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verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal...
Transcript of verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal...
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80 kcal
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160 kcal 240 kcal 320 kcal
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80 kcal
480 kcal
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400 kcal
160 kcal 240 kcal 320 kcal 480 kcal 400 kcal
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Croissant
Broodsnede
(Glutenvrij) Knäckebröd
Tortilla wrap (40 g)
Pita broodje
Rijst/maïs-wafel
Glutenvrije broodsnede
Havermout / Brinta
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� �� � � �� � 6 EL 8 EL � � �� � � � �� �
Muesli
Glutenvrij
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Glutenvrij
Croutons
(Verkruimelde) tacoschelpen / Tortilla chips
Glutenvrij
Glutenvrij
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(Glutenvrije) pasta
Verse pasta
Ongekookte hoeveelheden in grammen
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90 kcal
� �� � �� �
180 kcal
� �� � �� �
260 kcal
� � � �� �
350 kcal
� � � �� �
440 kcal
� � � �� �
530 kcal
90 kcal 180 kcal 260 kcal 350 kcal 440 kcal 530 kcal
(Bruine) rijst
Couscous / Bulgur
(Zoete) aardappelen
Quinoa
Wok noodles
Glutenvrij
Glutenvrij
Glutenvrij
Glutenvrij
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Boekweitmeel
Verse friet (uit oven)
Glutenvrij
Glutenvrij
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Rauwe hoeveelheden in grammen
120
130
100
100
110
150
130
110
120
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70 kcal
~10 g eiwit
~20 g eiwit
~30 g eiwit
~40 g eiwit
~50 g eiwit
~60 g eiwit
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140 kcal 210 kcal 280 kcal
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420 kcal
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350 kcal
70 kcal
~10 g eiwit
~25 g eiwit
~40 g eiwit
~50 g eiwit
140 kcal
~65 g eiwit
~80 g eiwit
210 kcal 280 kcal 420 kcal 350 kcal
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Kipfilet (plakjes)
Kippendij
Vega kipstuckjes / Tofu / Seitan
Achterham
Smeerkaas (naturel, 20+)
Cottage cheese (naturel)
Rundertartaar / Biefstuk / Rosbief / Carpaccio / Rookvlees
Tonijnsteak / Pangasius
Tonijn / Wilde zalm(uit blik)
Vega shoarma / rulstukjes
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110 kcal
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~10 g eiwit
~20 g eiwit
~30 g eiwit
~40 g eiwit
~50 g eiwit
~60 g eiwit
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230 kcal 340 kcal 460 kcal 580 kcal 700 kcal
110 kcal
~10 g eiwit
~20 g eiwit
~30 g eiwit
~40 g eiwit
~50 g eiwit
~60 g eiwit
230 kcal 340 kcal 460 kcal 580 kcal 700 kcal
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(150 g) (200 g) (250 g) (300 g)
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100 g 150 g 250 g 300 g 350 g 400 g
50 g
75 g 100 g 125 g 150 g 175 g 200 g
75 g 100 g 125 g 150 g 175 g
1 1 1 1/2 2 2 1/2 2 1/2
1/2 3/4 1 1 1/4 1 1/2 1 3/4
1/3 1/2 11/2 11
1 1 2 2 2 1/2
Perziken
Peer / Appel
Mango / Ananas / Druiven
Kiwi
Watermeloen / Cantaloupe / Aardbeien
Frambozen
Sinaasappel
Banaan
30 kcal 50 kcal 65 kcal 80 kcal 100 kcal 110 kcal
1/2 1/2 1 1 1 1 1/2
1/2
100 g 150 g 200 g 250 g 300 g
Wortel
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100 g 200 g 250 g 300 g 350 g
2/3 1 1 1/3 1 2/3 2
1 1 1 1/2 2 2
200 g 300 g 400 g 500 g 600 g
Paprika / Aubergine
Sla (ijsberg, melange)
Champignon / Pompoen / Tomaat / Augurk
Sperziebonen / Broccoli
Courgette(pasta) / Komkommer
Spinazie
40 kcal 60 kcal 80 kcal 100 kcal 120 kcal
250 g 400 g 550 g 700 g 800 g
200 g 300 g 400 g 500 g 600 g