Thursday 20. Jun. 2019, week 25
169 recipes online

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Meal plan week 10



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Monday - Serving price: 5,37 €
Moambe (African dish from Congo)
 
Moambe (African dish from Congo)Put a pan of water on to boil the chicken in.

Chop the onion and slice the lemon.

Add the onion, lemon, salt and chicken to the pan and cook ...
1,049 Kcal Per Serving
F: 52 g, P: 51 g, C: 100 g
2,099 Kcal (121 Kcal/100 g)
Energy for the recipe Moambe (African dish from Congo)

Tuesday -
Apricot-stuffed chops and spinach with asparagus
 
Apricot-stuffed chops and spinach with asparagusCut a flap into each chop or ask the butcher to do it for you.

Coarsely chop the apricots and mix with the grated ginger, salt and pepper. Divide the filling between the chops. Close ...
545 Kcal Per Serving
F: 24 g, P: 38 g, C: 46 g
2,181 Kcal (155 Kcal/100 g)
Energy for the recipe Apricot-stuffed chops and spinach with asparagus

Wednesday - Serving price: 4,56 €
Hokkaido mash with meat sauce
 
Hokkaido mash with meat sauceCut the hokkaido in half. Remove all the seeds with a spoon and peel the two halves. Weigh out [400] g and cut into chunks.

Peel and dice the potatoes. Place the potatoes in a pan of ...
632 Kcal Per Serving
F: 33 g, P: 48 g, C: 40 g
1,265 Kcal (81 Kcal/100 g)
Energy for the recipe Hokkaido mash with meat sauce

Thursday - Serving price: 6,71 €
Salmon with Greek salad
 
Salmon with Greek saladFry the salmon in rape seed oil, skin-side down. Fry the salmon over a medium heat for approx. 15-20 mins. Season with salt and pepper and grated ginger.

Cut the tomatoes into wedges, the ...
501 Kcal Per Serving
F: 35 g, P: 35 g, C: 14 g
1,002 Kcal (107 Kcal/100 g)
Energy for the recipe Salmon with Greek salad

Friday - Serving price: 5,23 €
Baked potato with chicken and red cabbage salad
 
Baked potato with chicken and red cabbage saladBaked potato:

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

Wash the potato and cut out a "v" approx. 1 cm. deep along the potato. Sprinkle coarse salt in the ...
786 Kcal Per Serving
F: 42 g, P: 40 g, C: 66 g
3,146 Kcal (134 Kcal/100 g)
Energy for the recipe Baked potato with chicken and red cabbage salad

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Meal plans

Meal plan week 14
Meal plan week 13
Meal plan week 12
Meal plan week 11
Meal plan week 10
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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)
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6.Rape seed oil
7.Wheat flour
8.Water
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