u00edjem za den: <\/strong>2028 kcal, 135 g b\u00edlkovin, 242 g sacharid\u016f, 53 g tuku, 40 g vl\u00e1kniny <span style=\"color:#ff6600\" class=\"tadv-color\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00ed chod<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>J\u00eddlo<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00eddan\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteinov\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinky <\/a>(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sm\u011bs na pala\u010dinky <\/a>(50 g), n\u00edzkotu\u010dn\u00e9 ml\u00e9ko (100 g), olej (3 g)), ban\u00e1n (120 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-mandlove-maslo-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlov\u00e9<\/a> m\u00e1slo (20 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/agave-sirup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ag\u00e1vov\u00fd<\/a> sirup (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u00edl\u00fd jogurt 2,7% (120 g), k\u0159upav\u00e9 muesli (35 g), jablko (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kr\u016ft\u00ed maso prsn\u00ed (150 g), s brokolic\u00ed (150 g) restovan\u00e9 na oleji (5 g), pohanka (70 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/knackebroty-fibre-wasa.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kn\u00e4ckebrot<\/a> (40 g), tvrd\u00fd s\u00fdr 30% (50 g), paprika (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">Celozrnn\u00e1 tortilla (90 g) s ope\u010den\u00fdm <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitanem<\/a> (100 g), \u010derstvou zeleninou (150 g) a jogurtov\u00fdm dresinkem (b\u00edl\u00fd jogurt 30 g, olivov\u00fd olej 5 g, bylinky)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sobota<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd p\u0159\u00edjem za den: <\/strong>2012 kcal, 131 g b\u00edlkovin, 244 g sacharid\u016f, 54 g tuku, 40 g vl\u00e1kniny <span style=\"color:#ff6600\" class=\"tadv-color\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00ed chod<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>J\u00eddlo<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00eddan\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vaje\u010dn\u00e1 omeleta: vejce (1 ks), tekut\u00e9 b\u00edlky (25 g), cherry raj\u010data, \u017eampiony a \u010derstv\u00fd \u0161pen\u00e1t (celkem 150 g) na oleji (5 g), k omelet\u011b celozrnn\u00fd chl\u00e9b (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mug cake (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinovy-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sm\u011bs<\/a> na mug cake (50 g), n\u00edzkotu\u010dn\u00e9 ml\u00e9ko (50 g)), pomeran\u010d (120 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">R\u00fd\u017eov\u00e9 nudle (70 g) s ku\u0159ec\u00edm masem (prsn\u00ed, 150 g), s\u00f3jovou om\u00e1\u010dkou, kuku\u0159ic\u00ed a hr\u00e1\u0161kem (celkem 50 g) restovan\u00fdm na oleji (5 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/kukuricne-chlebicky-s-amarantem-sonko.