{"id":317193,"date":"2021-12-28T13:16:37","date_gmt":"2021-12-28T12:16:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=317193"},"modified":"2025-09-26T13:48:42","modified_gmt":"2025-09-26T11:48:42","slug":"primjer-plana-pripremanja-obroka-od-2000-kcal","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/","title":{"rendered":"Primjer plana pripremanja obroka od 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.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/#Koje_su_prednosti_pripreme_obroka_unaprijed\" title=\"Koje su prednosti pripreme obroka unaprijed?\">Koje su prednosti pripreme obroka unaprijed?<\/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.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/#Plan_mrsavljenja_za_osobe_koje_sjede_na_poslu\" title=\"Plan mr\u0161avljenja za osobe koje sjede na poslu\">Plan mr\u0161avljenja za osobe koje sjede na poslu<\/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.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/#Primjer_tjedne_prehrane_od_2000_kcal\" title=\"Primjer tjedne prehrane od 2000 kcal\">Primjer tjedne prehrane od 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.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/#Kako_prilagoditi_dijetu_svojim_potrebama\" title=\"Kako prilagoditi dijetu svojim potrebama?\">Kako prilagoditi dijetu svojim potrebama?<\/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.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/#Kako_mjeriti_svoj_napredak\" title=\"Kako mjeriti svoj napredak?\">Kako mjeriti svoj napredak?<\/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.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Planiranje i priprema obroka unaprijed znatno \u0107e vam olak\u0161ati postizanje ciljeva, bilo da poku\u0161avate smr\u0161avjeti, udebljati se na zdrav na\u010din ili jednostavno \u017eelite imati dovoljno energije za sve svoje aktivnosti. Priprema obroka tako\u0111er \u0107e vam u\u0161tedjeti novac i dragocjeno vrijeme koje ina\u010de tro\u0161ite razmi\u0161ljaju\u0107i o tome \u0161to mo\u017eete \u010dim br\u017ee pripremiti kada ste gladni. <strong>Ovo \u0107e vam dati ve\u0107u kontrolu nad onim \u0161to jedete<\/strong> i bit \u0107ete odlu\u010dniji u postizanju svog fitness cilja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ovome smo \u010dlanku za vas pripremili <strong>tjedni plan prehrane s pet obroka dnevno<\/strong> prosje\u010dne kalorijske vrijednosti od 2000 kalorija. Sastavljen je za potrebe osobe koja ve\u0107inu radnog vremena provodi sjede\u0107i i koja se nekoliko puta tjedno bavi nekim sportom ili tjelovje\u017ebom. Mogu ga koristiti npr. \u017eene koje redovito vje\u017ebaju i poku\u0161avaju postepeno smr\u0161avjeti. No, tako\u0111er je prikladan i za mu\u0161karce koji manje vje\u017ebaju, a koji tako\u0111er \u017eele smr\u0161avjeti. Osim toga, ovaj jelovnik mo\u017eete prilagoditi svojim potrebama ili ga koristiti jednostavno kao inspiraciju.<\/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=\"Koje_su_prednosti_pripreme_obroka_unaprijed\"><\/span>Koje su prednosti pripreme obroka unaprijed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priprema obroka unaprijed zahtijeva planiranje i dobru organizaciju, no ona se svakako isplati.<\/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. Lak\u0161e \u0107ete posti\u0107i svoje ciljeve<\/h3>\n\n\n\n<p>Kada svoje obroke planirate prema dobro prilago\u0111enom planu prehrane, pove\u0107at \u0107ete svoje \u0161anse za uspjeh u mr\u0161avljenju, <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" class=\"ek-link\">zdravom debljanju<\/a> ili bilo kojem drugom cilju koji ste si postavili. Uravnote\u017eena prehrana tako\u0111er \u0107e pobolj\u0161ati va\u0161e sportske performanse te potaknuti <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" class=\"ek-link\">rast mi\u0161i\u0107a<\/a> i regeneraciju. Jedno je istra\u017eivanje pokazalo zanimljive rezultate na ovu temu sugeriraju\u0107i da je priprema obroka unaprijed povezana s ve\u0107im koli\u010dinama pojedenog vo\u0107a i povr\u0107a te ve\u0107om mogu\u0107no\u0161\u0107u odr\u017eavanja zdrave tjelesne mase. <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.hr\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg\" alt=\"Prednosti pripreme obroka unaprijed\" class=\"wp-image-304658\" title=\"Prednosti pripreme obroka unaprijed\" 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\u0161tedjet \u0107ete vrijeme i novac<\/h3>\n\n\n\n<p>Svoj glavni obrok mo\u017eete pripremiti unaprijed i zatim ga samo rasporediti u posude za hranu. Za tu pripremu mo\u017eete izdvojiti npr. jedan do dva sata vikendom i isto toliko vremena tijekom jednog tjedna. Na ovaj \u0107ete na\u010din odjednom imati pripremljeno nekoliko porcija priloga, mesa ili drugih namirnica bogatih proteinima koje \u0107e vam trajati \u010dak dva do tri dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unaprijed pripremljeni obrok tada mo\u017eete jednostavno ugrijati, dodati poneki komad svje\u017eeg <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a <\/a>i u samo par trenutaka imate zdravi i uravnote\u017eeni obrok. Ovime \u0107ete <strong>u\u0161tedjeti vrijeme<\/strong> koje zatim mo\u017eete iskoristiti za druge stvari kao \u0161to su razni hobiji. Obroci pripremljeni kod ku\u0107e tako\u0111er su obi\u010dno <strong>jeftiniji od hrane u restoranima.