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Perfect Situp Tel Sell
Woensdag:
Ontbijt:
Eiwitomelet: 5 eiwitten + 1 kop gehakte
groenten naar keuze + 1 kop gesneden
bessen + 1 snee volkoren toast
Snack:
¼ kop rauwe cashewnoten + 4
bleekselderijsticks + 4 wortelsticks
Lunch:
½ kop gare volkoren pasta + 1 kop
spinazie, gestoomd + 85 gr kip of 142
gr garnalen + ½ kop marinarasaus.
Snack:
1 dieetreep
Diner:
8-10 middelgrote garnalen, gebakken
in 1 eetlepel olijfolie + Cajun kruiden +
citroensap + knoflook + 2 koppen
gestoomde groenten + 1 kop blauwe
bessen
*Extra: 1 vetarme kaasstick
Donderdag:
Ontbijt:
Pita sandwich: 4 eiwitten + 1
caloriearm (80 cal) ontbijtworstje + 1
plak vetarme cheddar kaas + ¼ kop
salsa + 1 volkoren pitabroodje
Lunch:
Burger: 113 gr extra mager zoutarm
kalkoen- of rundergehakt + 1 volkoren
hamburgerbroodje + 1 plak vetarme
cheddar kaas + 1 kop groene sla + 1
eetlepel vetarme dressing
Snack:
½ kop vetloze Hüttenkäse + 1 eetlepel
suikervrije jam + ½ kop bran
ontbijtgranen
Diner:
170 gr gegrilde zalm + 2 koppen
groene sla + 1 eetlepel vetarme
dressing
* Extra: 177 ml vetloze yoghurt met 2
aardbeien
Snack:
1 perzik of middelgrote appel + ½ kop
vetloze Hüttenkäse
51


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