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kuku\u0159i\u010dn\u00e9<\/a> chleb\u00ed\u010dky (40 g) s kr\u00e9mov\u00fdm s\u00fdrem light (20 g) a kr\u016ft\u00ed \u0161unkou (50 g), mrkev (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">Listov\u00fd sal\u00e1t s mozzarellou light (120 g), sterilovanou <a href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"cizrnou (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cizrnou<\/a> (100 g) a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-lneny-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olivov\u00fdm<\/a> olejem (5 g), \u017eitn\u00fd chl\u00e9b (80 g)&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ned\u011ble<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd p\u0159\u00edjem za den: <\/strong>2017 kcal, 136 g b\u00edlkovin, 240 g sacharid\u016f, 56 g tuku, 31 g vl\u00e1kniny <span style=\"color:#ff6600\" class=\"tadv-color\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00ed chod<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>J\u00eddlo<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00eddan\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">L\u00edvance: \u0161paldov\u00e1 mouka (60 g), kyp\u0159\u00edc\u00ed pr\u00e1\u0161ek, protein (25 g), vejce (1 ks), kokosov\u00fd<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-rbd-kokosovy-olej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> olej<\/a> na sma\u017een\u00ed (5 g), na l\u00edvance <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-javorovy-sirup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">javorov\u00fd <\/a>sirup (10 g) a n\u00edzkokalorick\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/jammy-spread-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovocn\u00fd d\u017eem<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/7-zrnne-ryzove-chlebicky-s-divokou-ryzi-sonko.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">R\u00fd\u017eov\u00fd<\/a> chleb\u00ed\u010dek (40 g), <a href=\"https:\/\/gymbeam.cz\/hummus-lovege.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hummus<\/a> (20 g), tofu natural (80 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Restovan\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/hovezi-maso\/\" class=\"ek-link\">hov\u011bz\u00ed maso<\/a> (100 g) s cuketou, paprikou a \u010dervenou cibul\u00ed celkem (150 g) na ghee (5 g), brambory (300 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteinov\u00e1 <a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ty\u010dinka<\/a> (60 g), jablko (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tu\u0148\u00e1kov\u00e1 pomaz\u00e1nka (tu\u0148\u00e1k ve vlastn\u00ed \u0161\u0165\u00e1v\u011b 90 g, <a href=\"https:\/\/gymbeam.cz\/bio-horcice-jemna-primavika.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010dice<\/a> 5 g, cottage 50 g, s\u016fl, cibule dle chuti), \u017eitn\u00fd chl\u00e9b (100 g), raj\u010data (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_si_jidelnicek_upravit_podle_svych_potreb\"><\/span>Jak si j\u00eddeln\u00ed\u010dek upravit podle sv\u00fdch pot\u0159eb?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>J\u00eddla, kter\u00e1 m\u00e1te v j\u00eddeln\u00ed\u010dku napl\u00e1novan\u00e1, m\u016f\u017eete v r\u00e1mci dne mezi sebou pohodln\u011b prohazovat. Klidn\u011b si tak vym\u011b\u0148te dopoledn\u00ed sva\u010dinu za odpoledn\u00ed nebo ob\u011bdy za ve\u010de\u0159e. Je to \u010dist\u011b na v\u00e1s, nic nen\u00ed vytesan\u00e9 do kamene. V p\u0159\u00edpad\u011b, \u017ee se stravujete v re\u017eimu p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed, sn\u011bzte v\u0161echny chody v \u010dasov\u00e9m okn\u011b, kter\u00e9 jste si pro p\u0159\u00edjem stravy ur\u010dili.