{"id":3396,"date":"2026-08-24T15:20:21","date_gmt":"2026-08-24T13:20:21","guid":{"rendered":"https:\/\/dietvsdiet.com\/?page_id=3396"},"modified":"2026-10-27T14:13:21","modified_gmt":"2026-10-27T13:13:21","slug":"jidelnicek-pro-veganskou-dietu","status":"publish","type":"page","link":"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-veganskou-dietu","title":{"rendered":"J\u00eddeln\u00ed\u010dek pro veganskou dietu"},"content":{"rendered":"\n<div class=\"dvd-meal-v3\"><div class=\"dvd-meal-hero\">\n\n\n<h1 class=\"wp-block-heading\">14-denn\u00ed j\u00eddeln\u00ed\u010dek pro Veganskou dietu<\/h1>\n\n\n<style>.kb-row-layout-id3396_36a2f2-d9 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id3396_36a2f2-d9 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id3396_36a2f2-d9 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id3396_36a2f2-d9 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id3396_36a2f2-d9 > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id3396_36a2f2-d9 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id3396_36a2f2-d9 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column3396_ee4646-e6 > .kt-inside-inner-col,.kadence-column3396_ee4646-e6 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3396_ee4646-e6 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3396_ee4646-e6 > .kt-inside-inner-col{flex-direction:column;}.kadence-column3396_ee4646-e6 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3396_ee4646-e6 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3396_ee4646-e6{position:relative;}@media all and (max-width: 1024px){.kadence-column3396_ee4646-e6 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3396_ee4646-e6 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3396_ee4646-e6\"><div class=\"kt-inside-inner-col\">\n<p class=\"wp-block-paragraph\">J\u00eddeln\u00ed\u010dek pro veganskou dietu nab\u00edz\u00ed 42 recept\u016f na 14 dn\u00ed bez masa, ryb, vajec, ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f a medu. Obsahuje lu\u0161t\u011bniny, tofu, tempeh, obiloviny, zeleninu a vhodn\u00e9 obohacen\u00e9 v\u00fdrobky. Je praktickou inspirac\u00ed pro dosp\u011bl\u00e9ho, nikoli individu\u00e1ln\u00edm l\u00e9\u010debn\u00fdm pl\u00e1nem.<\/p>\n\n<p class=\"wp-block-paragraph\">Principy, zdroje \u017eivin a omezen\u00ed vysv\u011btluje \u010dl\u00e1nek <a href=\"https:\/\/dietvsdiet.com\/cs\/veganska-dieta\">vegansk\u00e1 dieta<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1klad j\u00eddeln\u00ed\u010dku tvo\u0159\u00ed lu\u0161t\u011bniny, tofu, tempeh, celozrnn\u00e9 obiloviny, zelenina, ovoce, o\u0159echy a semena. P\u0159i spr\u00e1vn\u00e9m sestaven\u00ed m\u016f\u017ee b\u00fdt vegansk\u00fd j\u00eddeln\u00ed\u010dek pestr\u00fd a poskytovat dostatek energie i b\u00edlkovin. N\u011bkter\u00fdm \u017eivin\u00e1m je v\u0161ak t\u0159eba v\u011bnovat zv\u00fd\u0161enou pozornost, p\u0159edev\u0161\u00edm vitaminu B12, v\u00e1pn\u00edku, \u017eelezu, j\u00f3du, vitaminu D, zinku a omega-3 mastn\u00fdm kyselin\u00e1m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Energie, b\u00edlkoviny, sacharidy a tuky jsou u recept\u016f uvedeny jako orienta\u010dn\u00ed v\u00fdpo\u010dty, nikoli jako garantovan\u00e9 hodnoty konkr\u00e9tn\u00edho v\u00fdrobku. Velikost porc\u00ed, n\u00e1poje a p\u0159\u00edpadn\u00e9 sva\u010diny p\u0159izp\u016fsobte sv\u00fdm pot\u0159eb\u00e1m; tento p\u0159ehled nepotvrzuje v\u00fd\u017eivovou dostate\u010dnost cel\u00e9ho dne.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column3396_fbf338-a7 > .kt-inside-inner-col,.kadence-column3396_fbf338-a7 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3396_fbf338-a7 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3396_fbf338-a7 > .kt-inside-inner-col{flex-direction:column;}.kadence-column3396_fbf338-a7 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3396_fbf338-a7 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3396_fbf338-a7{position:relative;}@media all and (max-width: 1024px){.kadence-column3396_fbf338-a7 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3396_fbf338-a7 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3396_fbf338-a7\"><div class=\"kt-inside-inner-col\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/08\/14-dnovy-jedalnicek-pre-vegansku-dietu.jpg\" alt=\"14-denn\u00ed j\u00eddeln\u00ed\u010dek pro Veganskou dietu\" class=\"wp-image-2127\" srcset=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/08\/14-dnovy-jedalnicek-pre-vegansku-dietu.jpg 768w, https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/08\/14-dnovy-jedalnicek-pre-vegansku-dietu-300x200.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/div><\/div>\n\n<\/div><\/div>\n\n\n<\/div>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Jak j\u00eddeln\u00ed\u010dek pro veganskou dietu pou\u017e\u00edvat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mno\u017estv\u00ed jsou pro jednu osobu. Obiloviny, r\u00fd\u017ei, t\u011bstoviny, quinou a vlo\u010dky va\u017ete such\u00e9; lu\u0161t\u011bniny va\u0159en\u00e9 nebo po slit\u00ed. Avok\u00e1do je du\u017eina. Alternativa nahrazuje prvn\u00ed surovinu, nep\u0159id\u00e1v\u00e1 se nav\u00edc. P\u0159i z\u00e1m\u011bn\u011b rostlinn\u00e9ho n\u00e1poje \u010di jogurtu zkontrolujte b\u00edlkoviny, v\u00e1pn\u00edk a obohacen\u00ed B12.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">J\u00eddeln\u00ed\u010dek obsahuje 3 hlavn\u00ed j\u00eddla denn\u011b. U ka\u017ed\u00e9ho j\u00eddla jsou uvedeny konkr\u00e9tn\u00ed suroviny a kr\u00e1tk\u00fd postup p\u0159\u00edpravy. U rostlinn\u00fdch n\u00e1poj\u016f a jogurt\u016f up\u0159ednost\u0148ujte neslazen\u00e9 v\u00fdrobky obohacen\u00e9 o v\u00e1pn\u00edk a vitamin B12. U potravin, kter\u00e9 lze jednodu\u0161e zam\u011bnit, uv\u00e1d\u00edme alternativu v z\u00e1vorce, nap\u0159\u00edklad:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">180 g tofu (nebo tempehu) 180 g cizrny (nebo fazol\u00ed \/ \u010do\u010dky)<\/p>\n\n\n\n<\/section>\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3042077210489155\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- DIETvsDIET \u2013 obsah -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-3042077210489155\"\n     data-ad-slot=\"9496129878\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-section dvd-meal-week\">\n\n\n<h2 class=\"wp-block-heading\">1. t\u00fdden<\/h2>\n\n\n\n<div class=\"diet-shopping-wrap\"><div class=\"shopping-list-visible\"><h3>N\u00e1kup na 1. t\u00fdden<\/h3><p>Sou\u010det pro 1 osobu a 21 j\u00eddel v t\u00fddnu, podle prvn\u00ed uveden\u00e9 varianty; sva\u010diny a jin\u00e9 dopl\u0148ky nejsou zahrnuty. Alternativy nekupujte nav\u00edc. Balen\u00ed zaokrouhlete podle pot\u0159eb. Olej je v gramech. Lu\u0161t\u011bniny jsou v\u00e1\u017een\u00e9 va\u0159en\u00e9 nebo po slit\u00ed, obiloviny such\u00e9 a avok\u00e1do jako du\u017eina. S\u00f3jov\u00e9 v\u00fdrobky zvolte neslazen\u00e9 a vhodn\u011b obohacen\u00e9; zkontrolujte etiketu.<\/p><h3>B\u00edlkovinn\u00e9 potraviny a rostlinn\u00e9 v\u00fdrobky<\/h3><ul><li>Neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje \u2014 750 ml<\/li><li>Cizrny \u2014 530 g<\/li><li>Tofu \u2014 980 g<\/li><li>Neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu \u2014 600 g<\/li><li>\u010co\u010dky \u2014 840 g<\/li><li>Tempehu \u2014 320 g<\/li><li>Fazol\u00ed \u2014 420 g<\/li><\/ul><h3>Obiloviny a pe\u010divo<\/h3><ul><li>Ovesn\u00fdch vlo\u010dek \u2014 410 g<\/li><li>Such\u00e9 quinoy \u2014 230 g<\/li><li>Such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee \u2014 230 g<\/li><li>Such\u00e9ho bulguru \u2014 150 g<\/li><li>Such\u00fdch celozrnn\u00fdch t\u011bstovin \u2014 100 g<\/li><li>Celozrnn\u00e9ho chleba \u2014 14 kraj\u00edc\u016f<\/li><\/ul><h3>Zelenina a ovoce<\/h3><ul><li>Ban\u00e1ny \u2014 2 ks<\/li><li>Raj\u010dat \u2014 1900 g<\/li><li>Okurky \u2014 600 g<\/li><li>Papriky \u2014 900 g<\/li><li>Listov\u00e9ho sal\u00e1tu \u2014 300 g<\/li><li>Avok\u00e1da \u2014 360 g<\/li><li>Brokolice \u2014 500 g<\/li><li>Cukety \u2014 450 g<\/li><li>Jablka \u2014 2 ks<\/li><li>Bobulov\u00e9ho ovoce \u2014 100 g<\/li><li>\u0160pen\u00e1tu \u2014 200 g<\/li><li>Mrkve \u2014 100 g<\/li><li>Cibule \u2014 200 g<\/li><li>\u017dampion\u016f \u2014 100 g<\/li><li>Kuku\u0159ice \u2014 100 g<\/li><li>Hru\u0161ky \u2014 1 ks<\/li><li>Lilku \u2014 250 g<\/li><\/ul><h3>Oleje, o\u0159echy a sem\u00ednka<\/h3><ul><li>Chia sem\u00ednek \u2014 45 g<\/li><li>Vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 60 g<\/li><li>Olivov\u00e9ho oleje \u2014 120 g<\/li><li>Mandl\u00ed \u2014 20 g<\/li><li>Mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek \u2014 45 g<\/li><li>Ara\u0161\u00eddov\u00e9ho m\u00e1sla \u2014 20 g<\/li><li>Tahini \u2014 15 g<\/li><li>D\u00fd\u0148ov\u00fdch sem\u00ednek \u2014 10 g<\/li><\/ul><p>D\u00e1le podle p\u0159\u00edpravy: citron, \u010desnek, sko\u0159ice, kari, oregano, paprika, km\u00edn, kurkuma, pep\u0159 a bylinky. Mno\u017estv\u00ed nen\u00ed ur\u010deno.