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Hane’s 14-dagen Maaltijdplan
Dag 1 Dag 2 Dag 3 Dag 4
Ontbijt:
5 kleine volkoren crackers, geen
boter
55 gram magere kaas
30 gram magere ham
1 kleine appel
1 glas halfvolle melk
Ontbijt:
Omelet van twee eiwitten met 30
gram magere kaas en ½ kopje
groenten (gebruik non-stick
bakspray)
1 sneetje volkoren brood
1 banaan
¼ liter magere yoghurt
Ontbijt:
1 kopje magere Hüttenkäse
1 middelgrote perzik
4 plakjes Melba toast
1 kop halfvolle melk
Ontbijt:
1 gekookt ei
1 eetlepel vetloze smeerkaas
1 getoaste Engelse muffin
1 kopje vetloze yoghurt
Lunch:
110 gram gebakken kipfilet
½ kopje bonen
1 pitabroodje ongeveer 15 cm.
lang
2 kopjes rauwkost
1 kopje meloenbolletjes
1 eetlepel olijfolie
Lunch:
1 groenteburger met gefruite ui
2 kopjes verse sla
1 kop druiven met aardbeien
1 eetlepel geslagen slankroom
1 eetlepel olijfolie
Lunch:
150 gram zalm
1 kleine zoete aardappel
1 kopje courgette in plakjes
gesneden
3 plakjes tomaat
1eetlepel balsamico azijn
1 eetlepel olijfolie
½ kopje fruitcocktail
Lunch:
85 gram kalkoenfilet
55 gram mozzarella kaas
2 sneetjes volkoren tarwebrood
1 theelepel vetloze mayonaise
2 kopjes komkommerplakjes,
worteltjes en selderie
1 kop appelsap
Diner:
140 gram gegrilde vis met
citroensap
1 kleine gepofte aardappel met ½
theelepel zure room of margarine
1 kop groene sla met vetvrije
dressing
1 kop appelsap
Diner:
150 gram roergebakken kip met
een kopje groenten en 1 eetlepel
pinda’s (gebruik 1 eetlepel
olijfolie)
½ kop bruine rijst
½ middelgrote grapefruit
Diner:
115 gram haaskarbonade
zoutarme tarwecrackers
½ kop zomer squash
1 kop gemengde groene groenten
1 eetlepel vetvrije sladressing
Diner:
150 gram gegrilde garnalen met
citroensap
1 kop gestoomde broccoli
½ kopje aardappelpuree
1 theelepel margarine
1 kop verse aardbeien
2


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