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Tony Little’s 21 dagen maaltijdplan Tel Sell 7
DAG 7:
Ontbijt:
Roerei van 5 eiwitten met:
± 55 gr magere ham
± 30 gr magere kaas
2 koppen verse gesneden meloen
Snack:
½ volkoren Engelse muffin
± 30 gr magere kaas
Lunch:
± 170 gr tonijn op water
1 geroosterd volkoren pitabroodje van 12,5 cm
doorsnede
1 kop romaine sla
½ kop komkommer in plakjes
¼ kop alfalfa
2 plakjes tomaat
1 eetlepel slank mayonaise
Snack:
± 120 cc magere melk
15 kleine druiven
Diner:
± 170 gr gegrilde zalm, bereid met 60 ml
citroensap en 1 eetlepel transvetvrije
margarine
1 kop bruine rijst
1 kop asperges, gestoomd
DAG 8:
Ontbijt:
1 kop vezelrijke ontbijtgranen (meer dan 3
gram vezels per portie)
± 120 cc magere melk
1 kop aardbeien
1 kop vetloze Hüttenkäse
Snack:
±240 cc magere yoghurt
Lunch:
± 170 gr tonijn op water
1 eetlepel slank mayonaise
¼ kop gehakte bleekselderie met ui
8 vetarme of vetloze snack crackers
1 kleine sinaasappel
Snack:
15 druiven
± 30 gr magere kaas
Diner:
2 sneetjes volkoren toast (40-50 calorieën per
sneetje)
1 kop eiwitten
1 kop gemengde bessen (aardbeien,
frambozen, blauwe bessen)
± 240 cc magere melk
7


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