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednotliv\u00e9 dny v j\u00eddeln\u00ed\u010dku mezi sebou m\u016f\u017eete m\u011bnit dle pot\u0159eby<\/strong> a vlastn\u00edch preferenc\u00ed. N\u011bkter\u00e9 z nich m\u016f\u017eete v r\u00e1mci t\u00fddne dokonce n\u011bkolikr\u00e1t zopakovat. Nen\u00ed ale vhodn\u00e9 j\u00edst ka\u017ed\u00fd den stejn\u00e9 potraviny, proto\u017ee pak va\u0161e strava nebude dostate\u010dn\u011b pestr\u00e1 a st\u00e1le se opakuj\u00edc\u00ed j\u00eddla v\u00e1m nejsp\u00ed\u0161 brzy p\u0159estanou chutnat. <strong>V r\u00e1mci \u0161et\u0159en\u00ed \u010dasu si m\u016f\u017eete v\u017edy na dal\u0161\u00ed 2\u2013<\/strong><strong>\u2060<\/strong><strong>3 dny p\u0159ipravit nap\u0159\u00edklad stejn\u00fd ob\u011bd a ve\u010de\u0159i. <\/strong>D\u00edky tomu pak nemus\u00edte ka\u017ed\u00fd den va\u0159it 2 nov\u00e1 j\u00eddla na dal\u0161\u00ed den.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte tak j\u00edst p\u0159esn\u011b podle rozpisu. V pond\u011bl\u00ed si klidn\u011b dejte j\u00eddla, kter\u00e1 m\u00e1te napl\u00e1novan\u00e1 na p\u00e1tek. <strong>N\u011bkter\u00e9 potraviny maj\u00ed podobn\u00e9 v\u00fd\u017eivov\u00e9 hodnoty, a d\u00edky tomu je mo\u017en\u00e9 jejich prost\u0159\u00edd\u00e1n\u00ed.<\/strong> Kdy\u017e m\u00e1te nap\u0159\u00edklad napl\u00e1novan\u00fd bulgur, kter\u00fd v\u00e1m zrovna ve sp\u00ed\u017ei chyb\u00ed, m\u016f\u017eete jej s klidn\u00fdm sv\u011bdom\u00edm nahradit stejn\u00fdm mno\u017estv\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryze\/\" class=\"ek-link\">r\u00fd\u017ee <\/a>nebo kuskusu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i takov\u00fdch z\u00e1m\u011bn\u00e1ch ale v\u017edy myslete na to, \u017ee <strong>surovina, kterou jste zvolili, mus\u00ed m\u00edt podobn\u00e9 vlastnosti jako ta p\u016fvodn\u00ed.<\/strong> T\u0159eba p\u0159\u00edrodn\u00ed ke\u0161u o\u0159\u00ed\u0161ky byste nem\u011bli m\u011bnit za ty obalen\u00e9 v \u010dokol\u00e1d\u011b nebo b\u00edl\u00fd jogurt s n\u00edzk\u00fdm % tuku nen\u00ed vhodn\u00e9 nahrazovat smetanov\u00fdm s ovocnou p\u0159\u00edchut\u00ed. Tyto varianty mohou toti\u017e obsahovat v\u00edce \u010di m\u00e9n\u011b kalori\u00ed a tak\u00e9 jin\u00e9 hodnoty pro b\u00edlkoviny, sacharidy a tuky. Kv\u016fli tomu by se potom v\u00e1\u0161 celodenn\u00ed p\u0159\u00edjem mohl celkem podstatn\u011b li\u0161it od toho doporu\u010den\u00e9ho.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1124x749.jpg\" alt=\"Jak si upravit j\u00eddeln\u00ed\u010dek a snadn\u011bji hubnout?\" class=\"wp-image-304704\" style=\"width:843px;height:562px\" title=\"Jak si upravit j\u00eddeln\u00ed\u010dek a snadn\u011bji hubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 potraviny maj\u00ed podobn\u00e9 v\u00fd\u017eivov\u00e9 hodnoty?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Obiloviny a t\u011bstoviny:<\/strong> R\u00fd\u017ee, bulgur, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskus<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">quinoa<\/a>, pohanka, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" class=\"ek-link\">t\u011bstoviny<\/a>, \u0161pagety, nudle.<\/li>\n\n\n\n<li><strong>Mouky: <\/strong>\u0160paldov\u00e1, \u017eitn\u00e1, pohankov\u00e1, r\u00fd\u017eov\u00e1, ovesn\u00e1, celozrnn\u00e1 p\u0161eni\u010dn\u00e1.<\/li>\n\n\n\n<li><strong>Ka\u0161e<\/strong> (bez p\u0159idan\u00e9ho cukru, tuku a dal\u0161\u00edch ingredienc\u00ed): Ovesn\u00e1, r\u00fd\u017eov\u00e1, j\u00e1hlov\u00e1, pohankov\u00e1, kuku\u0159i\u010dn\u00e1, quinoov\u00e1.