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Ab Coaster Trainings- en maaltijdplan Tel Sell
16
Alternatieven voor de maaltijden en snacks voor vrouwen:
Ontbijt alternatieven:
Alternatief 1:
½ kop havermout met 1 schep
weiproteïne
2 kalkoenworstjes
Alternatief 2:
½ kop Hüttenkäse (1%)
½ kop vetloze yoghurt
1 schep weiproteïne met 250cc water
en 1 kop blauwe bessen
Lunch alternatieven:
Alternatief 1:
±120 gr tonijn (blik)
2 eetlepels vetloze mayonaise
1 eetlepel zoete saus
5 volkoren tarwecrackers
Alternatief 2:
Kip burrito:
2 grote, volkoren, koolhydraatarme,
vetarme tortilla’s
± 30 gr magere mozzarella
½ geroosterde kippenborst zonder bot
en vel
1 kop zwarte bonen
Diner alternatieven:
Alternatief 1:
± 225 gr geroosterde kalkoenborst
½ kop broccoli met 1 theelepel
botervervanger
Alternatief 2:
± 60 gr tonijn
1 kop courgette, in plakken, gekookt
zonder zout
1 sneetje koolhydraatarm brood met
vlaszaad
½ kop vetloos yoghurtijs zonder
zoetstof
Ochtendsnack alternatieven:
Alternatief 1:
5 volkoren crackers met sesamzaad
omelet van 4 eiwitten en 1 heel ei
4 eetlepels pikante salsa
Alternatief 2:
1 eetlepel amandelboter
4 stengels bleekselderie
Middagsnack alternatieven:
Alternatief 1:
1 kop Hüttenkäse (1%)
25 soja chips
5 amandelen
Alternatief 2:
± 90 gr zalm uit blik
½ kop groenten, gekookt, zonder zout
1 komkommer met schil
16


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