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PT 24/7 Voedingsgids
Het 4 weken maaltijdplan:
DAG 1
DAG 2
ONTBIJT:
1 kop gekookte
havermout
1 kop organische 1%
melk
1 eetlepel
amandelschaafsel.
ONTBIJT:
Egg McLike Muffin:
1 Engelse volkoren
tarwemuffin, 1 ge
pocheerd
ei (met ca
gr magere mozzarella
kaas.
SNACK:
175 ml magere
fruityoghurt met daar
1 eetlepel ontkiemd
tarwezaad doorheen
geroerd
SNACK:
10 aardbeien
LUNCH:
Kalkoenhamburger
Kalkoenhamburger
van 85 gr met 1
eetlepel ketchup of
barbecuesaus er op, 4
blaadjes romaine sla en
1 volkoren tarwe
hamburgerbroodje.
*Extra: 60 gr kalkoen
LUNCH:
Caprese Sandwich:
1 volkoren tarwe
broodje, 60 gr verse
buffelmozzarella
dunne plakken, 3
plakken Roma tomaat,
3 verse blaadjes basili
cum, 1 theelepel extra
vierge olijfolie er over
gesprenkeld
SNACK:
1 nectarine
12 amandelen
SNACK:
1-
spelt pretzels (4 gr
vezels per portie)
eetlepel organische
pinda/amandelkaas
DINER:
Gepaneerde, in de
oven gebakken vis:
85 gr vis naar keuze, ½
kop wilde rijst, 6
gestoomde asperges.
DINER:
Pasta Primavera met
kip: 85 gr gegrilde
kipfilet, 1 kop volkoren
tarwepasta naar
keuzen, ½
Marinarasaus, 1 kop
gestoo
mde Italian
groente
*Extra: 60 gr kip
SNACK:
2 koppen popcorn
Totaal calorieën: 1319
* Cal. met extra: 1403
Totaal
* Cal. met extra:
14
Het 4 weken maaltijdplan:
WEEK 4:
DAG 2
DAG 3
ONTBIJT:
Egg McLike Muffin:
1 Engelse volkoren
tarwemuffin, 1 ge
-
pocheerd
of gebakken
ei (met ca
nola-olie), 30
gr magere mozzarella
ONTBIJT:
1 middelgrote
grapefruit
½ kop vetarme
Hüttenkäse
1 kop groentesap.
SNACK:
10 aardbeien
.
SNACK:
115 ml. Griekse
vanilleyoghurt 0% vet
½ kop blauwe bessen
LUNCH:
Caprese Sandwich:
1 volkoren tarwe
-
broodje, 60 gr verse
buffelmozzarella
in
dunne plakken, 3
plakken Roma tomaat,
3 verse blaadjes basili
-
cum, 1 theelepel extra
-
vierge olijfolie er over
gesprenkeld
.
LUNCH:
1 kipdrumstick
1 maïskolf
3 koppen
spinaziesalade met 1
eetlepel
frambozenazijn.
*Extra: drumstick
1
volkoren
SNACK:
spelt pretzels (4 gr
vezels per portie)
, 1
eetlepel organische
pinda/amandelkaas
SNACK:
½ kop edamame
DINER:
Pasta Primavera met
kip: 85 gr gegrilde
kipfilet, 1 kop volkoren
tarwepasta naar
keuzen, ½
kop
Marinarasaus, 1 kop
mde Italian
-style
groente
n.
*Extra: 60 gr kip
SNACK:
2 koppen popcorn
DINER:
Bonensoep met salade:
1 kop linzensoep, 1
volkoren tarwe
dinerbroodje, 3 koppen
gemengde groene
salade met 1 eetlepel
vinaigrette en vers
citroensap.
Totaal
calorieën: 1333
* Cal. met extra:
1443
Totaal calorieën: 1226
* Cal. met extra: 1304
Tel Sell
DAG 4
ONTBIJT:
¾ kop mu
ltigranen
vlokken
1 kop organische 0%
melk
1 eetlepel hennepzaad
zonder
schil.
SNACK:
2 dadels zonder pit
2 eetlepels
pistachenoten
LUNCH:
Tonijnwrap:
volkoren
tarwetortilla, 85 gr
tonijnsalade, 4 blaadjes
sla, 3 plakken tomaat.
SNACK:
1 perzik
DINER:
85 gr gegrilde kipfilet,
½ kop zoete aardappel
uit de oven, 1 kop
gestoomde broccoli
.
*Extra: 60 gr k
ip
SNACK:
10 baby worteltjes, 30
gr tortillachips met 2
eetlepels
hummus.
Totaal
calorieën: 1210
* Cal. met extra:
1320
14


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