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PT 24/7 Voedingsgids
WEEK 3
DAG 5 DAG
6
ONTBIJT:
1 kop gekookte
havermout,
1 kop melk 1% met 1
eetlepel gemalen
vlaszaad 1 theelepel
rauwe honing.
ONTBIJT:
1 kop 0%
yoghurt
1 kop bessen naar
keuze
,
amandelschaafsel
SNACK:
5 volkoren tarwe
crackers
1 kaasstick
SNACK:
1
mandarijn
12 amandelen
LUNCH:
Kalkoensandwich:
2 sneetjes volkoren
brood, 1 theelepel
hummus, 1 theelepel
Dijon mosterd, 85 gr
gerookte kalkoenborst
zonder nitriet (vlees-
waar), 4 slablaadjes, 3
plakken tomaat.
LUNCH:
Caesar salad
gegrilde kip:
85 gr kip, veel
g
roenten, 1 eetlepel
dressing, 1 volkoren
tarwe dinerbroodje.
SNACK:
½ kop meloen
½ kop vetarme
Hüttenkäse
SNACK:
1 dieetreep (80 cal)
*Extra: vervang die
reep door een
dieetreep van 230 cal.
DINER:
Visdiner:
85 gr gebakken tong,
⅔ kop bruine rijst, 1
kop gestoomde
sperziebonen.
*Extra: 85 gr vis
DINER:
Veget
arische Fajita
burrito: 1 volkoren
tarwe tortilla, ½ kop
zwarte of pintobonen,
1 eetlepel
guacamole,30 gr
vetarme kaas,
groenten.
SNACK:
15 diepvries druiven
Totaal calorieën: 1220
* Cal. met extra: 1309
Totaal
* Cal. met extra:
13
6
DAG 7
ONTBIJT:
Griekse
yoghurt
,
1 kop bessen naar
,
1 eetlepel
amandelschaafsel
.
ONTBIJT:
Energieshake, 1 kop
1 sneetje ontkiemd
graanbrood,
1 eetlepel organische
pindakaas.
SNACK:
mandarijn
12 amandelen
SNACK:
⅛ kop trail mix
LUNCH:
Caesar salad
e met
gegrilde kip:
85 gr kip, veel
roenten, 1 eetlepel
dressing, 1 volkoren
tarwe dinerbroodje.
LUNCH:
Gegrilde Teriyaki
zalm:
85 gr gegrilde Teriyaki
zalm, ½ kop bruine
rijst, 2 koppen
gestoomde, gemengde
groenten (broccoli, bok
choy, bloemkool,
snijbiet).
SNACK:
1 dieetreep (80 cal)
*Extra: vervang die
reep door een
dieetreep van 230 cal.
SNACK:
1 appel
1 kaasstick
DINER:
arische Fajita
burrito: 1 volkoren
tarwe tortilla, ½ kop
zwarte of pintobonen,
1 eetlepel
guacamole,30 gr
vetarme kaas,
groenten.
SNACK:
15 diepvries druiven
DINER:
Pitabroodje met kip:
1 volkoren tarwe
pitabroodje, 1 eetlepel
hummus op het
broodje gesmeerd, 85
gr gegrilde kipfilet
zonder vel, komkom-
mer en tomaat salade
met 1 theelepel extra
vierge olijfolie en
appelciderazijn.
*Extra 60 gr kip
Totaal
calorieën: 1190
* Cal. met extra:
1250
Totaal calorieën: 1219
* Cal. met extra: 1329
Tel Sell
13


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