<\/p><\/div><button type=\"button\" class=\"shopping-print-button\" onclick=\"printShoppingList('vegan-shopping-week-1')\">\ud83d\udda8 Vytisknout n\u00e1kupn\u00ed seznam<\/button><div id=\"vegan-shopping-week-1\" class=\"shopping-list-print\"><h2>Vegansk\u00e1 dieta \u2013 1. t\u00fdden<\/h2><p>Sou\u010det pro 1 osobu a 21 j\u00eddel v t\u00fddnu, podle prvn\u00ed uveden\u00e9 varianty; sva\u010diny a jin\u00e9 dopl\u0148ky nejsou zahrnuty. Alternativy nekupujte nav\u00edc. Balen\u00ed zaokrouhlete podle pot\u0159eb. Olej je v gramech. Lu\u0161t\u011bniny jsou v\u00e1\u017een\u00e9 va\u0159en\u00e9 nebo po slit\u00ed, obiloviny such\u00e9 a avok\u00e1do jako du\u017eina. S\u00f3jov\u00e9 v\u00fdrobky zvolte neslazen\u00e9 a vhodn\u011b obohacen\u00e9; zkontrolujte etiketu.<\/p><h3>B\u00edlkovinn\u00e9 potraviny a rostlinn\u00e9 v\u00fdrobky<\/h3><ul><li>Neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje \u2014 750 ml<\/li><li>Cizrny \u2014 530 g<\/li><li>Tofu \u2014 980 g<\/li><li>Neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu \u2014 600 g<\/li><li>\u010co\u010dky \u2014 840 g<\/li><li>Tempehu \u2014 320 g<\/li><li>Fazol\u00ed \u2014 420 g<\/li><\/ul><h3>Obiloviny a pe\u010divo<\/h3><ul><li>Ovesn\u00fdch vlo\u010dek \u2014 410 g<\/li><li>Such\u00e9 quinoy \u2014 230 g<\/li><li>Such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee \u2014 230 g<\/li><li>Such\u00e9ho bulguru \u2014 150 g<\/li><li>Such\u00fdch celozrnn\u00fdch t\u011bstovin \u2014 100 g<\/li><li>Celozrnn\u00e9ho chleba \u2014 14 kraj\u00edc\u016f<\/li><\/ul><h3>Zelenina a ovoce<\/h3><ul><li>Ban\u00e1ny \u2014 2 ks<\/li><li>Raj\u010dat \u2014 1900 g<\/li><li>Okurky \u2014 600 g<\/li><li>Papriky \u2014 900 g<\/li><li>Listov\u00e9ho sal\u00e1tu \u2014 300 g<\/li><li>Avok\u00e1da \u2014 360 g<\/li><li>Brokolice \u2014 500 g<\/li><li>Cukety \u2014 450 g<\/li><li>Jablka \u2014 2 ks<\/li><li>Bobulov\u00e9ho ovoce \u2014 100 g<\/li><li>\u0160pen\u00e1tu \u2014 200 g<\/li><li>Mrkve \u2014 100 g<\/li><li>Cibule \u2014 200 g<\/li><li>\u017dampion\u016f \u2014 100 g<\/li><li>Kuku\u0159ice \u2014 100 g<\/li><li>Hru\u0161ky \u2014 1 ks<\/li><li>Lilku \u2014 250 g<\/li><\/ul><h3>Oleje, o\u0159echy a sem\u00ednka<\/h3><ul><li>Chia sem\u00ednek \u2014 45 g<\/li><li>Vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 60 g<\/li><li>Olivov\u00e9ho oleje \u2014 120 g<\/li><li>Mandl\u00ed \u2014 20 g<\/li><li>Mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek \u2014 45 g<\/li><li>Ara\u0161\u00eddov\u00e9ho m\u00e1sla \u2014 20 g<\/li><li>Tahini \u2014 15 g<\/li><li>D\u00fd\u0148ov\u00fdch sem\u00ednek \u2014 10 g<\/li><\/ul><p>D\u00e1le podle p\u0159\u00edpravy: citron, \u010desnek, sko\u0159ice, kari, oregano, paprika, km\u00edn, kurkuma, pep\u0159 a bylinky. Mno\u017estv\u00ed nen\u00ed ur\u010deno.<\/p><\/div><\/div>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<p class=\"diet-nutrition-intro wp-block-paragraph\"><strong>Jak \u010d\u00edst v\u00fd\u017eivov\u00e9 hodnoty:<\/strong> \u00dadaj u ka\u017ed\u00e9ho receptu plat\u00ed pro celou uvedenou porci pro jednu osobu. Jde o orienta\u010dn\u00ed v\u00fdpo\u010det ze surovin, nikoli o laboratorn\u00ed anal\u00fdzu hotov\u00e9ho j\u00eddla. P\u0159i z\u00e1m\u011bn\u011b v\u00fdrobku, zm\u011bn\u011b gram\u00e1\u017ee nebo jin\u00e9m po\u010dtu porc\u00ed se hodnoty m\u011bn\u00ed.<\/p>\n\n\n\n<details class=\"diet-nutrition-method\"><summary>Jak jsme hodnoty vypo\u010d\u00edtali a jak\u00e9 p\u0159edpoklady pou\u017e\u00edv\u00e1me<\/summary><p>V\u00fdpo\u010det s\u010d\u00edt\u00e1 energii a makro\u017eiviny surovin podle stavu v\u00e1\u017een\u00ed uveden\u00e9ho v receptech a pokynech tohoto j\u00eddeln\u00ed\u010dku. Cel\u00e1 uveden\u00e1 d\u00e1vka oleje je zapo\u010d\u00edt\u00e1na. U alternativ po\u010d\u00edt\u00e1me prvn\u00ed uvedenou mo\u017enost; pokud pokyny j\u00eddeln\u00ed\u010dku v\u00fdslovn\u011b vyb\u00edraj\u00ed jednotnou variantu pro n\u00e1kup (nap\u0159\u00edklad len m\u00edsto chia), pou\u017e\u00edv\u00e1me tuto variantu. Dal\u0161\u00ed mo\u017enosti se nep\u0159ipo\u010d\u00edt\u00e1vaj\u00ed. U rozsahu mno\u017estv\u00ed pou\u017e\u00edv\u00e1me jeho st\u0159ed. Sm\u011bsi s neur\u010den\u00fdm pom\u011brem po\u010d\u00edt\u00e1me stejn\u00fdmi hmotnostn\u00edmi d\u00edly; obecn\u00e1 zelenina znamen\u00e1 stejn\u00e9 d\u00edly mrkve, cukety a papriky, bobulov\u00e9 ovoce stejn\u00e9 d\u00edly bor\u016fvek a malin, obecn\u00e9 ovoce stejn\u00e9 d\u00edly jablka a ban\u00e1nu.<\/p><p>Pokud chyb\u00ed gram\u00e1\u017e kusu, pou\u017e\u00edv\u00e1me jedlou \u010d\u00e1st: vejce 50 g, b\u00edlek 33 g, kraj\u00edc chleba 40 g, celozrnn\u00e1 placka 40 g, ban\u00e1n 118 g, jablko 182 g, hru\u0161ka 178 g, pomeran\u010d 131 g, kiwi 69 g, avok\u00e1do 150 g, mango 336 g a plantain 179 g. Men\u0161\u00ed ban\u00e1n m\u00e1 ve v\u00fdpo\u010dtu 101 g a men\u0161\u00ed jablko 149 g; v\u011bt\u0161\u00ed ban\u00e1n 136 g a v\u011bt\u0161\u00ed jablko 223 g. Konkr\u00e9tn\u00ed pou\u017eit\u00e1 hmotnost je tak\u00e9 u receptu. Neodv\u00e1\u017een\u00e9 v\u00fdznamn\u011bj\u0161\u00ed p\u0159\u00edsady maj\u00ed u receptu vlastn\u00ed modelov\u00fd p\u0159edpoklad; neodv\u00e1\u017een\u00e9 drobn\u00e9 bylinky, ko\u0159en\u00ed, ocet a voda nejsou energeticky zapo\u010d\u00edt\u00e1ny. Ml\u00e9ko a kef\u00edr p\u0159epo\u010d\u00edt\u00e1v\u00e1me p\u0159ibli\u017en\u011b 1,03 g\/ml, s\u00f3jovou om\u00e1\u010dku 1,16 g\/ml a ostatn\u00ed tekut\u00e9 suroviny p\u0159ibli\u017en\u011b 1 g\/ml; u v\u00fdrobku s \u00fadajem na 100 ml pou\u017e\u00edv\u00e1me p\u0159\u00edmo objem.<\/p><p>Sacharidy jsou orienta\u010dn\u011b uvedeny bez vl\u00e1kniny; u datab\u00e1zov\u00fdch \u00fadaj\u016f USDA byla vl\u00e1knina ode\u010dtena od celkov\u00fdch sacharid\u016f, pokud byla uvedena. Energie vych\u00e1z\u00ed z datab\u00e1zov\u00e9 nebo v\u00fdrobcem uveden\u00e9 energie; rozd\u00edl oproti jednoduch\u00e9mu sou\u010dtu 4\u20134\u20139 je mo\u017en\u00fd. Energie se zaokrouhluje na 5 kcal a 10 kJ, makro\u017eiviny na 0,1 g. Uveden\u00e9 hodnoty nejsou p\u0159esn\u00fdm podkladem pro d\u00e1vkov\u00e1n\u00ed l\u00e9k\u016f ani potvrzen\u00edm spln\u011bn\u00ed individu\u00e1ln\u00edch l\u00e9\u010debn\u00fdch limit\u016f.<\/p><p>Pro v\u00fdrobky bez ur\u010den\u00e9 zna\u010dky jsou pou\u017eity tyto konkr\u00e9tn\u00ed v\u00fdpo\u010dtov\u00e9 profily: pevn\u00e9 tofu 8.72 % tuku (144 kcal\/100 g). Etiketa va\u0161eho v\u00fdrobku m\u016f\u017ee uv\u00e1d\u011bt jin\u00e9 hodnoty. Obecn\u00e9 o\u0159echy po\u010d\u00edt\u00e1me jako vla\u0161sk\u00e9, obecn\u00fd tvrd\u00fd s\u00fdr jako \u010dedar a obecn\u00fd ov\u010d\u00ed s\u00fdr jako profil feta; nejde o tvrzen\u00ed, \u017ee v\u0161echny v\u00fdrobky maj\u00ed stejn\u00e9 slo\u017een\u00ed.<\/p><p>Zdroje: <a href=\"https:\/\/fdc.nal.usda.gov\/download-datasets\/\" target=\"_blank\" rel=\"noopener\">USDA FoodData Central \u2013 SR Legacy<\/a>, <a href=\"https:\/\/www.alpro.com\/sk\/produkty\/napoje\/alpro-sojovy-napoj-nesladeny\" target=\"_blank\" rel=\"noopener\">Alpro \u2013 s\u00f3jov\u00fd n\u00e1poj<\/a>, <a href=\"https:\/\/www.alpro.com\/ie\/products\/plant-based-alternative-to-yogurt\/plain-no-sugars\" target=\"_blank\" rel=\"noopener\">Alpro \u2013 s\u00f3jov\u00fd v\u00fdrobek bez cukru<\/a>. V\u00fdpo\u010det dopln\u011bn 23. 10. 2026.<\/p><\/details>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 1<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s ban\u00e1nem a chia sem\u00ednky<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 80 g ovesn\u00fdch vlo\u010dek, 250 ml neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje, 1 ban\u00e1n, 15 g chia sem\u00ednek, 20 g vla\u0161sk\u00fdch o\u0159ech\u016f, sko\u0159ice.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 700 kcal (2940 kJ) \u00b7 B\u00edlkoviny: 28,6 g \u00b7 Sacharidy: 71,0 g \u00b7 Tuky: 28,1 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Vlo\u010dky uva\u0159te v s\u00f3jov\u00e9m n\u00e1poji. P\u0159idejte nakr\u00e1jen\u00fd ban\u00e1n, chia sem\u00ednka, o\u0159echy a sko\u0159ici.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Cizrnov\u00e1 miska s quinoou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g cizrny, 80 g such\u00e9 quinoy, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 80 g avok\u00e1da, 10 g olivov\u00e9ho oleje, citron.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 920 kcal (3840 kJ) \u00b7 B\u00edlkoviny: 34,3 g \u00b7 Sacharidy: 99,7 g \u00b7 Tuky: 32,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: citronov\u00e1 \u0161\u0165\u00e1va bez gram\u00e1\u017ee: modelov\u011b 15 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Quinou propl\u00e1chn\u011bte a uva\u0159te. Sm\u00edchejte s cizrnou a nakr\u00e1jenou zeleninou. P\u0159idejte avok\u00e1do a dochu\u0165te citronovou \u0161\u0165\u00e1vou a olivov\u00fdm olejem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Tofu se zeleninou a hn\u011bdou r\u00fd\u017e\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 180 g tofu, 70 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 150 g brokolice, 100 g cukety, 100 g papriky, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 700 kcal (2920 kJ) \u00b7 B\u00edlkoviny: 42,8 g \u00b7 Sacharidy: 63,8 g \u00b7 Tuky: 29,1 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: R\u00fd\u017ei uva\u0159te. Tofu osu\u0161te, nakr\u00e1jejte a ope\u010dte dozlatova. P\u0159idejte zeleninu a kr\u00e1tce ji ope\u010dte nebo p\u0159ipravte v p\u00e1\u0159e.