Meal plan for week 47/2016

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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Bread and Cookies (7)

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Chilli con carne

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Meal plan week 47

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Monday - Serving price: 4,56 €
Mexican wraps with chicken

Shred the lettuce, cut the tomato into wedges and dice the onion and cucumber. Open the tin of sweetcorn.

Cut the chicken into cubes or strips.

Heat the oil ...

758 Kcal Per Serving
F: 31 g, P: 44 g, C: 79 g
3,032 Kcal (116 Kcal/100 g)
Energy for the recipe Mexican wraps with chicken

Tuesday - Serving price: 2,95 €
Rice dish

Slice the onion and pepper.

Sauté the onion until transparent in a frying pan. Add the meat and sauté until brown. Add the sweetcorn, chopped peppers, caraway, pepper and rice and ...

541 Kcal Per Serving
F: 17 g, P: 35 g, C: 62 g
2,166 Kcal (118 Kcal/100 g)
Energy for the recipe Rice dish

Wednesday - Serving price: 3,09 €
Rissoles with potatoes and tomato sauce

Preheat the oven to 200º C/fan oven 180º C.

Finely dice the onion, garlic and pepper.

Peel the potatoes and cook for approx. 20 mins. until ...

594 Kcal Per Serving
F: 21 g, P: 47 g, C: 57 g
1,782 Kcal (97 Kcal/100 g)
Energy for the recipe Rissoles with potatoes and tomato sauce

Thursday - Serving price: 3,09 €
Stuffed peppers

Cook the rice in stock according to the instructions on the packet.

Meanwhile, brown the meat and chopped garlic. Add the curry, salt and pepper.

Preheat the ...

414 Kcal Per Serving
F: 11 g, P: 27 g, C: 52 g
1,656 Kcal (123 Kcal/100 g)
Energy for the recipe Stuffed peppers

Friday - Serving price: 9,80 €
Pork tenderloin with lemon marinade

Slice the pork into medallions. Chop the thyme and crush the garlic. Blend with the lemon juice, lemon rind, salt and lemon pepper. Rub the medallions with the spice mix.

Rinse the ...

719 Kcal Per Serving
F: 16 g, P: 50 g, C: 97 g
1,439 Kcal (146 Kcal/100 g)
Energy for the recipe Pork tenderloin with lemon marinade

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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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