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Ab Coaster Trainings- en maaltijdplan Tel Sell
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WOENSDAG: (mannen)
MAALTIJDEN SNACKS
Ontbijt
Ochtendsnack
250 cc groene of zwarte thee 1 kop Kashi ontbijtgraan
Proteïneshake met: 1 kop magere melk
1 banaan
1/3 theelepel vlaszaadolie
2 scheppen weiproteïne
1 kop sojamelk
Middagsnack
Kalkoenwrap: 1 schep weiproteïne met 250 cc water
1 bloemtortilla 1 granola reep
4 plakken magere kalkoenborst
2 blaadjes sla uit het hart
1 theelepel gele mosterd
Diner
Voor het naar bed gaan
1 kippendij 2 scheppen weiproteïne met 250 cc water
1 kippendrumstick ± 250 cc muntthee
½ kop zwarte bonen
Vermijd gebakken voedingsmiddelen – houd het op geroosterd of gegrild, in de oven
gebakken, vlees en vis.
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