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
MAY 2019 (13- 17/05)
MONDAY Okra in oil NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
256 13
4,6 9
20,7 7
0,1 0
5,6 22
18,9 29
2,6 13
TUESDAY Artichokes ala polita NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
256 13
8,5 17
36 12
6,4 16
9,7 39
10 15
1,4 7
WEDNESDAY Chickpeas with leeks, fresh mint and lemon NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
583 29
23 47
75 25
14 34
20 80
23 36
3 14
THURSDAY Spaghetti with shrimps, fennel & cherry tomatoes NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
646 32
39,4 79
81,2 27
4,6 12
8,7 35
15,8 24
2,1 11
FRIDAY Grilled cod with tomato, capers, saffron & olives – steamed vegetables NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
520 26
48 96
20,3 7
5,8 15
11,1 44
27,7 43
5 25
(%) : 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 and Wednesday, to enhance the meal’s protein content. ✓ Add a multi-color salad of non-starchy vegetables with 1 spoon of olive oil, on Wednesday and Thursday, in order to increase your fiber and vitamin intake. ✓ Add a slice of brown bread on Monday, Tuesday 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
MAY 2019 (20-24/05)
MONDAY Chicken fillet grilled marinated with curry, yogurt & cardamom - potatoes with coriander NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
651 33
42 85
22 7
1 3
2 7
44 67
12 61
TUESDAY Eggplant baked with feta cheese & basil NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
413 21
7,9 16
23,5 8
11,5 29
10,8 43
34,3 53
8,2 41
WEDNESDAY Salmon roasted with sour cream & chives - steamed vegetables NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
465 23
52 104
13 4
5 11
6 24
22 34
8 38
THURSDAY Grilled pork steak with oil-lemon sauce – lentils with vegetables & cumin NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
550 28
34,6 69
16,5 6
39,5 99
6,9 27
2,8 4
6,6 33
FRIDAY Stuffed tomatoes-peppers with potatoes NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
528 26
7,0 14
62,6 21
8,3 21
3,7 15
28,4 44
3,6 18
(%) : 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 Friday, to enhance the meal’s protein content. ✓ Add a multi-color salad of non-starchy vegetables with 1 spoon of olive oil, on Monday and Friday, in order to increase your fiber and vitamin intake. ✓ Add a slice of brown bread on Tuesday and Wednesday, 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
MAΙΟΣ 2019 (27/05-31/05)
MONDAY Pork steak roasted with pineapple – rice with corn NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
651 33
37 74
38 13
3 9
4 16
39 59
8 42
TUESDAY Grilled burgers – boiled potatoes / steamed broccoli NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
724 36
38,7 77
36,5 12
3,2 8
5,4 22
48 74
13,5 68
WEDNESDAY Artichokes ala polita NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
417 21
8,5 17
36,1 12
6,4 16
9,7 39
28,3 44
3,9 19
THURSDAY Beans in the oven with greens, spinach and fennel NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
481 24
23 45
64 21
6 14
16 64
17 25
2 12
FRIDAY Spinach and rice casserole NUTRITION FACTS PER SERVING
(%)
Energy(kcal)
Protein (gr)
Carbohydrates (gr)
Sugar (gr)
Fiber (gr)
Total fat(gr)
Saturated fat (gr)
403 20
9,8 20
47,5 16
3,6 9
6,8 27
21,2 33
2,9 15
(%) : 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 Wednesday, Thursday and Friday, to enhance the meal’s protein content. ✓ Add a multi-color salad of non-starchy vegetables with 1 spoon of olive oil, on Monday, in order to increase your fiber and vitamin intake. ✓ Add a slice of brown bread on Tuesday, Wednesday and Thursday, 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