A week on the plate of croq kilos: Saturday

A week on the plate of croq kilos: Saturday

It’s the weekend, we have more time to spend in the kitchen, so we’re having fun! Starting with breakfast: today make egg muffins! Simple and greedy, your day starts on the hats of wheels! For lunch, beautiful carrot dumplings! For the evening, indulge yourself with this delicious seafood casserole recipe! Did you miss the Friday menu? Find it here

Breakfast: an egg muffin + fruit salad

egg muffin

Ingredients :

  • English muffin 60g
  • Egg(s) 1
  • Grated Emmental cheese 10g


– In a bowl, mix the egg with a whisk to obtain a frothy consistency. Add the grated cheese.
– Cook the beaten egg in a small pancake pan or using a
cookie cutter. (2/3 minutes on each side to have a very soft egg.)
– Meanwhile, open the muffin and the toaster in half.
– Arrange your egg muffin on a plate and enjoy while still warm

Calorie intake of the egg muffin: 246 kcal

fruit salad

Ingredients :

  • Apple(s) 75g
  • Pear(s) 75g


– Cut the apple into pieces
– Cut the pear into pieces
– Mix the two

Calorie intake of the fruit salad: 74 kcal

Lunch: Carrot balls + 2 slices of white ham

carrot dumpling

Ingredients :

  • Carrot(s) 150g
  • Polenta 70g
  • Egg(s) 1
  • Breadcrumbs 40g
  • Parsley
  • smoked paprika
  • Cumin
  • Salt pepper
  • 2 slices of ham

Preparation :

– Steam the carrots then mash them and leave to cool so that the water vapor escapes.
– Meanwhile cook the polenta
according to the instructions on the package. (usually just cover with hot water and wait for it to swell).
– Preheat the oven to 180°C.
– Then mix all the ingredients (except the breadcrumbs) and form
dumplings. (Use a spoon, the dough can be a little sticky).
– Roll each ball in the breadcrumbs and place them on a baking sheet covered with parchment paper.
– Bake for 20 minutes.
– Serve and accompany the meatballs with two slices of rindless white ham

Calorie intake of meatballs: 259 kcal

Caloric intake of ham: 142 kcal

You can then take some goat cheese with wholemeal bread

Calorie intake of wholemeal bread for 15g of wholemeal bread: 39 kcal

Calorie intake of goat cheese for 30g: 88 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: Cassolette of the sea with rice

casserole of the sea

Ingredients :

  • Cod 50g
  • Shrimps 50g
  • Leeks 150g
  • Shallots 20g
  • 20% fresh cream 20ml
  • White wine 50ml
  • Grated Emmental cheese 10g
  • Lemon(s) 20g
  • Octopus 30g
  • Curry
  • Salt pepper
  • 30g of rice

Preparation :

– Slice the leek and the shallot. Melt them in a pan for 10 minutes, adding a little water if necessary.
– Preheat the oven to 200°C.
– In a casserole dish or a mini casserole, place the cod cut into pieces, the prawns and the octopus. Add the leek fondue, mix well.
– Dissolve the fresh cream with the white wine, a little curry, salt and pepper.
– Add everything to the saucepan. Finish with a little emmental.
– Bake for 10 to 15 minutes.
– Cook the 30 g of raw rice in boiling water, respecting the cooking time indicated on the package.
– Drain, season with salt and pepper then serve
– Enjoy with a squeeze of lemon juice.

For dessert eat a banana.

Calorie intake of the cassolette: 294 kcal
Calorie intake of rice: 106 kcal
Banana caloric intake: 135 kcal

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