- Op werkdagen vóór 14:00 besteld = volgende werkdag in huis
- Wetenschappelijk onderbouwd
- Ingrediënten in best opneembare vorm
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Meal time
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| Breakfast |
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200 ml low-fat quark + 3 tbsp muesli + 1 portion of (dried) fruit 1 cup of tea/ coffee
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| In between |
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1 portion of fruit 1 cup of coffee/tea 1-2 glasses of water
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| Lunch |
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Salad with 50 grams of lettuce (lamb’s lettuce / arugula), 100 grams of grilled vegetables such as zucchini, eggplant, bell pepper + 75 grams of lentils or falafel + 1 teaspoon olive oil + 1 teaspoon balsamic vinegar 2 wholegrain crispbread +1 x hummus + 1x muhammara 1 glass of water or Spa red
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| In between |
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1 boiled egg 200 ml skimmed milk product (drinking yoghurt/milk) 1-2 glasses of water 1 cup green tea
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| Dinner |
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150 grams of wholemeal pasta (3 serving spoons) 200 – 250 grams of mixed vegetables such as onion, mushrooms, spinach (4 serving spoons) 125 grams of vegetarian minced meat 2 tbsp tomato sauce (made from peeled or fresh tomatoes + Italian herbs + pepper) 30 grams of 30+ Gouda cheese or Ricotta 1 tablespoon olive oil 1 glass water
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| In between |
| 200 ml protein-rich Soy yogurt (for example Alpro Go on) + 1 handful of nuts + optional 1 portion (dried) fruit 1 cups of tea/coffee 1-2 glasses of water 1 glass of chysteal clear or other sugar-free drink |
This food contains:
