Meal plan for week 43/2016

Friday 19. 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 43

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Monday - Serving price: 4,16 €
Barbecue chicken drumsticks with tomato salsa

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

Brush the chicken with barbecue sauce and season with a little salt. Bake in the oven for 40-45 mins.

793 Kcal Per Serving
F: 37 g, P: 48 g, C: 72 g
3,170 Kcal (100 Kcal/100 g)
Energy for the recipe Barbecue chicken drumsticks with tomato salsa

Tuesday - Serving price: 3,49 €
Pork patties with beans and leek-potatoes

Defrost the beans. Preheat the oven to 200ºC.

Cut the leeks into thin rings and the potatoes into thin slices. Blend a little of the milk and the flour together in a pan. Add the ...

585 Kcal Per Serving
F: 24 g, P: 37 g, C: 59 g
1,170 Kcal (88 Kcal/100 g)
Energy for the recipe Pork patties with beans and leek-potatoes

Wednesday - Serving price: 1,21 €
Lentil soup

Rinse the lentils thoroughly to remove any dirt or stones and pre-cook in lightly salted water for 30 mins. (if necessary). Read the instructions for the total cooking time on the back of the packet. If the lentils only ...

187 Kcal Per Serving
F: 2 g, P: 14 g, C: 30 g
746 Kcal (30 Kcal/100 g)
Energy for the recipe Lentil soup

Thursday - Serving price: 5,77 €
Salmon with Greek salad

Fry the salmon in rape seed oil, skin-side down. Fry the salmon over a medium heat for approx. 15-20 mins. Season with salt and pepper and grated ginger.

Cut the tomatoes into wedges, the ...

501 Kcal Per Serving
F: 35 g, P: 35 g, C: 14 g
1,002 Kcal (107 Kcal/100 g)
Energy for the recipe Salmon with Greek salad

Friday - Serving price: 7,65 €
Roast beef with potatoes and béarnaise sauce

Preheat the oven to 200º C/fan oven 180º C, or start up the barbecue.

Brown the beef on all sides and roast in the oven, or over indirect heat in a kettle grill, until it has a ...

918 Kcal Per Serving
F: 49 g, P: 58 g, C: 66 g
3,674 Kcal (106 Kcal/100 g)
Energy for the recipe Roast beef with potatoes and béarnaise sauce

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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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