Week 12 DAG 1. Ontbyt. 1 k hawermoutpap ½ k vetvrye melk 1 k tee of koffie Laatoggend. 175ml vetvrye jogurt 1 glas vloeistof
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1 Week 12 DAG 1 1 k hawermoutpap ½ k vetvrye melk Oop toebroodjie met 2 snye volgraanbrood 2 snye laevet ham 4-6 snye tamatie 20g medium-vet kaas blaarslaai, vars basiliekruid Gerookte hoenderpasta met ±100g gerookte hoenderborsie, in stukkies gesny (1 klein borsie) 1 k geroosterde groente (tamatie, murgpampoentjies, uie, wortels, vars roosmaryn met 2 t olyf-/canola-/sonneblomolie ) 1/3 k gaar pasta 1 medium vars vrug / 2 halwes droëvrugte en/of DAG 2 ½ k vetvrye melk
2 1 k laevet groentesop 1 sny volgraanbrood / 2 droëvrugte-halwes Fritatta met 2 eiers, opgekapte sprietuie/uie, rooi soetrissie, grasuie, tamatie, vars koljander 2 t olyf-/canola-/sonneblomolie 1 sny volgraanbrood en/of DAG 3 2 snye volgraan-roosterbrood 30g medium-vet kaas tamatie Oop broodjie met 2 snye volgraanbrood 2 opgehoopte eetlepels vetvrye maaskaas 4-6 snye tamatie 4-6 snye komkommer 1 medium vars vrug of 2 halwes droëvrugte ±150g fillet steak (2 handpalms) 1 gekookte medium aartappel Roerbraai uie, groenbone en sampioene met 2 t olyf-/canola-/sonneblomolie Mengelslaai met tamatie, blaarslaai, komkommer, uie, seldery, rooi soetrissie en/of
3 DAG 4 125ml vetvrye melk of jogurt 1½ koppie vars aarbeie of ander grof-gesnyde vrugte 2 snye volkoringbrood (30g snye) ¼ - ½ k vetvrye maaskaas mengelslaai (1 medium tamatie, komkommer, blaarslaai, 4 olywe [7-8 indien klein] of 2 t laevet mayonnaise of 1 t slaaisous) 1 geroosterde hoenderborsie (sonder vel) 1 k patats (2 medium patats heel in die oond gebak, met vel) of 2/3 k gaar bruinrys groenbone volgens aptyt blomkool volgens aptyt 2 t olyfolie, canola-olie, sonneblomolie of sagte margarien of slaaisous Versnaperings, versprei deur die dag soos verkies. Verdeel verkieslik in 2 6 Provitas met Marmite of vissmeer of 4 Ryvitas 1 teelepel margarien of ¼ avokadopeer 1 medium appel 1 klein piesang 2 k vetvrye jogurt (ongegeur of kunsmatig versoet) of vetvrye melk DAG 5 1 k hawermout of ander gekookte pap of 2 snye volgraanbrood 125ml vetvrye melk ¼ k droë vrugte (rosyne gooi in pap vir soet smaak) 1 klein pitabrood (verkieslik bruin, 15cm-deursnee) 30g tuna (in soutwater) mengelslaai (1 medium tamatie, komkommer, blaarslaai, olywe [8-10 indien klein] of 2 t laevet mayonnaise of 1 t slaaisous)
4 1 medium varktjop, gerooster met uie en soetrissie 1 k pampoen ½ k ertjies kool met uie en beesekstrak gaargemaak tamatieskywe, soos verkies 2 t olyfolie, canola-olie, sonneblomolie of sagte margarien of slaaisous Versnaperings, versprei deur die dag soos verkies. Verdeel verkieslik in 2 6 Provitas met Marmite of vissmeer op 4 Ryvitas of 2 snye saadbrood of lae- GI brood 1 t margarien of 2 t grondboontjiebotter 1 medium lemoen 2 medium koejawels 2 k vetvrye jogurt (ongegeur of kunsmatig versoet of vetvrye melk) DAG 6 2 snye lae GI-brood of saadbrood (dun snye 30g elk), gerooster 30g laevet kaas 1 teelepel margarien of ¼ avokadopeer Lenteslaai: 1 gekookte eier of ½ gerookte hoenderborsie,? k gaar pasta, 1 medium tamatie, komkommer, blaarslaai, seldery, 1 medium appel, ½ koppe rou sampioene, 10 klein olywe geroosterde, gekruide suurlemoen-visfilet (stokvis of kingklip met vars tiemie en swart peper) 1 medium gebakte aartappel 1 k gemengde groente gekookte of vars aspersies, volgens aptyt 1 groot tamatie, lig gebraai in 2 t olyfolie (dik skywe)
5 Versnaperings, versprei deur die dag soos verkies. Verdeel verkieslik in 2 2 ryskoekies met Marmite of Bovril 1 ontbytgraanstafie* 1 klein peer 1 medium appel of swart rooibostee DAG ml vetvrye melk ¼ k rosyne 1 bruin broodrolletjie 30g laevet kaas tamatie blaarslaai ui en soetrissie 1 t pesto ½ k souserige, maer maalvleis gegeur met tamatie, uie, soetrissie en knoffel 1 k gaar spaghetti Franse slaai met 10 olywe en ¼ avokadoper Versnaperings, versprei deur die dag soos verkies. Verdeel verkieslik in 2 2 Ryvitas met margarien, Marmite of vissmeer 3k springmielies (geen botter of olie) 1 medium peer 1 klein piesang 2 k vetvrye jogurt (ongegeur of kunsmatig versoet of vetvrye melk)
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