Meal plan for week 4/2019

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 4

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Monday - Serving price: 5,10 €
Pita bread with crispy spiced plaice

Mix the yoghurt with half of the salt and a little pepper.

Cut the plaice fillets into strips.

Blend the paprika, curry, breadcrumbs and the ...

595 Kcal Per Serving
F: 15 g, P: 38 g, C: 81 g
2,378 Kcal (90 Kcal/100 g)
Energy for the recipe Pita bread with crispy spiced plaice

Tuesday - Serving price: 4,56 €
Salmon with fresh green asparagus sauce

Peel the potatoes and cook until tender.

Snap off the bottom of the asparagus spears and cut into 2-3 cm pieces.

Cook the asparagus in the ...

559 Kcal Per Serving
F: 14 g, P: 35 g, C: 75 g
2,236 Kcal (95 Kcal/100 g)
Energy for the recipe Salmon with fresh green asparagus sauce

Wednesday - Serving price: 2,01 €
Bean soup

Prepare and cook the white beans according to the instructions on the packet.

Chop the onion and grate the potatoes. Cut the green beans into small ...

527 Kcal Per Serving
F: 11 g, P: 26 g, C: 88 g
2,106 Kcal (81 Kcal/100 g)
Energy for the recipe Bean soup

Thursday - Serving price: 1,34 €
Couscous salad with feta

Put the couscous in a bowl, and cover with boiling water. Season with salt and stir with a spoon. Leave to cool.
Add the lemon juice and crushed garlic.

Slice the sun-dried ...

537 Kcal Per Serving
F: 12 g, P: 19 g, C: 91 g
1,074 Kcal (182 Kcal/100 g)
Energy for the recipe Couscous salad with feta

Friday - Serving price: 3,36 €
Beef burger with roasted root vegetables

Finely dice the sun-dried tomatoes. Blend with the crème fraiche, ketchup, salt and pepper. Refrigerate for approx. 1 hour and add more seasoning to taste.

Peel and coarsely chop the ...

661 Kcal Per Serving
F: 41 g, P: 37 g, C: 40 g
1,322 Kcal (129 Kcal/100 g)
Energy for the recipe Beef burger with roasted root vegetables

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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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