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Tel Sell Ab Coaster Manual

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Ab Coaster Trainings- en maaltijdplan Tel Sell
10
MAANDAG: (vrouwen)
MAALTIJDEN SNACKS
Ontbijt
Ochtendsnack
1 theelepel citroensap met water Omelet van 2 eiwitten en 1 heel ei
250 cc groene of zwarte thee 4 eetlepels salsa
½ kop havermout met 1 schep
weiproteïne en 1 theelepel Psyllium
Huskvezel
Middagsnack
Pita sandwich met kip: 1 flinke banaan
1 volkoren tarwe pita 1 eetlepel pindakaas
± 130 gr kippenborst
2 eetlepels hummus
Diner
Voor het naar bed gaan
Pita met tonijn en groente: 250 cc thee zonder cafeïne
± 90 gr tonijn 1 schep weiproteïne met 250 cc water
1 kop groenten, gesneden
1 volkoren tarwe pita
Vezels:
Het is belangrijk dat u iedere dag vezels eet om gifstoffen af te breken en een gezond
spijsverteringsstelsel te houden. Het kan lastig zijn om genoeg vezels binnen te
krijgen zonder grote hoeveelheden koolhydraten te consumeren. Probeer daarom
iedere dag 5-10 gr Psyllium Husk of gekneusd vlaszaad te eten.
… 10 …


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