Tuesday 19. Mar. 2019, week 12
169 recipes online

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Breakfast (0)
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Salad (1)
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Fish (25)
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Meal plan week 13



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Monday - Serving price: 5,64 €
Steamed fish roulades with garlic cheese
 
Steamed fish roulades with garlic cheesePreheat the oven to 200ºC/fan oven 180ºC.

Cook the rice according to the instructions on the packet.

Spread the garlic cheese over the plaice ...
628 Kcal Per Serving
F: 7 g, P: 36 g, C: 96 g
2,510 Kcal (159 Kcal/100 g)
Energy for the recipe Steamed fish roulades with garlic cheese

Tuesday -
Beetroot salad with pearl barley and chicken
 
Beetroot salad with pearl barley and chickenCook the pearl barley according to the instructions on the packet. Once cooked, rinse in cold water and drain.

Preheat the oven to 200ºC/fan oven 180ºC.

749 Kcal Per Serving
F: 41 g, P: 45 g, C: 54 g
1,499 Kcal (197 Kcal/100 g)
Energy for the recipe Beetroot salad with pearl barley and chicken

Wednesday - Serving price: 11,95 €
Steak with barbecue potatoes and béarnaise sauce
 
Steak with barbecue potatoes and béarnaise saucePrepare a marinade of brown sugar, sweet chilli sauce, teriyaki, water and crushed garlic. Add the steaks to the marinade and leave to marinate for 3-4 hours or overnight. Prick the steaks with a fork so that the marinade ...
1,081 Kcal Per Serving
F: 59 g, P: 49 g, C: 92 g
4,325 Kcal (147 Kcal/100 g)
Energy for the recipe Steak with barbecue potatoes and béarnaise sauce

Thursday - Serving price: 3,36 €
Tortilla wraps with prawn filling
 
Tortilla wraps with prawn fillingFinely chop the lettuce.

Drain the defrosted prawns and sweetcorn in a sieve.

Halve the avocados, remove the stone and scoop out the flesh ...
556 Kcal Per Serving
F: 20 g, P: 23 g, C: 74 g
2,224 Kcal (159 Kcal/100 g)
Energy for the recipe Tortilla wraps with prawn filling

Friday - Serving price: 4,16 €
Chicken with sautéed pepper and rice
 
Chicken with sautéed pepper and riceRub the chicken with the oil and season with salt and pepper. Fry in a frying pan.

Cook the rice according to the instructions on the packet.

Roughly chop ...
674 Kcal Per Serving
F: 17 g, P: 40 g, C: 90 g
2,695 Kcal (172 Kcal/100 g)
Energy for the recipe Chicken with sautéed pepper and rice

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Meal plans

Meal plan week 15
Meal plan week 14
Meal plan week 13
Meal plan week 12
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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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