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Tony Little’s 21 dagen maaltijdplan Tel Sell 8
DAG 9:
Ontbijt:
Omelet van 7 eiwitten
± 55 gr magere kaas
1 kop gemengde groenten (paprika,
champignons, ui, tomaat)
1 banaan
Snack:
1 sneetje geroosterd volkoren brood (40-50
calorieën per sneetje)
2 theelepels natuurlijke pindakaas
Lunch:
± 115 gr gemalen kalkoenborst
± kop gebakken ui
± kop gebakken champignons
1 eetlepel olijfolie om bovenstaand in te
bakken
± 170 gr gebakken witte aardappel
1 theelepel transvetvrije margarine
Snack:
± 240 cc magere melk
Diner:
± 170 gr zalm gebakken in:
± 60 ml citroensap en
1 eetlepel transvetvrije margarine
1 kop bruine rijst
1 kop gestoomde asperges
DAG 10:
Ontbijt:
1 kop vezelrijke ontbijtgranen (meer dan 3 gr
vezel per portie)
± 120 cc magere melk
1 kop aardbeien
1 kop vetloze Hüttenkäse
Snack:
± 85 gr appel
± 30 gr magere kaas
Lunch:
± 170 gr tonijn
1 eetlepel slank mayonaise
¼ kop gehakte bleekselderie met ui
8 vetarme of vetloze snack crackers
Snack:
¼ kop hummus
1 kop vers gesneden paprika
Diner:
± 115 gr kippenborst zonder vel
2 groene uitjes
2 theelepels olijfolie om ui, kip en groenten in
te bakken
1 kop roerbakgroenten (broccoli, wortel,
donkergroene bladgroente)
¾ kop gekookte bruine rijst
8


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