PLAN B
Low-calorie recipes

Vegetable soup

For the base of the soup, heat the oil in a large saucepan and sauté the tomato paste at the highest level with a whisk. Once the caramelization begins, sprinkle in the flour and stir until a smooth mass is obtained. Deglaze these with the broth. Bring the contents to a boil and pour in the water. Then add all remaining ingredients and cook for 45 minutes with the lid almost closed at medium speed. Remove the lovage at the end and remove the celeriac and parsley root as well. Celery and parsley root can be returned to the soup as needed and after it has passed. Finally, season with salt and pepper again.






















amountkcal
2000 ml0 (Water)
500 gr365 (Potato cubes)
400 gr60 (Celery)
300 gr87 (quartered Onions)
300 gr99 (carrot slices)
200 gr64 (Leek)
100 gr42 (Lovage)
100 gr48 (Parsley root)
60 ml3 (Broth)
50 gr72 (Tomato paste)
30 gr96 (Potato flour)
10 ml88 (Rapeseed oil)

4040 gr1024
100 gr25 (Vegetable soup)

Pumpkin soup (Hokkaido)

Cut 1 kilogram of Hokkaido pumpkin into small pieces. Sauté the onions in butter until translucent. Pure pumpkin pieces and fill with 1-1½ broth. Cook for about 30 minutes and season with herb salt and cream. Finally, purée everything and round with a little ginger.











amountkcal
1000 gr630 (Pumpkin)
1000 ml50 (Broth)
100 gr29 (Onions)
10 gr75 (Butter)

2110 gr784
100 gr37 (Pumpkin soup)

Mushroom onion dream

Steam the potatoes seasoned with cumin and then let cool and chop. Slice the brown mushrooms. Cut 2 onions into rings and fry in a pan with butter until translucent. Fry the mushrooms in the pan with the Onions and douse them with broth. Add potato slices. Then sprinkle 2-3 tablespoons of mushroom powder and heat the whole thing up again and mix well. Season with salt and pepper.














amountkcal
300 gr210 (Potatoes)
250 gr38 (Mushrooms)
100 ml5 (Broth)
100 gr29 (Onions)
25 gr50 (Mushroom powder)
10 gr75 (Butter)

785 gr388
100 gr49 (Mushroom dream)

Asia Pan (Pseudo)

Boil 640 milliliters of water in a sufficiently large saucepan. Add 400 grams of unpeeled rice, stir briefly and simmer gently for about 15 minutes with lid closed. The green beans, the donated carrots, the oyster mushrooms and the bamboo shoots in boiling water briefly angaren. Heat up the large pan with a little oil and fill in all the ingredients one after the other with constant stirring. After 5-15 minutes, season with soy sauce, ginger, coriander, garlic and salt and pepper and serve with the rice together. If you want, you can also serve all ingredients individually in bowls and position them centrally in the center of the table.





















amountkcal
400 gr64 (Chinese cabbage)
100 gr11 (Bamboo shoots)
100 gr18 (Green beans)
100 gr24 (Mung bean sprouts)
100 gr26 (Oyster mushrooms)
100 gr31 (Sugar snap)
100 gr33 (Carrot sticks)
100 gr42 (Spring onions)
100 ml113 (Natural soy sauce)
640 ml0 (Water)
1000 gr1260 (boiled Rice) 4*[100g+160ml]

2200 gr1622
100 gr74 (Reisschälchen)

Cut beans stew

Heat a large pot of home-made vegetable soup and top with the green beans and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr250 (Green beans)
750 ml188 (self made vegetable soup)
300 gr1040 (4 mildly smoked sausages in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr1623
100 gr77 (Cut beans stew)

Steamed potatoes with fish (cold food)

Steam the potatoes seasoned with cumin and then let cool. The fish can come in a can or from the glass, as well as be fresh. The most popular are salted, herring and pickled herring. But also bloater, mackerel and fried herring have their customers. Pickles, onions and coleslaw are always well received as a cold side dish.










amountkcal
300 gr210 (Potatoes)
250 gr205 (Bismarck herring)
100 gr103 (Coleslaw)

650 gr518
100 gr80 (cold food)

Potato wedges

Steam the potatoes seasoned with cumin and then let cool. After 24 hours, the potatoes had enough time to develop digestible "Resistant Strength". Now split the tubers into 8 columns of the same size. Just as you would with an orange. Now generously sprinkle the columns with rose paprika (or curry), pepper and salt. In the preheated oven on a grill, drape with underlying baking sheet. Then, last but not least, let it turn golden brown at 180 ° C with circulating air for 30 to 45 minutes.










amountkcal
1000 gr700 (steamed Potatoes)
30 gr103 (Rose paprika powder)

1050 gr797
100 gr80 (Comparable finished
products have 140 kcal or more!)

