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Bun & Thigh Wave Maaltijdplan Tel Sell
DAG 7 DAG 8 DAG 9
Ontbijt
Ontbijtgraan en fruit:
1 kop Cheerios ®
½ kop magere melk
¼ cantaloupe
Omelet:
¾ kop Egg Beaters of 3
eiwitten
1 heel ei
1 kop verse champignons,
gehakt
½ kop spinazie, gehakt
½ kop broccoli, gehakt
snufje peper
Ontbijtgraan en fruit:
1 kop Cheerios ®
½ kop magere melk
¼ cantaloupe
Snack
Restjes van ergens uit dit
menu
1 kop Rozijnen
Bran type
ontbijtgraan
¾ kop magere melk
1 gekookte rode
aardappel
1 gekookt eiwit
Lunch
Een light maaltijd
van b.v.
Lean Cuisine
300 -350 calorieën
Kalkoen:
Een hoeveelheid
kalkoenvlees ter grootte
van een vuist
1 plak cheddar kaas
Fruitsalade:
3 koppen fruit, in stukjes
(b.v. meloen, bessen,
perzik, appel)
Sna
ck
1 mandarijn
1 handvol babyworteltjes
Diepvries druiven zoveel
als u wilt
pindakaas op 3 stengels
bleekselderij
Diner
Gemarineerde
kip:
een kipfilter (een nacht in
een oriëntaalse dressing
met sesamzaad
gemarineerd), gegrild
1 kop gestoomde squash
1 glas magere melk
Fruit en vis:
± 85 gr zalmsteak
½ grapefruit
½ mandarijn
Spinaziesalade:
2 koppen spinazie
¼
kop gesuikerde
pecannoten
¼
kop gedroogde
cranberries
beetje blauwaderkaas
2 eetlepels frambozen
vinaigrette
14


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