Sunday 21. Apr. 2019, week 16
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Meal plan week 16



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Monday -
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

Tuesday - Serving price: 3,76 €
Chicken Cordon Bleu with mashed potato
 
Chicken Cordon Bleu with mashed potatoPreheat the oven to 200º C/fan oven 180º C.

Cut a pocket into each chicken breast and fill with cheese, ham and a little salt. Bake the chicken breast in the oven for approx. 35 ...
581 Kcal Per Serving
F: 17 g, P: 44 g, C: 66 g
1,163 Kcal (74 Kcal/100 g)
Energy for the recipe Chicken Cordon Bleu with mashed potato

Wednesday - Serving price: 2,01 €
Tuna pasta with parsley and garlic
 
Tuna pasta with parsley and garlicCook the pasta in lightly salted water.

Finely chop the garlic. Chop the parsley.

Open the tuna and pour the oil into a small pan. Sauté the ...
815 Kcal Per Serving
F: 21 g, P: 40 g, C: 119 g
1,630 Kcal (265 Kcal/100 g)
Energy for the recipe Tuna pasta with parsley and garlic

Thursday - Serving price: 4,97 €
Pasta salad with asparagus and parma ham
 
Pasta salad with asparagus and parma hamPreheat the oven to 180º C.

Cook the pasta according to the instructions on the packet.

Place the parma ham on a sheet of baking paper and bake in the ...
392 Kcal Per Serving
F: 16 g, P: 24 g, C: 41 g
783 Kcal (152 Kcal/100 g)
Energy for the recipe Pasta salad with asparagus and parma ham

Friday - Serving price: 4,03 €
White cabbage soup
 
White cabbage soupPeel the potatoes and cut into thin strips. Clean the leeks and cut into rings. Finely slice the cabbage.

Put all of the vegetables in a pan with the bay leaf and thyme. Add the ...
419 Kcal Per Serving
F: 4 g, P: 23 g, C: 75 g
838 Kcal (58 Kcal/100 g)
Energy for the recipe White cabbage soup

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Meal plan week 17
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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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