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The Firm Express Fitnessgids Tel Sell
100 & 200 Calorieën snacks
100 Calorieën snacks:
½ appel met 1 theelepel zuiver natuurlijke pindakaas
½ kop 1-2 % Hüttenkäse met ¼ kop verse bessen
1 rijstwafel met 30 gr vetarme kaas
smoothie gemaakt van ½ schep proteïnepoeder, 3 diepvries aardbeien en ⅓ kop
magere melk en wat ijsblokjes
1 magere mozzarella kaasstick met ½ in repen gesneden paprika
2 grote volkoren tarwe crackers en 1 theelepel pindakaas
1 bakje 100 calorieën yoghurt
30 gr tortilla chips met salsa
½ kop vetvrij yoghurtijs
85 gr gegrilde kalkoenfilet (vleeswaar) opgerold met komkommerrepen erin.
5 baby worteltjes en 10-15 sperziebonen gedoopt in 3 eetlepels hummus
3 koppen popcorn met enkele spraytjes ‘boterspray’ indien gewenst
½ kop vezelrijke ontbijtgranen (± 60 calorieën) met ½ kop magere melk
Los verpakt ijsjes van vruchtensap (80-100 calorieën)
½ theelepel natuurlijke pindakaas op een gewone rijstwafel
200 Calorieën snacks:
1 kop 1-2 % Hüttenkäse met ¾ kop meloen of verse bessen
1 appel met 30 gr kaas
30 gr noten (± 20 amandelen, 17 cashewnoten of 10 walnoothelften)
2 stengels bleekselderij met 2 eetlepels zuiver natuurlijke pindakaas
100 calorieën aan vetarme yoghurt met ¾ kop vezelrijke ontbijtgranen
55 gr kalkoenfiletplakken opgerold met daarin 30 gr magere Zwitserse kaas, met
5 volkoren crackers
¼ volkoren tarwe pitabroodje met ¼ kop hummus
Smoothie gemaakt van 1 schep proteïnepoeder, ⅔ kop magere melk, ½ kop verse
of diepvries bessen en ijs
1 geroosterde volkoren light-style Engelse muffin met 2 plakken tomaat en 1 plak
vetarme kaas
1 proteïnereep (180-220 calorieën) en maximaal 15 gr suiker
Vul een 15 cm volkoren tarwe tortilla met ⅓ kop gerapte magere kaas, ¼ kop sla
en 5 gehalveerde kerstomaatjes. Zet gedurende 30 seconden in d magnetron.
Tonijnsalade van 85 gr tonijn op water met 1 eetlepel light mayonaise in een
uitgeholde vleestomaat.
1 volkoren geroosterde Engelse muffin met daarop 1 eetlepel light roomkaas en 1
eetlepel light jam
Bestrooi 12 tortilla chips met geraspte magere cheddar kaas en 2 eetlepels salsa.
30-45 seconden in de magnetron tot de kaas gaat smelten.
30 gr magere cheddar kaas met ½ in plakken gesneden Granny Smith appel en 10
druiven zonder pit.
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