Potato noodle layer casserole (a.k.a. "NRW-Lasagne")

Steam the potatoes seasoned with cumin and then let cool. Potato flour and the pureed steamed potatoes with egg, ½ teaspoon salt and possibly some water until a good mouldable dough results. Roll out the dough with rolling pin to a ½ centimeter thick layer and divide into 4 to 8 pieces suitable for the baking dish. For the béchamel sauce, heat the butter in a saucepan and sauté the finely chopped onion. Then sprinkle in the flour and stir until smooth. Gradually add the cold milk and stir well with a whisk. Bring to a boil and simmer the sauce open on a low heat for about 25 minutes. Keep stirring, so that nothing burns. At the end, season the béchamel sauce with salt, pepper and nutmeg. The NRW flag is seen from top to bottom: green-white-red. Accordingly, the individual layers are built. First, one or two layers of dough with the carrots on top and a dash of béchamel sauce. Then one or two layers of dough with the salsify on top and a dash of béchamel sauce. Then one or two layers of dough with the spinach on top and a dash of béchamel sauce. Finally, a layer of dough with a dash of béchamel sauce and the grated cheese on top. Place the casserole dish on the middle rail in the preheated oven. Bake at about 180 ° C for 20 to 30 minutes until the cheese looks appetizing.





















amountkcal
500 gr350 (Potatoes cooked u. mashed)
400 ml196 (Milk 1,5%)
200 gr66 (boild carrot slices)
200 gr42 (boiled spinach)
200 gr54 (boiled black root slices)
100 gr246 (Grated cheese)
55 gr82 (1 Egg)
50 gr15 (Small onion)
30 gr96 (Potato flour)
30 gr103 (Spelled flour)
30 gr225 (Butter)

1750 gr1475
100 gr84 (Lasagne)

Kale stew

Heat a large pot with the homemade vegetable soup and fill with the kale and the slices of sausage and the bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr420 (Kale from can or glas)
750 ml188 (homemade Vegetable soup)
300 gr1040 (4 mildly smoked sausages in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr1783
100 gr84 (Kale stew)

Cauliflower cutlet with oatmeal breading

Place the whole cauliflower in a saucepan filled with sufficient salt water and cook for 15 minutes. Or divide into cauliflower florets and cook gently in the pressure cooker for 10 minutes. If not already done so, remove the cauliflower from the pot, cool and drain and divide into florets. Make a conventional breading. So set up three deep dishes. Fill one with flour and one with the beaten eggs. Fill the last plate with oatmeal instead of breadcrumbs. Then roll each of the florets one at a time into flour, then dip into the mixed eggs, and finally toss in oatmeal. Place all of the treated cauliflower florets on a tray covered with baking paper and place in the preheated oven. Bake at about 200 ° C for 30 minutes, until the roses have become appetizingly brown.










amountkcal
1000 gr190 (Cauliflower)
220 gr328 (4 Eggs)
100 gr 343 (Spelled flour)
100 gr372 (Oatmeal)

1420 gr1233
100 gr86 (Vegetable cutlet)

Lentil stew

Heat a large pot of home-made vegetable soup and fill with lentils and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr540 (Brown lentils from can or glas)
750 ml188 (self made Vegetable soup)
300 gr1040 (4 mildly smoked sausages in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr1913
100 gr91 (Lentil stew)

Chili sin Carne

Heat a large pot, fill with the listed ingredients and assemble well. Once everything is allowed to boil while stirring constantly. Simmer at the lowest level for about 60 minutes and stir occasionally. Before serving, if desired, season with additional spices of your choice.


