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 1:<\/strong> 2320 kcal (9700 kJ) \u00b7 B\u00edlkoviny: 105,7 g \u00b7 Sacharidy: 234,5 g \u00b7 Tuky: 89,8 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 2<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 S\u00f3jov\u00fd jogurt s vlo\u010dkami a ovocem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 300 g neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu, 70 g ovesn\u00fdch vlo\u010dek, 1 jablko, 100 g bobulov\u00e9ho ovoce, 20 g mandl\u00ed, 15 g mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 745 kcal (3110 kJ) \u00b7 B\u00edlkoviny: 32,2 g \u00b7 Sacharidy: 70,5 g \u00b7 Tuky: 28,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 182 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Jablko nakr\u00e1jejte a v\u0161echny suroviny sm\u00edchejte v misce.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 \u010co\u010dkov\u00e9 kari s hn\u011bdou r\u00fd\u017e\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 220 g uva\u0159en\u00e9 \u010do\u010dky, 80 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 150 g raj\u010dat, 100 g \u0161pen\u00e1tu, 100 g mrkve, 50 g cibule, 10 g olivov\u00e9ho oleje, kari ko\u0159en\u00ed.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 750 kcal (3130 kJ) \u00b7 B\u00edlkoviny: 31,5 g \u00b7 Sacharidy: 101,1 g \u00b7 Tuky: 14,4 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: R\u00fd\u017ei uva\u0159te. Cibuli a mrkev kr\u00e1tce ope\u010dte, p\u0159idejte raj\u010data, \u010do\u010dku, \u0161pen\u00e1t a kari. Poduste a pod\u00e1vejte s r\u00fd\u017e\u00ed.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Tempeh se zeleninou a bulgurem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 160 g tempehu (nebo tofu), 70 g such\u00e9ho bulguru, 150 g brokolice, 100 g cukety, 100 g papriky, 5 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 685 kcal (2870 kJ) \u00b7 B\u00edlkoviny: 47,5 g \u00b7 Sacharidy: 68,7 g \u00b7 Tuky: 24,4 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Bulgur uva\u0159te. Tempeh nakr\u00e1jejte a ope\u010dte. Zeleninu p\u0159ipravte v p\u00e1\u0159e nebo kr\u00e1tce ope\u010dte a v\u0161e sm\u00edchejte.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 2:<\/strong> 2180 kcal (9110 kJ) \u00b7 B\u00edlkoviny: 111,2 g \u00b7 Sacharidy: 240,3 g \u00b7 Tuky: 67,6 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 3<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s jablkem a ara\u0161\u00eddov\u00fdm m\u00e1slem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 80 g ovesn\u00fdch vlo\u010dek, 250 ml neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje, 1 jablko, 20 g ara\u0161\u00eddov\u00e9ho m\u00e1sla, 15 g chia sem\u00ednek, sko\u0159ice.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 680 kcal (2850 kJ) \u00b7 B\u00edlkoviny: 29,2 g \u00b7 Sacharidy: 69,9 g \u00b7 Tuky: 25,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 182 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Vlo\u010dky uva\u0159te v s\u00f3jov\u00e9m n\u00e1poji. P\u0159idejte nakr\u00e1jen\u00e9 jablko, ara\u0161\u00eddov\u00e9 m\u00e1slo, chia sem\u00ednka a sko\u0159ici.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Celozrnn\u00e9 t\u011bstoviny s \u010do\u010dkovou om\u00e1\u010dkou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 100 g such\u00fdch celozrnn\u00fdch t\u011bstovin, 200 g uva\u0159en\u00e9 \u010do\u010dky, 200 g raj\u010dat, 100 g cukety, 50 g cibule, 10 g olivov\u00e9ho oleje, \u010desnek, oregano.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 750 kcal (3140 kJ) \u00b7 B\u00edlkoviny: 35,6 g \u00b7 Sacharidy: 100,9 g \u00b7 Tuky: 14,5 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: \u010desnek bez gram\u00e1\u017ee: modelov\u011b 3 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: T\u011bstoviny uva\u0159te. Cibuli a \u010desnek kr\u00e1tce ope\u010dte, p\u0159idejte cuketu, raj\u010data a \u010do\u010dku. Poduste a prom\u00edchejte s t\u011bstovinami.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Fazolov\u00fd sal\u00e1t s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g fazol\u00ed, 100 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 2 kraj\u00edce celozrnn\u00e9ho chleba, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 780 kcal (3260 kJ) \u00b7 B\u00edlkoviny: 32,9 g \u00b7 Sacharidy: 75,9 g \u00b7 Tuky: 29,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Fazole propl\u00e1chn\u011bte. Zeleninu a avok\u00e1do nakr\u00e1jejte a v\u0161e prom\u00edchejte. Pod\u00e1vejte s celozrnn\u00fdm chlebem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 3:<\/strong> 2210 kcal (9250 kJ) \u00b7 B\u00edlkoviny: 97,7 g \u00b7 Sacharidy: 246,7 g \u00b7 Tuky: 68,9 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 4<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 M\u00edchan\u00e9 tofu se zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 180 g tofu, 100 g \u0161pen\u00e1tu, 100 g raj\u010dat, 100 g \u017eampion\u016f, 3 kraj\u00edce celozrnn\u00e9ho chleba, 5 g olivov\u00e9ho oleje, kurkuma, \u010dern\u00fd pep\u0159.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 670 kcal (2800 kJ) \u00b7 B\u00edlkoviny: 52,9 g \u00b7 Sacharidy: 51,3 g \u00b7 Tuky: 25,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 kraj\u00edce = 120 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Tofu rozdrobte vidli\u010dkou. \u017dampiony kr\u00e1tce ope\u010dte, p\u0159idejte tofu, \u0161pen\u00e1t, kurkumu a pep\u0159. Pod\u00e1vejte s raj\u010daty a chlebem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Pe\u010den\u00e9 tofu s quinoou a brokolic\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g tofu, 80 g such\u00e9 quinoy, 200 g brokolice, 100 g papriky, 10 g olivov\u00e9ho oleje, \u010desnek, bylinky.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 770 kcal (3220 kJ) \u00b7 B\u00edlkoviny: 52,7 g \u00b7 Sacharidy: 59,6 g \u00b7 Tuky: 33,4 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: \u010desnek bez gram\u00e1\u017ee: modelov\u011b 3 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Tofu nakr\u00e1jejte a pe\u010dte p\u0159i 200 \u00b0C p\u0159ibli\u017en\u011b 20 minut. Quinou uva\u0159te. Brokolici p\u0159ipravte v p\u00e1\u0159e a papriku upe\u010dte nebo ugrilujte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00fd sal\u00e1t s tahini dresinkem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 180 g cizrny, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 15 g tahini, citron, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 640 kcal (2670 kJ) \u00b7 B\u00edlkoviny: 31,2 g \u00b7 Sacharidy: 76,5 g \u00b7 Tuky: 15,9 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: citronov\u00e1 \u0161\u0165\u00e1va bez gram\u00e1\u017ee: modelov\u011b 15 g; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Cizrnu sm\u00edchejte se zeleninou. Tahini rozm\u00edchejte s citronovou \u0161\u0165\u00e1vou a trochou vody a pou\u017eijte jako dresink.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 4:<\/strong> 2080 kcal (8690 kJ) \u00b7 B\u00edlkoviny: 136,8 g \u00b7 Sacharidy: 187,4 g \u00b7 Tuky: 75,1 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 5<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 S\u00f3jov\u00fd jogurt s ban\u00e1nem a o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 300 g neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu, 70 g ovesn\u00fdch vlo\u010dek, 1 ban\u00e1n, 20 g vla\u0161sk\u00fdch o\u0159ech\u016f, 15 g chia sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 705 kcal (2960 kJ) \u00b7 B\u00edlkoviny: 30,6 g \u00b7 Sacharidy: 65,4 g \u00b7 Tuky: 29,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Ban\u00e1n nakr\u00e1jejte a v\u0161echny suroviny sm\u00edchejte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Fazolov\u00e9 chilli s r\u00fd\u017e\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 220 g fazol\u00ed, 80 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 200 g raj\u010dat, 100 g papriky, 100 g kuku\u0159ice, 50 g cibule, 10 g olivov\u00e9ho oleje, mlet\u00e1 paprika, km\u00edn.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 840 kcal (3520 kJ) \u00b7 B\u00edlkoviny: 32,2 g \u00b7 Sacharidy: 126,0 g \u00b7 Tuky: 15,9 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: paprika bez gram\u00e1\u017ee: modelov\u011b 50 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: R\u00fd\u017ei uva\u0159te. Cibuli a papriku kr\u00e1tce ope\u010dte, p\u0159idejte raj\u010data, fazole, kuku\u0159ici a ko\u0159en\u00ed. Poduste p\u0159ibli\u017en\u011b 15 minut.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Tofu sal\u00e1t s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 180 g tofu, 80 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 10 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 725 kcal (3040 kJ) \u00b7 B\u00edlkoviny: 45,3 g \u00b7 Sacharidy: 39,6 g \u00b7 Tuky: 40,7 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Tofu nakr\u00e1jejte a ope\u010dte. Zeleninu a avok\u00e1do nakr\u00e1jejte, p\u0159idejte tofu a dochu\u0165te citronovou \u0161\u0165\u00e1vou.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 5:<\/strong> 2270 kcal (9520 kJ) \u00b7 B\u00edlkoviny: 108,1 g \u00b7 Sacharidy: 231,0 g \u00b7 Tuky: 86,4 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 6<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s hru\u0161kou a o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 80 g ovesn\u00fdch vlo\u010dek, 250 ml neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje, 1 hru\u0161ka, 20 g vla\u0161sk\u00fdch o\u0159ech\u016f, 15 g mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek, sko\u0159ice.