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30 dagen ‘You Can Do It’ maaltijdplan Tel Sell
8
DINER
Optie 1: Gegrilde zalm.
Optie 5: Groenteomelet.
Calorieën:
405
Koolhydraten:
32 gr
Proteïne:
46 gr
Vet: 1 gr Calorieën:
445
Koolhydraten:
57 gr
Proteïne:
25 gr
Vet: 2 gr
o 120-170 gr gegrilde zalm
o 2 koppen spinazie even in de koekenpan
aangezet met gehakte knoflook en
citroensap
o 1 kleine salade wanneer u denkt dat u
meer nodig heeft
o omelet van 4-6 eiwitten
o 1 kop gemengde groenten, door de
eiwitten gemengd
o 1 eetlepel salsa
o 1 middelgrote gepofte aardappel met
schil
Optie 2: Gegrilde kip.
Optie 6: Rib Eye.
Calorieën:
410
Koolhydraten:
30 gr
Proteïne:
32 gr
Vet: 7 gr Calorieën:
415
Koolhydraten:
13 gr
Proteïne:
53 gr
Vet: 15 gr
o 120-170 gr gegrilde kip vinaigrette
dressing*
o 1 avocado
o 1 kop verse aardbeien
o 170 gr Rib Eye (lendestuk)
o 1½ kop zomer squash
o 1 kleine salade met tomaat en vinaigrette
dressing*
Optie 3: Kalkoentartaar.
Optie 7: In de oven gebakken kipfilet.
Calorieën:
400
Koolhydraten:
13 gr
Proteïne:
50 gr
Vet: 18
gr
Calorieën:
465
Koolhydraten:
50 gr
Proteïne:
47 gr
Vet: 18 gr
o gemalen kalkoenvlees (170 gr)
o 1 kleine salade met komkommer en
tomaat en vinaigrette dressing*
o ½ kop asperges
o 170 gr kipfilet in de oven gebakken
o 1 country salade (gemengde groene
groente met spekjes en light
blauwschimmelkaas dressing*
o 1 kop Garbanzo bonen
o 1 kop vers fruit
Optie 4: Tonijn sashimi.
Optie 8: Gegrilde zalm.
Calorieën:
350
Koolhydraten:
12 gr
Proteïne:
43 gr
Vet: 10
gr
Calorieën:
525
Koolhydraten:
32 gr
Proteïne:
46 gr
Vet: 24 gr
o 2 porties Albacore sashimi – max. ½
eetlepel zoutarme sojasaus
o 1 kleine kom Edamame
o 1 kleine gemengde groene salade
o 120-170 gr gegrilde zalm
o 1 kop spinazie aangezet in 1 eetlepel
olijfolie
o 1 kleine salade wanneer u meer nodig
denkt te hebben.
* Controleer dat de saladedressing minder
dan 3 gr suiker bevat en zo weinig mogelijk
vet.
8


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