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Pe\u010divo:<\/strong> \u017eitn\u00e9, \u0161paldov\u00e9, celozrnn\u00e9 p\u0161eni\u010dn\u00e9, pohankov\u00e9.&nbsp;<\/li>\n\n\n\n<li><strong>Trvanliv\u00e9 pe\u010divo:<\/strong> R\u00fd\u017eov\u00e9, kuku\u0159i\u010dn\u00e9 \u010di grahamov\u00e9 chleb\u00ed\u010dky, kn\u00e4ckebroty.<\/li>\n\n\n\n<li><strong>Lu\u0161t\u011bniny: <\/strong>\u010co\u010dka, hr\u00e1ch, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cizrna\/\" class=\"ek-link\">cizrna<\/a>, fazole.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cerstv\u00e9 ovoce s n\u00edzk\u00fdm obsahem kalori\u00ed: <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/maliny-cs\/\" class=\"ek-link\">Maliny<\/a>, jahody, bor\u016fvky, ostru\u017einy a dal\u0161\u00ed lesn\u00ed (bobulovit\u00e9) ovoce.<\/li>\n\n\n\n<li><strong>\u010cerstv\u00e9 ovoce se st\u0159edn\u00edm obsahem kalori\u00ed: <\/strong>Pomeran\u010d, mandarinka, grep, pomelo, kiwi, jablko, hru\u0161ka, broskev, meru\u0148ky, nektarinka, \u0161vestky.<\/li>\n\n\n\n<li><strong>\u010cerstv\u00e9 ovoce s m\u00edrn\u011b vy\u0161\u0161\u00edm obsahem kalori\u00ed: <\/strong>Ban\u00e1n, hroznov\u00e9 v\u00edno, f\u00edky.<\/li>\n\n\n\n<li><strong>\u010cerstv\u00e1 zelenina: <\/strong>Raj\u010data, okurka, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/cuketa-cs\/\">cuketa<\/a>, paprika, zelen\u00e9 fazolky, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/spenat-cs\/\">\u0161pen\u00e1t <\/a>a dal\u0161\u00ed listov\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\">zelenina<\/a>. <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mrkev-cs\/\">Mrkev<\/a>, kuku\u0159ice, \u010derven\u00e1 \u0159epa a zelen\u00fd hr\u00e1\u0161ek maj\u00ed m\u00edrn\u011b vy\u0161\u0161\u00ed kalorickou hodnotu. <\/li>\n\n\n\n<li><strong>Brambory, bat\u00e1ty<\/strong> a topinambury.<\/li>\n\n\n\n<li><strong>Oleje a tuky: <\/strong>\u0158epkov\u00fd, olivov\u00fd, slune\u010dnicov\u00fd, kokosov\u00fd, ghee, ln\u011bn\u00fd, avok\u00e1dov\u00fd, d\u00fd\u0148ov\u00fd.<\/li>\n\n\n\n<li><strong>O\u0159echy a sem\u00ednka<\/strong> (nepra\u017een\u00e9, neochucen\u00e9): Mandle, ara\u0161\u00eddy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">ke\u0161u<\/a>, brazilsk\u00e9, makadamov\u00e9, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/pistacie-cs\/\" class=\"ek-link\">pist\u00e1cie<\/a>, vla\u0161sk\u00e9, l\u00edskov\u00e9 atd.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">O\u0159echov\u00e1 m\u00e1sla<\/a><\/strong> (100% obsah o\u0159ech\u016f, bez cukru a dal\u0161\u00edch ingredienc\u00ed): Ara\u0161\u00eddov\u00e9, ke\u0161u, mandlov\u00e9 atd.&nbsp;<\/li>\n\n\n\n<li><strong>Maso:<\/strong> B\u00edl\u00e9 libov\u00e9 maso: <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a>, kr\u016ft\u00ed prsn\u00ed, kr\u00e1l\u00edk. \u010cerven\u00e9 libov\u00e9 maso: vep\u0159ov\u00e1 k\u00fdta nebo panenka, hov\u011bz\u00ed zadn\u00ed, telec\u00ed, srn\u010d\u00ed, kan\u010d\u00ed.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg\" alt=\"Jak zv\u00fd\u0161it nebo sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem v j\u00eddeln\u00ed\u010dku?