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

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Meal plan week 16



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

Wednesday - Serving price: 2,68 €
Pizza with sausages, potatoes and feta
 
Pizza with sausages, potatoes and fetaBlend the yeast in the hand-hot water. Add the oil, salt and flour. Knead the dough well.
Place a clean, damp tea towel over the bowl and leave to rise in a warm place for 30 ...
951 Kcal Per Serving
F: 40 g, P: 36 g, C: 114 g
3,802 Kcal (180 Kcal/100 g)
Energy for the recipe Pizza with sausages, potatoes and feta

Thursday - Serving price: 3,76 €
Filling tomato soup with pasta
 
Filling tomato soup with pastaCoarsely chop the tomatoes and cut the carrots into small pieces or coarsely grate them.
Peel and chop the onion and garlic. Chop the parsley.

Put the tomatoes, ...
429 Kcal Per Serving
F: 5 g, P: 14 g, C: 92 g
858 Kcal (33 Kcal/100 g)
Energy for the recipe Filling tomato soup with pasta

Friday - Serving price: 1,21 €
Lentil soup
 
Lentil soupRinse 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

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Meal plans

Meal plan week 20
Meal plan week 19
Meal plan week 18
Meal plan week 17
Meal plan week 16
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Meal plan week 14
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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
10.Carrots
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