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Panther Elliptical Trainer Maaltijdplan Tel Sell
DINSDAG:
MAALTIJD:
SNACKS:
Ontbijt:
235 ml groene of zwarte thee
Omelet van 8 eiwitten met 15 gr geraspte
cheddar kaas
1 kop sinaasappelsap
Ochtend:
2 scheppen proteïnepoeder in 235 ml koud
water
Lunch:
Kalkoensandwich:
4 plakken magere kalkoenborst
2 blaadjes sla uit het hart
1 plak tomaat
1 eetlepel light mayonaise
2 sneetjes volkoren tarwebrood
Middag:
2 scheppen proteïnepoeder in 235 ml koud
water
Diner:
85 gr tonijn uit blik
½ gemengde groenten
½ kop bruine rijst
1 handjevol amandelen
Voor het slapen:
1 handjevol amandelen
1 handjevol babyworteljes
Succesgeheimpjes: Leven zonder water is onmogelijk en het vormt dus een zeer
belangrijk onderdeel van onze voeding. Drink tenminste 8 glazen water per dag.
Door ruim voldoende water te drinken is de kans om gezonder te worden en uw
fitnessdoelen bereiken vele malen groter.
WOENSDAG:
MAALTIJD:
SNACKS:
Ontbijt:
235 ml groene of zwarte thee
¾ kop Kashi ontbijtgraan met 2% melk
(Strooi een schep proteïnepoeder over het
ontbijtgraan)
Ochtend:
2 scheppen proteïnepoeder in 235 ml koud
water
Lunch:
Kalkoenwrap:
1 bloemtortilla
4 plakken magere kalkoenborst
2 blaadjes sla uit het hart
1 theelepel gele mosterd
Middag:
2 scheppen proteïnepoeder in 235 ml koud
water
Diner:
1 kippendij
1 kip drumstick
½ kop zwarte bonen
Voor het slapen:
235 ml cafeïnevrije thee
1 handjevol amandelen
Succesgeheimpjes: Eet geen gefrituurd voedsel. Hou het op geroosterd, gegrild, in de
oven gebakken of gestoofde vlees- en vissoorten.
11


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