<\/strong><\/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. Ne\u0107ete morati improvizirati s obrocima kada ogladnite<\/h3>\n\n\n\n<p>Ako nemate ve\u0107 pripremljeno jelo a gladni ste, vjerojatno \u0107ete pojesti prvo \u0161to vidite. Unaprijed pripremljeni obroci pomo\u0107i \u0107e vam oduprijeti se nezdravim slatki\u0161ima ili masnoj brzoj hrani u trenucima kada ogladnite. <span style=\"color: #ff6600\">[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. Mo\u017eete pripremiti hranu ba\u0161 po vlastitom ukusu<\/h3>\n\n\n\n<p>Vi najbolje poznajete svoj ukus i znate \u0161to vam najbolje odgovara. Prilikom pripreme hrane unaprijed imate vi\u0161e vremena za eksperimentiranje s <strong>omiljenim <\/strong><a href=\"https:\/\/gymbeam.hr\/zacini-1\" class=\"ek-link\"><strong>biljem i za\u010dinima<\/strong><\/a> kao i njihovim razli\u010ditim kombinacijama. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Va\u0161a \u0107e prehrana biti redovitija<\/h3>\n\n\n\n<p>Pripremom obroka unaprijed nikada ne\u0107ete propustiti ru\u010dak ili me\u0111uobrok, \u0161to bi u protivnom slu\u010daju vrlo vjerojatno dovelo do prejedanja kasnije tijekom dana ili do \u010destih ve\u010dernjih otvaranja hladnjaka. <strong>Redovita prehrana povezana je s ve\u0107im uspjehom u mr\u0161avljenju<\/strong> zato \u0161to na taj na\u010din svom tijelu dajete sve \u0161to mu je potrebno. Kao rezultat redovite prehrane, va\u0161a razina energije tijekom dana bit \u0107e mnogo uravnote\u017eenija pa \u0107ete se osje\u0107ati odmornije. <span style=\"color: #ff6600\">[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=\"Plan_mrsavljenja_za_osobe_koje_sjede_na_poslu\"><\/span>Plan mr\u0161avljenja za osobe koje sjede na poslu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vas smo odlu\u010dili isplanirati tjedni jelovnik na primjeru jedne Valentine koja ve\u0107 nekoliko godina poku\u0161ava smr\u0161avjeti dr\u017ee\u0107i se vrlo strogih dijeta. Me\u0111utim, ove dijete nikada nisu dale dugoro\u010dne rezultate, pa se Valentina odlu\u010dila za konkretniju i odr\u017eiviju dijetu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valentina je izra\u010dunala svoj energetski unos, \u0161to bi joj trebalo pomo\u0107i u postepenom mr\u0161avljenju. Ima trideset godina i radi u banci, a na posao putuje tramvajem. Svoje radno vrijeme provodi sjede\u0107i. Me\u0111utim, u posljednje vrijeme trudi se hodati \u0161to je vi\u0161e mogu\u0107e kako bi br\u017ee stigla do svog fitness cilja. Dvaput tjedno posje\u0107uje teretanu gdje uglavnom trenira snagu, a dvaput tjedno ide i na 30-minutno lagano tr\u010danje. Trenutno ima 79 kg, visoka je 175 cm i procjenjuje se da ima 27 % tjelesne masti.<\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" class=\"wp-image-304672\" style=\"width: 843px; height: 563px;\" title=\"Primjer plana prehrane od 2000 kcal za mr\u0161avljenje\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg\" alt=\"Primjer plana prehrane od 2000 kcal za mr\u0161avljenje\" 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\n\n<p>Kada je unijela te vrijednosti u <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\">kalkulator unosa energije<\/a>, utvr\u0111eno je da bi trebala unositi pribli\u017eno <strong>2021 kcal, 245 g ugljikohidrata, 134 g proteina i 56 g masti<\/strong>. Prilikom planiranja jelovnika nastojat \u0107emo se \u0161to vi\u0161e dr\u017eati ovih preporuka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valentina jede pet obroka na dan i nema alergije na hranu ili druga ograni\u010denja. Voli konzumirati i \u017eivotinjske i biljne izvore proteina, kao i razli\u010dite vrste priloga te vo\u0107a i povr\u0107a. Obi\u010dno doru\u010dkuje kod ku\u0107e ili ponese pripremljeni obrok u posudi na posao ako ga ujutro ne stigne na miru pojesti. Isto tako, unaprijed priprema i porcije ru\u010dka i grickalica koje sprema u posudice za hranu. Sve to nosi u ve\u0107oj \u017eenskoj torbi ili <a href=\"https:\/\/gymbeam.hr\/fit-prep-black-6-gymbeam.html\" class=\"ek-link\">torbi za hranu<\/a> <strong>i tako uvijek uz sebe ima hranu pripremljenu za taj dan, a na poslu vi\u0161e ne mora razmi\u0161ljati o tome \u0161to \u0107e jesti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao rezultat toga, Valentina vi\u0161e ne odlazi na ru\u010dak u obli\u017enji restoran brze prehrane i ne pojede jednu cijelu \u010dokoladu kao me\u0111uobrok, kao \u0161to je to \u010dinila u pro\u0161losti. Sada poku\u0161ava pojesti cjeloviti obrok svaka dva do tri sata koji, zahvaljuju\u0107i