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 705 kcal (2950 kJ) \u00b7 B\u00edlkoviny: 28,2 g \u00b7 Sacharidy: 67,8 g \u00b7 Tuky: 29,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 178 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Vlo\u010dky uva\u0159te v s\u00f3jov\u00e9m n\u00e1poji. P\u0159idejte hru\u0161ku, o\u0159echy, ln\u011bn\u00e1 sem\u00ednka a sko\u0159ici.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 \u010co\u010dkov\u00e9 karban\u00e1tky s bulgurem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 220 g uva\u0159en\u00e9 \u010do\u010dky, 30 g ovesn\u00fdch vlo\u010dek, 15 g mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek, 80 g such\u00e9ho bulguru, 150 g cukety, 100 g papriky, bylinky.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 775 kcal (3250 kJ) \u00b7 B\u00edlkoviny: 40,3 g \u00b7 Sacharidy: 101,6 g \u00b7 Tuky: 11,1 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Ln\u011bn\u00e1 sem\u00ednka sm\u00edchejte s trochou vody a nechte zhoustnout. \u010co\u010dku rozma\u010dkejte, p\u0159idejte vlo\u010dky, ln\u011bn\u00e1 sem\u00ednka a ko\u0159en\u00ed. Vytvarujte karban\u00e1tky a pe\u010dte p\u0159i 200 \u00b0C p\u0159ibli\u017en\u011b 20\u201325 minut. Pod\u00e1vejte s bulgurem a zeleninou.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00fd sal\u00e1t s tofu<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 150 g cizrny, 120 g tofu, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 585 kcal (2440 kJ) \u00b7 B\u00edlkoviny: 37,7 g \u00b7 Sacharidy: 42,2 g \u00b7 Tuky: 25,1 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Tofu kr\u00e1tce ope\u010dte. Cizrnu sm\u00edchejte se zeleninou, p\u0159idejte tofu a dochu\u0165te citronem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 6:<\/strong> 2065 kcal (8640 kJ) \u00b7 B\u00edlkoviny: 106,2 g \u00b7 Sacharidy: 211,6 g \u00b7 Tuky: 65,8 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 7<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Celozrnn\u00fd chl\u00e9b s avok\u00e1dem a tofu<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 3 kraj\u00edce celozrnn\u00e9ho chleba, 100 g avok\u00e1da, 120 g tofu, 150 g raj\u010dat, 10 g d\u00fd\u0148ov\u00fdch sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 720 kcal (3000 kJ) \u00b7 B\u00edlkoviny: 42,0 g \u00b7 Sacharidy: 51,0 g \u00b7 Tuky: 34,5 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 kraj\u00edce = 120 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Avok\u00e1do rozma\u010dkejte a nama\u017ete na chl\u00e9b. Tofu nakr\u00e1jejte a kr\u00e1tce ope\u010dte. Pod\u00e1vejte s raj\u010daty a d\u00fd\u0148ov\u00fdmi sem\u00ednky.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Pe\u010den\u00fd lilek s \u010do\u010dkou a quinoou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 250 g lilku, 200 g uva\u0159en\u00e9 \u010do\u010dky, 70 g such\u00e9 quinoy, 200 g raj\u010dat, 50 g cibule, 10 g olivov\u00e9ho oleje, \u010desnek, oregano.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 700 kcal (2930 kJ) \u00b7 B\u00edlkoviny: 32,9 g \u00b7 Sacharidy: 81,8 g \u00b7 Tuky: 15,9 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: \u010desnek bez gram\u00e1\u017ee: modelov\u011b 3 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Lilek nakr\u00e1jejte a upe\u010dte. Cibuli a \u010desnek kr\u00e1tce ope\u010dte, p\u0159idejte raj\u010data a \u010do\u010dku. Pod\u00e1vejte s uva\u0159enou quinoou a lilkem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Tempeh se zeleninov\u00fdm sal\u00e1tem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 160 g tempehu (nebo tofu), 150 g raj\u010dat, 100 g okurky, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 2 kraj\u00edce celozrnn\u00e9ho chleba, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 675 kcal (2810 kJ) \u00b7 B\u00edlkoviny: 46,1 g \u00b7 Sacharidy: 53,5 g \u00b7 Tuky: 30,9 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Tempeh nakr\u00e1jejte a ope\u010dte nebo ugrilujte. Zeleninu nakr\u00e1jejte a pod\u00e1vejte s tempehem a celozrnn\u00fdm chlebem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 7:<\/strong> 2095 kcal (8740 kJ) \u00b7 B\u00edlkoviny: 121,0 g \u00b7 Sacharidy: 186,3 g \u00b7 Tuky: 81,3 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3042077210489155\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- DIETvsDIET \u2013 obsah -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-3042077210489155\"\n     data-ad-slot=\"9496129878\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-section dvd-meal-week\">\n\n\n<h2 class=\"wp-block-heading\">2. t\u00fdden<\/h2>\n\n\n\n<div class=\"diet-shopping-wrap\"><div class=\"shopping-list-visible\"><h3>N\u00e1kup na 2. t\u00fdden<\/h3><p>Sou\u010det pro 1 osobu a 21 j\u00eddel v t\u00fddnu, podle prvn\u00ed uveden\u00e9 varianty; sva\u010diny a jin\u00e9 dopl\u0148ky nejsou zahrnuty. Alternativy nekupujte nav\u00edc. Balen\u00ed zaokrouhlete podle pot\u0159eb. Olej je v gramech. Lu\u0161t\u011bniny jsou v\u00e1\u017een\u00e9 va\u0159en\u00e9 nebo po slit\u00ed, obiloviny such\u00e9 a avok\u00e1do jako du\u017eina. S\u00f3jov\u00e9 v\u00fdrobky zvolte neslazen\u00e9 a vhodn\u011b obohacen\u00e9; zkontrolujte etiketu.<\/p><h3>B\u00edlkovinn\u00e9 potraviny a rostlinn\u00e9 v\u00fdrobky<\/h3><ul><li>Neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu \u2014 900 g<\/li><li>Tofu \u2014 1140 g<\/li><li>\u010co\u010dky \u2014 420 g<\/li><li>Cizrny \u2014 620 g<\/li><li>Tempehu \u2014 340 g<\/li><li>Neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje \u2014 750 ml<\/li><li>Fazol\u00ed \u2014 420 g<\/li><\/ul><h3>Obiloviny a pe\u010divo<\/h3><ul><li>Ovesn\u00fdch vlo\u010dek \u2014 370 g<\/li><li>Such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee \u2014 230 g<\/li><li>Celozrnn\u00e9ho chleba \u2014 14 kraj\u00edc\u016f<\/li><li>Such\u00e9 quinoy \u2014 240 g<\/li><li>Such\u00e9ho bulguru \u2014 150 g<\/li><li>Such\u00fdch celozrnn\u00fdch t\u011bstovin \u2014 100 g<\/li><\/ul><h3>Zelenina a ovoce<\/h3><ul><li>Ban\u00e1ny \u2014 4 ks<\/li><li>Bobulov\u00e9ho ovoce \u2014 250 g<\/li><li>Brokolice \u2014 750 g<\/li><li>Papriky \u2014 600 g<\/li><li>Cukety \u2014 600 g<\/li><li>Avok\u00e1da \u2014 480 g<\/li><li>Raj\u010dat \u2014 1600 g<\/li><li>Okurky \u2014 500 g<\/li><li>Listov\u00e9ho sal\u00e1tu \u2014 300 g<\/li><li>\u0160pen\u00e1tu \u2014 450 g<\/li><li>Mrkve \u2014 100 g<\/li><li>Cibule \u2014 100 g<\/li><li>Hru\u0161ky \u2014 1 ks<\/li><li>Jablka \u2014 1 ks<\/li><li>Lilku \u2014 100 g<\/li><li>Kuku\u0159ice \u2014 100 g<\/li><\/ul><h3>Oleje, o\u0159echy a sem\u00ednka<\/h3><ul><li>Chia sem\u00ednek \u2014 55 g<\/li><li>Mandl\u00ed \u2014 40 g<\/li><li>Olivov\u00e9ho oleje \u2014 105 g<\/li><li>D\u00fd\u0148ov\u00fdch sem\u00ednek \u2014 20 g<\/li><li>Ara\u0161\u00eddov\u00e9ho m\u00e1sla \u2014 50 g<\/li><li>Mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek \u2014 30 g<\/li><li>Vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 40 g<\/li><li>Tahini \u2014 35 g<\/li><\/ul><p>D\u00e1le podle p\u0159\u00edpravy: citron, \u010desnek, sko\u0159ice, kari, oregano, paprika, km\u00edn, kurkuma, pep\u0159 a bylinky. Mno\u017estv\u00ed nen\u00ed ur\u010deno.<\/p><\/div><button type=\"button\" class=\"shopping-print-button\" onclick=\"printShoppingList('vegan-shopping-week-2')\">\ud83d\udda8 Vytisknout n\u00e1kupn\u00ed seznam<\/button><div id=\"vegan-shopping-week-2\" class=\"shopping-list-print\"><h2>Vegansk\u00e1 dieta \u2013 2. t\u00fdden<\/h2><p>Sou\u010det pro 1 osobu a 21 j\u00eddel v t\u00fddnu, podle prvn\u00ed uveden\u00e9 varianty; sva\u010diny a jin\u00e9 dopl\u0148ky nejsou zahrnuty. Alternativy nekupujte nav\u00edc. Balen\u00ed zaokrouhlete podle pot\u0159eb. Olej je v gramech. Lu\u0161t\u011bniny jsou v\u00e1\u017een\u00e9 va\u0159en\u00e9 nebo po slit\u00ed, obiloviny such\u00e9 a avok\u00e1do jako du\u017eina. S\u00f3jov\u00e9 v\u00fdrobky zvolte neslazen\u00e9 a vhodn\u011b obohacen\u00e9; zkontrolujte etiketu.<\/p><h3>B\u00edlkovinn\u00e9 potraviny a rostlinn\u00e9 v\u00fdrobky<\/h3><ul><li>Neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu \u2014 900 g<\/li><li>Tofu \u2014 1140 g<\/li><li>\u010co\u010dky \u2014 420 g<\/li><li>Cizrny \u2014 620 g<\/li><li>Tempehu \u2014 340 g<\/li><li>Neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje \u2014 750 ml<\/li><li>Fazol\u00ed \u2014 420 g<\/li><\/ul><h3>Obiloviny a pe\u010divo<\/h3><ul><li>Ovesn\u00fdch vlo\u010dek \u2014 370 g<\/li><li>Such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee \u2014 230 g<\/li><li>Celozrnn\u00e9ho chleba \u2014 14 kraj\u00edc\u016f<\/li><li>Such\u00e9 quinoy \u2014 240 g<\/li><li>Such\u00e9ho bulguru \u2014 150 g<\/li><li>Such\u00fdch celozrnn\u00fdch t\u011bstovin \u2014 100 g<\/li><\/ul><h3>Zelenina a ovoce<\/h3><ul><li>Ban\u00e1ny \u2014 4 ks<\/li><li>Bobulov\u00e9ho ovoce \u2014 250 g<\/li><li>Brokolice \u2014 750 g<\/li><li>Papriky \u2014 600 g<\/li><li>Cukety \u2014 600 g<\/li><li>Avok\u00e1da \u2014 480 g<\/li><li>Raj\u010dat \u2014 1600 g<\/li><li>Okurky \u2014 500 g<\/li><li>Listov\u00e9ho sal\u00e1tu \u2014 300 g<\/li><li>\u0160pen\u00e1tu \u2014 450 g<\/li><li>Mrkve \u2014 100 g<\/li><li>Cibule \u2014 100 g<\/li><li>Hru\u0161ky \u2014 1 ks<\/li><li>Jablka \u2014 1 ks<\/li><li>Lilku \u2014 100 g<\/li><li>Kuku\u0159ice \u2014 100 g<\/li><\/ul><h3>Oleje, o\u0159echy a sem\u00ednka<\/h3><ul><li>Chia sem\u00ednek \u2014 55 g<\/li><li>Mandl\u00ed \u2014 40 g<\/li><li>Olivov\u00e9ho oleje \u2014 105 g<\/li><li>D\u00fd\u0148ov\u00fdch sem\u00ednek \u2014 20 g<\/li><li>Ara\u0161\u00eddov\u00e9ho m\u00e1sla \u2014 50 g<\/li><li>Mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek \u2014 30 g<\/li><li>Vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 40 g<\/li><li>Tahini \u2014 35 g<\/li><\/ul><p>D\u00e1le podle p\u0159\u00edpravy: citron, \u010desnek, sko\u0159ice, kari, oregano, paprika, km\u00edn, kurkuma, pep\u0159 a bylinky. Mno\u017estv\u00ed nen\u00ed ur\u010deno.