A week of DINNER MEAL PREP: all you need to know to SAVE TIME in the kitchen.
Monday
Fried keta salmon (124 g or 4.4 oz) with omelet (106 g or 3.7 oz), cucumber (60 g or 2.1 oz) and lemon
One serving is 310 g or 11 oz - 277.4 cal, 36.3 g protein, 12.2 fat, 5.3 g carbs
Tuesday
Stewed chicken (150 g or 5.3 oz) with Brussels sprouts (150 g or 5.3 oz) and tomato (80 g or 2.8 oz).
One serving is 350 g or 12.3 oz - 287.2 cal, 37.8 g protein, 7.5 fat, 16.2 g carbs
Wednesday
Fried keta salmon (146 g or 5.1 oz) and a fresh veggie salad (iceberg lettuce 60 g or 2.1 oz, salad mix 30 g or 1 oz, bell pepper 40 g or 1.4 oz, tomato 80 g or 2.8 oz, vegetable oil 1 tsp) and lemon
One serving is 360 g or 12.7 oz - 308.9 cal, 37.7 g protein, 14.2 fat, 8 g carbs
Thursday
Baked chicken sausage (3.5 oz or 100 g) with vegetables (green beans 3.5 oz or 100 g, cauliflower 1.7 oz or 50 g, tomato1.7 oz or 50 g).
One serving is 270 g or 9.5 oz - 264.8 cal, 32.4 g protein, 7.3 fat, 12.6 g carbs
Friday
Stewed chicken (150 g or 5.3 oz), veggie salad (salad mix 70 g or 2.5 oz, tomato 3.5 oz or 100 g)
One serving is 320 g or 11.3 oz - 229.2 cal, 31.8 g protein, 7.5 fat, 8.2 g carbs
Saturday
Chicken sausage and omelet roll (iceberg lettuce, veggie omelet, sausage, each 3.5 oz or 100 g)
One serving is 300 g or 10.6 oz - 254.8 cal, 33.5 g protein, 10.4 fat, 5.3 g carbs
Sunday
Chicken sausage stew
One serving is 330 g or 11.6 oz - 243.8 cal, 30.4 g protein, 7.3 fat, 16.6 g carbs
Stewed chicken
Chicken breast, skin removed (700 g or 1.5 lb)
Chicken drumsticks, skin removed (430 g or 1 lb)
Onion (250 g or 8.8 oz)
2 garlic cloves
Paprika ½ tsp.
6-7 black peppercorns
2 bay leaves
Salt
A jar 1.5 liter
Nutrition facts per 100 g (3.5 oz) - 134.5 cal, 24.3 g protein, 3.2 fat, 2.1 g carbs
Veggie omelet
4 large eggs
Frozen green beans (170 g or 6 oz)
Frozen cauliflower (200 g or 7 oz)
Green and red bell pepper (130 g or 4.6 oz)
Milk 2.5% fat (50 ml or 1.7 fl oz)
Onion powder
Ground black pepper
Salt
Nutrition facts per 100 g (3.5 oz) - 73 cal, 5.2 g protein, 4 fat, 2.9 g carbs
Fried keta salmon
Keta salmon (300 g or 10.6 oz)
Paprika
Onion powder
Ground white pepper
Salt
Lemon for serving
Parchment paper
Nutrition facts per 100 g (3.5 oz) - 153.3 cal, 24.4 g protein, 6.3 fat
Baked chicken sausage
Chicken breast fillet (550 g or 1.2 lb)
Lean chicken thigh (320 g or 0.7 lb)
Dijon mustard 2 tsp. (10 g)
Garlic powder 1/3 tsp.
Coriander 1/3 tsp.
Paprika ½ tsp.
Smoked paprika ½ tsp.
A pinch of nutmeg
A pinch of ground black pepper
Oregano 1/3 tsp.
Salt
Nutrition facts per 100 g (3.5 oz) - 167.8 cal, 27.4 g protein, 6.3 fat, 0.6 g carbs
Vegetable stew with chicken sausages
White cabbage(60 g or 2 oz)
Bell pepper (30 g or 1 oz)
Frozen zucchini (150 g or 5.3 oz)
Tomato (90 g or 3.2 oz)
Baked chicken sausage (100 g or 3.5 oz)
2 basil leaves
Onion powder
Garlic powder
Paprika
Ground black pepper
Salt
Water 1-2 tsp.
Nutrition facts per 100 g (3.5 oz) - 74.1 cal, 9.2 g protein, 2.2 fat, 5 g carbs
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