\" class=\"wp-image-304718\" title=\"Jak zv\u00fd\u0161it nebo sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem v j\u00eddeln\u00ed\u010dku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476.jpg 1272w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jak zv\u00fd\u0161it nebo sn\u00ed\u017eit kalorickou hodnotu j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<p>Uveden\u00fd j\u00eddeln\u00ed\u010dek je sice nastaven na +- 2000 kcal, ale pokud v\u00e1m tato hodnota nevyhovuje, m\u016f\u017eete jej upravit. Jednoduch\u00fdm zp\u016fsobem, jak na to, p\u0159edstavuj\u00ed sva\u010diny, kter\u00e9 maj\u00ed pr\u016fm\u011brn\u00fd obsah 250\u2013300 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e nap\u0159\u00edklad pot\u0159ebujete <strong>sn\u00ed\u017eit kalorickou hodnotu o 250\u2013300 kcal,<\/strong> jednodu\u0161e vynech\u00e1te dopoledn\u00ed nebo odpoledn\u00ed sva\u010dinu (nebo ob\u011b ponech\u00e1te, ale sn\u00ed\u017e\u00edte jejich gram\u00e1\u017ee na polovinu).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V opa\u010dn\u00e9m p\u0159\u00edpad\u011b, kdy\u017e chcete <strong>250\u2013300 kalori\u00ed p\u0159idat,<\/strong> m\u016f\u017eete si d\u00e1t dvojn\u00e1sobn\u00e9 mno\u017estv\u00ed n\u011bkter\u00e9 ze sva\u010din nebo nav\u00edc 2. ve\u010de\u0159i, kter\u00e1 bude surovinami a jejich mno\u017estv\u00edm odpov\u00eddat doporu\u010den\u00fdm sva\u010din\u00e1m.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_merit_progres\"><\/span>Jak m\u011b\u0159it progres?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ide\u00e1ln\u00ed tempo hubnut\u00ed je pova\u017eov\u00e1na ztr\u00e1ta <strong>0,5\u20131 kg t\u011blesn\u00e9 hmotnosti za t\u00fdden.<\/strong> V p\u0159\u00edpad\u011b vy\u0161\u0161\u00ed nadv\u00e1hy nebo obezity se ale hmotnost typicky v prvn\u00ed f\u00e1zi hubnut\u00ed sni\u017euje rychleji.<span style=\"color:#ff6600\" class=\"tadv-color\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b v\u00e1\u017een\u00ed je tak\u00e9 fajn n\u00e1padem d\u011blat si progresov\u00e9 fotky a m\u011b\u0159it obvody v pase, p\u0159es boky, zadek a stehna. D\u00edky takov\u00e9mu p\u0159\u00edstupu z\u00edsk\u00e1te daleko lep\u0161\u00ed p\u0159edstavu o tom, jak se v\u00e1m da\u0159\u00ed.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0161ker\u00e9 v\u00e1\u017een\u00ed a m\u011b\u0159en\u00ed se sna\u017ete d\u011blat <strong>ve stejnou denn\u00ed dobu a za podobn\u00fdch podm\u00ednek<\/strong> (po n\u00e1v\u0161t\u011bv\u011b toalety, ide\u00e1ln\u011b ve spodn\u00edm pr\u00e1dle, m\u011b\u0159en\u00ed na stejn\u00e9m m\u00edst\u011b atd.). V\u0161e si pak zapisujte do tabulek v po\u010d\u00edta\u010di nebo pap\u00edrov\u00e9m den\u00edku. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Jednou za \u010das si tak\u00e9 m\u016f\u017eete zaj\u00edt na detailn\u011bj\u0161\u00ed m\u011b\u0159en\u00ed, nap\u0159\u00edklad na p\u0159\u00edstroji InBody, kter\u00fd v\u00e1m krom\u011b t\u011blesn\u00e9 hmotnosti vyhodnot\u00ed mno\u017estv\u00ed tuku, sval\u016f a vody v t\u011ble. <strong>Budete tak m\u00edt lep\u0161\u00ed p\u0159ehled o zm\u011bn\u00e1ch, kter\u00e9 se ve va\u0161em t\u011ble d\u011bj\u00ed. <\/strong>V n\u011bkter\u00fdch p\u0159\u00edpadech toti\u017e hmotnost nekles\u00e1. D\u016fvodem je fakt, \u017ee z\u00e1rove\u0148 do\u0161lo k redukci tuku a n\u00e1r\u016fstu svalov\u00e9 hmoty. D\u00edky tomu kleslo celkov\u00e9 % tuku v t\u011ble, co\u017e je d\u016fle\u017eit\u00fd ukazatel pro vzhled i zdrav\u00ed \u010dlov\u011bka. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, pro\u010d se v\u00e1ha m\u016f\u017ee zm\u011bnit ze dne na den a co v\u0161e ji ovliv\u0148uje, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk<\/strong>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Co d\u011blat, kdy\u017e nem\u00e1te v\u00fdsledky?<strong><\/strong><\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee i po n\u011bkolika t\u00fddnech d\u016fsledn\u00e9ho dodr\u017eov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku, tr\u00e9nink\u016f, <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerace<\/a> a v\u0161eho ostatn\u00edho nepozorujete \u017e\u00e1dn\u00e9 v\u00fdsledky, budete muset n\u011bco zm\u011bnit. <strong>Ned\u011blejte ale \u017e\u00e1dn\u00e9 radik\u00e1ln\u00ed \u0159ezy, jako je sn\u00ed\u017een\u00ed po\u010dtu kalori\u00ed na polovinu<\/strong>, za\u0159azen\u00ed detoxu nebo zkou\u0161en\u00ed drastick\u00e9 diety. Tyto p\u0159\u00edstupy nejsou z\u00e1rukou trval\u00fdch v\u00fdsledk\u016f a z dlouhodob\u00e9ho hlediska mohou dokonce <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-kdyz-malo-jite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ohrozit zdrav\u00ed<\/a>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nehubnete nejsp\u00ed\u0161 proto, \u017ee aktu\u00e1ln\u011b nejste v <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00e9m deficitu<\/a>. V\u00e1\u0161 v\u00fddej energie je stejn\u00fd nebo ni\u017e\u0161\u00ed ne\u017e p\u0159\u00edjem, a vy tak v\u00e1\u017e\u00edte po\u0159\u00e1d stejn\u011b nebo lehce p\u0159ib\u00edr\u00e1te. To m\u016f\u017eete zm\u011bnit p\u0159id\u00e1n\u00edm sportovn\u00edch aktivit nebo pohybem v pr\u016fb\u011bhu dne.&nbsp;<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak zv\u00fd\u0161it energetick\u00fd v\u00fddej b\u011b\u017en\u00fdmi aktivitami a podpo\u0159it hubnut\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zkuste v pr\u016fb\u011bhu dne v\u00edce <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-zhubnout-pomoci-chuze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chodit<\/a> (cestou do pr\u00e1ce, na tr\u00e9nink).<\/li>\n\n\n\n<li>Za\u0159azujte aktivn\u011bj\u0161\u00ed p\u0159est\u00e1vky v pr\u00e1ci \u010di ve \u0161kole (proch\u00e1zka, rychl\u00e9 prota\u017een\u00ed).<\/li>\n\n\n\n<li>Na men\u0161\u00ed n\u00e1kup si zajd\u011bte p\u011b\u0161ky.<\/li>\n\n\n\n<li>P\u0159i del\u0161\u00edm telefonn\u00edm hovoru se proch\u00e1zejte.<\/li>\n\n\n\n<li>M\u00edsto v\u00fdtahu pou\u017e\u00edvejte schody.<\/li>\n\n\n\n<li>O v\u00edkendu se pak m\u00edsto celodenn\u00edho odpo\u010d\u00edv\u00e1n\u00ed u Netflixu vydejte rad\u011bji na <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" aria-label=\"v\u00fdlet. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00fdlet.<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky t\u011bmto jednoduch\u00fdm tip\u016fm tak za den sp\u00e1l\u00edte celkov\u011b v\u00edce energie, m\u016f\u017eete se snadno dostat do <strong>kalorick\u00e9ho deficitu a hubnout.<\/strong> Kdy\u017e se budete trochu v\u00edce h\u00fdbat, nemus\u00edte pak kv\u016fli hubnut\u00ed j\u00edst o tolik men\u0161\u00ed mno\u017estv\u00ed j\u00eddla. Nav\u00edc tak je\u0161t\u011b podpo\u0159\u00edte sv\u00e9 zdrav\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co dal\u0161\u00edho m\u016f\u017eete d\u011blat pro nastartov\u00e1n\u00ed metabolismu a zv\u00fd\u0161en\u00ed energetick\u00e9ho v\u00fddeje, se dozv\u00edte v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u016f\u017eu m\u00edt zpomalen\u00fd nebo zni\u010den\u00fd metabolismus? 