<\/p><\/div><\/div>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 8<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 S\u00f3jov\u00fd jogurt s vlo\u010dkami, ban\u00e1nem a chia sem\u00ednky<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 300 g neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu, 70 g ovesn\u00fdch vlo\u010dek, 1 ban\u00e1n, 100 g bobulov\u00e9ho ovoce, 15 g chia sem\u00ednek, 20 g mandl\u00ed.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 745 kcal (3120 kJ) \u00b7 B\u00edlkoviny: 32,8 g \u00b7 Sacharidy: 74,6 g \u00b7 Tuky: 27,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Ban\u00e1n nakr\u00e1jejte a v\u0161echny suroviny sm\u00edchejte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Tofu s hn\u011bdou r\u00fd\u017e\u00ed a brokolic\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g tofu, 80 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 200 g brokolice, 100 g papriky, 100 g cukety, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 780 kcal (3270 kJ) \u00b7 B\u00edlkoviny: 48,4 g \u00b7 Sacharidy: 73,2 g \u00b7 Tuky: 31,4 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: R\u00fd\u017ei uva\u0159te. Tofu ope\u010dte dozlatova. Zeleninu p\u0159ipravte v p\u00e1\u0159e nebo kr\u00e1tce ope\u010dte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 \u010co\u010dkov\u00fd sal\u00e1t s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g uva\u0159en\u00e9 \u010do\u010dky, 80 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 10 g d\u00fd\u0148ov\u00fdch sem\u00ednek, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 665 kcal (2790 kJ) \u00b7 B\u00edlkoviny: 35,3 g \u00b7 Sacharidy: 63,7 g \u00b7 Tuky: 20,7 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: \u010co\u010dku sm\u00edchejte s nakr\u00e1jenou zeleninou a avok\u00e1dem. Posypte d\u00fd\u0148ov\u00fdmi sem\u00ednky a pod\u00e1vejte s chlebem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 8:<\/strong> 2190 kcal (9180 kJ) \u00b7 B\u00edlkoviny: 116,5 g \u00b7 Sacharidy: 211,5 g \u00b7 Tuky: 79,3 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 9<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 M\u00edchan\u00e9 tofu s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 180 g tofu, 80 g avok\u00e1da, 100 g \u0161pen\u00e1tu, 150 g raj\u010dat, 3 kraj\u00edce celozrnn\u00e9ho chleba, 5 g olivov\u00e9ho oleje, kurkuma.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 785 kcal (3280 kJ) \u00b7 B\u00edlkoviny: 51,8 g \u00b7 Sacharidy: 51,8 g \u00b7 Tuky: 37,3 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 kraj\u00edce = 120 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Tofu rozdrobte a ope\u010dte se \u0161pen\u00e1tem a kurkumou. Pod\u00e1vejte s avok\u00e1dem, raj\u010daty a chlebem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Cizrnov\u00e9 kari s quinoou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 220 g cizrny, 80 g such\u00e9 quinoy, 150 g raj\u010dat, 100 g \u0161pen\u00e1tu, 100 g mrkve, 50 g cibule, 10 g olivov\u00e9ho oleje, kari.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 855 kcal (3580 kJ) \u00b7 B\u00edlkoviny: 36,4 g \u00b7 Sacharidy: 105,4 g \u00b7 Tuky: 21,5 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Quinou uva\u0159te. Cibuli a mrkev kr\u00e1tce ope\u010dte, p\u0159idejte raj\u010data, cizrnu, \u0161pen\u00e1t a kari. Poduste a pod\u00e1vejte s quinoou.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Tempeh s brokolic\u00ed a cuketou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 170 g tempehu (nebo tofu), 200 g brokolice, 150 g cukety, 70 g such\u00e9ho bulguru, 5 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 705 kcal (2940 kJ) \u00b7 B\u00edlkoviny: 50,6 g \u00b7 Sacharidy: 68,6 g \u00b7 Tuky: 25,5 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Bulgur uva\u0159te. Tempeh ope\u010dte a zeleninu p\u0159ipravte v p\u00e1\u0159e nebo na p\u00e1nvi.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 9:<\/strong> 2345 kcal (9800 kJ) \u00b7 B\u00edlkoviny: 138,8 g \u00b7 Sacharidy: 225,8 g \u00b7 Tuky: 84,3 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 10<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s hru\u0161kou a ara\u0161\u00eddov\u00fdm m\u00e1slem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 80 g ovesn\u00fdch vlo\u010dek, 250 ml neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje, 1 hru\u0161ka, 20 g ara\u0161\u00eddov\u00e9ho m\u00e1sla, 15 g mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 695 kcal (2910 kJ) \u00b7 B\u00edlkoviny: 29,6 g \u00b7 Sacharidy: 69,8 g \u00b7 Tuky: 26,9 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 178 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Vlo\u010dky uva\u0159te v s\u00f3jov\u00e9m n\u00e1poji. P\u0159idejte nakr\u00e1jenou hru\u0161ku, ara\u0161\u00eddov\u00e9 m\u00e1slo a ln\u011bn\u00e1 sem\u00ednka.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Celozrnn\u00e9 t\u011bstoviny s tofu a raj\u010daty<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 100 g such\u00fdch celozrnn\u00fdch t\u011bstovin, 180 g tofu, 200 g raj\u010dat, 100 g cukety, 100 g \u0161pen\u00e1tu, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 775 kcal (3250 kJ) \u00b7 B\u00edlkoviny: 50,8 g \u00b7 Sacharidy: 74,0 g \u00b7 Tuky: 29,7 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: T\u011bstoviny uva\u0159te. Tofu ope\u010dte, p\u0159idejte cuketu, raj\u010data a \u0161pen\u00e1t a kr\u00e1tce poduste. Sm\u00edchejte s t\u011bstovinami.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Fazolov\u00fd sal\u00e1t s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g fazol\u00ed, 80 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 10 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 750 kcal (3130 kJ) \u00b7 B\u00edlkoviny: 32,5 g \u00b7 Sacharidy: 75,5 g \u00b7 Tuky: 26,3 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Fazole propl\u00e1chn\u011bte a prom\u00edchejte se zeleninou a avok\u00e1dem. Dochu\u0165te citronem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 10:<\/strong> 2220 kcal (9290 kJ) \u00b7 B\u00edlkoviny: 112,9 g \u00b7 Sacharidy: 219,3 g \u00b7 Tuky: 82,9 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 11<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 S\u00f3jov\u00fd jogurt s jablkem a o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 300 g neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu, 70 g ovesn\u00fdch vlo\u010dek, 1 jablko, 20 g vla\u0161sk\u00fdch o\u0159ech\u016f, 15 g chia sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 695 kcal (2910 kJ) \u00b7 B\u00edlkoviny: 29,8 g \u00b7 Sacharidy: 62,3 g \u00b7 Tuky: 29,7 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 182 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Jablko nakr\u00e1jejte a v\u0161e sm\u00edchejte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Tempeh s bulgurem a pe\u010denou zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 170 g tempehu, 80 g such\u00e9ho bulguru, 150 g cukety, 100 g papriky, 100 g lilku, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 765 kcal (3200 kJ) \u00b7 B\u00edlkoviny: 48,1 g \u00b7 Sacharidy: 73,7 g \u00b7 Tuky: 30,4 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Bulgur uva\u0159te. Tempeh a zeleninu nakr\u00e1jejte a pe\u010dte p\u0159i 200 \u00b0C p\u0159ibli\u017en\u011b 20 minut.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00fd sal\u00e1t s tahini<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g cizrny, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 20 g tahini, citron, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 700 kcal (2930 kJ) \u00b7 B\u00edlkoviny: 33,9 g \u00b7 Sacharidy: 81,3 g \u00b7 Tuky: 19,1 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: citronov\u00e1 \u0161\u0165\u00e1va bez gram\u00e1\u017ee: modelov\u011b 15 g; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Cizrnu sm\u00edchejte se zeleninou. Tahini rozm\u00edchejte s citronovou \u0161\u0165\u00e1vou a trochou vody a p\u0159idejte jako dresink.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 11:<\/strong> 2160 kcal (9040 kJ) \u00b7 B\u00edlkoviny: 111,8 g \u00b7 Sacharidy: 217,3 g \u00b7 Tuky: 79,2 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 12<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s ban\u00e1nem a vla\u0161sk\u00fdmi o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 80 g ovesn\u00fdch vlo\u010dek, 250 ml neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje, 1 ban\u00e1n, 20 g vla\u0161sk\u00fdch o\u0159ech\u016f, 15 g chia sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 700 kcal (2940 kJ) \u00b7 B\u00edlkoviny: 28,6 g \u00b7 Sacharidy: 71,0 g \u00b7 Tuky: 28,1 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Vlo\u010dky uva\u0159te v s\u00f3jov\u00e9m n\u00e1poji. P\u0159idejte ban\u00e1n, o\u0159echy a chia sem\u00ednka.