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Ab Coaster Trainings- en maaltijdplan Tel Sell
18
MAANDAG: (mannen)
MAALTIJDEN SNACKS
Ontbijt
Ochtendsnack
250 cc groene of zwarte thee omelet van 5 eiwitten
2 appels 250 cc sinaasappelsap
2 scheppen weiproteïne met 250 cc water
Middagsnack
sandwich met tonijn: 1 peer
± 230 gr tonijn, blik ± 180 cc magere yoghurt
2 koppen sla
2 sneetjes volkoren tarwebrood
2 plakken tomaat
Diner
Voor het naar bed gaan
± 120 gr kippenborst 1 kop vetloze yoghurt
¾ kop zoete aardappel, in de oven
gebakken
± 250 cc thee zonder cafeïne
1 kop bloemkool
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.
18


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