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Tony Little’s 21 dagen maaltijdplan Tel Sell 4
Maaltijdplan
DAG 1:
Ontbijt:
2 sneetjes volkoren toast (40-50 calorieën per
sneetje)
1 kop eiwitten
± 30 gr magere kaas
± 240 cc magere melk
Snack:
± 240 cc magere yoghurt
Lunch:
± 170 gr tonijn op water
1 eetlepel slank mayonaise
1 snee volkoren brood geroosterd (40-50
calorieën per sneetje)
2 plakjes tomaat
± 85 gr appel
Snack:
¼ kop hummus
1 kop komkommer
Diner:
± 115 gr gemalen kalkoenborst
¼ kop gebakken ui
¼ kop gebakken champignons
1 theelepel olijfolie om ui en champignons in
te bakken
± 170 gr gebakken zoete aardappel
1 theelepel transvetvrije margarine
DAG 2:
Ontbijt:
1 kop havermout
± 140 gr magere kalkoenworst
Snack:
1 kleine peer
± 55 gr magere kaas
Lunch:
± 120 gr gegrilde kalkoenborst
2 kopjes romaine sla
2 eetlepels Parmezaansse kaas
½ kop caloriearme Caesar dressing
¼ kop vetloze croutons
Snack:
¼ kop hummus
1 kop komkommer
Diner:
± 120 gr gegrilde garnalen
2 teentjes knoflook
2 eetlepels olie om knoflook en garnalen in te
bakken
1 kop gepelde tomaat in blokjes (blik) om bij te
knoflook en garnalen te voegen voor een
tomatensaus
2 eetlepels geraspte Parmezaansse kaas
1 kop broccoli, gestoomd
1 kop volkoren linguini (platte spaghetti)
4


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