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Fazolov\u00e1 miska s quinoou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 220 g fazol\u00ed, 80 g such\u00e9 quinoy, 80 g avok\u00e1da, 150 g raj\u010dat, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 850 kcal (3560 kJ) \u00b7 B\u00edlkoviny: 35,0 g \u00b7 Sacharidy: 92,0 g \u00b7 Tuky: 28,4 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Quinou uva\u0159te. Fazole propl\u00e1chn\u011bte a sm\u00edchejte s quinoou, zeleninou a avok\u00e1dem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Tofu se \u0161pen\u00e1tem a brokolic\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g tofu, 150 g \u0161pen\u00e1tu, 200 g brokolice, 70 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 10 g olivov\u00e9ho oleje, \u010desnek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 740 kcal (3100 kJ) \u00b7 B\u00edlkoviny: 49,9 g \u00b7 Sacharidy: 63,0 g \u00b7 Tuky: 31,0 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: \u010desnek bez gram\u00e1\u017ee: modelov\u011b 3 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: R\u00fd\u017ei uva\u0159te. Tofu ope\u010dte, p\u0159idejte \u0161pen\u00e1t. Brokolici p\u0159ipravte v p\u00e1\u0159e a v\u0161e pod\u00e1vejte spole\u010dn\u011b.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 12:<\/strong> 2290 kcal (9600 kJ) \u00b7 B\u00edlkoviny: 113,5 g \u00b7 Sacharidy: 226,0 g \u00b7 Tuky: 87,5 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 13<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Celozrnn\u00fd chl\u00e9b s ara\u0161\u00eddov\u00fdm m\u00e1slem a ban\u00e1nem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 3 kraj\u00edce celozrnn\u00e9ho chleba, 30 g ara\u0161\u00eddov\u00e9ho m\u00e1sla, 1 ban\u00e1n, 250 ml neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho n\u00e1poje, 10 g chia sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 720 kcal (3000 kJ) \u00b7 B\u00edlkoviny: 32,8 g \u00b7 Sacharidy: 73,9 g \u00b7 Tuky: 27,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 kraj\u00edce = 120 g jedl\u00e9 \u010d\u00e1sti; 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Chl\u00e9b nama\u017ete ara\u0161\u00eddov\u00fdm m\u00e1slem a p\u0159idejte nakr\u00e1jen\u00fd ban\u00e1n. Pod\u00e1vejte se s\u00f3jov\u00fdm n\u00e1pojem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 \u010co\u010dkov\u00e9 chilli s hn\u011bdou r\u00fd\u017e\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 220 g uva\u0159en\u00e9 \u010do\u010dky, 80 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 200 g raj\u010dat, 100 g papriky, 100 g kuku\u0159ice, 50 g cibule, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 805 kcal (3370 kJ) \u00b7 B\u00edlkoviny: 32,4 g \u00b7 Sacharidy: 114,9 g \u00b7 Tuky: 15,5 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: R\u00fd\u017ei uva\u0159te. Cibuli ope\u010dte, p\u0159idejte papriku, raj\u010data, \u010do\u010dku a kuku\u0159ici. Dochu\u0165te km\u00ednem a mletou paprikou.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Tofu sal\u00e1t s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 180 g tofu, 80 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 10 g d\u00fd\u0148ov\u00fdch sem\u00ednek, 5 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 535 kcal (2250 kJ) \u00b7 B\u00edlkoviny: 38,4 g \u00b7 Sacharidy: 10,7 g \u00b7 Tuky: 37,8 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Tofu ope\u010dte. Zeleninu a avok\u00e1do nakr\u00e1jejte, p\u0159idejte tofu a posypte d\u00fd\u0148ov\u00fdmi sem\u00ednky.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 13:<\/strong> 2060 kcal (8620 kJ) \u00b7 B\u00edlkoviny: 103,6 g \u00b7 Sacharidy: 199,5 g \u00b7 Tuky: 80,9 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 14<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 S\u00f3jov\u00fd jogurt s ovocem a sem\u00ednky<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 300 g neslazen\u00e9ho obohacen\u00e9ho s\u00f3jov\u00e9ho jogurtu, 70 g ovesn\u00fdch vlo\u010dek, 150 g bobulov\u00e9ho ovoce, 1 ban\u00e1n, 15 g mlet\u00fdch ln\u011bn\u00fdch sem\u00ednek, 20 g mandl\u00ed.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 780 kcal (3270 kJ) \u00b7 B\u00edlkoviny: 33,5 g \u00b7 Sacharidy: 78,0 g \u00b7 Tuky: 29,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: V\u0161echny suroviny sm\u00edchejte v misce.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Pe\u010den\u00e9 tofu s quinoou a zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g tofu, 80 g such\u00e9 quinoy, 150 g brokolice, 100 g cukety, 100 g papriky, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 765 kcal (3200 kJ) \u00b7 B\u00edlkoviny: 52,3 g \u00b7 Sacharidy: 58,8 g \u00b7 Tuky: 33,5 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Tofu a zeleninu upe\u010dte p\u0159i 200 \u00b0C p\u0159ibli\u017en\u011b 20 minut. Quinou uva\u0159te a pod\u00e1vejte spole\u010dn\u011b.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00fd sal\u00e1t s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suroviny: 200 g cizrny, 80 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 15 g tahini, citron, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 800 kcal (3340 kJ) \u00b7 B\u00edlkoviny: 34,6 g \u00b7 Sacharidy: 81,9 g \u00b7 Tuky: 28,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: citronov\u00e1 \u0161\u0165\u00e1va bez gram\u00e1\u017ee: modelov\u011b 15 g; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00edprava: Cizrnu sm\u00edchejte se zeleninou a avok\u00e1dem. Tahini rozm\u00edchejte s citronovou \u0161\u0165\u00e1vou a trochou vody a pou\u017eijte jako dresink.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 14:<\/strong> 2345 kcal (9810 kJ) \u00b7 B\u00edlkoviny: 120,4 g \u00b7 Sacharidy: 218,7 g \u00b7 Tuky: 90,9 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3042077210489155\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- DIETvsDIET \u2013 obsah -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-3042077210489155\"\n     data-ad-slot=\"9496129878\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Co kdy\u017e m\u00e1te mezi j\u00eddly hlad?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te mezi hlavn\u00edmi j\u00eddly hlad, m\u016f\u017eete za\u0159adit men\u0161\u00ed sva\u010dinu, nap\u0159\u00edklad ovoce, zeleninu, neslazen\u00fd s\u00f3jov\u00fd jogurt nebo p\u0159ibli\u017en\u011b 20\u201330 g o\u0159ech\u016f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sva\u010dina v\u0161ak zvy\u0161uje celkov\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem. Pokud je c\u00edlem sn\u00ed\u017een\u00ed hmotnosti, je t\u0159eba ji zahrnout do celkov\u00e9ho p\u0159\u00edjmu energie.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Pitn\u00fd re\u017eim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1kladem pitn\u00e9ho re\u017eimu je voda. Vhodn\u00fd je tak\u00e9 neslazen\u00fd \u010daj a k\u00e1va bez p\u0159idan\u00e9ho cukru.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rostlinn\u00e9 n\u00e1poje nejsou n\u00e1hradou vody. Pokud je pravideln\u011b pou\u017e\u00edv\u00e1te jako sou\u010d\u00e1st j\u00eddeln\u00ed\u010dku, vhodn\u00e9 jsou zejm\u00e9na neslazen\u00e9 v\u00fdrobky obohacen\u00e9 o v\u00e1pn\u00edk a vitamin B12.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Jak zam\u011b\u0148ovat potraviny<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkter\u00e9 potraviny lze jednodu\u0161e obm\u011b\u0148ovat:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">tofu \u2194 tempeh cizrna \u2194 fazole \u2194 \u010do\u010dka hn\u011bd\u00e1 r\u00fd\u017ee \u2194 bulgur \u2194 quinoa celozrnn\u00e9 t\u011bstoviny \u2194 bulgur \u2194 r\u00fd\u017ee brokolice \u2194 kv\u011bt\u00e1k \u2194 cuketa mandle \u2194 vla\u0161sk\u00e9 \u2194 l\u00edskov\u00e9 o\u0159echy chia sem\u00ednka \u2194 mlet\u00e1 ln\u011bn\u00e1 sem\u00ednka maliny \u2194 bor\u016fvky \u2194 jahody<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jednotliv\u00e9 potraviny v\u0161ak nemaj\u00ed zcela stejnou energetickou ani nutri\u010dn\u00ed hodnotu. P\u0159i v\u011bt\u0161\u00edch z\u00e1m\u011bn\u00e1ch se proto m\u016f\u017ee zm\u011bnit mno\u017estv\u00ed energie, b\u00edlkovin, tuk\u016f a sacharid\u016f.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Na co si d\u00e1t p\u0159i vegansk\u00e9 diet\u011b pozor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vegansk\u00fd j\u00eddeln\u00ed\u010dek vy\u017eaduje trochu v\u011bt\u0161\u00ed pozornost ne\u017e pouh\u00e9 vynech\u00e1n\u00ed \u017eivo\u010di\u0161n\u00fdch potravin. Zvl\u00e1\u0161\u0165 d\u016fle\u017eit\u00fd je vitamin B12. Spolehliv\u00fdm zdrojem B12 p\u0159i vegansk\u00e9m stravov\u00e1n\u00ed jsou obohacen\u00e9 potraviny a dopl\u0148ky stravy. Nen\u00ed vhodn\u00e9 spol\u00e9hat se na neobohacen\u00e9 rostlinn\u00e9 potraviny jako na spolehliv\u00fd zdroj vitaminu B12.