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Perfect Situp Tel Sell
WEEK 1:
Maandag:
Ontbijt:
4 eiwitten + 1 eidooier + 1 sneetje
volkoren toast + 1 theelepel suikervrije
jam + 1 appel
Snack:
22 amandelen
Lunch:
Kom met kip en rijst:
± 85 gr gegrilde kip + ½ kop gekookte
bruine rijst + 1 kop gestoomde
groenten + 2 eetlepels vetarme
dressing
Snack:
½ kop bessen, gesneden + 118 ml
yoghurt
Diner:
170 gr gebakken vis + 1 kop gestoomde
groenten + 1 kop salade + 1 eetlepel
vetarme dressing
* Extra: 1 stuk middelgroot fruit
Dinsdag:
Ontbijt:
½ kop caloriearme ontbijtgranen
(Kashi Go-Lean) + ½ kop blauwe
bessen + 118 ml vetarme yoghurt
Snack:
1 middelgrote appel + 2 eetlepels
vetarme pindakaas
Lunch:
Chef’s salade: 2 koppen gemengde
groene groenten, 2 (28 gr elk) plakken
vetarme kaas + 2 plakken (28 gr
elk)zoutarme kalkoen en ham + 2
eetlepels vetarme ranch dressing + 1
volkoren broodje of 2 volkoren Wasa
crackers.
Snack:
14 baby worteltjes + ¼ kop hummus
Diner:
85 gr kippenborst + 1 kop sperziebonen
+ 1 kop salade + 1 eetlepel vetarme
dressing + 1 stuk middelgroot fruit
(appel, sinaasappel)
* Extra: 1 plak avocado, 1 plak tomaat,
1 Wasa cracker
Snack:
1 100-calorieën verpakking popcorn
voor in de magnetron
* De extra items in dit 4 weken maaltijdplan zijn suggesties om uw maaltijdplan mee
aan te passen wanneer u zeer actief bent, honger hebt of u zichzelf slap, en zeker niet
energiek voelt. Aan het begin van dit hoofdstuk vindt u een lijst met mogelijke
keuzes om uw dieet aan te passen indien nodig/ gewenst.
49


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