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46
Frühstücksoptionen Obst Smart-Carb Eiweiß/Fett
Obst, Nüsse und Haferocken
DieHaferockenmitWasserauf-
kochen.MitObst,Nüssen,Milch,
Zimtundgarnieren.
BeerenoderBananen Haferocken
(normaloderzartschmelzend)
NüsseundMilch
Eier-MufnEi(er)kochen.Brot
toastenundmit1ScheibeKäse,
1ScheibeSchinkenundTomate
belegen.
Tomate EnglischerMufnoderdünnes
Sandwich
Ei,SchinkenundKäse
Joghurt-Power-ParfaitJo-
ghurtmitObstgarnieren.Mit1
PortionNüssen,10-15ml(2-3TL)
Weizenkeimenodergemahlenen
Leinsamen,15ml(1TL)Hafero-
ckenundZimtbestreuen.
GeschnittenesObstIhrerWahl Haferocken,Weizenkeimeund
gemahlener Leinsamen
FettfreiergriechischerNaturjo-
ghurtundNüsse
Schnelles Erdnussbutter-Ap-
fel-SandwichBrottoasten.Mit
Erdnussbutterbestreichen,½Ap-
felindünneScheibenschneiden
undbelegen,5ml(1TL)Honig
darübergeben.
GeschnittenerApfel DünnesSandwich,Brotoder
dünnerBagel
Erdnussbutter
Vorschläge für Mittag- und
Abendessen
Mageres Protein Smart-Carb Gemüse
Schweinerückensteak, Süßkar-
toffel und grüne Bohnen
GegrillteodergebackeneSchwei-
nelende
GebackeneSüßkartoffel GrüneBohnen
Hühnchengeschnetzeltes
Mit30ml(2TL)Teriyakisoße
würzen
Hühnchenbrustoder-schenkel
ohneKnochenundHaut
NaturreisoderWildreis GebratenesgemischtesGemüse
(frischoderTK)
Steak-Tacos mit Beilagensalat
(3fürMänner,2fürFrauen)Mit
Salsa,Korianderundgeriebenem
Käsegarnieren
Entrecôte Maistortillas Salat
Vollkornnudeln mit Garnelen
oder weiße Bohnen & Tomaten-
soße
Garnelen(TKoderfrisch)oder
Cannellini-Bohnen
Vollkornnudeln GedünsteterBrokkoli
Burger ohne Brötchen mit
Pommes Frites aus dem Ofen,
Mais & Salat
GrillenSiedasBurgereisch.
BackenSiedieinStiftege-
schnittenenKartoffelnaufmitÖl
eingesprühtemBackpapier25-30
Minutenbei218°.
93%mageresTataroderTrut-
hahnhackeisch
PommesFritesausdemOfen Maiskolben+Beilagensalat
Wrap mit Thunsch & Avocado
und Gemüsesuppe
NehmenSie85gThunsch(1kl.
Dose).GarnierenSiedenFisch
mitSalat,Tomate,Avocadound
Senf.
Thunsch BallaststoffreicherWrap Gemüsesuppe
(selbstgemachtoderausder
Dose,kochsalzarm)
46


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