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pozornost je t\u0159eba v\u011bnovat tak\u00e9 v\u00e1pn\u00edku, \u017eelezu, zinku, j\u00f3du, vitaminu D a omega-3 mastn\u00fdm kyselin\u00e1m. U rostlinn\u00fdch zdroj\u016f \u017eeleza m\u016f\u017ee vst\u0159eb\u00e1v\u00e1n\u00ed podpo\u0159it jejich kombinace s potravinami bohat\u00fdmi na vitamin C, nap\u0159\u00edklad paprikou, raj\u010daty, citrusov\u00fdm ovocem nebo bobulov\u00fdm ovocem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jako zdroj omega-3 mastn\u00fdch kyselin lze pravideln\u011b pou\u017e\u00edvat nap\u0159\u00edklad mlet\u00e1 ln\u011bn\u00e1 sem\u00ednka, chia sem\u00ednka a vla\u0161sk\u00e9 o\u0159echy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U rostlinn\u00fdch n\u00e1poj\u016f je vhodn\u00e9 kontrolovat etiketu. V\u00fdrobky se v\u00fdrazn\u011b li\u0161\u00ed obsahem b\u00edlkovin a obohacen\u00edm o vitaminy a miner\u00e1ln\u00ed l\u00e1tky. Z tohoto d\u016fvodu v j\u00eddeln\u00ed\u010dku pou\u017e\u00edv\u00e1me p\u0159edev\u0161\u00edm obohacen\u00fd s\u00f3jov\u00fd n\u00e1poj, kter\u00fd z\u00e1rove\u0148 zpravidla poskytuje v\u00edce b\u00edlkovin ne\u017e nap\u0159\u00edklad r\u00fd\u017eov\u00fd nebo mandlov\u00fd n\u00e1poj.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Vitamin B12<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i vegansk\u00e9 diet\u011b bych toto t\u00e9ma nenech\u00e1val pouze mezi ostatn\u00edmi \u017eivinami. Vitamin B12 je t\u0159eba zajistit ze spolehliv\u00e9ho zdroje \u2013 pravideln\u011b konzumovan\u00fdch potravin obohacen\u00fdch o B12 nebo vhodn\u00e9ho dopl\u0148ku stravy. Konkr\u00e9tn\u00ed mno\u017estv\u00ed a frekvence suplementace z\u00e1vis\u00ed na pou\u017eit\u00e9m p\u0159\u00edpravku, jeho obsahu B12 a individu\u00e1ln\u00edch okolnostech. Proto nen\u00ed vhodn\u00e9 odvozovat d\u00e1vkov\u00e1n\u00ed pouze z tohoto vzorov\u00e9ho j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Porce a energetick\u00e1 pot\u0159eba<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kalkula\u010dka odhaduje pot\u0159ebu energie \u010dlov\u011bka, nikoli nutri\u010dn\u00ed hodnoty t\u011bchto recept\u016f. Z v\u00fdsledku nelze odvodit, zda j\u00eddeln\u00ed\u010dek pokr\u00fdv\u00e1 v\u0161echny \u017eiviny.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proto je vhodn\u00e9 porovnat energetickou hodnotu j\u00eddeln\u00ed\u010dku s vlastn\u00ed orienta\u010dn\u00ed denn\u00ed pot\u0159ebou a podle n\u00ed n\u00e1sledn\u011b upravit velikost porc\u00ed.<\/p>\n\n\n\n<p class=\"diet-nutrition-calculator wp-block-paragraph\"><strong>Jak pou\u017e\u00edt kalkula\u010dku:<\/strong> Jej\u00ed v\u00fdsledek je odhad osobn\u00ed denn\u00ed pot\u0159eby. Porovnejte ho se sou\u010dtem j\u00eddel, kter\u00e1 skute\u010dn\u011b sn\u00edte, v\u010detn\u011b ob\u010derstven\u00ed a n\u00e1poj\u016f. P\u0159i zm\u011bn\u011b porce se energie i makro\u017eiviny m\u011bn\u00ed \u00fam\u011brn\u011b: nap\u0159\u00edklad 1,5 porce znamen\u00e1 p\u0159ibli\u017en\u011b 1,5n\u00e1sobek \u00fadaj\u016f receptu. Uveden\u00e1 t\u0159i hlavn\u00ed j\u00eddla nemus\u00ed pokr\u00fdvat cel\u00fd den.<\/p>\n\n\n<div class=\"dvd-tools-page\">\n<div id=\"dietvsdiet-calorie-calculator\">\n\n  <div class=\"dvd-calc-box\">\n\n    <h2>Kalkula\u010dka denn\u00ed pot\u0159eby kalori\u00ed<\/h2>\n\n    <p class=\"dvd-calc-intro\">\n      Zadejte sv\u00e9 \u00fadaje a vypo\u010d\u00edtejte si orienta\u010dn\u00ed denn\u00ed energetick\u00fd p\u0159\u00edjem\n      pro udr\u017een\u00ed aktu\u00e1ln\u00ed hmotnosti a pro hubnut\u00ed.\n    <\/p>\n\n    <div class=\"dvd-ui-form-panel\"><div class=\"dvd-calc-grid\">\n\n      <div class=\"dvd-field\">\n        <label for=\"dvd-sex\" id=\"dvd-ui-sex-label\">Pohlav\u00ed<\/label>\n        <select id=\"dvd-sex\">\n          <option value=\"\">Vyberte<\/option>\n          <option value=\"male\">Mu\u017e<\/option>\n          <option value=\"female\">\u017dena<\/option>\n        <\/select><div class=\"dvd-ui-sex\" role=\"radiogroup\" aria-labelledby=\"dvd-ui-sex-label\" hidden><label><input type=\"radio\" name=\"dvd-ui-sex-choice\" value=\"male\"><span>Mu\u017e<\/span><\/label><label><input type=\"radio\" name=\"dvd-ui-sex-choice\" value=\"female\"><span>\u017dena<\/span><\/label><\/div>\n      <\/div>\n\n      <div class=\"dvd-field\">\n        <label for=\"dvd-age\">V\u011bk<\/label>\n        <div class=\"dvd-ui-input-wrap\"><input type=\"number\" id=\"dvd-age\" min=\"18\" max=\"100\" step=\"1\" placeholder=\"nap\u0159. 40\"><span class=\"dvd-ui-unit\" aria-hidden=\"true\">let<\/span><\/div>\n      <\/div>\n\n      <div class=\"dvd-field\">\n        <label for=\"dvd-height\">V\u00fd\u0161ka (cm)<\/label>\n        <div class=\"dvd-ui-input-wrap\"><input type=\"number\" id=\"dvd-height\" min=\"120\" max=\"230\" step=\"0.1\" placeholder=\"nap\u0159. 180\"><span class=\"dvd-ui-unit\" aria-hidden=\"true\">cm<\/span><\/div>\n      <\/div>\n\n      <div class=\"dvd-field\">\n        <label for=\"dvd-weight\">Hmotnost (kg)<\/label>\n        <div class=\"dvd-ui-input-wrap\"><input type=\"text\" inputmode=\"decimal\" id=\"dvd-weight\" placeholder=\"nap\u0159. 80\"><span class=\"dvd-ui-unit\" aria-hidden=\"true\">kg<\/span><\/div>\n      <\/div>\n\n      <div class=\"dvd-field dvd-field-full\">\n        <label for=\"dvd-activity\">Fyzick\u00e1 aktivita<\/label>\n\n        <select id=\"dvd-activity\">\n          <option value=\"\">Vyberte \u00farove\u0148 aktivity<\/option>\n          <option value=\"1.2\">\n            Sedav\u00fd zp\u016fsob \u017eivota \u2013 minimum pohybu\n          <\/option>\n          <option value=\"1.375\">\n            Lehk\u00e1 aktivita \u2013 cvi\u010den\u00ed p\u0159ibli\u017en\u011b 1\u20133\u00d7 t\u00fddn\u011b\n          <\/option>\n          <option value=\"1.55\">\n            St\u0159edn\u00ed aktivita \u2013 cvi\u010den\u00ed p\u0159ibli\u017en\u011b 3\u20135\u00d7 t\u00fddn\u011b\n          <\/option>\n          <option value=\"1.725\">\n            Vysok\u00e1 aktivita \u2013 intenzivn\u00ed pohyb p\u0159ibli\u017en\u011b 6\u20137\u00d7 t\u00fddn\u011b\n          <\/option>\n          <option value=\"1.9\">\n            Velmi vysok\u00e1 aktivita \u2013 fyzicky n\u00e1ro\u010dn\u00e1 pr\u00e1ce nebo intenzivn\u00ed tr\u00e9nink\n          <\/option>\n        <\/select>\n      <\/div>\n\n    <\/div>\n\n    <div id=\"dvd-calc-error\" class=\"dvd-calc-error\" style=\"display:none;\">\n      Vypl\u0148te pros\u00edm v\u0161echny \u00fadaje.\n    <\/div>\n\n    <button type=\"button\" id=\"dvd-calc-button\" class=\"dvd-calc-button\">\n      Vypo\u010d\u00edtat\n    <\/button>\n\n    <\/div><div id=\"dvd-calorie-results\" class=\"dvd-results\" style=\"display:none;\"><h4 class=\"dvd-ui-results-heading\">V\u00e1\u0161 orienta\u010dn\u00ed v\u00fdsledek<\/h4><div class=\"dvd-ui-results-grid\">\n\n      <div class=\"dvd-result-card\">\n\n        <div class=\"dvd-result-title\">\n          Udr\u017een\u00ed aktu\u00e1ln\u00ed hmotnosti\n        <\/div>\n\n        <div class=\"dvd-result-number\">\n          <span id=\"dvd-maintenance\">0<\/span>\n          <small>kcal\/den<\/small>\n        <\/div>\n\n        <p>\n          Odhadovan\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem p\u0159i va\u0161\u00ed aktu\u00e1ln\u00ed\n          hmotnosti a zvolen\u00e9 \u00farovni aktivity.\n        <\/p>\n\n      <\/div>\n\n      <div class=\"dvd-result-card\">\n\n        <div class=\"dvd-result-title\">\n          Orienta\u010dn\u00ed p\u0159\u00edjem pro hubnut\u00ed\n        <\/div>\n\n        <div class=\"dvd-result-number\">\n          <span id=\"dvd-weightloss\">0<\/span>\n          <small>kcal\/den<\/small>\n        <\/div>\n\n        <p>\n          V\u00fdpo\u010det pou\u017e\u00edv\u00e1 p\u0159ibli\u017en\u011b 20% energetick\u00fd deficit oproti\n          odhadovan\u00e9 spot\u0159eb\u011b pro udr\u017een\u00ed hmotnosti.\n        <\/p>\n\n      <\/div>\n\n      <\/div><div class=\"dvd-bmr\">\n        Baz\u00e1ln\u00ed metabolismus (BMR):\n        <strong>\n          <span id=\"dvd-bmr-value\">0<\/span> kcal\/den\n        <\/strong>\n      <\/div>\n\n      <div class=\"dvd-calorie-comparison\">V\u00fdsledek je odhad pot\u0159eby \u010dlov\u011bka, nikoli energetick\u00e1 anal\u00fdza tohoto j\u00eddeln\u00ed\u010dku.<\/div>\n\n      <div id=\"dvd-low-warning\" class=\"dvd-warning\" style=\"display:none;\">\n        Vypo\u010d\u00edtan\u00e1 hodnota pro hubnut\u00ed je pom\u011brn\u011b n\u00edzk\u00e1.\n        V\u00fdrazn\u011bj\u0161\u00ed omezen\u00ed energetick\u00e9ho p\u0159\u00edjmu je vhodn\u00e9 konzultovat\n        s l\u00e9ka\u0159em nebo kvalifikovan\u00fdm odborn\u00edkem na v\u00fd\u017eivu.\n      <\/div>\n\n    <\/div>\n\n    <p class=\"dvd-calc-note\">\n      V\u00fdsledek je orienta\u010dn\u00ed. Skute\u010dn\u00e1 energetick\u00e1 pot\u0159eba se m\u016f\u017ee li\u0161it\n      podle t\u011blesn\u00e9ho slo\u017een\u00ed, zdravotn\u00edho stavu, ka\u017edodenn\u00edho pohybu\n      a dal\u0161\u00edch faktor\u016f.