uravnote\u017eenom nutritivnom profilu i dovoljnoj koli\u010dini proteina i vlakana, u\u010dinkovito obuzdava njenu glad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ova dijeta tako\u0111er odgovara mu\u0161karcima koji sjede na poslu, povremeno vje\u017ebaju i poku\u0161avaju smr\u0161avjeti<\/strong>. Je li ova dijeta prikladna i za vas mo\u017eete jednostavno saznati pomo\u0107u na\u0161eg online kalkulatora. Tako\u0111er, ovu dijetu mo\u017eete prilagoditi kako bi bolje odgovarala va\u0161im potrebama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite znati kako izra\u010dunati odgovaraju\u0107i unos energije i hranjivih tvari u skladu sa svojim ciljevima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izra\u010dunati unos energije i makronutrijenata za gubitak kilograma ili pove\u0107anje mi\u0161i\u0107a? <\/strong><\/a><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"561\" class=\"wp-image-304770\" style=\"width: 843px;\" title=\"Priprema obroka unaprijed za u\u010dinkovito mr\u0161avljenje\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg\" alt=\"Priprema obroka unaprijed za u\u010dinkovito mr\u0161avljenje\" 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: 843px) 100vw, 843px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primjer_tjedne_prehrane_od_2000_kcal\"><\/span>Primjer tjedne prehrane od 2000 kcal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U roku od jednog tjedna, Valentina ne mora pojesti to\u010dno 2021 kcal svaki dan, 245 g ugljikohidrata, 134 g proteina i 56 g masti, kako je izra\u010dunato kalkulatorom. Unos kalorija ne mo\u017ee se to\u010dno izra\u010dunati na ovaj na\u010din jer nikada ne mo\u017eemo biti 100 % sigurni da je ono \u0161to pojedemo zaista iste vrijednosti koju smo izra\u010dunali kalkulatorom. <strong>Sasvim je dovoljno da va\u0161 prosjek kroz neko du\u017ee vrijeme odgovara ovim vrijednostima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ukupnu energetsku vrijednost utje\u010du, primjerice, <strong>na\u010din pripremanja obroka, sadr\u017eaj vlakana ili u\u010dinkovitost va\u0161eg probavnog sustava.<\/strong> Osim toga, svaka osoba ima druga\u010diji genetski sastav i hormonsko okru\u017eenje, \u0161to su \u010dimbenici koji tako\u0111er utje\u010du na energetski metabolizam. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema tome, vrijednosti koje je izra\u010dunao na\u0161 online kalkulator ne moraju u potpunosti odra\u017eavati stvarne iznose zbog gore navedenih \u010dimbenika. On vam samo daje sliku o tome koliko biste prosje\u010dno na dan trebali ne\u010dega pojesti. Na temelju toga mo\u017eete lako promatrati reakcije svog tijela i nastaviti prilago\u0111avati prehranu svojim potrebama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koli\u010dine u planu prehrane <strong>vrijede za sirove sastojke<\/strong> (prije kuhanja). Hranjive vrijednosti mogu varirati ovisno o sastavu odre\u0111ene namirnice.<\/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\">Ponedjeljak<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ukupni dnevni unos<\/strong>: 2030 kcal, 137 g proteina, 241 g ugljikohidrata, 54 g masti, 40 g vlakana <span style=\"color: #ff6600\">[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\"><p style=\"text-align: center\">Dnevni jelovnik<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obroci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ka\u0161a \u2013 5 vrsta <a href=\"https:\/\/gymbeam.hr\/bio-pahuljice-od-5-vrsta-zitarica-vanavita.html\" class=\"ek-link\">\u017eitarica<\/a> (50 g), <a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" class=\"ek-link\">proteini<\/a> (veganski\/whey 30 g), <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" class=\"ek-link\">maslac od kikirikija<\/a> (20 g), banana (100 g), \u010dokoladni <a href=\"https:\/\/gymbeam.hr\/bezkaloricni-sirup-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\">sirup<\/a> bez kalorija (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gr\u010dki jogurt bez masti (140 g), mandarina (100 g), <a href=\"https:\/\/gymbeam.hr\/crispy-muesli-mix-gymbeam.html\" class=\"ek-link\">hrskavi muesli<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Curry piletina (150 g), ulje (5 g), ri\u017ea (70 g), povr\u0107e kuhano na pari (150 g), ulje (5 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Krekeri (40 g), svje\u017ei sir (100 g), mrkva (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tjestenina (70 g) s tunjevinom u salamuri (90 g) i umakom od raj\u010dice (150 g), repi\u010dino ulje (10 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Utorak<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ukupni dnevni unos:<\/strong> 2017 kcal, 132 g proteina, 246 g ugljikohidrata, 53 g masti, 34 g vlakana <span style=\"color: #ff6600\">[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\"><p style=\"text-align: center\"><strong>Dnevni