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Portiegids
Allegenoemdeingrediëntenzijngoedvooréénportie
MAN VROUW
EIWITTEN
2 eieren
142 g kip, vis, mager vlees of tofu
158ml(2/3kop)bonenoflinzen*
237 ml (1 kop) Griekse yoghurt*
42,5gkaas*
1 ei
85gkip,visofmagervlees
118ml (1/2 kop) bonen of linzen*
118 ml (1/2 kop) Griekse yoghurt*
42,5gkaas*
GEZONDE VETTEN
30 ml (2 soeplepels) pindakaas of notenboter*
10 ml (2 soeplepels) olijf-, lijnzaad- of walnotenolie
59ml(1/4kop)noten
1/3 middelgrote avocado
15ml(1soeplepels)pindakaasofnotenboter*
5ml(1soeplepels)olijf-,lijnzaad-ofwalnotenolie
30ml(1/8kop)of30ml(2soeplepels)noten(ca.15
amandelen)
1/4 middelgrote avocado
SLIMME KOOLHYDRATEN
237ml(1kop)gekooktegranen(59ml/1/2koprauw):
haver,bruinerijst,quinoa,pasta
1 middelgrote zoete of gewone aardappel
2 maïstortilla's
1 sneetje brood (of 2 lichte sneetjes gelijk aan 120
calorieënofminder)
1Engelsemufn,sandwichsneetjeofvezelrijkewrap
118ml(1/2kop)gekooktegranen(59ml/1/4koprauw)
1/2 middelgrote zoete of gewone aardappel
2 maïstortilla's
1 sneetje brood (of 2 lichte sneetjes gelijk aan 120
calorieënofminder)
1Engelsemufn,sandwichsneetjeofvezelrijkewrap
FRUIT
1 middelgrote appel, sinaasappel of peer
1 kleine banaan (lengte van uw hand)
237 ml (1 kop) bessen of gehakt fruit
59ml(1/4kop)gedroogdfruit(versofdiepgevrorenis
optimaal)
Groenten* U kunt onbeperkt groenten eten, met uitzondering van erwten en maïs; houd u aan een portie van 118
ml (1/2 kop)
473 ml (2 kopjes) spinazie of sla = 2 holle handen
237 ml (1 kop) rauwe groenten
118 ml (1/2 kop) gekookte groenten
177 ml zoutarm groentesap
OPTIONELE BELONINGEN
118 ml (1/2 kop) vetarm ijs
1 zakje gebakken chips
28 g donkere chocolade
118mlwijnof355mllichtbier
710 ml (3 kopjes) lichte popcorn (zonder olie)
* sommige voedingsmiddelen zijn een combinatie van eiwitten en koolhydraten of eiwitten en
vetten
237 ml (1 kop) = baseball
118 ml (1/2 kop) =
lichtpeertje
30 ml (2 soeplepels)
= golfbal
59ml(1/4kop)noten
= doosje pepermuntjes
85gkipofvlees
= kaartspel
1 middelgrote aardappel
= computermuis
1 middelgroot stuk fruit =
tennisbal
28 g kaas
= 3 blokjes
47


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