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Bun & Thigh Wave Maaltijdplan Tel Sell
DAG 10 DAG 11 DAG 12
Ontbijt
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
Yoghurt Smoothie:
1 kop gewone vetvrije
yoghurt
½ appel
½ banaan
½ kop magere melk
handvol bessen naar keuze
Ontbijtgraan:
1 kop Rozijnen –Bran type
ontbijtgraan
1 kop magere melk
Snack
1 kop Rozijnen
Bran type
ontbijtgraan
¾ kop magere melk
1 sneetje volkoren
tarwebrood met jam en
pindakaas
½ appel
1 gekookte rode aardappel
1 gekookt eiwit
Lunch
Pasta met
Proteïne:
1 kop engelhaar pasta
gemengd met 1 roerei en 2
plakjes krokante
kalkoenbacon
Fruitsalade:
3 koppen fruit, in stukjes
(b.v. meloen, bessen,
perzik, appel)
Fruitsalade:
3 koppen fruit, in stukjes
(b.v. meloen, bessen,
perzik, appel)
Sna
ck
1
tomaat
Handvol noten (niet meer
dan ¼ kop)
3 stengels bleekselderij met
pindakaas
Diner
Barbecue kip:
Gegrilde of gebakken
kipfilet met 3 eetlepels
barbecuesaus
½ kop asperges
½ kop sperziebonen
Spinaziesalade:
2 koppen spinazie
¼
kop gesuikerde
pecannoten
¼
kop gedroogde
cranberries
beetje blauwaderkaas
2 eetlepels frambozen
vinaigrette
Barbecue kip:
Gegrilde of gebakken
kipfilet met 3 eetlepels
barbecuesaus
½ kop asperges
½ kop sperziebonen
15


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