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Perfect Situp Tel Sell
DAG 10:
Ochtend: - 237 ml warm citroenwater
Ontbijt: - kies een:
Smoothie:
1 eenheid wei, soja of hennep proteïne
237 ml water, amandelmelk, sojamelk of ½ sojamelk / ½ water
1 kop fruit
meng dit alles met ijs.
Roerei met zalm:
2 eieren of 6 eiwitten
28 gr gerookte zalm in dunne reepjes gesneden
Niet vette bakspray
1 eetlepel bieslook of andere kruiden naar smaak
Doe de bakspray in een pan, voeg zalm, bieslook, kruiden en ei toe. Bak op
middelhoog vuur gaar onder voortdurend roeren.
Snack van de lijst.
Lunch: - kies een:
Gevuld rolletje:
85 gr zoutarme kalkoenham of kipfilet or tofu
4 slabladeren
½ paprika in repen gesneden
2 eetlepels vlaszaadolie dressing
Leg het vlees op de slabladeren voeg dressing toe en rol op.
Gegrilde of gebakken kipslade:
85 gr kip
2 koppen sla
½ kop groenten
2 eetlepels vlaszaadolie dressing
Snack van de lijst.
Diner:
Roerbakschotel met tofu en groenten:
113 gr stevige tofu in blokjes
1 kop groente (paprika, champignons, ui, broccoli)
1 teentje knoflook
¼ eetlepel rode pepervlokken
46


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