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NUTRITION PLAN DAY

Day 28

May 29, 2025

Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
08:00 - Breakfast I 12:00 - Breakfast II 16:00 - Lunch 20:00 - Dinner
16:00 - Lunch
16:00 - Lunch
Pork rolls with buckwheat and cucumber salad

Ingredients are part of the recipe

Pork rolls with buckwheat and cucumber salad
  • Boneless Pork Loin
    100 x Gram ( 100 g )
  • Buckwheat Groats
    0.5 x Package ( 50 g )
  • Pickled Cucumbers
    0.5 x Piece ( 30 g )
  • Mustard
    1 x Teaspoon ( 10 g )
  • Tomato Concentrate 30%
    0.5 x Tablespoon ( 12.5 g )
  • Olive Oil
    1 x Tablespoon ( 10 g )
  • Cucumber
    2 x Piece ( 70 g )
  • Skyr – Icelandic Yogurt
    1 x Tablespoon ( 25 g )
  • Black Pepper
    0.5 x Teaspoon ( 2.5 g )
  • White Salt
    0.5 x Teaspoon ( 2.5 g )

Preparation time: 60 Minutes

1.

The tenderloin should be cut in half, spread out and gently beaten with a mallet.

Season the meat with salt, pepper and Provencal herbs.

Chop the pickled cucumber into small cubes.

Chop the onion into small cubes as well.

2.

Heat the pan well.

Drop a little olive oil and fry the onion immediately. After a while, add the pickled cucumber and a little (to taste, less than a teaspoon) of tomato puree and mix everything.

3.

The center should now be lightly spread with mustard, and the filling (with prunes and cucumbers) transferred to the meat.

Roll up the roll and tie it with string.

4.

Heat the pan well.


Drench it with a little olive oil and immediately fry the rolls on both sides for about 3-5 minutes on each side.


There are several ways to bake the rolls until they are done:


1

Pour a glass of water into the pan with the roll, reduce the heat to minimum and gently bake the roll for 50 minutes covered.


2

Heat a saucepan in the oven, pour a glass of water into the saucepan and bake the rolls in the oven for 45 minutes at 180 degrees.


3

Preheat the oven. Place the rolls in a bag, add 100ml of water and bake for 45 minutes at 180 degrees.

5.

In the meantime, cook the groats according to the recipe on the package.

6.

Slice the field/greenhouse cucumber.

Mix with yogurt.

Season with salt and pepper.
Proteins 25.42%
32.76g / 114.66 g
Fats 39.46%
22.6g / 35.16 g
Carbohydrates 35.11%
45.24g / 70.37 g
Kcal
515.4Kcal / 1400 Kcal
Alanine
6g
Alpha Linolenic Acid
0.08g / 1600 g
Arginine
6g
Ash
3.65g
Aspartic acid
15g
Beta-Cryptoxanthin
13.75µg
Beta-carotene
254µg
Beta-sitosterol
14.3mg
Calcium
91.69mg / 1000 mg
Carbohydrate
45.24g / 175 g
Carotene Beta
437.5mg
Chloride
1487.5mg / 2300 mg
Chlorine
355.9mg / 2300 mg
Cholesterol
73.11mg / 300 mg
Chromium
0.18µg / 35 µg
Citric acid
0.15mg
Cobalt
0.03µg
Copper
0.37mg / 1.5 mg
Cystine
1.5g
Fat
22.6g / 105 g
Fatty acids
0.05g
Fatty monounsaturated
12.19g
Fatty polyunsaturated
3.31g / 10 g
Fatty saturated
5.42g / 20 g
Fatty trans
1.06g
Fiber
6.01g / 30 g
Fiber insoluble
3.15g / 25 g
Fiber soluble
0.88g / 10 g
Fluoride
0.06mg / 3.5 mg
Folate
4.9µg / 400 µg
Fructose
1.27g / 40 g
Glucose
1.09g
Glutamic acid
18.13g
Glycine
4.5g
Histidine
3g / 1.5 g
Iodine
0.33µg / 150 µg
Iron
3.9mg / 15 mg
Isoleucine
6.24g / 2 g
KJ
2087.13kJ / 8400 kJ
Kcal
498.91kcal / 2000 kcal
Lactose
1.03g
Leucine
9.4g / 4.2 g
Linoleic Acid
0.98g / 12 g
Lutein + zeaxanthin
38.75mg / 6000 mg
Lycopene
2.73µg
Lysine
9.3g / 3 g
Magnesium
184.46mg / 350 mg
Malic acid
0.04g
Manganese
1.32mg / 2.3 mg
Methionine
1.5g / 1.3 g
Molybdenum
0.33µg / 100 µg
Oleic Acid
7g
Omega 3
0.25g / 2.5 g
Omega 6
3.04g / 12 g
Palmitic Acid
1.35g
Phenylalanine
6g / 3.3 g
Phosphorus
532.2mg / 700 mg
Phytosterols
22mg / 2 mg
Potassium
903.48mg / 4000 mg
Proline
6g
Protein
32.76g / 70 g
Salt
2500.95g / 1500 g
Selenium
7.31µg / 70 µg
Serine
6g
Sodium
1340.7mg / 1500 mg
Starch
34.2g
Stearic Acid
0.23g
Sucrose
1.22g / 50 g
Sugar
6.41g / 50 g
Sulfur
4.53mg
Threonine
6.23g / 1.7 g
Tryptophan
1.59g / 280 g
Tyrosine
3g
Valine
7.8g / 2.3 g
Vitamin A
97.61µg / 800 µg
Vitamin B1 (Thiamin)
0.55mg / 1.1 mg
Vitamin B12 (Cobalamin)
1.08µg / 4 µg
Vitamin B2 (Riboflavin)
0.51mg / 1.4 mg
Vitamin B3 (Niacin)
7.91mg / 15 mg
Vitamin B5 (Pantothenic acid)
0.94mg / 5 mg
Vitamin B6 (Pyridoxine)
1.07mg / 1.6 mg
Vitamin B7 (Biotin)
0.06mg / 60 mg
Vitamin B9 (Folate)
21.83µg / 300 µg
Vitamin C (Ascorbic acid)
12.37mg / 110 mg
Vitamin D
0.45µg / 600 µg
Vitamin E
1.85mg / 14 mg
Vitamin K
37.5µg / 70 µg
Water
205.08g / 2700 g
Zinc
5.03mg / 10 mg