MAY 2019 (06-10/05)
MONDAY Green beans with potatoes in tomato sauce NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
351 18
5,7 11
40,1 13
7,4 19
8,2 33
20,8 32
2,8 14
TUESDAY Leek and rice with carrots & dill NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
423 21
6,1 12
69,7 23
17,7 44
5,8 23
10,2 16
1,3 7
WEDNESDAY Chicken burger with coriander – steamed vegetables NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
512 26
46,4 93
10,5 4
4,5 11
5,5 22
31,3 48
0,9 5
THURSDAY Black-eyed peas ragout with greens NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
482 24
22,7 45
64,2 21
5,7 14
15,8 63
16,5 25
2,3 12
FRIDAY Salt cod in tomato sauce – potatoes ragout / boiled zucchini NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
522 26
39,5 79
30,3 10
6,5 16
4,6 18
25,2 39
3,4 17
(%) : Daily Percentage Values based on a 2,000 calorie diet. Your daily values may be different depending on your calorie needs.
For a balanced meal... ✓ Add cheese on Monday, Tuesday and Thursday, to enhance the meal’s protein content. ✓ Add a multi-color salad of non-starchy vegetables with 1 spoon of olive oil, on Thursday, in order to increase your fiber and vitamin intake. ✓ Add a slice of brown bread on Monday, Wednesday and Friday, to boost the meal’s carbohydrate content.
Τhe preparation of low calorie meals is achieved by reducing the fats and oils and replacing some of the ingredients with those of lower calories. The nutritional information is based upon an analysis provided by: Elena Bellou PhD, Clinical Dietitian-Nutritionist