Thursday 28. Mar. 2024, week 13
172 recipes online

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Meal plan week 52



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Monday - Serving price: 4,03 €
Meatballs in tomato sauce
 
Meatballs in tomato sauceChop the onion, garlic and parsley.

Blend together the mince, salt, half of the onion and garlic, egg, wholemeal flour, oregano and pepper. Stir in the milk.
Form the mince mixture into ...
811 Kcal Per Serving
F: 21 g, P: 49 g, C: 108 g
3,246 Kcal (124 Kcal/100 g)
Energy for the recipe Meatballs in tomato sauce

Tuesday - 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)

Wednesday - Serving price: 4,03 €
Pancakes with chicken and rice
 
Pancakes with chicken and riceMake a marinade out of equal parts curry paste and water.

Cut the chicken into strips and add to the marinade. Leave to infuse for approx. 30 mins.

993 Kcal Per Serving
F: 23 g, P: 52 g, C: 148 g
1,985 Kcal (121 Kcal/100 g)
Energy for the recipe Pancakes with chicken and rice

Thursday - Serving price: 4,03 €
Mashed potato with beef strips
 
Mashed potato with beef stripsPeel the potatoes and carrots, halve the potatoes and dice the carrots. Cook the potatoes and carrots for approx. 25 mins. until tender enough to mash.

Slice the onion and garlic. ...
654 Kcal Per Serving
F: 18 g, P: 45 g, C: 83 g
1,308 Kcal (77 Kcal/100 g)
Energy for the recipe Mashed potato with beef strips

Friday - Serving price: 8,32 €
Roast duck with potatoes and red cabbage
 
Roast duck with potatoes and red cabbage

The duck:
Remove the giblets from the duck and rinse well inside and out. Rub the cavity with salt and pepper.

Peel and core the apples and chop into small ...

1,437 Kcal Per Serving
F: 47 g, P: 43 g, C: 217 g
5,749 Kcal (127 Kcal/100 g)
Energy for the recipe Roast duck with potatoes and red cabbage

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Meal plans

Meal plan week 4
Meal plan week 3
Meal plan week 2
Meal plan week 1
Meal plan week 52
Meal plan week 51
Meal plan week 50
Meal plan week 49
Meal plan week 48
Meal plan week 47
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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
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