A week on the plate of croq kilos: Friday

A week on the plate of croq kilos: Friday

Did you miss the Thursday menu? Find it here, it’s not too late! On the menu of the day, a fruit muesli. A nice leg of guinea fowl for lunch accompanied by lentils. A small apple snack for afternoon tea. And to end this beautiful day, potatoes with goat cheese sauce made the day before. A delight!

Breakfast: Apple muesli

Apple Muesli

Ingredients :

  • Muesli without added sugar: 50g
  • Plain yoghurt: 125g
  • 1 apple

Preparation :

– Cut the apple
– Mix the apples with the yogurt
– Add the muesli and mix

Calorie intake of muesli: 328kcal

You can accompany this recipe with tea or coffee!

Lunch: Guinea fowl leg and lentils

Guinea fowl leg

Ingredients :

  • Salt pepper Garlic clove(s) 5g
  • Rosemary Onion(s) 50g
  • Lemon juice 5ml
  • Carrot(s) 50g
  • Olive oil 5ml
  • Green lentils (uncooked) 40g
  • Chicken stock 130ml
  • Guinea fowl leg(s) 180g
  • Crushed tomato(es) 100g

Preparation :

– Pour the oil into a large frying pan and brown the thigh. Season. To book.
– Melt the onion in the same pot, then the carrots, then the garlic.
– Pour the lentils and broth. Bring to the boil and lower the heat and simmer, covered, for 25 minutes.
– Incorporate the crushed tomatoes and rosemary (according to taste). Season.
– Place the guinea fowl on the preparation.
– Cover and cook for another 25 minutes until the lentils are tender.
– Add the lemon juice. Serve everything together.

Calorie intake of thigh and lentils: 458 Kcal

For dessert you can add a fruit yoghurt of your choice.

Calorie intake of yogurt: 112 Kcal

Snack: compote + speculoos

compote + speculoos

To taste it, eat a 1 compote without added sugar as well as two speculoos.

Calorie intake of compote: 65 kcal (per 100g)
Caloric intake of speculoos: 68 calories

Dinner: steamed potatoes with goat cheese sauce and green salad

goat cheese potato

Ingredients :

For the potato:

  • Chive
  • Olive oil 5ml
  • Goat 30g
  • Cottage cheese 50g
  • Potato(es) 200g
  • Salt pepper

For the salad:

  • Balsamic vinegar 15ml
  • Lettuce 60g
  • Rapeseed oil 5ml

Preparation :

– Steam the potatoes (you can keep the skin if you prefer).
– Prepare the sauce by mixing the cottage cheese, chopped chives, goat cheese, oil, salt and pepper.
– Serve the sauce with the potatoes cut in half and the sauce in the middle
– Add green salad with vinaigrette

Potato caloric intake: 322 calories

Caloric intake of the seasoned green salad: 68 calories

For dessert, we recommend a square of chocolate!

Caloric intake of chocolate: 28 kcal

Do you also want to follow the menu of the week on the croq kilos plate? Download your shopping list for free:

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