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Wonder Core 7 Dagen maaltijdplan Tel Sell
ONTBIJT
LUNCH
SNACK
DINER
Dag
1
- 1 sneetje volkoren
tarwebrood
- 1 theelepel light
margarine
- 1 kop cantaloupe
meloen
- 1 kop vetvrije
yoghurt of 230 ml
vetvrije melk
- 1 kop groene
cafeïnevrije thee
Pita-sandwich met
tonijn en groenten:
- ½ volkoren tarwe
pitabroodje
- 1 kop gemengde
rauwe groenten: sla,
tomaat, spruit,
komkommer, ui,
bleekselderij
- 85 gr tonijn op water
met 2 theelepels light
mayonaise
230 ml vetvrije melk
of 1 kop vetvrije
yoghurt
- 12 druiven
- 30 gr magere
String Cheese
- 1 appel
Taco Night:
- 85 gr mager rund- of
kalkoenvlees, gebakken
met ½ kop gesnipperde ui
en rode en groene paprika
- 1 eetlepel taco kruiden
- 2 eetlepels salsasaus
- 2 zachte tortilla’s (10 cm
doorsnede)
- 2 eetlepels geraspte
vetarme kaas
Dag
2
- ¾ kop vezelrijk
ontbijtgraan (min. 3
gr vezels en max. 8
gr suiker)
- 1 kop blauwe
bessen of aardbeien
- 230 ml vetvrije
melk
- 1 kop groene
cafeïnevrije thee
Kalkoensandwich:
- 85 gr of 3-4 plakken
kalkoenfilet
- Garneer met sla en
tomaat
- 1 theelepel mosterd
en/of 2 theelepels light
mayo
- 2 sneetjes volkoren
tarwebrood
- 1 kop
komkommerplakjes
met 2 theelepels
vetarme dressing
- 1 kop vetvrije
yoghurt
- ½ kop bessen
- 120 ml jus
d’orange
Maak hier een
smoothie van
Zalm met sinaasappel en
gember:
- 115 gr gare zalm
besprenkeld met gember en
gegarneerd met
sinaasappelplakken
- ½ kop bruine rijst
- 1 kop gestoomde broccoli
- ½ kop gestoomde wortel
- 230 ml vetvrije melk
Dag
3
-1 volkoren wafel
(10 cm doorsnede)
- 2 theelepels
pindakaas
- 230 ml vetvrije
melk
- 1 kop cantaloupe
meloen in plakken
- 1 kop groene
cafeïnevrije thee
Gezond pistoletje
met rosbief:
- 85 gr rosbief in
plakken
- 1 tarwe pistoletje
- 1 theelepel mosterd
en/of 1 theelepel light
mayo
- gemengde salade
van: 1 kop romaine
sla, ½ kop tomaat in
stukjes, ½ kop groene
paprika in stukjes en 2
theelepels vetarme
dressing
- 1
middelgroot
stuk fruit:
appel,
sinaasappel of
peer
- 10 dry
roasted
amandelen
Pasta met kip en groenten:
- 85 gr gegrilde kip in
reepjes
- gemengde groenten
geroerbakt in 1 eetlepel
olijfolie
- gesnipperde ui en
knoflook
- 1 kop champignons in
plakken
- ½ kop elk broccoli en
courgette
- Voeg de kip toe en 1 kop
gekookte tarwepasta en
roer door elkaar.
2


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