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PT 24/7 Voedingsgids
WEEK 4
DAG 5 DAG
6
ONTBIJT:
1 multigranen wafel,
1 eetlepel zuivere
ahornsiroop,
1 zachtgekookt ei.
ONTBIJT:
1 kop gekookte
havermout
1 kop 0% organische
melk,
1 eetlepel gehakte
walnoten
SNACK:
½ kop bessen naar
keuze
1 kaasstick
SNACK:
1 kop
kersen
LUNCH:
Gegrilde kipsalade met
fruit als dessert:
85 gr gegrilde kip, 3
koppen gemengde
salade, 1 eetlepel
vinaigrette
1 kop fruitsalade.
*Extra: 60 gr kip
LUNCH:
Kalkoensandwich:
2 sneetjes volkoren
tarwebrood, 1 eetlepel
hummus, 1 theelepel
Dijon mosterd, 85 gr
gerookte kalkoenfilet
(vleeswaar, zonder
nitriet, 4 slablaadjes, 3
plakken tomaat
*Extra: 60 gr kalkoen
SNACK:
1 kop kefir (160 cal).
SNACK:
⅛ kop trail mix
DINER:
Rode bonen met rijst:
½ kop rode bonen,
afgespoeld, uitgelekt,
gekookt), ½ kop bruine
rijst, chilipoeder,
gemengd met ½ kop
gestoomde bladgroente
naar keuze, 2 eetlepels
Parmezaanse kaas als
garnering.
DINER:
1 kop minestronesoep,
1 volkoren tarwe
dinerbroodje, 3 ko
gemengde groene
salade, 1 eetlepel
vinaigrettedressing.
Totaal calorieën: 1173
* Cal. met extra: 1283
Totaal
* Cal. met extra:
15
6
DAG 7
ONTBIJT:
1 kop gekookte
havermout
,
1 kop 0% organische
1 eetlepel gehakte
walnoten
.
ONTBIJT:
Roerei van eiwit:
½ kop vloeibaar eiwit
roerei met 30 gr
magere Monterey Jack
kaas, ½ kop gestoomde
spinazie er doorheen, 1
sneetje volkoren tarwe
of ontkiemd
zaadbrood, 1 eetlepel
100% fruitspread.
SNACK:
kersen
SNACK:
15 barbecue crisps
LUNCH:
Kalkoensandwich:
2 sneetjes volkoren
tarwebrood, 1 eetlepel
hummus, 1 theelepel
Dijon mosterd, 85 gr
gerookte kalkoenfilet
(vleeswaar, zonder
nitriet, 4 slablaadjes, 3
plakken tomaat
.
*Extra: 60 gr kalkoen
LUNCH:
Rundvlees met rijst:
85 gr mager rundvlees,
1 kop bruine rijst, 1
kop gestoomde
gemengde groenten.
*Extra: 60 gr rundvlees
SNACK:
⅛ kop trail mix
SNACK:
1 appel
1 kaasstick
DINER:
1 kop minestronesoep,
1 volkoren tarwe
dinerbroodje, 3 ko
ppen
gemengde groene
salade, 1 eetlepel
vinaigrettedressing.
DINER:
Burrito met bonen en
kaas:
Zie het recept op blz.
17,
2 koppen sla met 1
eetlepel vinaigrette.
Totaal
calorieën: 1265
* Cal. met extra:
1341
Totaal calorieën: 1297
* Cal. met extra: 1436
Tel Sell
15


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