8

verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

  • Upload
    others

  • View
    16

  • Download
    0

Embed Size (px)

Citation preview

Page 1: verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

� � � �� � � � �� � � �� � � � ��

� � � �� � � � � � � � � ��� � � �� � �� �� � � � � �� � �� � � �� � � � �� � � �� � � � �� �� � � � � � �� � � ��

� � � �� � � � �� �� � � � � � �� � � ��

� � � �� � � � �� � � � � � � �� � � ��

� � � �� � � � � � � � � � � � � � � � � � �� � �� �� � � � � �� � �� � � �

� � � � � �� �� � � � � � � �� � � � � �� � �� � � � � � �� � �

� � � � � � � �� � �� �� � � � � ��� � � � ��� � �� � � � �

� �� �� � � � � �� � � � � �� � �� � �� � � �� � �� �� �� ��� � � � �� ��� � �� � � �

� �� �� � � � � �� � � � � � �� � �� � �� � � �� � �� �� � � � � ��� �� ��� � � � ��� � �� � � �

� � � � � �� �� � � � � � � �� � � � � � � �� � �� � � � � � � � � � �

� � � �� � � �� � � � �� � � �� � � � �� �� � � �� � � �� � �� �   �� � � � � � � � �� � ��� �� � � � � � � �� � �� � � � �� � � � � �� � �� � � � � ­

� � � � � � � � �

� � � � �� � �� � � � � � � �� �� �� � � � �� �� ­� ­� ­�� � � �� � � � � � �� � ­

Page 2: verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

� � ��

80 kcal

160 kcal 240 kcal 320 kcal

��

80 kcal

480 kcal

400 kcal

160 kcal 240 kcal 320 kcal 480 kcal 400 kcal

� � � �

� � ��� ���

�� ��

� � � � �

� ��

� � � �

� �� �� � �� � �� �� �� �

� � �� �� �� � � � �� �� �� �

� � ��

� � �� �� �� �

�� �� �� �

� � �� �� �� � �� �

� �� � � �

� � �� � � � �� � (70 g) � � �� � � � � �� � � � � �� �

� �� �

� �� ��

� �� � 10 EL 13 EL � � �� � � � �� �

Croissant

Broodsnede

(Glutenvrij) Knäckebröd

Tortilla wrap (40 g)

Pita broodje

Rijst/maïs-wafel

Glutenvrije broodsnede

Havermout / Brinta

� � �� � � � �� � (60 g) � � �� � � � � �� � � � � �� �

� � �� � � � �� � (60 g) � � �� �

� �� � � �� � 6 EL 8 EL � � �� � � � �� �

Muesli

Glutenvrij

� � �� � � �� �� � ��� � ��

� ­� � ���

Glutenvrij

Croutons

(Verkruimelde) tacoschelpen / Tortilla chips

Glutenvrij

Glutenvrij

� � � � �� � � � �� � � � � � �� � � �� � � � � � � � �

145

Page 3: verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

� � � � � � � � �

��� � �� ��� � �� ��� � �� ��� � � �� � � � �� � � � ��

��� � �� �� � �� �� � �� �� � �� � � � �� � � � ��

�� � �� � � �� � � �� � � �� � � � �� � � � ��

�� � �� � � �� � � �� � � �� � � � �� � � � ��

�� � �� � � � �� � � � �� � � � �� � � � �� � � � ��

� � � �� � � � �� � � � �� � � � �� � � � �� � � � ��

��� � �� ��� � �� ��� � �� �� � � �� �� � � �� �� � � ��

(Glutenvrije) pasta

Verse pasta

Ongekookte hoeveelheden in grammen

�� � �� �

90 kcal

� �� � �� �

180 kcal

� �� � �� �

260 kcal

� � � �� �

350 kcal

� � � �� �

440 kcal

� � � �� �

530 kcal

90 kcal 180 kcal 260 kcal 350 kcal 440 kcal 530 kcal

(Bruine) rijst

Couscous / Bulgur

(Zoete) aardappelen

Quinoa

Wok noodles

Glutenvrij

Glutenvrij

Glutenvrij

Glutenvrij

� �� � � �� � � �� � � � � �� � � � �� � � � ��Tarwebloem / Speltmeel / Havermeel

