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Tel Sell Ab Coaster Manual

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Ab Coaster Trainings- en maaltijdplan Tel Sell
27
MIDDAGSNACK:
Dag 1 – 3
Glas (± 350 cc) vers geperst wortelsap
20 gr weiproteïne in rijstemelk
± 250 cc water
Dag 4 – 14
1 kop wortelreepjes met hummus dip
20 gr weiproteïne in rijstemelk
± 250 cc water
DINER:
Dag 1 – 3
1 kop linzen met kerrie in een halve
kop quinoa (Peruaanse spinazie).
Salade van gemengde groente, rode
paprika, artisjok en spruiten,
besprenkeld met een saladedressing
van knoflook, citroensap en olijfolie.
1 kom groentebouillon
Om het bittere van de quinoa af te
krijgen, afspoelen onder water totdat
het water helder wordt.
Meng 1 kop quinoa met 1 kop water,
laat 15 minuten zachtjes smoren totdat
het zacht is. Voor een meer nootachtige
smaak kunt u de quinoa roosteren in
een hete droge koekenpan voordat u
de quinoa kookt.
Dag 4 – 14
1 kop gestoomde broccoli, asperges,
pompoen of courgette
¼ kop bruine rijst (optioneel)
120 – 180 gr zalm of witvis
± 250 cc groene of zwarte thee
… 27


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