jelovnik<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obroci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kajgana (1 jaje + 25 g teku\u0107ih <a href=\"https:\/\/gymbeam.hr\/tekuci-bjelanjak-gymbeam.html\" class=\"ek-link\">bjelanjaka<\/a>) s mahunama (100 g), pripremljeno na <a href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\" class=\"ek-link\">ghee<\/a> maslacu (10 g), ra\u017eeni kruh (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010cokoladni <a href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" class=\"ek-link\">milkshake<\/a> (1), gro\u017e\u0111e (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgur (70 g) s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">tofuom<\/a> (prirodni 150 g), tikvice i raj\u010dice kuhane na pari (150 g) i zape\u010dene na maslinovom ulju (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/rizina-kasa-gymbeam.html\" class=\"ek-link\">Ri\u017eina ka\u0161a<\/a> (50 g) s proteinima (25 g) i malinama (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Namaz od sardina (<a href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" class=\"ek-link\">sardine<\/a> u salamuri 90 g), maslac (10 g), senf (5 g), luk, sol i papar (po \u017eelji), ra\u017eeni kruh (80 g), paprika (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Srijeda<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ukupni dnevni unos<\/strong>: 2028 kcal, 141 g proteina, 239 g ugljikohidrata, 53 g masti, 32 g vlakana <span style=\"color: #ff6600\">[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\"><p style=\"text-align: center\">Dnevni jelovnik<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obroci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zob \u201epreko no\u0107i\u201d: <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">zobene pahuljice<\/a> (50 g), obi\u010dni jogurt 2,7 % (50 g), <a href=\"https:\/\/gymbeam.hr\/protein-yum-yum-whey-beast-pink.html\" class=\"ek-link\">proteini<\/a> (15g), jagode (100 g), nasjeckana tamna \u010dokolada (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prirodni Skyr (150 g), <a href=\"https:\/\/gymbeam.hr\/proteinska-granola-s-cokoladom-gymbeam.html\" class=\"ek-link\">proteinska granola<\/a> (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tanjur kvinoje: <a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" class=\"ek-link\">kvinoja<\/a> (70 g), pe\u010deni <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" class=\"ek-link\">tempeh<\/a> (100 g) sa soja umakom i za\u010dinskim biljem (bez ulja), <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">avokado<\/a> (30 g), cherry raj\u010dice, krastavci i riga (ukupno 150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017eini krekeri (40 g), pure\u0107a \u0161unka (50 g), banana (120 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Quesadilla: tortilja od cjelovitog zrna (90 g) punjena nasjeckanom piletinom (prsa, 100 g), sirom s 30 % masti (50 g) i salsom od raj\u010dice (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u010cetvrtak<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ukupni dnevni unos<\/strong>: 2034 kcal, 133 g proteina, 237 g ugljikohidrata, 53 g masti, 38 g vlakana <span style=\"color: #ff6600\">[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\"><p style=\"text-align: center\">Dnevni jelovnik<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obroci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zape\u010dena ka\u0161a: zobene pahuljice (50 g), bjelanjci (25 g), proteini (25 g), \u0161umsko vo\u0107e (150 g), <a href=\"https:\/\/gymbeam.hr\/proteinski-namaz-moimuv-gymbeam.html\" class=\"ek-link\">\u010dokoladni namaz<\/a> (20 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kefir (250 ml), mije\u0161ano su\u0161eno vo\u0107e i ora\u0161asti plodovi (40 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010deni losos (125 g) s mahunama (150 g) i batatom (300 g) (na papiru za pe\u010denje, bez ulja)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/moimuv-protein-cookie-gymbeam.html\" class=\"ek-link\">Proteinski keks<\/a> (75 g), ananas (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sendvi\u010d (tost od integralnog bra\u0161na 100 g), svje\u017ei sir (50 g), <a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" class=\"ek-link\">tunjevina<\/a> u salamuri (90 g), salatni krastavac + zelena salata (150 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Petak<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ukupni dnevni unos<\/strong>: 2028 kcal, 135 g proteina, 242 g ugljikohidrata, 53 g masti, 40 g vlakana <span style=\"color: #ff6600\">[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\"><p style=\"text-align: center\">Dnevni jelovnik<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obroci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteinske pala\u010dinke (<a href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" class=\"ek-link\">mje\u0161avina za pala\u010dinke<\/a> 50 g), mlijeko s niskim udjelom masti (100 