Boekweitmeel

Verse friet (uit oven)

Glutenvrij

Glutenvrij

� � �� � � � �� � (75 g)

� �� � � �� � � �� � � � � �� � � � �� � � � ��� � �� � � � �� � (75 g)

� � � � �� � � � �� � � � � � �� � � �� � � � � � � � �

145

Page 4: verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

Rauwe hoeveelheden in grammen

120

130

100

100

110

150

130

110

120

� � �� � � � �� �� � � ��

70 kcal

~10 g eiwit

~20 g eiwit

~30 g eiwit

~40 g eiwit

~50 g eiwit

~60 g eiwit

� � � ��

140 kcal 210 kcal 280 kcal

�� � � ��

420 kcal

� � � ��

350 kcal

70 kcal

~10 g eiwit

~25 g eiwit

~40 g eiwit

~50 g eiwit

140 kcal

~65 g eiwit

~80 g eiwit

210 kcal 280 kcal 420 kcal 350 kcal

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � �� �� � � ��� � � �� � � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

Kipfilet (plakjes)

Kippendij

Vega kipstuckjes / Tofu / Seitan

Achterham

Smeerkaas (naturel, 20+)

Cottage cheese (naturel)

Rundertartaar / Biefstuk / Rosbief / Carpaccio / Rookvlees

Tonijnsteak / Pangasius

Tonijn / Wilde zalm(uit blik)

Vega shoarma / rulstukjes

� � � � �� � � � �� � � � � � �� �� � � � � � � � � � � ��� � �� � �� � �

Page 5: verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

� � �� � � � ��

110 kcal

�� � � ��

~10 g eiwit

~20 g eiwit

~30 g eiwit

~40 g eiwit

~50 g eiwit

~60 g eiwit

� � � ��

230 kcal 340 kcal 460 kcal 580 kcal 700 kcal

110 kcal

~10 g eiwit

~20 g eiwit

~30 g eiwit

~40 g eiwit

~50 g eiwit

~60 g eiwit

230 kcal 340 kcal 460 kcal 580 kcal 700 kcal

�� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� � �� � � � �� �� � � ��� � � �� �� � � ��� � � ��

� ­� � ­� �� �� ­�

� � ��� � �� � �

� � � � � � ���� � � � �� � � �� �� � �� ��

� �� � �� � �� � � � � � � � �

� � � � � � � �� � �� � � � � � � �

� �� �� � �� ��� � � � �

� � � � � � � � ��   � � �� � � � �

� � � � � � � �� �� � � � �

8g gelderse

� � � � � � � � � � � �� �� � � � � � � �

� � � � �� � � � �� � � � � � �� �� � � � � � � � � � � � ��� � �� � �� � �

� �� � � �

� �� � � � � �

� � � �� � �� � �� � �� �� � � � �� �

Rauwe hoeveelheden in grammen

Page 6: verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

� ­� �� � � � ­� �� � �� �� �

�� � �� �

� �� �

�� � � �� � �� � � �� � �� � � �� �

�� �� �

�� � � �� �

� ­� �� �

~� �� �� � � ~� � �� �� � �~� � �� �� � � ~� � �� �� � �~� � �� �� � � ~� � �� �� � ��� � � �� �

�� � �� � �� � � �� � �� � � �� � �� � � �� � �� � � �� �~� �� �� � � ~� � �� �� � �~� � �� �� � � ~� � �� �� � �~� � �� �� � � ~� � �� �� � �

