Friday 29. Mar. 2024, week 13
172 recipes online

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Meal plan week 3



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Monday - Serving price: 2,42 €
Pork patties with peas and carrots
 
Pork patties with peas and carrotsPeel the potatoes and cook for approx. 20 mins.

Shape the mince into patties and dip them in milk and flour.
Fry for approx. 8 mins. on each side.

506 Kcal Per Serving
F: 16 g, P: 37 g, C: 57 g
2,024 Kcal (100 Kcal/100 g)
Energy for the recipe Pork patties with peas and carrots

Tuesday - Serving price: 3,49 €
Chicken with pesto and roasted vegetables
 
Chicken with pesto and roasted vegetablesPlace the chicken fillets in an ovenproof dish. Sprinkle with lemon juice and season with salt and pepper.

Halve the cherry tomatoes, slice the spring onions and sun-dried tomatoes, and cut ...
298 Kcal Per Serving
F: 12 g, P: 33 g, C: 15 g
595 Kcal (74 Kcal/100 g)
Energy for the recipe Chicken with pesto and roasted vegetables

Wednesday - Serving price: 4,97 €
Moussaka (Low fat)
 
Moussaka (Low fat)Finely dice the onions. Fry the meat and onion in a little balsamic vinegar.
Add the chopped tomatoes, salt, pepper and garlic, and allow to simmer for approx. 10 mins.

Preheat the oven ...
669 Kcal Per Serving
F: 29 g, P: 52 g, C: 55 g
1,338 Kcal (66 Kcal/100 g)
Energy for the recipe Moussaka (Low fat)

Thursday - Serving price: 3,09 €
Stew with prawns
 
Stew with prawnsCut the onions into wedges and chop the garlic.

Heat the oil in a frying pan and sauté the onion and garlic over medium heat for 3-4 mins. Keep stirring the onions to make sure that ...
631 Kcal Per Serving
F: 11 g, P: 29 g, C: 107 g
2,524 Kcal (135 Kcal/100 g)
Energy for the recipe Stew with prawns

Friday - Serving price: 3,62 €
Chicken breast with Indian curry
 
Chicken breast with Indian curryPeel and chop the onion. Peel and grate the ginger. Peel the potatoes and carrots. Cut the carrots into thin slices and the potatoes into cubes. Divide the cauliflower into small florets. Cut the chicken into small ...
456 Kcal Per Serving
F: 15 g, P: 38 g, C: 47 g
1,824 Kcal (65 Kcal/100 g)
Energy for the recipe Chicken breast with Indian curry

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Meal plans

Meal plan week 7
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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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Most used ingredients

1.Sea salt
2.Black Pepper
3.Onion(s)
4.Garlic
5.Olive oil
6.Rape seed oil
7.Wheat flour
8.Egg(s)
9.Water
10.Carrots
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