g), ulje (3 g), banana (120 g), maslac od <a href=\"https:\/\/gymbeam.hr\/bio-almond-butter-vanavita.html\" class=\"ek-link\">badema<\/a> (20 g), sirup od <a href=\"https:\/\/gymbeam.hr\/bio-sirup-od-agave-250-ml-gymbeam.html\" class=\"ek-link\">agave<\/a> (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obi\u010dni jogurt 2,7 % (120 g), hrskavi muesli (35 g), jabuka (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pure\u0107a prsa (150 g) s brokulom (150 g) pe\u010denom na ulju (5 g), heljda (70 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/krekeri-fibre-wasa.html\" class=\"ek-link\">Krekeri<\/a> (40 g), sir s 30 % masti (50 g), paprika (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tortilja od cjelovitih \u017eitarica (90 g) s pr\u017eenim <a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" class=\"ek-link\">seitanom<\/a> (100 g), svje\u017ee povr\u0107e (150 g) i umak od jogurta (obi\u010dni jogurt 30 g, maslinovo ulje 5 g, za\u010dinsko bilje)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Subota<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ukupni dnevni unos<\/strong>: 2012 kcal, 131 g proteina, 244 g ugljikohidrata, 54 g masti, 40 g vlakana <span style=\"color: #ff6600\">[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\"><p style=\"text-align: center\">Dnevni jelovnik<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obroci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Omlet od jaja: 1 jaje, teku\u0107i bjelanjci (25 g), cherry raj\u010dice, gljive i svje\u017ei \u0161pinat (ukupno 150 g) pripremljeno na ulju (5 g), kruh od cjelovitih \u017eitarica (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kola\u010d u \u0161alici (<a href=\"https:\/\/gymbeam.hr\/proteinski-mug-cake-mix-500-g-gymbeam.html\" class=\"ek-link\">smjesa<\/a> za kola\u010d u \u0161alici 50 g), mlijeko s niskim udjelom masti (50 g), naran\u010da (120 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017eini rezanci (70 g) s piletinom (prsa, 150 g), soja umak, kukuruz i gra\u0161ak (ukupno 50 g), pr\u017eeno na ulju (5 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kukuruzni krekeri (40 g) s <em>light <\/em>krem sirom (20 g) i pure\u0107om \u0161unkom (50 g), mrkva (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zelena salata s <em>light<\/em> mozzarellom (120 g), <a href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" class=\"ek-link\">slanutak<\/a> iz konzerve (100 g) i <a href=\"https:\/\/gymbeam.hr\/bio-ekstra-djevicansko-maslinovo-ulje-vanavita.html\" class=\"ek-link\">maslinovo<\/a> ulje (5 g), ra\u017eeni kruh (80 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Nedjelja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ukupni dnevni unos<\/strong>: 2017 kcal, 136 g proteina, 240 g ugljikohidrata, 56 g masti, 31 g vlakana<span style=\"color: #ff6600\">&nbsp;[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\"><p style=\"text-align: center\">Dnevni jelovnik<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obroci<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Doru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pala\u010dinke: bra\u0161no od pira (60 g), pra\u0161ak za pecivo, proteini (25 g), 1 jaje, kokosovo <a href=\"https:\/\/gymbeam.hr\/bio-rbd-kokosovo-ulje-gymbeam.html\" class=\"ek-link\">ulje<\/a> za pr\u017eenje (5 g), <a href=\"https:\/\/gymbeam.hr\/bio-javorov-sirup-gymbeam.html\" class=\"ek-link\">javorov<\/a> sirup (10 g) i niskokalori\u010dni <a href=\"https:\/\/gymbeam.hr\/jammy-spread-gymbeam.html\" class=\"ek-link\">vo\u0107ni d\u017eem<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017eini krekeri (40 g), <a>humus<\/a> (20 g), prirodni tofu (80 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ru\u010dak<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sotirana <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/govedina-hr\/\" class=\"ek-link\">govedina<\/a> (100 g) s tikvicama, paprikom i crvenim lukom (150 g) na ghee maslacu (5 g), krumpir (300 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Me\u0111uobrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteinska <a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" class=\"ek-link\">plo\u010dica&nbsp;<\/a>(60 g), jabuka (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Namaz od tune (tunjevina u salamuri 90 g, <a href=\"https:\/\/gymbeam.hr\/bio-blagi-senf-primavika.html\" class=\"ek-link\">senf<\/a> 5 g, svje\u017ei sir 50 g, sol, luk po \u017eelji), ra\u017eeni kruh (100 g), raj\u010dice (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_prilagoditi_dijetu_svojim_potrebama\"><\/span>Kako prilagoditi dijetu svojim potrebama?