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Tony Little’s 21 dagen maaltijdplan Tel Sell 13
DAG 19:
Ontbijt:
Roerei van 5 eiwitten, gemengd met:
± 55 gr magere ham
± 30 gr magere kaas
1 banaan
Snack:
¼ kop sojanoten
Lunch:
1 kop sla met komkommer voor een chef
salade
± 30 gr magere ham, gesneden
± 3- gr lunchvlees, gesneden
± 30 gr magere kaas
1 kop courgette in plakjes
1 tomaat, in blokjes gesneden
½ kop erwten
1 eetlepel vetarme ranch dressing
± 240 cc magere melk
Snack:
± 85 gr appel
± 30 gr magere kaas
Diner:
± 115 gr gemalen kalkoenborst
¼ kop ui
½ kop champignons
1 theelepel olijfolie om ui en champignons in
te bakken
± 170 gr gebakken aardappel
1 theelepel transvetvrije margarine
DAG 20:
Ontbijt:
1 kop ananas
½ kop magere Hüttenkäse
± 30 gr magere kaas
1 volkoren Engelse muffin
Snack:
¼ kop sojanoten
Lunch:
± 115 gr gegrilde kippenborst
2 koppen romaine sla
2 eetlepels Parmezaansse kaas
½ kop caloriearme Caesar dressing
¼ kop vetvrije croutons
Snack:
± 85 gr appel
1 theelepel natuurlijke pindakaas
Diner:
± 170 gr tonijn op water
1 eetlepel slank mayonaise
2 plakjes tomaat
1 sneetje volkoren brood, getoast(40-50 cal per
sneetje)
± 85 gr appel
13


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