Meal plan for week 3/2018

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 3

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Monday - Serving price: 5,64 €
Pasta with tiger prawns

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

Place the thawed prawns on a piece of baking paper in an ovenproof dish, brush with oil, season with salt and pepper. Bake for approx. ...

609 Kcal Per Serving
F: 14 g, P: 42 g, C: 80 g
1,217 Kcal (188 Kcal/100 g)
Energy for the recipe Pasta with tiger prawns

Tuesday - Serving price: 4,03 €
Pancakes with chicken and rice

Make 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

Wednesday - 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

Thursday - 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

Friday - 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

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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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