Meal plan for week 10/2014

Saturday 20. Apr. 2024, week 16

172 recipes online

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Max fat	0 % 5 % 10 % 15 % 20 % 25 % 30 % 35 % 40 % 45 % 50 % 55 % 60 % 65 % 70 % 75 % 80 % 85 % 90 % 95 % 100 %
Max energy	119 Kcal 238 Kcal 357 Kcal 476 Kcal 595 Kcal 714 Kcal 833 Kcal 952 Kcal 1071 Kcal 1190 Kcal 1309 Kcal 1428 Kcal 5005 Kcal
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Meal plan week 10

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Monday - Serving price: 3,76 €
Racy rissoles

Add the couscous to the boiling water and leave to stand for approx. 5 mins.

Finely chop half of the onion.
Mix the meat with salt, pepper, finely chopped onion, egg, chilli, ...

771 Kcal Per Serving
F: 24 g, P: 40 g, C: 101 g
1,543 Kcal (122 Kcal/100 g)
Energy for the recipe Racy rissoles

Tuesday - Serving price: 4,03 €
Pasta salad with chicken and sun-dried tomatoes

Finely dice the onion and garlic and slice the spring onions.

Cut the chicken and sun-dried tomatoes into small strips or cubes. Heat the rape seed oil in a frying pan and fry the chicken. ...

812 Kcal Per Serving
F: 33 g, P: 45 g, C: 86 g
1,625 Kcal (220 Kcal/100 g)
Energy for the recipe Pasta salad with chicken and sun-dried tomatoes

Wednesday - Serving price: 4,16 €
Chicken and curry stir-fry

Cook the rice according to the instructions on the packet and leave to cool.

Chop the ginger and garlic. Peel and grate the carrots. Rinse the spring onions and cut into slices. Dice ...

646 Kcal Per Serving
F: 27 g, P: 35 g, C: 69 g
1,291 Kcal (143 Kcal/100 g)
Energy for the recipe Chicken and curry stir-fry

Thursday - Serving price: 4,30 €
Baked chicken and vegetables

Season the chicken with salt and pepper and lightly brown in a little rapeseed oil. Transfer to an ovenproof dish.

Preheat the oven to 200ºC/fan oven 180ºC.

629 Kcal Per Serving
F: 16 g, P: 51 g, C: 72 g
1,258 Kcal (87 Kcal/100 g)
Energy for the recipe Baked chicken and vegetables

Friday - Serving price: 2,68 €
Pizza with sausages, potatoes and feta

Blend the yeast in the hand-hot water. Add the oil, salt and flour. Knead the dough well.
Place a clean, damp tea towel over the bowl and leave to rise in a warm place for 30 ...

951 Kcal Per Serving
F: 40 g, P: 36 g, C: 114 g
3,802 Kcal (180 Kcal/100 g)
Energy for the recipe Pizza with sausages, potatoes and feta

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Recommended energy composition:
Fat: 20-35%
Protein: 10-35%
Carbohydrate: 45-65%

The recommendation is individual and depends on your daily activities.

Source: (IOM) 2002
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Daily energy needs
Male about 11.000 kJ.
Female about 9.000 kJ.
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