�� � � �� �

� ­� �� � � � �� � �� �� � �� �� �� �� � � �� �

� ­� �� � � � ­� �� � �� �� �� �� � �� ­� �� �� �� �

� �� � � � �� � �� �� � �� �� �� �� � � �� �

� �� � � � �� � �� �� �� �� � �� � �� �� �� �

� ­� �� � � � ­� �� � �� �� �� �� � �� �� �� ­� �� �

� � �� � � � �� � � � � �� �� � �� � � � � �� �� � � �� �

� �� � � 9 EL 12 EL� �� �

� �� � �

18 EL15 EL

� �� � �� �� �� �� � �� �� �� �� �

� �� � �� � �� � �� � � �� ��

� ­� �� � � �� � � ­� �� �� �� � � ­� �� �� �� �

� � �� � � �� � � �� � � �� � � �� � � ��

� � �� � � �� � � �� � � �� � � � �� � � � ��

� �� � � �

� � � � � �� �� � �� � � � � �

� � � � �� �

� � � � � �� � � � �

� � � � �� � � �

� � � � � � �� � �

� � � � � � �� � �

� � � � � �� �� �� � � � � � � � �

� � � � � � � � �

� � � � � � � � �

� � ��� �� � � � �

� � � � � � � � �

� �� � � �

� � � �� � � �� � �� �� ��

� � � � � � � �

� � � � � � �� � � � � ���� � � �� � � ��� � � � � � � �

� �� � � � � � �� �

� � �� �� �� � �� � � � � �

� � � � �

� � � � �� � ��

� � � � � � � �� � � � �

� � � � � �� �� � �� � � � � �

� � � � � � � � �� � � � �� �� � � �

� � � � �� � � � �� � � � � � �� � � � � � �

� � �� � � � �� � � � �� � � � �� � � � �� �

� � �� �� �� � � � �� � � � �� � � � �� � � � �� �

� � �� �

� � �� � � � �� � � � �� � � � �� � � � � �� � � � � �� �

� � �� � � � � �� �

� � �� �

(150 g) (200 g) (250 g) (300 g)

� �� � � � �� � �� �� �� �� � �� � �� �� � �� �� � �� � � � �� � � � � �� � � � � �� � � � � �� � � � � �� �

� �� � � � �� � � � �� � � � �� � � � �� �

� � �� �� � � � �� � �� � � �� �� � �� � �� � � �� �� � � �� �

� ­� �� � � � ­� �� � �� �� �� �� � �� �� �� ­� �� �� � �� � � � �� � � � �� � � � � �� � � � � �� � � � � �� �

� � �� � � � �� � � � �� � � � �� � � � �� � � � �� �

� �� � � � �� � � � �� � � � �� � � � �� � � � �� �

� ­� �� � � ­� �� � � �� �� �� � � �� �� ­� �� �� � �� � � � �� �� � �� � � � �� � � � � �� � � � � �� �

� � �� � � � �� � � � �� � � � �� � � � �� � � � �� �

Page 7: verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

� � � � �� � � � �� � � � �� � � � � � �� � � � � �� �� � � � � � �

100 g 150 g 250 g 300 g 350 g 400 g

50 g

75 g 100 g 125 g 150 g 175 g 200 g

75 g 100 g 125 g 150 g 175 g

1 1 1 1/2 2 2 1/2 2 1/2

1/2 3/4 1 1 1/4 1 1/2 1 3/4

1/3 1/2 11/2 11

1 1 2 2 2 1/2

Perziken

Peer / Appel

Mango / Ananas / Druiven

Kiwi

Watermeloen / Cantaloupe / Aardbeien

Frambozen

Sinaasappel

Banaan

30 kcal 50 kcal 65 kcal 80 kcal 100 kcal 110 kcal

1/2 1/2 1 1 1 1 1/2

1/2

Page 8: verwisselboekje-mrt-2020 · 2020. 4. 14. · ƒ † ˝‡ 80 kcal „ 160 kcal 240 kcal 320 kcal ˝ˆ 80 kcal 480 kcal ‰ 400 kcal 160 kcal 240 kcal 320 kcal 400 kcal 480 kcal ƒ

100 g 150 g 200 g 250 g 300 g

Wortel

� �� � � � � �

� � � � �� � � � �� � � � � � �� � � � � �� �� � � � � � �

100 g 200 g 250 g 300 g 350 g

2/3 1 1 1/3 1 2/3 2

1 1 1 1/2 2 2

200 g 300 g 400 g 500 g 600 g

Paprika / Aubergine

Sla (ijsberg, melange)

Champignon / Pompoen / Tomaat / Augurk

Sperziebonen / Broccoli

Courgette(pasta) / Komkommer

Spinazie

40 kcal 60 kcal 80 kcal 100 kcal 120 kcal

250 g 400 g 550 g 700 g 800 g

200 g 300 g 400 g 500 g 600 g