5 tip\u016f, jak zrychlit metabolismus.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1124x750.jpg\" alt=\"Jak zv\u00fd\u0161it v\u00fddej energie v pr\u016fb\u011bhu dne?\" class=\"wp-image-304734\" style=\"width:843px;height:563px\" title=\"Jak zv\u00fd\u0161it v\u00fddej energie v pr\u016fb\u011bhu dne?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku a p\u0159\u00edprava j\u00eddel dop\u0159edu v podob\u011b krabi\u010dkov\u00e1n\u00ed je skv\u011bl\u00fd krok p\u0159i cest\u011b za vysn\u011bnou postavou. V kone\u010dn\u00e9m d\u016fsledku tak <strong>u\u0161et\u0159\u00edte spoustu \u010dasu, pen\u011bz a p\u0159em\u00fd\u0161len\u00ed, co si uva\u0159it. <\/strong>Stravu si m\u016f\u017eete napl\u00e1novat na t\u00fdden dop\u0159edu a inspirovat se t\u0159eba na\u0161\u00edm vzorov\u00fdm j\u00eddeln\u00ed\u010dkem. Ten si lehce uprav\u00edte a p\u0159izp\u016fsob\u00edte sv\u00fdm pot\u0159eb\u00e1m. Pak u\u017e jen sta\u010d\u00ed sledovat progres a dle pot\u0159eby pl\u00e1n m\u011bnit. D\u0159\u00edve nebo pozd\u011bji tak sv\u00e9ho c\u00edle dos\u00e1hnete.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odnesli jste si z dne\u0161n\u00edho \u010dl\u00e1nku inspiraci na svou vlastn\u00ed krabi\u010dkovou dietu? Pokud m\u00e1te ve sv\u00e9m okol\u00ed n\u011bkoho, komu by tento \u010dl\u00e1nek mohl pomoci, po\u0161lete mu ho a podpo\u0159te jej v dosa\u017een\u00ed jeho c\u00edl\u016f.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sna\u017e\u00edte se zhubnout a hled\u00e1te cesty, jak na to? R\u00e1di v\u00e1m s t\u00edm pom\u016f\u017eeme! V \u010dl\u00e1nku jsme si pro v\u00e1s p\u0159ipravili t\u00fddenn\u00ed vzorov\u00fd j\u00eddeln\u00ed\u010dek na 2000 kcal. <\/p>\n","protected":false},"author":129,"featured_media":304625,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6477,6369,6669,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-304623","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-jidelnicek","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dom\u00e1c\u00ed krabi\u010dkov\u00e1 dieta podpo\u0159\u00ed hubnut\u00ed i r\u016fst sval\u016f. 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V \u010dl\u00e1nku najdete t\u00fddenn\u00ed vzorov\u00fd j\u00eddeln\u00ed\u010dek na 2000 kcal, kter\u00fd si m\u016f\u017eete upravit dle sv\u00fdch c\u00edl\u016f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-25T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-30T12:29:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal\",\"datePublished\":\"2021-10-25T08:00:00+00:00\",\"dateModified\":\"2025-05-30T12:29:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\"},\"wordCount\":3873,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/1-2.png\",\"keywords\":[\"dieta\",\"hubnut\u00ed\",\"j\u00eddeln\u00ed\u010dek\",\"strava\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\",\"name\":\"Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/1-2.png\",\"datePublished\":\"2021-10-25T08:00:00+00:00\",\"dateModified\":\"2025-05-30T12:29:04+00:00\",\"description\":\"Dom\u00e1c\u00ed krabi\u010dkov\u00e1 dieta podpo\u0159\u00ed hubnut\u00ed i r\u016fst sval\u016f. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). 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