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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:
1 middelgrote appel + 2 eetlepels
vetarme pindakaas
Lunch:
Tonijnsalade: 1 blikje (170 gr) tonijn op
water + 1 eetlepel light mayonaise + ¼
kop gehakte bleekselderij + 1 grote
groene salade met sla, tomaat,
komkommer, rode paprika + ½
gebakken yam
Snack:
½ kop edamame
Diner:
85 gr kip of steak, geroerbakt in een
wok met 2 koppen groente naar keuze,
1 teentje knoflook, 1 theelepel verse
gemberwortel, fijngehakt, 1 theelepel
zoutarme sojasaus + 1 eetlepel olijfolie
*Extra: 177 ml vetloze yoghurt met 2
aardbeien
Donderdag:
Ontbijt:
1 kop gekookte havermout + 1 eetlepel
vetarme pindakaas + 2 eetlepels
rozijnen
Snack:
½ kop vetloze Hüttenkäse + 1 eetlepel
suikervrije jam + ½ bran ontbijtgraan
Lunch:
Kip/ of rundvleeskebab van 113 gr.
Serveer met een ½ kop gekookte
bruine rijst + 1 kop salade + 1 eetlepel
vetarme dressing.
Snack:
1 dieetreep
Diner:
57 gr gemalen zoutarm kalkoenvlees +
¼ kop kidney- of zwarte bonen + 28 gr
vetarme kaas + 2 theelepels pikante
saus + 2 koppen groene sla.
Snack:
1 100-calorieën verpakking popcorn
voor in de magnetron
55


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