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Snackoptionen
Smart-Carb Protein
1 mittelgroßer Apfel 10-15 Mandeln
Junge Karotten 2 TL Hummus
1 Portion Cracker* 1 Käsestift
Energie- oder Eiweißriegel mit <200 Kalorien*
6LHKHZZZ%RZÀH[FRP5HVRXUFHVIRUEUDQGUHFRPPHQGDWLRQV
2SWLRQDOH%HORKQXQJHQ
Sie können Snack 2 durch eine Belohnung mit 100-150 Kalorien ersetzen. Zwar dürfen Sie sich pro Tag eine optionale Belohnung gönnen, optimal
für Ihre Gesundheit ist es jedoch, wenn Sie diese auf 3-4 Mal pro Woche reduzieren. Halten Sie sich an die Vorschläge, die Ihnen am besten zusa-
gen. Hier einige Beispiele:
120 ml fettarmes Eis
1 kleine Tüte gebackene Chips
120 ml Wein oder 350 ml Bier (Light)
3 Tassen Popcorn, mit Heißluft zubereitet oder kalorienreduziert
%HLVSLHO7DJH3ODQ
Auf Grundlage der oben genannten Menüoptionen könnte ein typischer 3-Tage-Plan wie folgt aussehen:
Tag 1 Tag 2 Tag 3
Frühstück (LHU0XI¿Q Joghurt-Power-Parfait 2EVW+DIHUÀRFNHQ
Snack 1 Apfel mit Mandeln Gehobelte Nüsse
®
+ Käsestift Junge Karotten und Hummus
Mittagessen :UDSPLW7KXQ¿VFK$YRFDGR
und Suppe
Reste vom Abendessen - Tag 1 Reste vom Abendessen - Tag 2
Optional Snack 2 oder Beloh-
nung
120 ml (½ Tasse) Speiseeis Energieriegel Tüte fettarmes Popcorn, 100
Kalorien
Abendessen Nudeln mit Garnelen Hühnchengeschnetzeltes Burger ohne Brötchen
46


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