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Ontbijtopties Fruit Slimme koolhydraten Eiwitten/Vet
Havermout met fruit en noten
Kook havermoutvlokken in water.
Voeg er fruit, noten, melk, kaneel
en honing aan toe.
Bessen of banaan Havermoutvlokken
(voor normale of snelle bereiding)
Noten en melk
Mufn met eieren Kook de eie-
ren. Toast brood en beleg met 1
plak kaas, 1 plak ham en tomaat.
Tomaat Engelse mufn of sandwichsné-
tjes
Eieren, ham en kaas
Yogurt Power Parfait Voeg fruit
toe aan uw yoghurt. Bestrooi
met 1 portie noten, 2-3 eetlepels
tarwekiemen of gemalen lijnzaad,
1 eetlepel haver en kaneel.
Gehakt fruit naar keuze Haver, tarwekiemen en gemalen
lijnzaad
Natuurlijke, vetvrije Griekse
yoghurt en noten
Getoast brood met pindakaas
en appel om mee te nemen.
Besmeer met pindakaas, dunne
schijfjes van een halve appel en 1
theelepel honing.
Appelschijfjes Sandwichsneetje, brood of
bagelsneetje
Pindakaas
Opties voor middag- en avond-
maal
Magere eiwitten Slimme koolhydraten Groenten
Varkenslende, zoete aardappel
en boontjes
Gegrild of gebakken varkenslende Gebakken zoete aardappel Boontjes
Roerbakkip
Breng op smaak met 2 eetlepels
teriyakisaus
Kiplet of kippenbout zonder vel
en zonder been
Bruine of wilde rijst Gemengde roerbakgroenten
(vers of diepgevroren)
Steaktaco's met salade (3 voor
mannen, 2 voor vrouwen) Voeg
salsa, koriander en geraspte kaas
toe
Bavette of entrecote Maïstortilla's Salade
Volkoren pasta met garnalen
of cannellinibonen en marina-
rasaus
Garnalen (diepgevroren of vers)
of cannellinibonen
Volkorenpasta Gestoomde broccoli
Hamburgers zonder broodje
met ovengebakken frietjes,
maïs en salade
Gril hamburgers. Bak aardappel-
schijfjes op een gespreide bak-
plaat gedurende 25-30 minuten
bij 220 °C.
93 % mager rundergehakt of
kalkoen
Ovengebakken frietjes Maïskolven + salade
Tonijn- en avocadowrap met
groentesoep
Gebruik 85 g tonijn (1 blik). Deco-
reer met sla, tomaat, avocado en
mosterd.
Tonijn Vezelrijke wrap Groentesoep
(zelfgemaakt of zoutarm blik)
61


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