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Snackopties
Slimme koolhydraten Eiwitten
1 middelgrote appel 10-15amandelen
Babywortelen 30 ml hummus
1 portie crackers* 1 koordkaas
Energie-ofproteïnereepmet<200calorieën*
*Ganaarwww.Bowex.com/Resourcesvoormerkaanbevelingen
Optionele beloningen
Ukuntervoorkiezenomsnacknr.2tevervangendooreenbeloningvan100-150calorieën.Ukuntelkedagvooreenoptionelebeloningkiezen,
maar voor een optimale gezondheid is het raadzaam om deze kleine zonden te beperken tot 3-4 keer per week. Gebruik de aanpak die u het best
afgaat. Hier zijn een paar voorbeelden:
118 ml (1/2 kop) vetarm ijs
1 zakje gebakken chips
118mlwijnof355mllichtbier
710 ml (3 kopjes) lichte popcorn (zonder olie)
Voorbeeld 3-dagenprogramma
Op basis van alle bovenstaande maaltijdopties kan een typisch 3-dagenprogramma er als volgt uitzien:
Dag 1 Dag 2 Dag 3
Ontbijt Mufnmeteieren Power yogurt parfait Havermout met fruit en noten
Snack 1 Appel met amandelen Nut Thins
®
(crackers met noten) +
koordkaas
Babywortelen en hummus
Middagmaal Tonijn- en avocadowrap met soep Restjes van het avondmaal van
dag 1
Restjes van het avondmaal van
dag 2
Optionele snack 2 of beloning 118 ml (1/2 kop) ijs(je) Energiereep Zaklichtepopcorn(100calorieën)
Avondmaal Pasta met garnalen Roerbakkip Hamburgers zonder broodjes
49


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