Sunday 21. Apr. 2019, week 16
169 recipes online

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Meal plan week 14



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Monday - Serving price: 4,70 €
Pita bread with tuna and egg
 
Pita bread with tuna and eggHardboil the eggs and chop.

Cut the cucumber into cubes and the tomato into wedges. Chop the lettuce.

Make a dressing out of fromage frais, olive oil and add ...
759 Kcal Per Serving
F: 13 g, P: 48 g, C: 113 g
3,036 Kcal (98 Kcal/100 g)
Energy for the recipe Pita bread with tuna and egg

Tuesday - Serving price: 3,49 €
Pasta salad with prawns and peas
 
Pasta salad with prawns and peasCook the pasta according to the instructions on the packet. Cook the frozen peas with the pasta for the last minute of cooking time. Tip the pasta and peas into a sieve to drain and cool.

586 Kcal Per Serving
F: 10 g, P: 30 g, C: 97 g
2,345 Kcal (184 Kcal/100 g)
Energy for the recipe Pasta salad with prawns and peas

Wednesday - 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

Thursday - Serving price: 5,10 €
Goulash with mash
 
Goulash with mashChop the garlic, dice the onion and pepper, and slice the carrot.

Fry the meat and onion. Add the paprika, bay leaf, tomato paste, balsamic vinegar, pepper and carrot.
Cover with water ...
610 Kcal Per Serving
F: 26 g, P: 34 g, C: 63 g
2,440 Kcal (83 Kcal/100 g)
Energy for the recipe Goulash with mash

Friday - Serving price: 3,49 €
Pork patties with beans and leek-potatoes
 
Pork patties with beans and leek-potatoesDefrost the beans. Preheat the oven to 200ºC.

Cut the leeks into thin rings and the potatoes into thin slices. Blend a little of the milk and the flour together in a pan. Add the ...
585 Kcal Per Serving
F: 24 g, P: 37 g, C: 59 g
1,170 Kcal (88 Kcal/100 g)
Energy for the recipe Pork patties with beans and leek-potatoes

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Meal plans

Meal plan week 17
Meal plan week 16
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Meal plan week 14
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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)
4.Garlic
5.Olive oil
6.Rape seed oil
7.Wheat flour
8.Water
9.Egg(s)
10.Carrots
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