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Tony Little’s 21 dagen maaltijdplan Tel Sell 10
DAG 13:
Ontbijt:
Roerei van 5 eiwitten gemengd 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 broccoli en knoflook
in te roerbakken
Voeg broccoli en knoflook toe aan de
aardappel, strooi er
± 85 gr kaas over en laat dit smelten
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
DAG 14:
Ontbijt:
2 sneetjes volkoren brood, geroosterd (40-50
cal. per sneetje)
1 kop eiwitten
± 30 gr magere kaas
± 240 cc magere melk
Snack:
15 druiven
±30 gr magere kaas
Lunch:
+ 170 gr tonijn op water
1 geroosterd volkoren pitabroodje, doorsnede
± 12,5 cm
1 kop romaine sla
½ kop komkommer in plakjes
¼ kop alfalfa
2 plakjes tomaat
1 eetlepel slank mayonaise
Snack:
1 kop gemengde gesneden groente
1 eetlepel vetarme dressing
± 120 cc vetloze yoghurt (minder dan 100
calorieën per portie)
Diner:
± 115 gr gemalen kalkoenborst
1 volkoren sandwichbroodje
± 30 gr magere Zwitserse kaas
10


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