Meal plan for week 4/2016

Wednesday 24. Apr. 2024, week 17

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 4

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Monday - Serving price: 4,03 €
Goulash soup

Peel and dice the potatoes and onions.

Fry the meat and onion in a pan. Add the paprika and caraway seeds.
Add the water, stock cube, potatoes and tomato to the pan and cook for approx. ...

621 Kcal Per Serving
F: 30 g, P: 39 g, C: 51 g
1,242 Kcal (68 Kcal/100 g)
Energy for the recipe Goulash soup

Tuesday - Serving price: 10,74 €
Beef fillet with vegetable skewers and sauce

Trim the meat by removing the sinews and place the beef fillet in a large freezer bag. (It should be possible to close the bag) Leave the meat to infuse for at least 3 hours.

Make a marinade ...

636 Kcal Per Serving
F: 14 g, P: 48 g, C: 73 g
2,542 Kcal (97 Kcal/100 g)
Energy for the recipe Beef fillet with vegetable skewers and sauce

Wednesday - Serving price: 4,03 €
Stuffed chops with pasta

Mix the pesto and feta together in a bowl.

Using a sharp knife, cut a flap into each pork chop. Fill the chops with the pesto mixture and close with a trussing needle. Fry the chops ...

879 Kcal Per Serving
F: 40 g, P: 52 g, C: 79 g
1,758 Kcal (278 Kcal/100 g)
Energy for the recipe Stuffed chops with pasta

Thursday - Serving price: 6,85 €
Crisp-fried plaice fillet with bulgur salad

Cook the bulgur according to the instructions on the packet and cool.

Blanch the almonds.

Coat the plaice fillets in rye flour seasoned with ...

705 Kcal Per Serving
F: 18 g, P: 38 g, C: 105 g
2,820 Kcal (151 Kcal/100 g)
Energy for the recipe Crisp-fried plaice fillet with bulgur salad

Friday - 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

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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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