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30 dagen ‘You Can Do It’ maaltijdplan Tel Sell
7
LUNCH
Optie 1: Tonijnsalade.
Optie 5: Kipsalade.
Calorieën:
390
Koolhydraten:
15 gr
Proteïne:
48 gr
Vet: 14
gr
Calorieën:
305
Koolhydraten:
21 gr
Proteïne:
33 gr
Vet: 7gr
o tonijnsalade met spinazie en vinaigrette
dressing*
o ½ grapefruit
o 1 rijstwafel
o gegrilde kip (wit vlees, 170 gr)
o 1 kleine salade met tomaat en vinaigrette
dressing*
o 1 kleine appel of 1 kop watermeloen
o 1 rijstwafel of 2 Wasa crackers
Optie 2: Gegrilde kip
.
Optie 6: Biefburger.
Calorieën:
295
Koolhydraten:
26 gr
Proteïne:
33 gr
Vet: 7 gr
Calorieën:
645
Koolhydraten:
30 gr
Proteïne:
46 gr
Vet: 8 gr
o 115 gr gegrilde kip
o 2 koppen gemengde groene sla en
vinaigrette dressing*
o 1 kleine perzik
o 1 rijstwafel
o 170 gr gemalen mager rundvlees
o 2 sneetjes volkoren tarwebrood (totaal
voor de hele dag)
o 1 kleine salade met vinaigrette dressing*
of 3 plakken gegrilde aubergine
Optie 3: Tonijn sashimi.
Optie 7: Gegrilde zalm.
Calorieën:
235
Koolhydraten:
38 gr
Proteïne:
23 gr
Vet: 4 gr Calorieën:
585
Koolhydraten:
74 gr
Proteïne:
50 gr
Vet: 12 gr
o 1½ portie Albacore sashimi – max. ½
eetlepel zoutarme sojasaus
o 1 kleine gepofte zoete aardappel
o 1 kop fruitsalade
o 170 gr gegrilde zalm
o 1 middelgrote aardappel
o 1 kop gestoomde spinazie
o ½ grapefruit
Optie 4: Tonijnsalade.
* Controleer dat de saladedressing minder
dan 3 gr suiker bevat en zo weinig mogelijk
vet.
Calorieën:
280
Koolhydraten:
9 gr
Proteïne:
41 gr
Vet: 4 gr
o 170 gr tonijn – verwerkt in een
gemengde salade met vinaigrette
dressing*
o ½ grapefruit
o 1 rijstwafel of 2 Wasa crackers
7


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