amountkcal
1200 gr1152 (Pinto beans)
100 gr26 (Peeled canned tomatoes)
100 gr63 (Ajvar)
100 gr29 (Onions diced and glazed)
100 gr80 (Corn)
50 gr72 (Dried onions)
50 gr72 (Tomato paste)
50 gr158 (Rose paprika powder)
50 gr158 (spicy curry powder)

1800 gr1770
100 gr98 (chili bowl)

Pea soup

Heat a large pot with the homemade vegetable soup and fill with the peas and slices of sausage and the bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr850 (Peas from can or Glas)
750 ml188 (self made Vegetable soup)
300 gr1040 (4 mildly smoked sausages in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr2223
100 gr106 (Pea soup)

White bean stew

Heat a large pot of homemade vegetable soup and fill with the white beans and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr970 (Weiße beans from can or Glas)
750 ml188 (self made Vegetable soup)
300 gr1040 (4 mildly smoked sausages in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr2343
100 gr112 (White bean stew)

Thick bean stew

Heat a large pot of home-made vegetable soup and top with the broad beans and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr990 (Thick beans from can or Glas)
750 ml188 (self made Vegetable soup)
300 gr1040 (4 mildly smoked sausages in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr2363
100 gr113 (Thick bean stew)

Kidney bean stew

Heat a large pot with the homemade vegetable soup and fill with the kidney beans and slices of sausage and pancetta. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr1050 (Kidney beans from can or Glas)
750 ml188 (self made Vegetable soup)
300 gr1040 (4 mildly smoked sausagem in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr2403
100 gr114 (Kidney bean stew)

Millet stew

Heat a large pot of home-made vegetable soup and fill with the millet and slices of sausage and bacon. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr1140 (Millet)
750 ml188 (self made Vegetable soup)
300 gr1040 (4 mildly smoked sausages in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr2493
100 gr118 (Millet stew)

Barley stew

Heat a large pot of home-made vegetable soup and fill with the barley, sausage slices and pancetta. Simmer at low speed for about 45 minutes and stir occasionally. Before serving, take out the bacon and trigger the meat portion and put it back in again.














amountkcal
1000 gr1230 (Pearl barley)
750 ml188 (self made Vegetable soup)
300 gr1040 (4 mildly smoked sausages in slices)
300 gr945 (Bacon for decoction)

-250 gr-800 (Bacon out meat content purely)

2100 gr2583
100 gr123 (Barley stew)

Onion nut cake

Steam the potatoes seasoned with cumin and then let cool. Potato flour and the steamed and pureed potatoes with egg, ½ teaspoon salt and a little water until a malleable dough results. Slice onions into rings and lightly brown with the ham cubes. Grease a springform pan and lay out the bottom with the dough. Now follow a thin layer of Ajvar and then spread the onion mass. Bake in preheated oven at 180 ° C for about 45 minutes to 1 hour.


















amountkcal
500 gr145 (Onions)
400 gr288 (Potatoes cooked u. mashed)
110 gr164 (2 Eggs)
100 gr640 (Almonds, hazelnuts and walnuts ground)
100 gr231 (Diced ham)
100 gr63 (Ajvar)
30 gr96 (Potatoe Flour)
10 gr88 (Lard)
10 ml0 (warm Water)

1360 gr1725
100 gr127 (Onion cake)

Potato Pancakes with whole pieces

Steam the potatoes seasoned with cumin and then let cool. Potato flour and the steamed and pureed potatoes with egg and a little water until a creamy dough results. Put into the pan pretreated with a little lard. Roast neatly on one side and cover with flat potato pieces and glazed onions and cooked ham cubes. Now turn and brown the other side. Then salt and pepper.

















amountkcal
100 gr72 (Potatoes cooked u. mashed)
55 gr82 (1 Ei)
50 gr36 (Potatoe cooked)
50 gr15 (Onions)
30 gr96 (Potatoe Flour)
25 gr57 (Diced ham)
10 ml0 (warm Water)
5 gr44 (Lard)

325 gr402
100 gr129 (Potato Pancakes)

Seafood Pizza

Pizza dough & tomato sauce ready from the pack. Seafood ready from the freezer. A 200 gram bag of grated mozzarella cheese. With these ingredients from the supermarket can be in 30 minutes quite simply prepare a relatively low-calorie food. Roll out pizza dough with the paper side on an untreated baking sheet. Spread the tomato sauce evenly with spatula on the dough. Sprinkle with oregano as needed. Also spread the grated cheese evenly over it. Finally, the thawed seafood even on it. Put everything in the preheated oven on the middle rail. Bake at about 200 ° C for 20 to 30 minutes until the pizza looks appetizing.










