Meal Planning
Meal Planning
Meal Schedule
| Meal \ Day | Fri. Jan. 26th | Sat. Jan. 27th |
|---|---|---|
| Breakfast (7h30-9h) | (~14) Fruits/cereals/bread | (~14) Fruits/cereals/bread |
| Lunch (12h-14h) | (~18) Black beans stew | (~14) Maafe |
| Supper (18h-20h) | (~14) Thai Curry | (~14) Chili |
| Meal \ Day | Sun. Jan. 28th |
|---|---|
| Breakfast (7h30-9h) | (~14) Fruits/cereals/bread |
| Lunch (12h-14h) | (~14) Quinoa salad |
| Supper (18h-20h) | (~14) Red lentils dahl |
Note: Number of expected participants eating during that meal between parentheses.
Recipes
Ingredients
Breakfasts
- Fresh bread (1.5 kg / day)
- Jam (100g / day)
- Honey (50g / day)
- Muesli cereals (500g / day)
- Almond milk (1L /day)
- Oat (500g / day)
Black Bean Stew
- Onions (1 large / 8 portions)
- Garlic (12 cloves / 8 portions)
- Bay leaves (1 / 4 portions)
- Salt
- Pepper
- Black beans (60g / portion)
- Brown rice (60g / portion)
- Orange (1/4 per portion)
- Toasted manioc flour - Farofa (10g / portion)
Vegetarian:
- Vegetable broth
Meat:
- Smoked bacon (20g / portion)
Thai Curry with Wild Rice
- Onions (1/4 per portion)
- Carrots (1/2 carrot per portion)
- Butternut Squash (50g per portion)
- Wild rice (25 ml / portion)
- Fresh ginger (5 ml / portion) (1/4 tablespoon)
- Green Curry (10 ml / portion) (1/2 tablespoon)
- Honey (10 ml / portion) (1/2 tablespoon)
- Coconut milk (100ml / portion)
- Lime (1/4 / portion)
Vegetarian:
- Soya sauce (10 ml/portionn) (1/2 tablespoon)
- Vegetable broth (125ml / portion)
- Chickpeas (60g / portion)
Meat:
- Fish sauce (10 ml/portion) (1/2 tablespoon)
- Chicken thighs / wings (1 thighs + 1 wing / portion)
- Water (125 ml / portion)
Served with white or brown rice (60g / portion)
Maafe
- Onions (1/4 / portion)
- Garlic (0.5 clove / portion)
- Ginger (5 ml / portion)
- Sweet potato (50g / portion)
- Zucchinis (50g / portion)
- Salt
- Cumin (1/8 tablespoon / portion)
- Coriander (1/16 tablespoon / portion)
- Cayenne pepper (1/32 tablespoon / portion)
- Tomato purée (50g / portion)
- Peanut butter paste (10 ml / portion)
Vegetarian:
- Tofu (60g / portion)
- Vegetable broth (125 ml / portion)
Meat:
- Beef/Lamb/Sheep (60g / portion)
- Beef broth (60 ml / portion)
Served with white or brown rice (60g / portion)
Chili
- Onions (1/4 / portion)
- Kidney beans (60g / portion)
- Corn (50ml / portion)
- Tomatoes (1/2 / portion)
- Tomato purée (100g / portion)
- Salt
- Pepper
- Bay leaves (1 / 4 portions)
- Cayenne pepper
- Chili powder
- Paprika
- Smoked paprika
- Cumin
-
Coriander
- Avocado (1/4 per portion)
- Cilandro
Vegetarian:
- Beluga lentils (60g / portion)
- Vegetable broth (125 ml / portion)
Meat:
- Grounded beef (60g / portion)
Served with white or brown rice (60g / portion)
Quinoa Salad
- Quinoa (80g / portion)
- Olives (15g / portion)
- Cucumber (1/3 / portion)
- Tomatoes (1/2 / portion)
- Carrots (1/2 / portion)
- Red onion (1/4 / portion)
- Persil
Vegetarian:
- Chickpeas (60g / portion)
- Feta cheese (60g / portion)
- Smoked tofu (60g / portion)
- Hard boiled egg (1 / portion)
Red Lentils Curry
- Onions (1/4 / portion)
- Garlic (0.5 clove / portion)
- Ginger (5 ml / portion)
- Red lentils (60g / portion)
- Cashew nuts (20g / portion)
- Fresh tomatoes (1/2 tomato / portion)
- Coconut milk (100ml / portion)
- Salt
- Pepper
- Garam Masala
- Curry powder
- Cumin
- Coriander
- Turmeric
- Cilandro
Served with white or brown rice (60g / portion)