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The Firm Express 4 Dagen Kickstartprogramma Tel Sell
DAG 3 DAG 4
Ontbijt:
Melk met ontbijtgraan
¾ kop vezelrijke, koude ontbijtgranen, b.v. Kellogg’s All Bran®
met ¾ kop magere melk en ½ kop aardbeien in plakjes
Ontbijt:
Ei sandwich
Roerei van 1 heel ei en 2 extra eiwitten, geserveerd op een
volkoren tarwe Engelse muffin
85 gr zoutarme kalkoenfilet (vleeswaar) opgerold om
komkommersticks
½ kop magere melk met ¾ kop aardbeien
Lunch
: Chef’s Salade
Meng 55 gr zoutarme kalkoenfilet, 30 gr zoutarme Zwitserse
kaas, 2 koppen romaine sla, ¼ avocado in plakken, ½
komkommer in plakken door elkaar. Garneer met 2 eetlepels
vetarme Russische dressing en serveer met 1 bruine rijstwafel.
Lunch:
Groenteburger
met salade:
1 groenteburger (120-130 calorieën) geserveerd op een (110
calorieën) volkoren Engelse muffin met wat sla en tomaat,
gegarneerd met een salade van romaine sla, komkommerplakjes
en gesneden paprika, gegarneerd met 2 eetlepels citroensap of
balsamico azijn.
10 baby worteltjes gedipt in 2 eetlepels hummus of guacamole
55 gr gegilde kipfilet met ½ appel in plakken.
Diner:
Garnalen met citroen
8 grote schoongemaakte garnalen (± 115 gr), gebakken in een
antiaanbakpan met wat bakspray en 1 theelepel olijfolie,
besprenkeld met vers citroensap en wat gehakte dille. Serveer
de garnalen met ½ kop bruine rijst (gekookt afgemeten) en 1
kop gestoomde broccoli.
Diner:
Steak met spinazie
115 gr mager rundvlees, geroosterd of gegrild, geserveerd met 1
kop gestoomde spinazie en ½ vleestomaat in plakken.
Voedingswaarde informatie:
1010 Calorieën, 86 gr proteïnen, 114 gr koolhydraten,
29 gr vet, 23 gr vezels, 43 gr suiker, 1200 mg zout
Voedingswaarde informatie:
993Calorieën, 95 gr proteïnen, 106 gr koolhydraten,
23 gr vet, 21 gr vezels, 34 gr suiker, 1156 mg zout
6


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