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obroke u svom planu prehrane mo\u017eete mijenjati tijekom dana kako vama najvi\u0161e odgovara. To zna\u010di da umjesto prijepodnevnog me\u0111uobroka mo\u017eete pojesti onaj popodnevni ili obrok koji ste prvotno isplanirali za ve\u010deru mo\u017eete pojesti za ru\u010dak. Sve ovisi o vama i ne morate slijepo slijediti svaki dnevni plan. U slu\u010daju da ste na dijeti zvanoj povremeni post (engl. intermittent fasting), pojedite sve obroke u vremenskom okviru u kojem bi ina\u010de konzumirali hranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u017eete izmjenjivati jelovnike po danima prema svojim potrebama <\/strong>i \u017eeljama. Neke od njih mo\u017eete \u010dak vi\u0161e puta ponoviti unutar tjedan dana. Me\u0111utim, nije dobro jesti istu hranu svaki dan jer tada va\u0161a prehrana ne\u0107e biti dovoljno raznolika i vjerojatno \u0107ete vrlo brzo prestati u\u017eivati u pojedinim obrocima. <strong>Kako biste u\u0161tedjeli na vremenu, pripremite isti ru\u010dak ili ve\u010deru za sljede\u0107a dva do tri dana<\/strong>. Na taj na\u010din ne\u0107ete morati stalno pripremati dva razli\u010dita obroka za sljede\u0107i dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne morate jesti prema nekom odre\u0111enom rasporedu. To zna\u010di da u ponedjeljak mo\u017eete slobodno pojesti obroke koje ste prvotno isplanirali za petak. <strong>Neke namirnice imaju sli\u010dne hranjive vrijednosti pa ih je mogu\u0107e zamijeniti s drugim namirnicama iz jelovnika.<\/strong> Na primjer, ako ste planirali jesti bulgur, a nemate ga pri ruci, mo\u017eete ga zamijeniti istom koli\u010dinom ri\u017ee ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus-kusa<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, u slu\u010daju takvih zamjena uvijek imajte na umu da <strong>sirove namirnice moraju imati sli\u010dne karakteristike kao one koje ste prvotno isplanirali za odre\u0111eni obrok<\/strong>. To u praksi zna\u010di da prirodne indijske ora\u0161\u010di\u0107e mo\u017eda ne biste trebali zamijeniti onima prelivenima \u010dokoladom. Isto tako, vo\u0107ni jogurt nije prikladna zamjena za obi\u010dni jogurt s malim udjelom masti. Ove varijante mogu sadr\u017eavati vi\u0161e ili manje kalorija, kao i razli\u010dite koli\u010dine proteina, ugljikohidrata i masti. U tom bi se slu\u010daju va\u0161 dnevni unos kalorija i nutrijenata mogao znatno razlikovati od preporu\u010denog.<\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-304704\" style=\"width: 843px; height: 562px;\" title=\"Kako prilagoditi svoju prehranu i lak\u0161e smr\u0161avjeti?\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1124x749.jpg\" alt=\"Kako prilagoditi svoju prehranu i lak\u0161e smr\u0161avjeti?\" 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\n\n<h3 class=\"wp-block-heading\">Koje namirnice imaju sli\u010dne hranjive vrijednosti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017ditarice i tjestenina<\/strong>: <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>, bulgur, kus-kus, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kvinoja-hr\/\" class=\"ek-link\">kvinoja<\/a>, heljda, tjestenina, \u0161pageti, rezanci.<\/li>\n\n\n\n<li><strong>Bra\u0161no<\/strong>: pirovo, ra\u017eeno, heljdino, ri\u017eino, zobeno, cjelovito p\u0161eni\u010dno.<\/li>\n\n\n\n<li><strong>Ka\u0161a<\/strong> (bez dodanog \u0161e\u0107era, masti i ostalih sastojaka): zob, ri\u017ea, proso, heljda, kukuruz, kvinoja.<\/li>\n\n\n\n<li><strong>Pekarski proizvodi<\/strong>: ra\u017e, pir, cjelovita p\u0161enica, heljda.<\/li>\n\n\n\n<li><strong>Dugotrajni pekarski proizvodi<\/strong>: krekeri od ri\u017ee, kukuruza ili grahama, <em>kn\u00e4ckebrot<\/em> krekeri.<\/li>\n\n\n\n<li><strong>Mahunarke<\/strong>: le\u0107a, gra\u0161ak, slanutak, grah.<\/li>\n\n\n\n<li><strong>Svje\u017ee vo\u0107e s niskim udjelom kalorija<\/strong>: <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maline-hr\/\" class=\"ek-link\">maline<\/a>, jagode, borovnice, kupine i ostalo \u0161umsko vo\u0107e.<\/li>\n\n\n\n<li><strong>Svje\u017ee vo\u0107e sa srednjim udjelom kalorija<\/strong>: naran\u010de, mandarine, grejp, pomelo, kivi, jabuke, kru\u0161ke, breskve, marelice, nektarine, \u0161ljive.<\/li>\n\n\n\n<li><strong>Svje\u017ee vo\u0107e s ne\u0161to vi\u0161im udjelom kalorija<\/strong>: banane, gro\u017e\u0111e, smokve.<\/li>\n\n\n\n<li><strong>Svje\u017ee povr\u0107e<\/strong>: raj\u010dice, krastavci, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\" class=\"ek-link\">tikvice<\/a>, paprike, mahune, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinat<\/a> i ostalo lisnato <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>. Ne\u0161to vi\u0161e kalorijske vrijednosti imaju <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkva<\/a>, kukuruz, cikla i zeleni gra\u0161ak.<\/li>\n\n\n\n<li><strong>Krumpir, batat<\/strong> i jeruzalemska arti\u010doka.<\/li>\n\n\n\n<li><strong>Ulja i masti<\/strong>: repi\u010dino, maslinovo, suncokretovo, kokosovo, ghee, laneno, avokado, bu\u010dino.<\/li>\n\n\n\n<li><strong>Ora\u0161asti plodovi i sjemenke<\/strong> (nepr\u017eeni, neza\u010dinjeni): bademi, kikiriki, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a>, brazilski ora\u0161\u010di\u0107i, orasi makadamije, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/pistacije-hr\/\" class=\"ek-link\">pistacije<\/a>, orasi, lje\u0161njaci itd.