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30 dagen ‘You Can Do It’ maaltijdplan Tel Sell
5
Menu opties: (per maaltijd)
ONTBIJT
Optie 1: Hardgekookt eieren.
Optie 4: Runderworstje.
Calorieën:
230
Koolhydraten:
23 gr
Proteïne:
17 gr
Vet:
8 gr
Calorieën:
210
Koolhydraten:
22 gr
Proteïne:
7 gr
Vet:
7 gr
o 3 hardgekookte eiwitten OF 1 heel
hardgekookt ei
o ½ grapefruit
o 1 sneetje volkoren tarwebrood
o 1 eetlepel Neufchâtel kaas
o 1 klein runderworstje (echt niet meer
dan één per dag)
o ½ kop paprika in kleine stukjes
o 1 sneetje volkoren tarwebrood
o ½ grapefruit
Optie 2: Omelet.
Optie 5: Cottage Cheese (of Hüttenkäse)
Calorieën:
280
Koolhydraten:
22 gr
Proteïne:
11 gr
Vet:
11 gr
Calorieën:
325
Koolhydraten:
52 gr
Proteïne:
25 gr
Vet:
7 gr
o omelet van 4-6 eiwitten en 1 eidooier
o ½ kop spinazie
o 1 kleine Bran muffin (met zemelen)
o 175 ml vetloze Cottage Cheese
o 170-235 ml vetloze naturel
yoghurt(hiermee heeft u de volledige
hoeveelheid zuivel voor de dag gebruikt)
o 1 kleine appel
Optie 3: Yoghurt.
Optie 6: Omelet.
Calorieën:
210
Koolhydraten:
11 gr
Proteïne:
2 gr
Vet:
0 gr
Calorieën:
230
Koolhydraten:
17 gr
Proteïne:
12 gr
Vet:
7 gr
o 175-230 ml vetloze yoghurt, naturel
(hiermee heeft u de volledige
hoeveelheid zuivel voor de dag
gebruikt)
o 1-2 theelepels zoetstof
o ½ theelepel vanille extract
o snufje kaneel
o
± 175 ml V8 groentesap (zoutarm)
o omelet van 4-6 eiwitten
o ½ kop in stukje gesneden asperges (door
het eimengsel voor de omelet roeren)
o ½ kop Cantaloupe
o 1 sneetje volkoren tarwe of rogge toast
OF ½ Engelse muffin OF 2 rijstwafels of
1 Bialy OF 1 matze of 2 Wasa crackers
5


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