meals.markdown

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

• Maafe
• Easy Red Lentil Dal
• Thai Curry
• Red Lentil Curry

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)

References

Recipes

• Enchilada Rice
• Tofu Tikka Massala
• Beef Soup