Meal plan for week 40/2017

Saturday 27. Apr. 2024, week 17

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 40

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Monday - Serving price: 3,89 €
Turkey fillets in cheese and tomato sauce

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

Brown the turkey fillets on both sides. Place in an ovenproof dish.

Heat the cheese sauce over a low ...

746 Kcal Per Serving
F: 16 g, P: 55 g, C: 95 g
1,491 Kcal (122 Kcal/100 g)
Energy for the recipe Turkey fillets in cheese and tomato sauce

Tuesday -
Grilled tuna with wasabi avocado

Cook the rice according to the instructions on the packet.

Peel the avocados, remove the stone and mash with a fork in a bowl.

Stir in wasabi ...

734 Kcal Per Serving
F: 25 g, P: 44 g, C: 85 g
2,936 Kcal (194 Kcal/100 g)
Energy for the recipe Grilled tuna with wasabi avocado

Wednesday - Serving price: 2,15 €
Hokkaido soup with leeks

Peel the hokkaido, scoop out the seeds with a spoon. Dice the hokkaido. Peel the potatoes, onion and garlic and dice. Sauté in a saucepan in olive oil. Add water to cover the ingredients. Add the stock and simmer for ...

379 Kcal Per Serving
F: 9 g, P: 11 g, C: 68 g
759 Kcal (43 Kcal/100 g)
Energy for the recipe Hokkaido soup with leeks

Thursday - 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

Friday - Serving price: 2,01 €
Vegetarian lasagne

Chop and sauté the onion and garlic in the olive oil. Add the chopped tomatoes and oregano and simmer over a low heat while you prepare the rest of the ingredients. Season with salt and pepper.

453 Kcal Per Serving
F: 20 g, P: 21 g, C: 50 g
1,811 Kcal (93 Kcal/100 g)
Energy for the recipe Vegetarian lasagne

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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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