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maslaci-od-orasastih-plodova-hr\/\" class=\"ek-link\">Maslac od ora\u0161astih plodova<\/a><\/strong> (100 %-tni sadr\u017eaj ora\u0161astih plodova, bez \u0161e\u0107era i drugih sastojaka): kikiriki, indijski ora\u0161\u010di\u0107i, bademi itd.<\/li>\n\n\n\n<li><strong>Meso<\/strong>: bijelo meso bez puno masno\u0107a: <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletina<\/a>, pure\u0107a prsa, ze\u010detina. Crveno meso bez puno masno\u0107a: svinjski but ili biftek, meso sa stra\u017enjeg dijela goveda, teletina, meso jelena, veprovina.<\/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.hr\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg\" alt=\"Kako pove\u0107ati ili smanjiti unos energije u va\u0161oj prehrani?\" class=\"wp-image-304718\" title=\"Kako pove\u0107ati ili smanjiti unos energije u va\u0161oj prehrani?\" 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\">Kako pove\u0107ati ili smanjiti kalorijsku vrijednost hrane u va\u0161oj prehrani?<\/h3>\n\n\n\n<p>Navedena je dijeta isplanirana tako da dnevni unos kalorija pribli\u017eno iznosi 2000 kcal, no ako vam ova vrijednost ne odgovara, mo\u017eete je prilagoditi prema vlastitim potrebama. Me\u0111uobroci koji imaju prosje\u010dni udio od 250 do 300 kcal jednostavno su rje\u0161enje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, ako trebate <strong>smanjiti kalorijsku vrijednost za 250 \u2013 300 kalorija<\/strong>, jednostavno presko\u010dite jutarnji ili popodnevni me\u0111uobrok (ili konzumirajte oba obroka, no smanjite porciju za pola).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto tako, ako \u017eelite <strong>dodati 250 \u2013 300 kalorija vi\u0161e <\/strong>u svoj plan prehrane, mo\u017eete pojesti duplo ve\u0107u koli\u010dinu jednog od me\u0111uobroka ili pak dodati drugu ve\u010deru koja \u0107e bolje odgovarati \u017eeljenom unosu kalorija.<\/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=\"Kako_mjeriti_svoj_napredak\"><\/span>Kako mjeriti svoj napredak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gubitak <strong>0,5 \u2013 1 kg tjelesne mase<\/strong> <strong>tjedno<\/strong> smatra se savr\u0161enom brzinom mr\u0161avljenja. Me\u0111utim, u slu\u010daju prekomjerne tjelesne te\u017eine ili pretilosti, tjelesna se masa obi\u010dno puno br\u017ee smanjuje u prvoj fazi mr\u0161avljenja. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim vaganja, vrlo je dobra ideja fotografirati svoj napredak i mjeriti struk, bokove, stra\u017enjicu i bedra. Ovakav pristup daje vam puno bolju sliku o tome koliko napredujete.<span style=\"color: #ff6600\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte sva vaganja i mjerenja napraviti u <strong>isto doba dana i pod sli\u010dnim uvjetima<\/strong> (npr. nakon odlaska na WC, idealno u donjem rublju, mjerenje na istim dijelovima tijela itd.), a zatim rezultate zabilje\u017eite na ra\u010dunalu ili u dnevnik. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete povremeno obaviti detaljnija mjerenja na InBody analizatoru koji uz tjelesnu masu procjenjuje udio masno\u0107a, mi\u0161i\u0107a i vode u va\u0161em tijelu. <strong>Ovako \u0107ete dobiti bolji pregled promjena koje se doga\u0111aju u va\u0161em tijelu<\/strong>. Na primjer, ako se va\u0161 udio masti u tijelu smanjio, a pove\u0107ala vam se mi\u0161i\u0107na masa, imajte na umu da vaga vjerojatno ne\u0107e pokazati manje kilograma, \u0161to je sasvim normalno. Udio masti u tijelu vrlo je va\u017ean \u010dimbenik za izgled i zdravlje. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate za\u0161to se tjelesna masa mo\u017ee mijenjati iz dana u dan i \u0161to sve utje\u010de na nju, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" class=\"ek-link\"><strong>Za\u0161to vam vaga pokazuje ve\u0107i broj, a nije rije\u010d o masno\u0107i.<\/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\">\u0160to u\u010diniti ako ne posti\u017eete nikakve rezultate?<\/h3>\n\n\n\n<p>Ako ni nakon nekoliko tjedana strogog pridr\u017eavanja dijete, treniranja i <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" class=\"ek-link\">regeneracije<\/a> ne uo\u010davate nikakve rezultate, morat \u0107ete se dodatno potruditi. <strong>Me\u0111utim, nemojte poduzimati nikakve radikalne mjere poput drasti\u010dnog smanjenja unosa kalorija<\/strong>, detoksikacije ili ekstremne dijete. Ovi pristupi ne jam\u010de trajne rezultate i <a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/\" class=\"ek-link\">mogu dugoro\u010dno ugroziti va\u0161e zdravlje<\/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>Vrlo vjerojatno ne mr\u0161avite jer niste u <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" class=\"ek-link\">kalorijskom deficitu<\/a>. To zna\u010di da je va\u0161a potro\u0161nja energije jednaka ili manja od koli\u010dine energije koju unosite. Zbog toga se va\u0161a tjelesna masa ne mijenja ili se \u010dak i debljate. Ovo mo\u017eete promijeniti tako da se bavite nekim sportom ili ako se jednostavno po\u010dnete vi\u0161e kretati tijekom dana.