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Tony Little’s 21 dagen maaltijdplan Tel Sell 12
DAG 17:
Ontbijt:
1 kop havermout
± 140 gr magere kalkoenworst
Snack:
15 druiven
± 30 gr magere kaas
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 gemengde groenten
1 eetlepel vetarme dressing
± 120 cc magere of vetloze yoghurt (minder
dan 100 calorieën per portie)
Diner:
± 170 gr gebakken aardappel
1 kop gestoomde broccoli
2 teentjes knoflook
1½ theelepel olijfolie om knoflook en broccoli
in te roerbakken
Voeg vervolgens broccoli en knoflook toe aan
de aardappel, strooi er
± 85 gr kaas over en laat dit smelten
DAG 18:
Ontbijt:
1 kop havermout
± 140 gr magere kalkoenworst
Snack:
1 kleine peer
¼ kop Hüttenkäse
Lunch:
± 115 gr gemalen kalkoenborst
1 volkoren sandwichbroodje
± 30 gr magere Zwitserse kaas
Snack:
1 kop komkommer
¼ kop hummus
Diner:
1 volkoren pitabroodje (12,5 cm), vetarm of
vetvrij
± 115 gr kippenborst zonder vel, in blokjes
gesneden, gemengd met:
1 eetlepel slank mayonaise
1 groen uitje
1 eetlepel bleekselderie in stukjes
1 courgette in plakjes
1¼ kop watermeloen in blokjes
12


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