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Hane’s 14-dagen Maaltijdplan
Dag 5 Dag 6 Dag 7 Dag 8
Ontbijt:
1 kop pruimensap
1 kop Bran met :
1 kop halfvolle melk
2 eetlepels zemelen
Ontbijt:
Toast met:
½ kopje eivervanger
2 sneetje volkoren brood
½ theelepel margarine
1 theelepel stroop
55 gram Amerikaanse kaas
1 kop halfvolle melk
1 kleine sinaasappel
Ontbijt:
1 banaan
1 kop cornflakes
1 kop halfvolle melk
2 eetlepels rozijnen
1 gekookt ei
Ontbijt:
3 plakjes Canadese bacon
Roerei van een ei
2 sneetjes volkoren brood
1 kop halfvolle melk
Lunch:
1 broodje met:
85 gram rosbief
55 gram Zwitserse kaas
1eetlepel mierikswortel
2 plakken tomaat
1 kop rauwkost van spinazie en
rode kool
1 eetlepel vetloze dressing
1 kleine peer
Lunch:
150 gram gebakken heilbot met
citroensap
1 kop gestoomde zomer squash
¼ kop gehakte groene paprika
1 klein broodje
4 gedroogde abrikozen
Lunch:
115 gram magere lamskotelet
2 kopjes rauwe spinazie met
champignons en artisjok, elk een
½ kopje
1 eetlepel olijfolie en balsamico
azijn
½ kop bosbessen
Lunch:
Griekse Gyros sandwich:
1 volkoren pitabroodje
85 gram rosbief in dunne plakjes
½ kopje tomaat in blokjes
½ kopje ijsbergsla in fijne reepjes
Saus: ¼ kop vetloze yoghurt met
1 theelepel dille
½ kop fijngesneden komkommer
zonder zaad, met zout en peper
1 kop vers fruit
Diner:
150 gram gegrilde kipfilet
½ kop gestoomde rijst
1 kop gestoomde worteltjes met
dille en 1 theelepel margarine
Salade van komkommerschijfjes,
tomaatplakken en alfalfa, een ½
kopje van elk
½ kop ongezoete appelmoes
Diner:
85 gram tonijn in water
1 theelepel magere mayonaise
2 kopjes gemengde groene
groenten
1 eetlepel vetloze caloriearme
sladressing
1 klein pitabroodje
1 glas light limonade
Diner:
1 wit bolletje met:
115 gram rundertartaar
1 theelepel ketchup
2 plakjes elk van ui, tomaat en 2
blaadjes sla
10 stuks ovenfrites besprenkeld
met 1 theelepel olijfolie (15 min in
de oven)
1 kop watermeloen in blokjes
Diner:
115 gram gebakken zwaardvis
met een eetlepel citroensap
1 kleine gepofte aardappel met:
½ theelepel dieetmargarine
1 kop gestoomde zomer squash
met een ¼ kop groene paprika in
stukjes gesneden
1 kop druivensap
3


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