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PT 24/7 Voedingsgids
Het 4 weken maaltijdplan:
DAG 1
DAG 2
ONTBIJT:
1 kop gekookte
havermout
1 kop organische 1%
melk of ongezoete
sojamelk
1 eetlepel vlaszaad.
ONTBIJT:
Eiwit
burrito: 1 volko
ren tarwetortilla, roerei
van 4 eiw
eetlepels eivervanger)
2 eetlepels salsa, ½ kop
gestoomde spinazie of
andere groente
SNACK:
1 kleine banaan
¼ kop vetarme
Hüttenkäse
SNACK:
1 banaan
1 kaasstick
LUNCH:
Gegrilde zalmsalade:
85 gr gegrilde wilde
zalm, 1 kop aardbei en
mandarijn in plakjes
bovenop 4 koppen
gemengde groene sla, 1
eetlepel
vinaigrettedressing.
*Extra: 60 gr
gegrilde zalm
LUNCH:
Tacosalade: 4 ko
gescheurde romaine
slablaadjes, ½ kop
bonen naar keuze, 30
gr verse mozzarella in
plakken, ½ avocado, 5
tortillachips, verkrui
meld,
1 eetlepel
vinaigrette
dressing.
SNACK:
10 spelt/volkoren
pretzels, 1 eetlepel
pindakaas
SN
ACK:
⅛ kop trail mix
DINER:
Kalkoenborst met
kruiden: 1 kleine
gepofte rode aardappel
met schil, 85 gr
geroosterde kalkoen-
borst met verse krui-
den (rozemarijn, salie),
1½ kop gestoomde
groenten (broccoli,
spinazie, asperges,
courgette, bok choy
snijbiet.
DINER:
Rosbief:
85 gr rosbief, 2 kleine
geroosterde
en
, 2 koppen
gestoomde groenten
naar keuze
*Extra: 60 gr
rosbief.
SNACK:
1 kop
multigra
vl
okken met 1 kop 1%
melk of onge
sojamelk
Totaal calorieën: 1315
* Cal. met extra: 1431
Totaal
* Cal. met extra:
12
Het 4 weken maaltijdplan:
WEEK 3:
DAG 2
DAG 3
ONTBIJT:
burrito: 1 volko
-
ren tarwetortilla, roerei
van 4 eiw
itten (of 6
eetlepels eivervanger)
2 eetlepels salsa, ½ kop
gestoomde spinazie of
andere groente
.
ONTBIJT:
Kaassandwich: 2
sneetjes volkoren of
ontkiemd zaadbrood,
30 gr magere Monterey
Jack kaas
1 kop groentesap.
SNACK:
1 banaan
1 kaasstick
SNACK:
⅛ kop trail mix
LUNCH:
Tacosalade: 4 ko
ppen
gescheurde romaine
slablaadjes, ½ kop
bonen naar keuze, 30
gr verse mozzarella in
plakken, ½ avocado, 5
tortillachips, verkrui
-
1 eetlepel
vinaigrette
-
dressing.
LUNCH:
Kip roerbakschotel:
85 gr kip in blokjes, ¼
kop bruine rijst, 1 kop
geroerbakte gemengde
groenten, 1 eetlepel
zoutzure saus.
*Extra: 60 gr kip
ACK:
⅛ kop trail mix
SNACK:
1 bekertje Griekse
vanilleyoghurt 0% vet
(80 cal.)
½ kop blauwe bessen
1
kiwi
DINER:
Rosbief:
85 gr rosbief, 2 kleine
geroosterde
aardappel-
, 2 koppen
gestoomde groenten
naar keuze
*Extra: 60 gr
rosbief.
SNACK:
multigra
nen
okken met 1 kop 1%
melk of onge
zoete
sojamelk
DINER:
Groenteburger:
1 vegetarische
groenteburger, 1
eetlepel ketchup, 1
volkoren
hamburgerbroodje, 3
koppen gemengde
groene salade met 1
eetlepel vinaigrette-
dressing.
Totaal
calorieën: 1250
* Cal. met extra:
1320
Totaal calorieën: 1225
* Cal. met extra: 1335
Tel Sell
DAG 4
ONTBIJT:
1 kop Barbara´s
Puffins®
1 kop magere 1% melk
1 eetlepel
ama
ndelschaafsel.
SNACK:
1 appel
LUNCH:
1 portie
organische
groentenlasagne, 3
koppen
sla gemengde
met 1 eetlepel
Italiaanse
dressing.
SNACK:
kiwi
1 kaa
sstick of
30 gr magere kaas
naar keuze
DINER:
85 gr mager
lamsvlees,
butternut
pompoen, 1 kop
gestoomde asperges
*Extra
60 gr lamsvlees
SNACK:
Energieshake zie recept
op blz.
16
1 kop
Totaal
calorieën: 1265
* Cal. met extra:
1321
12


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