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Tel Sell Ab Coaster Manual

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Ab Coaster Trainings- en maaltijdplan Tel Sell
11
DINSDAG: (vrouwen)
MAALTIJDEN SNACKS
Ontbijt
Ochtendsnack
250 cc groene of zwarte thee ± 140 gr magere Hüttenkäse (1%)
¾ kop Kashi ontbijtgraan 1 banaan
schep weiproteïne met ¾ kop magere
melk (2%) en 5 amandelen
Middagsnack
Bagel Sandwich met kip: 1 volkoren tarwe pita
± 140 gr kip ¾ kop vetloze, geraspte mozzarella
1 kop spinazie
1 middelgrote volkoren tarwebagel
Diner
Voor het naar bed gaan
± 120 gr witvis (tilapia) 250 cc muntthee
½ kop volkoren tarwe pasta 1 kop magere Hüttenkäse
1 kop champignons (gaar) 1 kop blauwe bessen
Water:
Water is onmisbaar voor het leven en een belangrijk onderdeel van ieder
voedingsprogramma. Drink minimaal 8 glazen water per dag. Door veel water te
drinken, heeft u een grotere kans uw gezondheids- en fitnessdoelstellingen te
bereiken.
… 11 …


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