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Tony Little’s 21 dagen maaltijdplan Tel Sell 11
DAG 15:
Ontbijt:
Omelet van 7 eiwitten
± 55 gr magere kaas
1 kop gesneden gemengde groenten (paprika,
champignon, ui, tomaat)
1 kop aardbeien
Snack:
½ Engelse muffin
± 30 gr magere kaas
Lunch:
1 volkoren pitabroodje (12,5 cm diameter),
vetarm of vetvrij
± 115 gr kippenborst zonder vel in blokjes
gesneden, met:
1 eetlepel slank mayonaise
1 groen uitje
1 eetlepel in blokje gesneden bleekselderie
1 courgette, in plakjes gesneden
1¼ kop watermeloen, in blokjes
Snack:
± 55 gr lunchvlees (kalkoen, kip, of ham)
1 kop blauwe bessen
Diner:
± 115 gr gemalen kalkoenborst
¼ kop gebakken champignons
¼ kop gebakken ui
1 theelepel olijfolie om ui en champignons in
te bakken
± 170 gr gebakken aardappel
1 theelepel transvetvrije margarine
DAG 16:
Ontbijt:
1 volkoren Engelse muffin, getoast
± 55 gr magere kaas
± 55 gr lunchvlees (ham, of kalkoen)
1 theelepel transvetvrije margarine
1 kleine sinaasappel
Snack:
6 volkoren, vetarme crackers
1 eetlepel natuurlijke pindakaas
Lunch:
1 volkoren pitabroodje (12,5 cm), geroosterd
2 hardgekookte eieren en 4 hardgekookte
eiwitten, voor een eiersalade.
Voeg toe:
1 eetlepel slank mayonaise en
1 groen uitje, gesnipperd
± 120 cc magere melk
Snack:
1 kop gehakte verse rauwkost
± 55 gr magere kaas
Diner:
2 sneetjes volkoren brood, getoast (40-50
calorieën per sneetje)
± 115 gr kalkoenborst in dunne plakjes
¼ kop romaine sla
1 eetlepel mosterd
± 120 cc vetarme, yoghurt met weinig suiker
11


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