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Tony Little’s 21 dagen maaltijdplan Tel Sell 9
DAG 11:
Ontbijt:
± 30 gr magere kaas
1 volkoren Engelse muffin, getoast
½ kop magere Hüttenkäse
1 kop ananas
Snack:
± 85 gr appel
1 theelepel natuurlijke pindakaas
Lunch:
± 115 gr gemalen lendestuk
1 volkoren hamburgerbroodje
1 blaadje sla
1 theelepel ketchup
1 theelepel mosterd
1 plakje tomaat
± 240 cc magere melk
1 kop gemengde groenten (broccoli, paprika,
ui, of groene groenten) rauw of gekookt
Snack:
± 55 gr gegrilde kippenborst
½ kop gekookte bruine rijst
Diner:
± 115 gr gegrilde zalm
1 eetlepel transvetvrije margarine
1-2 scheutjes citroensap, boven de vis
uitgeknepen
1 kop gekookte couscous
½ kop gekookte broccoli of bloemkool
DAG 12:
Ontbijt:
Roerei van 5 eiwitten met:
30 gr magere kaas
55 gr magere ham
2 koppen verse meloen
Snack:
± 240 cc magere yoghurt
Lunch:
± 170 gr gebakken aardappel
1 kop gestoomde broccoli
2 teentjes knoflook
1½ theelepel olijfolie om knoflook in te bakken
en broccoli in te roerbakken
Voeg de broccoli en knoflook toe aan de
gebakken aardappel en smelt er
±85 gr kaas op.
Snack:
¼ kop sojanoten
Diner:
± 170 gr tonijn op water
1 eetlepel slank mayonaise
1 sneetje volkoren brood, geroosterd (40-50 cal.
per sneetje)
2 plakjes tomaat
± 85 gr appel
9


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