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Tel Sell malibu make-over programma Manual

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NL
Nederlands
108
malibu make-over
ake over
P R O G R A M M A
P I L A T E S
P I L A T E S
™
Dag 3
Dag 3
Ontbijt
Muffin en Meloenochtend
1
/
2
volkoren Engelse muffin
1 eetl. appelboter (2 eetl.)
1 eetl. pindakaas, met minder vet
1
/
2
kopje honingmeloen, in blokjes
1
/
2
kopje vetvrije kwark
1 kopje hete chai, zwarte, groene, of kruidenthee
gezoet met 1 pakje Splenda (optioneel)
2 eetl. vetvrije creamer
Tussendoortje
5 dl water of een drankje zonder calorieën
Lunch
Pitabroodje met kalkoen en cheddar-kaas
1
/
2
volkoren pitabroodje
85 g kalkoenborstfilet, vleeswaren (113 g)
1 snee vetarme cheddar-kaas
1 eetl. vetarme mayonaise
1 theel. Dijon-mosterd
1 blaadje sla
1 schijfje tomaat
5 dl water of een drankje zonder calorieën
Rooster de muffin
en beleg hem met
pindakaas en
appelboter
Eet de kwark met de
meloen.
Doe de kip, kool,
wortels en groene
uien in een schaal.
Meng de knoflook,
gember, sojasaus,
rijstwijnazijn,
sesamolie, rode peper
en Splenda (optio-
neel) en voeg het bij
het koolmengsel.
Middagsnack
1 pakje (28 g) light mozzarellakaas
7 kleine olijven
5 dl water of een drankje zonder calorieën
Diner
Pittige Aziatische Sla met Kip
85 g kippenborst, gegrild, gesneden of gehakt (113 g)
1
1
/
2
kopjes kool, vers, gesneden
1
/
2
kopje wortels, vers, geraspt
1
/
4
kopje groene uien, topjes, vers
1 theel. knoflook, vers, geplet
1 theel. gember, geplet, vers of uit een potje
2 eetl. zoutarme sojasaus
2 eetl. rijstwijnazijn
2 theel. sesamolie
Rode peper naar smaak
1 pakje Splenda (optioneel)
5 dl water of een drankje zonder calorieën
Avondsnack
Banana Delight Shake
170 g vetvrije, bananenyoghurt (226 g)
2 eetl. vanille soja-proteïnepoeder
1 theel. lijnzaadolie
Nootmuskaat
1 kopje water
1
/
2
–1 kopje ijsblokjes
1 pakje Splenda (optioneel)
5 dl water of een drankje zonder calorieën
Mix de yoghurt,
proteïnepoeder, olie,
water, Splenda
(optioneel) en
ijsblokjes. Besprenkel
met nootmuskaat.
Vrouwen Totaal aantal Calorieën: 1206 Vet: 32% Koolhydraten: 38% Eiwitten: 30% Mannen Totaal aantal Calorieën: 1393 Vet: 29% Koolhydraten: 38% Eiwitten: 33%
109
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