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Hane’s 14-dagen Maaltijdplan
Dag 9 Dag 10 Dag 11 Dag 12
Ontbijt:
3 vegetarische worstjes
1 pannenkoek (diameter 10 – 13
cm.)
2 eetlepels caloriearme stroop
1 kop halfvolle melk
½ kop appelpartjes
Ontbijt:
1 tarwebagel
1 eetlepel vetloze smeerkaas
55 gram magere ham
1 kop vetloze yoghurt
½ kop sinaasappelsap
Ontbijt:
½ kopje ananasblokjes
volkoren toast met:
1 eetlepel pindakaas
2 eetlepels appelstroop
1 kop vetloze melk
Ontbijt:
1 kop cornflakes o.i.d.
1 kop halfvolle melk
Cheddar kaas in kleine blokjes
gesneden
1 middelgrote grapefruit
Lunch:
1 caloriearm hot dog broodje
55 gram magere witte kaas
85 gram tonijn in water
½ tomaat in plakjes gesneden
slablaadjes
een beetje gesnipperde ui
dille – augurk chips
1 flinke wortel, julienne gesneden
zoete kersen
Lunch:
1 middelgrote gepofte aardappel,
gevuld met:
¼ kop Hüttenkäse, 1% vet
2 eetlepels tomatensalsa
1 theelepel geraspte Cheddar kaas
1 kop sla met komkommer
85 gram gegrilde zeewolf met
citroensap en peper
1 kop gemengd vers fruit
Lunch:
Volkoren pitabroodje, verwarmd
en gevuld met:
1 kop roerei
½ kop diepgevroren spinazie
30 gram magere kaas
½ kop champignons met paprika
zout en peper naar smaak
gemengde groentesalade met
magere dressing
1 kop aardbeien
Lunch:
150 gram, kalfsvlees, geroosterd
½ kop aardappelpuree
2 kopjes rauwkost, (bloemkool,
wortel, kersen, tomaten)
1 eetlepel vetvrije dressing
1 middelgrote nectarine
Diner:
1 kop groentesoep
115 gram entrecote
½ kop bruine rijst
2 stengels bleekselderij
1 middelgrote mandarijn
Diner:
1 kop pasta met:
1 kop groenten
2 eetlepels olijfolie
85 gram gebakken kipfilet, in
reepjes gesneden
1 middelgrote appel
Diner:
1 kop drie soorten bonensalade:
⅓ kop kidney bonen, ⅓ kop
garbanzo bonen, ⅓ kop
gestoomde sperziebonen, 2
eetlepels gesnipperde ui, rode
wijnazijn, zout en peper naar
smaak
85 gram gekookte garnalen
bleekselderijstengels, gevuld met:
2 eetlepels vetloze smeerkaas
½ kop grapefruitsap
Diner:
115 gram gegrilde entrecote
1 kop Italiaans-Griekse bonen en
asperges
1 eetlepel olijfolie
1 middelgrote gepofte zoete
aardappel
1 kop verse druiven
4


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