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Perfect Situp Tel Sell
WEEK 4:
Maandag:
Ontbijt:
1 kop gekookte havermout + 1 eetlepel
vetarme pindakaas + 2 eetlepels
rozijnen
Snack:
2 volkoren Wasa crackers + 2 parten La
Vache qui rit kaas
Lunch:
Burrito: 1 kleine volkoren tortilla, ¼
kop salsa + 1 plak vetarme kaas + 85 gr
kip of rundvlees + 1 kleine appel
Snack:
14 baby worteltjes + ¼ kop hummus
Diner:
57 gr gemalen zoutarm kalkoenvlees +
¼ kop kidney- of zwarte bonen + 28 gr
vetarme kaas + 2 theelepels pikante
saus + 2 koppen groene sla.
*Extra: 177 ml vetloze yoghurt + 2
aardbeien
Dinsdag:
Ontbijt:
Pita sandwich: 4 eiwitten + 1
caloriearm (80 cal) ontbijtworstje + 1
plak vetarme cheddar kaas + ¼ kop
salsa + 1 volkoren pitabroodje
Snack:
22 hele, dry-roasted of rauwe
amandelen
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:
1 middelgrote pruim + 1 vetarme
kaasstick
Diner:
142 gr gegrilde of geroosterde witvis
naar keuze + 1 kop gestoomde
groenten + 1 eetlepel olijfolie
* Extra: 1 eetlepel vetarme pindakaas
Snack:
1 perzik of middelgrote appel + ½ kop
vetloze Hüttenkäse
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