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Hane’s 14-dagen Maaltijdplan
Dag 13 Dag 14
Ontbijt:
1 kop roerei met ½ kop tomaat in kleine
stukjes gesneden
1 getoaste Engelse muffin
½ kop verse bosbessen
1 kop vetloze yoghurt
Ontbijt:
2 sneetjes volkoren brood, geroosterd
1 theelepel dieet margarine of smeerkaas
1 eetlepel light jam
1 kop verse cantaloupe
1 kop halfvolle melk
Lunch:
ui sandwich: 1 broodje met
85 gram tonijnsalade met gesnipperde ui
½ tomaat in plakjes
½ kop in reepjes gesneden sla
2 kops rauwkost van spinazie gemengd
met sinaasappelpartjes en rozijnen
olijfolie en azijn naar smaak
Lunch:
1 kop pasta met:
85 gram gekookte garnalen of mager
gehakt met
½ kop tomaten- of marinara saus
1 middelgrote yam
2 kopjes gemengde groene groenten met
1 eetlepel vetloze dressing
1 kleine appel
Diner:
150 gebakken vis met kruiden (b.v.
basilicum, dille, tijm en rozemarijn)
½ kop gele rijst
Salade:
plakjes tomaat met:
3 eetlepels Feta kaas, vetarm
2 eetlepels olijfolie
1 eetlepel balsamico azijn
½ kop aardbeien met 1 eetlepel vetloze
geslagen room
Diner:
1 maïs tortilla van ongeveer 45 cm.
doorsnede
85 gram kalkoenfilet
30 gram Monterrey Jack kaas
tomaat, fijngesneden, Dijon mosterd
1 flinke wortel en een stengel
bleekselderij
1 kleine sinaasappel
5


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