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30 g oder 2 TL
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Fleisch
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1 mittelgroßes Stück
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Leitfaden für Portionsgrößen
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MÄNNER FRAUEN
EIWEISS
2 Eier
140 g Hühnchen, Fisch, fettarmes Fleisch oder Tofu
150 ml (2/3 Tasse) Bohnen oder Linsen*
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40 g Käse*
1 Ei
85 g Hühnchen, Fisch oder fettarmes Fleisch
150 ml (1/2 Tasse) Bohnen oder Linsen*
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40 g Käse*
GESUNDES FETT
2 TL Erdnuss- oder Nussbutter*
2 TL Oliven-, Lein- oder Walnussöl
1/4 Tasse Nüsse
1/3 mittelgroße Avocado
1 TL Erdnuss- oder Nussbutter*
1 TL Oliven-, Lein- oder Walnussöl
2 TL Nüsse (ca. 15 Mandeln)
1/4 mittelgroße Avocado
SMART-CARB
1 Tasse gekochtes Getreide (1/2 Tasse roh): Hafer,
Naturreis, Quinoa, Nudeln
1 mittelgroße Süß- oder Speisekartoffel
2 Maistortillas
1 Scheibe Brot (oder 2 dünne Scheiben mit höchstens
120 Kalorien)
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ballaststoffreicher Wrap
1/2 Tasse gekochtes Getreide (1/4 Tasse roh)
1/2 mittelgroße Süß- oder
Speisekartoffel
2 Maistortillas
1 Scheibe Brot (oder 2 dünne Scheiben mit höchstens
120 Kalorien)
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ballaststoffreicher Wrap
OBST
1 mittelgroße(r) Apfel, Orange oder Birne
1 kleine Banane (Handlänge)
1 Tasse Beeren oder geschnittenes Obst
1/4 Tasse Trockenobst (optimal ist frisches oder TK-
Obst)
Gemüse* Gemüse darf unbegrenzt gegessen werden, mit Ausnahme von Erbsen und Mais; halten Sie sich an eine
Portion à 120 g.
100 g Spinat oder Salat = 2 Handvoll
1 Tasse rohes Gemüse
1/2 Tasse gekochtes Gemüse
180 ml Gemüsesaft, kochsalzarm
OPTIONALE NASCHEREIEN
120 ml fettarmes Eis
1 kleine Tüte gebackene Chips
28 g Bitterschokolade
120 ml Wein oder 350 ml Bier (Light)
3 Tassen Popcorn, mit Heißluft zubereitet oder
kalorienreduziert
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44


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