amountkcal
600 gr1122 (Pizza dough & tomato sauce)
300 gr195 (Frutti di Mare)
200 gr492 (Cheese)

1100 gr1709
100 gr155 (Pizza)

Pumpkin bread (Hokkaido)

Grate the Hokkaido squash and add the thyme leaf. Preheat the oven to 180 ° Celsius. Grease the form and dust with flour. Beat the butter, the skinny quark and ½ teaspoon of salt until creamy and stir in four eggs one at a time. Mix the spelled flour (type 1050) and 2 teaspoons of baking powder and stir with 100 ml of milk under the dough. Assemble the grated pumpkin and the ham cubes (smoked ham) with the diced mountain cheese and fill in the prepared mold. Bake the pumpkin bread for about 60 minutes.
















amountkcal
400 gr252 (Pumpkin)
300 gr1029 (Spelled flour)
250 gr165 (Creme cheese 0,3 %)
220 gr328 (4 Eggs)
150 gr433 (Mountain cheese)
100 gr750 (Butter)
100 ml47 (Milk 1,5%)
100 gr231 (Diced ham)

1620 gr3235
100 gr200 (Pumpkin bread)

Apple granola bars

Preheat the oven to 180 ° Celsius. Fill bowl with applesauce and with cranberries, almonds, coconut, oatmeal and beet syrup and mix well. Lay out the baking tray with large square wafers. Spread the mixture in a maximum thickness of 1 centimeter and distribute evenly. Bake the whole mixture at 180 ° for about 60 minutes. To divide into typical portion sizes you should first cool the mass to about 8-10 ° Celsius.


















amountkcal
1000 gr550 (Applesauce)
200 gr678 (Cranberries)
200 gr1200 (Almonds grated)
200 gr744 (Oatmeal)
100 gr626 (Coconut grated)
100 ml299 (Treacle)

1800 gr4097
100 gr228 (Mueslibar)
50 gr114
40 gr91
25 gr57

GLOSSAR

BMI
Body-Mass-Index
kcal
kilocalories: 1 kcal = 1000 calories == 4200 Joule
kilo
in the decimal system 10³ = 1000
kJ
Kilojoule: 1 kJ = 1000 Joule == 239 kcal
MET
Metabolic equivalent for the calculation of energy turnover
PAL
Physical Activity Level
celiac Disease
gluten intolerance

Bibliography

"Referenzwerte für die Nährstoffzufuhr"
Gemeinsames Werk der deutschen, österreichischen und schweizerischen Gesellschaften für Ernährung
Umschau Verlag, 2000, ISBN 3829571143
"Der Einfluss von resistenter Stärke auf die Fettsäureoxidation bei gesunden Erwachsenen"
Inauguraldissertation an der Medizinischen Fakultät der Universität Rostock Aug. 2011: rosdok.uni-rostock.de/file/rosdok_derivate_0000004892/Dissertation_Unger_2012.pdf
Verbraucherzentrale Niedersachsen "Formula-Diäten Vergleich"
Tabelle Formula-Diäten Jan. 2016: www.verbraucherzentrale-niedersachsen.demediabig/1160048A.pdf
Formula-Diät Hintergrund Jan. 2016: www.verbraucherzentrale-niedersachsen.de/mediabig/1160049A.pdf
Diabetes Austria glykämischer Index
www.diabetes-austria.com/dyn/userfiles/pdf/glykaemischer_index.pdf

plan-b.netzgesta.de
Christian Effenberger
Suedstrasse 2
41564 Kaarst
phone: 049 (0) 21 31 66 93 92
e-mail: plan-b@netzgesta.de

Content of the online offer

The author reserves the right not to be responsible for the topicality, correctness, completeness or quality of the information provided on our website. Liability claims against the author, which refer to damages of material or ideal kind, caused by the use or non-use of the presented information or by the use of incorrect or incomplete information, are in principle excluded, provided that the author is not demonstrably intentional or grossly negligent Fault. All offers are non-binding. The author expressly reserves the right to change, amend, or delete parts of the pages or the entire offer without prior notice, or to terminate the publication temporarily or permanently.

