Schema - mannen
Met dit schema kun je voldoende eiwitten binnenkrijgen!
Kcal
2768Eiwit
173.2Koolh
222.2Vet
118ONTBIJT
| Product | Aantal | Kcal | Eiwit | Koolh | Vet |
|---|---|---|---|---|---|
| Volkoren brood | 2 sneetjes | 312 | 16 | 52 | 2 |
| Kipfilet beleg | 4 plakjes | 103 | 17 | 1 | 3 |
| Pindakaas | 20 gram | 133 | 4.2 | 2.2 | 11.6 |
| Totaal | 528 | 41.3 | 64.5 | 15.5 |
TUSSENDOOR
| Product | Aantal | Kcal | Eiwit | Koolh | Vet |
|---|---|---|---|---|---|
| N'Joy Protein Bar | 1 | 203 | 19.8 | 15.4 | 8.2 |
| Ei | 2 | 142 | 12 | 1 | 10 |
| Totaal | 415 | 15.8 | 39.2 | 19 |
LUNCH
| Product | Aantal | Kcal | Eiwit | Koolh | Vet |
|---|---|---|---|---|---|
| Volkoren wraps | 2 | 232 | 7.4 | 37.2 | 4.4 |
| Avocado | 1/2 (halve) | 94 | 1.3 | 0.8 | 9.1 |
| Cottage cheese | 100 gram | 98 | 12.3 | 2.2 | 4.3 |
| Kipfilet beleg | 4 plakjes | 103 | 17 | 1 | 3 |
| Totaal | 454 | 36.1 | 15 | 27.2 |
TUSSENDOOR
| Product | Aantal | Kcal | Eiwit | Koolh | Vet |
|---|---|---|---|---|---|
| Appel | 1 | 165 | 0.4 | 17.6 | 0.3 |
| Whey Delicious | 30 gram | 120 | 23.8 | 2.6 | 1.6 |
| Totaal | 424 | 34 | 26.8 | 13 |
AVOND MAALTIJD
| Product | Aantal | Kcal | Eiwit | Koolh | Vet |
|---|---|---|---|---|---|
| Zoete aardappel | 250 gram | 212 | 4 | 50 | 0.2 |
| Kip | 150 gram | 165 | 23.5 | 0 | 2.2 |
| Broccoli | 250 gram | 73 | 8.3 | 5 | 0.5 |
| Totaal | 496 | 22.8 | 55.9 | 20.1 |
VOOR HET SLAPEN
| Product | Aantal | Kcal | Eiwit | Koolh | Vet |
|---|---|---|---|---|---|
| Frans Magere Kwark | 300 gram | 177 | 27 | 13.2 | 1.5 |
| Banaan | 1 | 124 | 1 | 30 | 0.4 |
| Walnoten | 15 gram | 135 | 2.8 | 2.4 | 12.4 |
| Totaal | 451 | 23.2 | 20.8 | 23.2 |