<\/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\">Kako pove\u0107ati potro\u0161nju energije svakodnevnim aktivnostima i po\u010deti mr\u0161avjeti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poku\u0161ajte vi\u0161e <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" class=\"ek-link\">hodati<\/a> tijekom dana (npr. idite pje\u0161ke na posao ili na trening).<\/li>\n\n\n\n<li>Uklju\u010dite vi\u0161e aktivnih pauzi na poslu ili na fakultetu (npr. hodanje, brzinsko istezanje).<\/li>\n\n\n\n<li>Pro\u0161e\u0107ite do du\u0107ana ako idete u manju kupnju.<\/li>\n\n\n\n<li>Tijekom du\u017eeg telefonskog razgovora nemojte stajati na mjestu, nego se pro\u0161e\u0107ite.<\/li>\n\n\n\n<li>Koristite stepenice umjesto dizala.<\/li>\n\n\n\n<li>Umjesto da provedete vikend gledaju\u0107i Netflix, idite na neko <a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" class=\"ek-link\">putovanje<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u0107ete se pridr\u017eavati ovih jednostavnih savjeta, po\u010det \u0107ete sagorijevati vi\u0161e energije dnevno, a samim time i lak\u0161e u\u0107i u <strong>kalorijski deficit i po\u010deti mr\u0161avjeti<\/strong>. Kretanje je dobro za cjelokupno zdravlje va\u0161eg tijela, a ako se vi\u0161e fizi\u010dki kre\u0107ete, ne\u0107ete morati jesti manje koli\u010dine hrane da biste smr\u0161avjeli. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to jo\u0161 mo\u017eete u\u010diniti da pokrenete svoj metabolizam i pove\u0107ate potro\u0161nju energije? Sve to mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je li va\u0161 metabolizam usporen ili o\u0161te\u0107en? 5 savjeta za ubrzanje metabolizma.<\/strong><\/a><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" class=\"wp-image-304734\" style=\"width: 843px; height: 563px;\" title=\"Kako pove\u0107ati potro\u0161nju energije tijekom dana?\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1124x750.jpg\" alt=\"Kako pove\u0107ati potro\u0161nju energije tijekom dana?\" 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\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Planiranje jelovnika te priprema porcija unaprijed odli\u010dan je korak u ostvarenju tijela iz snova. U kona\u010dnici, ono \u0107e vam <strong>u\u0161tedjeti puno novca i vremena koje biste ina\u010de proveli smi\u0161ljaju\u0107i \u0161to sve kuhati taj dan<\/strong>. Svoje obroke mo\u017eete planirati \u010dak tjedan dana unaprijed i prona\u0107i inspiracije iz na\u0161eg primjera plana prehrane. Ovaj plan vrlo jednostavno mo\u017eete prilagoditi vlastitim potrebama. Nakon \u0161to sastavite svoj plan prehrane, sve \u0161to trebate u\u010diniti je pratiti napredak i mijenjati plan prema potrebi. Prije ili kasnije, ostvarit \u0107ete svoj cilj.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li prona\u0161li ne\u0161to za sebe u dana\u0161njem \u010dlanku o planiranju obroka unaprijed? Po\u0161aljite ovaj \u010dlanak prijateljima za koje mislite da \u0107e im biti koristan i pomozite im u postizanju njihovih ciljeva.<\/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>Poku\u0161avate li prona\u0107i razne na\u010dine kako efektivno smr\u0161avjeti? Mi \u0107emo vam vrlo rado u tome pomo\u0107i! U ovome smo \u010dlanku za vas pripremili primjer tjednog jelovnika od 2000 kalorija za efektivno mr\u0161avljenje.<\/p>\n","protected":false},"author":129,"featured_media":304628,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,6668,7352],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-317193","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-plan-prehrane-hr","11":"tag-prehrana-hr","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>Primjer plana pripremanja obroka od 2000 kcal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Priprema obroka unaprijed poti\u010de mr\u0161avljenje i rast mi\u0161i\u0107a. 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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). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/317193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=317193"}],"version-history":[{"count":7,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/317193\/revisions"}],"predecessor-version":[{"id":741662,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/317193\/revisions\/741662"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/304628"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=317193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=317193"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=317193"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=317193"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=317193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}