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protein
veggies
rich
carbs
Ein idealer Tag könnte beispielsweise wie folgt aussehen:
(die entsprechenden Portionsgrößen entnehmen Sie dem Leitfaden)
Smart-
Carb
Eiweiß/Fett
Frühstück
Mittagessen
Abendessen
Snack 1
Snack 2
Obst
Smart-
Carb
Eiweiß
Gesundes
Fett
Smart-
Carb
Eiweiß
Gemüse
Smart-
Carb
Eiweiß
Gesundes
Fett
Smart-
Carb
Eiweiß
Gemüse
Dies ist nur der Fall, wenn Sie rein kohlenhydrathaltige Snacks wie Chips, Süßigkeiten, Limonade, Cracker oder Salzstangen zu sich nehmen.
Mittag- und Abendessen
Das Mittagessen besteht aus einer Kombination sättigender Ballaststoffe aus Gemüse und Smart-Carbs und fettarmem Eiweiß. Das gesunde Fett
kann entweder aus Eiweiß stammen, das beim Kochen zugegeben wird (z. B. Nüsse im Salat), oder in Dressing oder Soße (z. B. Salatvinaigrette
aus Essig und Öl) steckt.
63


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