References and links

In the case of direct or indirect references to third-party websites ("hyperlinks"), which lie outside the responsibility of the author, a liability obligation would only come into force in the case in which the author is aware of the contents and is technically possible and reasonable , To prevent the use in case of illegal contents. The author hereby expressly declares that at the time of linking no illegal content was recognizable on the pages to be linked. The author has no influence on the current and future design, content or origin of the linked / linked pages. Therefore, he hereby expressly dissociates himself from all contents of all linked pages, which were changed after the link setting. This statement applies to all links and references set within the author's own internet site, as well as to foreign entries in guestbooks, discussion forums, link lists, mailing lists set up by the author, and in all other forms of databases. Liability for illegal, incorrect or incomplete contents, and in particular for damages resulting from the use or non-use of such provided information, is the responsibility of the provider of the page to which reference was made, not the person who merely refers to the respective publication via links.

Copyright and Trademark Law

The author endeavors to observe the copyrights of the images, graphics, sound documents, video sequences and texts used, to use his own pictures, graphics, sound documents, video sequences and texts, or to access license-free graphics, sound documents, video sequences and texts . All brands and trademarks mentioned within the Internet site and possibly protected by third parties are subject without restriction to the provisions of the respectively valid trademark law and the rights of ownership of the respective registered owners. The mere naming does not lead to the conclusion that trademarks are not protected by third-party rights! The copyright for published objects created by the author remains solely with the author of the pages. Reproduction or use of such graphics, sound documents, video sequences and texts in other electronic or printed publications is not permitted without the express consent of the author.

Data protection

If the possibility for the input of personal or business data (email addresses, names, addresses) within the Internet site exists, the user has given these data voluntarily. The use and payment of all offered services is - as far as technically possible and reasonable - also without specification of such data or under specification of anonymised data or a pseudonym. The use of contact data such as postal addresses, telephone and fax numbers and e-mail addresses published by third parties for the transmission of information not expressly requested is not permitted. Legal steps against the senders of so-called spam mails in the case of violations of this prohibition are expressly reserved. This site uses the mapping service Google Maps via an API. Provider is Google Inc. To use the features of Google Maps, it is necessary to save your IP address. This information is usually transmitted to and stored by Google on servers in the United States. The provider of this site has no influence on this data transfer. For more information about how to handle user data, please refer to the Google Privacy Policy.

General Data Protection Regulation

General note and mandatory information

Designation of the responsible body

The responsible body for data processing on this website is:

Christian Effenberger
Suedstrasse 2
41564 Kaarst

The responsible body, alone or in concert with others, decides on the purposes and means of processing personal data (such as names, contact details, etc.).

Revocation of your consent to data processing

Only with your express consent are some processes of data processing possible. A revocation of your already given consent is possible at any time. For the revocation is sufficient an informal message by e-mail. The legality of the data processing carried out until the revocation remains unaffected by the revocation.

Right to complain to the competent authority

As the person affected, in the event of a breach of data protection law, you have a right of appeal to the competent supervisory authority. The competent supervisory authority with regard to data protection issues is the state data protection officer of the federal state in which my place of residence is located. Namely NRW. The following link provides a conection to the officer: Helga Block.

Right to data portability

You have the right to have data that we process on the basis of your consent or in fulfillment of a contract automatically to you or to third parties. The provision is made in a machine-readable format. If you require the direct transfer of data to another person in charge, this will only be done to the extent technically feasible.

Right to information, correction, blocking, deletion

You have the right at any time within the scope of the applicable legal provisions to provide free information about your stored personal data, source of the data, their recipients and the purpose of data processing and, if necessary, a right to correct, block or delete this data. In this regard and also to further questions on the subject of personal data, you can always contact us via the contact options listed in the imprint.

Legal validity of this Disclaimer

This disclaimer is to be regarded as part of the Internet offer from which this page was referred to. If sections or individual terms of this statement are not legal or correct, the content or validity of the other parts remain uninfluenced by this fact.

Browser Compatibility
Firefox
4.0
Safari
5.1
Chrome
16.0
Opera
22.0
IE
8.0
Edge
1.0
iOS
5.0
Android
4.1.1

Copyright © 2018 by Christian Effenberger