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30 dagen ‘You Can Do It’ maaltijdplan Tel Sell
3
Overzicht van portiegrootte gesorteerd per voedingsgroep.
ONTBIJT
Proteïne Groente Fruit Zetmeel Zuivel Vet
Beperk tot 1
portie
Minimaal 1
kop
1 portie fruit
per dag,
langzaam op
te voeren naar
2 (vrouwen)
en 3 porties
(mannen)
1 portie
dagelijks,
langzaam op
te voeren tot 3
porties
2 koppen per
dag (incl.
yoghurt)
1 theelepel
vetloze
mayonaise of
olie
(optioneel)
SNACKS
Snacks zijn nodig. Kies een proteïne, 1 groente, 1 vetloze yoghurt en noten/zaden
LUNCH
Proteïne Groente Fruit Zetmeel Zuivel Vet
Hoeveelheid:
Vrouwen:
120 gr
Mannen:
170 gr
Minimaal 2
koppen
1 portie fruit
per dag,
langzaam op
te voeren naar
2 (vrouwen)
en 3 porties
(mannen)
1 portie
dagelijks,
langzaam op
te voeren tot 3
porties
2 koppen per
dag (incl.
yoghurt)
1 theelepel
vetloze
mayonaise of
olie
(optioneel)
SNACKS
Snacks zijn nodig. Kies een proteïne, 1 groente, 1 vetloze yoghurt en noten/zaden
DINER
Proteïne Groente Fruit Zetmeel Zuivel Vet
Hoeveelheid:
Vrouwen:
120 gr
Mannen:
170 gr
Minimaal 2
koppen
1 portie fruit
per dag,
langzaam op
te voeren naar
2 (vrouwen)
en 3 porties
(mannen)
1 portie
dagelijks,
langzaam op
te voeren tot 3
porties
2 koppen per
dag (incl.
yoghurt)
1 theelepel
vetloze
mayonaise of
olie
(optioneel)
DESSERT
Neem een stuk fruit, iets zoetigs of een van de snackopties tot max. 75 cal. per dag
DRANKEN
Dieet-, cafeïnevrije en suikervrije dranken zijn onbeperkt. U mag best genieten van
koffie met cafeïne of cafeïnehoudende limonades, maar beperk dit tot 1 drankje per
dag.
3


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