\n    <\/p>\n\n<div class=\"dvd-calc-more\">\n  <a href=\"https:\/\/dietvsdiet.com\/cs\/kalkulacka-denni-potreby-kalorii\">\n    Zjistit v\u00edce o kalkula\u010dce denn\u00ed pot\u0159eby kalori\u00ed\n  <\/a>\n<\/div>\n\n  <\/div>\n<\/div>\n<\/div><script data-dvd-ui-adapter=\"v2\">(function(){function init(){const root=document.getElementById('dietvsdiet-calorie-calculator');if(!root||root.dataset.uiSexReady)return;const select=root.querySelector('#dvd-sex');const group=root.querySelector('.dvd-ui-sex');if(!select||!group)return;const radios=group.querySelectorAll('input[type=radio]');function sync(){radios.forEach(function(r){r.checked=r.value===select.value;});}radios.forEach(function(r){r.addEventListener('change',function(){if(r.checked){select.value=r.value;select.dispatchEvent(new Event('change',{bubbles:true}));}});});select.addEventListener('change',sync);sync();group.hidden=false;select.parentElement.classList.add('dvd-ui-sex-ready');select.tabIndex=-1;select.setAttribute('aria-hidden','true');root.dataset.uiSexReady='true';}if(document.readyState==='loading')document.addEventListener('DOMContentLoaded',init);else init();})();<\/script>\n\n\n<p class=\"wp-block-paragraph\"><br><strong>J\u00eddeln\u00ed\u010dky z kategorie \u017eivotn\u00ed styly a filozofick\u00e9 diety<\/strong>: <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-vegetarianskou-dietu\">Vegetari\u00e1nsk\u00e1 dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/veganska-dieta\">Vegansk\u00e1 dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/raw-strava-raw-food-dieta\">Raw strava<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/makrobioticka-dieta\">Makrobiotick\u00e1 dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/flexitarianska-dieta\">Flexitari\u00e1nsk\u00e1 dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/zero-waste-stravovani\">Zero-waste stravov\u00e1n\u00ed<\/a><\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 pou\u017eit\u00ed, v\u00fd\u017eiva a bezpe\u010dnost<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zvolte neslazen\u00e9 s\u00f3jov\u00e9 v\u00fdrobky s vhodn\u00fdm obohacen\u00edm a etiketu ov\u011b\u0159te p\u0159i ka\u017ed\u00e9 zm\u011bn\u011b zna\u010dky. Kokosov\u00fd jogurt \u010di dom\u00e1c\u00ed o\u0159echov\u00fd n\u00e1poj nemus\u00ed m\u00edt stejn\u00e9 b\u00edlkoviny ani p\u0159idan\u00e9 \u017eiviny. U konzerv sledujte hmotnost po slit\u00ed. \u010c\u00e1st lu\u0161t\u011bnin a p\u0159\u00edloh lze p\u0159ipravit dop\u0159edu, rychle zchladit a p\u0159ebytky zmrazit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spolehliv\u00fd zdroj B12 mus\u00ed b\u00fdt zaji\u0161t\u011bn samostatn\u011b vhodn\u00fdm dopl\u0148kem nebo ov\u011b\u0159en\u00fdmi obohacen\u00fdmi potravinami. Tento soubor recept\u016f nepotvrzuje dostatek B12, v\u00e1pn\u00edku, j\u00f3du, vitaminu D \u010di dal\u0161\u00edch \u017eivin. P\u0159i alergii, zdravotn\u00ed diagn\u00f3ze, t\u011bhotenstv\u00ed, kojen\u00ed nebo v\u00fd\u017eiv\u011b d\u00edt\u011bte pl\u00e1n nejprve individu\u00e1ln\u011b posu\u010fte. Necht\u011bn\u00fd pokles hmotnosti, slabost nebo zm\u011bny cyklu nejsou d\u016fvodem pokra\u010dovat v omezov\u00e1n\u00ed j\u00eddla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zdroje a dal\u0161\u00ed vysv\u011btlen\u00ed: <a href=\"https:\/\/dietvsdiet.com\/cs\/veganska-dieta\">vegansk\u00e1 dieta<\/a>, <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/the-vegan-diet\/\" target=\"_blank\" rel=\"noopener\">NHS \u2013 The vegan diet<\/a>. Aktualizov\u00e1no: 21. 10. 2026.<\/p>\n\n\n\n<\/section>\n\n\n<div class=\"dvd-meal-footer\">\n\n<style>.wp-block-kadence-column.kb-section-dir-horizontal > .kt-inside-inner-col > .kt-info-box3396_f35980-ac .kt-blocks-info-box-link-wrap{max-width:unset;}.kt-info-box3396_f35980-ac .kt-blocks-info-box-link-wrap{border-top:5px solid var(--global-palette7, #eeeeee);border-right:5px solid var(--global-palette7, #eeeeee);border-bottom:5px solid var(--global-palette7, #eeeeee);border-left:5px solid var(--global-palette7, #eeeeee);border-top-left-radius:30px;border-top-right-radius:30px;border-bottom-right-radius:30px;border-bottom-left-radius:30px;background:#ffffff;padding-top:var(--global-kb-spacing-xs, 1rem);padding-right:var(--global-kb-spacing-xs, 1rem);padding-bottom:var(--global-kb-spacing-xs, 1rem);padding-left:var(--global-kb-spacing-xs, 1rem);}.kt-info-box3396_f35980-ac.wp-block-kadence-infobox{max-width:100%;}.kt-info-box3396_f35980-ac .kadence-info-box-image-inner-intrisic-container{max-width:150px;}.kt-info-box3396_f35980-ac .kadence-info-box-image-inner-intrisic-container .kadence-info-box-image-intrisic{padding-bottom:66.6667%;width:768px;height:0px;max-width:100%;}.kt-info-box3396_f35980-ac .kadence-info-box-icon-container .kt-info-svg-icon, .kt-info-box3396_f35980-ac .kt-info-svg-icon-flip, .kt-info-box3396_f35980-ac .kt-blocks-info-box-number{font-size:50px;}.kt-info-box3396_f35980-ac .kt-blocks-info-box-media{background:var(--global-palette7, #eeeeee);border-color:var(--global-palette7, #eeeeee);border-radius:200px;overflow:hidden;border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.kt-info-box3396_f35980-ac .kt-blocks-info-box-media-container{margin-top:0px;margin-right:15px;margin-bottom:10px;margin-left:15px;}.kt-info-box3396_f35980-ac .kt-infobox-textcontent h2.kt-blocks-info-box-title{padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-top:5px;margin-right:0px;margin-bottom:10px;margin-left:0px;}.kt-info-box3396_f35980-ac .kt-blocks-info-box-learnmore{background:transparent;border-width:0px 0px 0px 0px;padding-top:4px;padding-right:8px;padding-bottom:4px;padding-left:8px;margin-top:10px;margin-right:0px;margin-bottom:10px;margin-left:0px;}@media all and (max-width: 1024px){.kt-info-box3396_f35980-ac .kt-blocks-info-box-link-wrap{border-top:5px solid var(--global-palette7, #eeeeee);border-right:5px solid var(--global-palette7, #eeeeee);border-bottom:5px solid var(--global-palette7, #eeeeee);border-left:5px solid var(--global-palette7, #eeeeee);}}@media all and (max-width: 767px){.kt-info-box3396_f35980-ac .kt-blocks-info-box-link-wrap{border-top:5px solid var(--global-palette7, #eeeeee);border-right:5px solid var(--global-palette7, #eeeeee);border-bottom:5px solid var(--global-palette7, #eeeeee);border-left:5px solid var(--global-palette7, #eeeeee);}}<\/style>\n<div class=\"wp-block-kadence-infobox kt-info-box3396_f35980-ac\"><a class=\"kt-blocks-info-box-link-wrap info-box-link kt-blocks-info-box-media-align-top kt-info-halign-center\" href=\"https:\/\/dietvsdiet.com\/cs\/veganska-dieta\" aria-label=\"Vegansk\u00e1 dieta\"><div class=\"kt-blocks-info-box-media-container\"><div class=\"kt-blocks-info-box-media kt-info-media-animate-none\"><div class=\"kadence-info-box-image-inner-intrisic-container\"><div class=\"kadence-info-box-image-intrisic kt-info-animate-none\"><div class=\"kadence-info-box-image-inner-intrisic\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/06\/Veganska-dieta.jpg\" alt=\"Vegansk\u00e1 dieta\" width=\"768\" height=\"512\" class=\"kt-info-box-image wp-image-458\" srcset=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/06\/Veganska-dieta.jpg 768w, https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/06\/Veganska-dieta-300x200.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/div><\/div><\/div><div class=\"kt-infobox-textcontent\"><h2 class=\"kt-blocks-info-box-title\">Vegansk\u00e1 dieta<\/h2><p class=\"kt-blocks-info-box-text\">Podrobn\u00fd p\u0159ehled princip\u016f, vhodn\u00fdch zdroj\u016f \u017eivin a omezen\u00ed stravov\u00e1n\u00ed.<\/p><\/div><\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<\/div>\n\n\n<\/div>\n<style id=\"dvd-meal-design-v3\">\n#main .dvd-meal-v3{max-width:1120px;margin:0 auto;color:#24343b;font-size:17px;line-height:1.8}#main .dvd-meal-v3 *{box-sizing:border-box}#main .dvd-meal-v3 .dvd-meal-hero{padding:36px 40px;background:#f1f6ee;border:1px solid #dce7d7;border-radius:24px;margin-bottom:28px}#main .dvd-meal-v3 h1{font-size:clamp(32px,3.8vw,46px);line-height:1.18;letter-spacing:-.8px;color:#16282f;margin:0 0 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.dvd-tools-page #diet-quiz .quiz-option:hover{background:#f0f7ec!important;border-color:#63996e!important;color:#164624!important}<\/style>\n\n","protected":false},"excerpt":{"rendered":"<p>14-denn\u00ed j\u00eddeln\u00ed\u010dek pro Veganskou dietu J\u00eddeln\u00ed\u010dek pro veganskou dietu nab\u00edz\u00ed 42 recept\u016f na 14 dn\u00ed bez masa, ryb, vajec, ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f a medu. Obsahuje lu\u0161t\u011bniny, tofu, tempeh, obiloviny, zeleninu a vhodn\u00e9 obohacen\u00e9 v\u00fdrobky. Je praktickou inspirac\u00ed pro dosp\u011bl\u00e9ho, nikoli individu\u00e1ln\u00edm l\u00e9\u010debn\u00fdm pl\u00e1nem. Principy, zdroje \u017eivin a omezen\u00ed vysv\u011btluje \u010dl\u00e1nek vegansk\u00e1 dieta. Z\u00e1klad j\u00eddeln\u00ed\u010dku tvo\u0159\u00ed lu\u0161t\u011bniny, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3309,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"class_list":["post-3396","page","type-page","status-publish","has-post-thumbnail","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":8}},"_links":{"self":[{"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/pages\/3396","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/comments?post=3396"}],"version-history":[{"count":8,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/pages\/3396\/revisions"}],"predecessor-version":[{"id":5692,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/pages\/3396\/revisions\/5692"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/media\/3309"}],"wp:attachment":[{"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/media?parent=3396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}