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Wonder Core 7 Dagen maaltijdplan Tel Sell
ONTBIJT
LUNCH
DINER
Dag
4
- 1 sneetje volkoren
tarwe toast
- 2 eetlepels zuiver
natuurlijke
pindakaas
- 1 appel
- 230 ml vetvrije
melk
- 1 kop groene
cafeïnevrije thee
Wrap met kip en
groenten:
- 1 volkoren tarwe
tortilla
- 55 gr gegrilde kip in
reepjes met 30 gr
vetarme kaas
- Sla, tomaat en 2
theelepels vetarme
dressing
- 1 middelgrote appel
yoghurt
- 1 middelgrote
peer of appel
Simpele gegrilde vis:
- 115 gr tilapia, kabeljauw
of forel, gegrild met
gehakte peterselie,
knoflook en citroen
gegarneerd
- 1 kop gemengde salade
van tomaat, groene
groente, komkommer,
paprika
- 2 theelepels vetarme
dressing
- 6 gestoomde asperges
- 1 middelgrote gepofte
aardappel
- 1 kop bessen
Dag
5
- 120 ml
grapefruitsap
- volkoren Engelse
tarwe muffin
- 1 theelepel light
margarine
- 1 kop aardbeien
- 1 kop vetvrije
yoghurt
- 1 kop groene
cafeïnevrije thee
- 1 kop vegetarische
groentesoep
Zalm-
spinaziesalade:
- 85 gr gegrilde zalm
of zalm uit blik
- ½ kop
mandarijnpartjes
-1 eetlepel
amandelschaafsel
- 1 eetlepel balsamico
azijn en oliedressing
en
bleekselderijsticks
met 2 eetlepels
vetarme Ranch
dressing
- 1 kop vetvrije
yoghurt
Tortilla Pizza:
- 1 volkoren tarwe tortilla
- ½ kop marinarasaus
- 85 gr vetarme
mozzarella kaas
- 1½ kop gesneden
groenten: courgette,
broccoli, aubergine. Bak
in de oven op 350 graden
totdat de kaas smelt en
lichtbruin kleurt
Dag
6
- 230 ml vetvrije
melk
- ¾ kop gekookte
havermout
-1 kop gemengde
bessen
- 1 kop groene
cafeïnevrije thee
Caprese Sandwich
met kaas en tomaat:
- 55 gr vetarme
mozzarella
- tomaatplakken,
spinazieblaadjes en
verse basilicum
- 1 volkoren
tarwepistoletje
2 theelepels olijfolie
- 1 kop vetvrije
yoghurt
Kip Teriyaki:
- 115 gr gegrilde kipfilet
ingesmeerd met 1
theelepel teriyakisaus
- 1 kop gare groenten
- ½ gepofte aardappel
- 1 theelepel light
margarine
3


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