Meal plan for week 34/2018

Wednesday 24. Apr. 2024, week 17

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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 34

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Monday - Serving price: 6,31 €
Pork tenderloin with vegetables

Cook the rice according to the instructions on the packet.

Peel the carrots and finely dice them and the courgette, mango and pepper. Cook the carrots for approx. 8 mins.

Trim the meat by removing the sinews. Cut into slices approx. 1 ...

750 Kcal Per Serving
F: 13 g, P: 48 g, C: 112 g
1,500 Kcal (93 Kcal/100 g)
Energy for the recipe Pork tenderloin with vegetables

Tuesday - Serving price: 10,34 €
Salmon with lemon and Dijon potatoes

Cut the salmon into 150g pieces and marinade them in a little grated lemon rind, half of the olive oil and lemon juice. Leave to infuse for 30 minutes.

Preheat the oven to 200º C/ fan ...

696 Kcal Per Serving
F: 38 g, P: 45 g, C: 47 g
1,391 Kcal (117 Kcal/100 g)
Energy for the recipe Salmon with lemon and Dijon potatoes

Wednesday - Serving price: 4,97 €
Oven-baked plaice with curry sauce and chutney

Preheat the oven to 225ºC/fan oven 190ºC.

Cuts the peppers into large wedges.

Place the fish and the peppers on a baking tray lined with ...

542 Kcal Per Serving
F: 10 g, P: 32 g, C: 82 g
2,166 Kcal (108 Kcal/100 g)
Energy for the recipe Oven-baked plaice with curry sauce and chutney

Thursday - Serving price: 3,49 €
Turkey breast with pesto and root vegetables

Wash the potatoes and cut in half crossways. Peel the carrots and cut each one into 2-3 pieces. (They need to be large pieces as they are going in the oven with the potatoes).Peel the onion and cut into 4 large wedges.

599 Kcal Per Serving
F: 19 g, P: 56 g, C: 55 g
2,398 Kcal (97 Kcal/100 g)
Energy for the recipe Turkey breast with pesto and root vegetables

Friday - Serving price: 4,16 €
Barbecue chicken with pasta and salad

Light your kettle barbecue (or preheat the oven to 200º C/fan oven180º C.)

Wash the chicken and remember to make sure that the giblets have been removed. Remove any remaining ...

710 Kcal Per Serving
F: 23 g, P: 42 g, C: 85 g
2,839 Kcal (169 Kcal/100 g)
Energy for the recipe Barbecue chicken with pasta and salad

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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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