100 GR PROTEINAS CARBOHIDRATOS GRASAS CALORIAS PORCION

PROTEINAS
POLLO 21 0.44 4.05 124 100
CARNE 23 0 4.62 104
CARNE MOLIDA 21 0 5 84
PESCADO 22.8 0 2.3 128
ATUN 24 0 3 108 120
HUEVOS 12 1.9 8.84 155 200
CLARAS 10.9 0.7 0.2 51
JAMON PAVO
VERDURAS
BETERRAGA 1.61 9.56 0.17 43
REPOLLO MORADO 1.43 7.37 0.16 31
TOMATE CHERRY 0.88 3.92 0.2 18 50
LECHUGA 0.6 2.4 0.1 11 100
TOMATE 0.88 4 0.2 19
ZANAHORIA 0.6 9.2 0.5 41 100
ESPINACA 2.86 3.63 0.39 30
BROCOLI 2.6 3.5 0.37 33
COLIFLOR 2.2 4.4 0.6 28
PEPINO 0.59 2.16 0.16 12
PIMIENTO 0.99 6.03 0.3 26
VAINITA 2.4 8.1 0.3 31 100
CARBOHIDRATOS
PAN DE TRIGO 8.4 51.4 5.4 278
PAN INTEGRAL
ARROZ INTEGRAL 2.5 80 0.9 320
AVENA 13.33 66.67 10 268 20
CAMOTE 1.6 24 0.3 88
PAPA AMARILLA 2 17 1 85 100
KIWI BAR 5.81 8 0.2 120
TORTILLAS 7.59 51.92 3.84 307.69
YUCA
POP CORN 11 74 4 375
PONCHE DE HABA 2.4 55 1.7 245
GRASAS - LACTEOS
YOGURT DANLAC 7.8 14.6 6.2 145
YOGURT GRIEGO 6.6 4.9 5.4 94.7
YOGURT SLIM 3 7 0 38
LECHE DESNATADA 3 4.7 1 32 100
MERMELADA
MANTEQUILLA DE MANI
QUESO SIN SAL 10.88 3.52 14.8 184
PALTA 1.7 5.6 12.5 140 150
MIEL 0 85.6 0 330
ALMENDRAS 21.26 19.74 50.74 534
MANI 27.1 16.9 51 590
PECANAS
FRUTAS
SANDIA 0.7 5.9 0.15 24
ARANDANOS 0.74 14.49 0.33 57
FRESAS 0.67 6 0.3 24
MANZANA VERDE 0.3 14.49 0.17 52 100
BANANA 1.2 29.6 0.2 84 100
MELON 0.5 8.16 0.1 23
 KIWI 1.14 14.66 0.52 61
MANZANA ROJA 0.26 13.81 0.17 52
PAPAYA 0.4 8 0.1 32
MANDARINA 0.81 13.34 0.31 53 100
AGUAJE 3 18.1 21.1
NEGRITA SOBRE
NARANJA 100 8.6 0 42
QUINOA 13.8 49.2 5.5 306 0

C P G
1290 SIN EJERCICIO 516 387 387
1600 CON EJERCICIO 640 480 480

30% 30% 40% 100%

P G C
1
gr 4 kcal grasas 1 gr 9

carbo
proteina
proteina
DESAYUNA MEDIA MAÑANA ALMUERZO MEDIA TARDE
HUEVOS FRESAS CAMOTE CLARAS
CAMOTE YOGRUT BROCOLI ESPINACA
PALTA PIMIENTO
BETERRAGA
POLLO
PALTA
PORCION TOTAL KCAL PROTEINA CARBOHIDRATOS GRASA

150 250 310 52.5 1.1 10.125

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
120 129.6 28.8 0 3.6
200 310 24 3.8 17.68
0 0 0 0 0
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
50 9 0.44 1.96 0.1
100 11 0.6 2.4 0.1
0 0 0 0 0
100 41 0.6 9.2 0.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
100 31 2.4 8.1 0.3

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
20 53.6 2.666 13.334 2
0 0 0 0 0
100 85 2 17 1
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
100 32 3 4.7 1
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
150 210 2.55 8.4 18.75
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
100 52 0.3 14.49 0.17
100 84 1.2 29.6 0.2
0 0 0 0 0
 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
100 53 0.81 13.34 0.31
0 0 0 0 0
0
0 0 0 0 0
0 0 0 0 0

1411.2 121.866 127.424 55.835

TOTAL CALORICO P C G
96.75 129 43
120 160 53.3333333333

kcal

CENA
PIMIENTO
BETERRAGA
POLLO
75
 52 27
100
51.9230769231