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47
Ontbijtopties Fruit Slimme koolhydraten Eiwitten/Vet
Havermout met fruit en noten
Kook havermoutvlokken in water.
9RHJHUIUXLWQRWHQPHONNDQHHO
en honing aan toe.
%HVVHQRIEDQDDQ Havermoutvlokken
YRRUQRUPDOHRIVQHOOHEHUHLGLQJ
Noten en melk
0XIÀQPHWHLHUHQ Kook de eie
UHQ7RDVWEURRGHQEHOHJPHW
plak kaas, 1 plak ham en tomaat.
Tomaat (QJHOVHPXI¿QRIVDQGZLFKVQp
tjes
(LHUHQKDPHQNDDV
Yogurt Power Parfait9RHJIUXLW
WRHDDQXZ\RJKXUW%HVWURRL
PHWSRUWLHQRWHQHHWOHSHOV
tarwekiemen of gemalen lijnzaad,
1 eetlepel haver en kaneel.
*HKDNWIUXLWQDDUNHX]H Haver, tarwekiemen en gemalen
lijnzaad
1DWXXUOLMNHYHWYULMH*ULHNVH
\RJKXUWHQQRWHQ
Getoast brood met pindakaas
en appel om mee te nemen.
Besmeer met pindakaas, dunne
schijfjes van een halve appel en 1
theelepel honing.
Appelschijfjes 6DQGZLFKVQHHWMHEURRGRI
EDJHOVQHHWMH
Pindakaas
Opties voor middag- en avond-
maal
Magere eiwitten Slimme koolhydraten Groenten
Varkenslende, zoete aardappel
en boontjes
*HJULOGRIJHEDNNHQYDUNHQVOHQGH *HEDNNHQ]RHWHDDUGDSSHO Boontjes
Roerbakkip
Breng op smaak met 2 eetlepels
WHUL\DNLVDXV
.LS¿OHWRINLSSHQERXW]RQGHUYHO
HQ]RQGHUEHHQ
Bruine of wilde rijst *HPHQJGHURHUEDNJURHQWHQ
YHUVRIGLHSJHYURUHQ
Steaktaco's met saladeYRRU
PDQQHQYRRUYURXZHQ9RHJ
salsa, koriander en geraspte kaas
toe
Bavette of entrecote 0DwVWRUWLOODV Salade
Volkoren pasta met garnalen
of cannellinibonen en marina-
rasaus
*DUQDOHQGLHSJHYURUHQRIYHUV
RIFDQQHOOLQLERQHQ
9RONRUHQSDVWD *HVWRRPGHEURFFROL
Hamburgers zonder broodje
met ovengebakken frietjes,
maïs en salade
*ULOKDPEXUJHUV%DNDDUGDSSHO
VFKLMIMHVRSHHQJHVSUHLGHEDN
SODDWJHGXUHQGHPLQXWHQ
ELM&
PDJHUUXQGHUJHKDNWRI
kalkoen
2YHQJHEDNNHQIULHWMHV 0DwVNROYHQVDODGH
Tonijn- en avocadowrap met
groentesoep
*HEUXLNJWRQLMQEOLN'HFR
reer met sla, tomaat, avocado en
mosterd.
Tonijn 9H]HOULMNHZUDS *URHQWHVRHS
]HOIJHPDDNWRI]RXWDUPEOLN
47


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