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  • Pa12 - Alain

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    This document outlines a 3 week meal plan for an individual. Each day lists breakfast, lunch, and dinner options including foods to eat and portion sizes. Breakfast options include omelets, sandwiches, and huevos con jamón. Lunch options include soups, tuna salad, and chicken dishes. Dinner options include fish, beef, and lentil dishes. Snacks include fruit, nuts, yogurt or cereal. Beverages suggested include tea, juice and water. The plan provides balanced meals and snacks over a 3 week period.

    Original Description:

    plan 12, 15 dias, bajas 5 kg por 2 semanas, disfruta

    Original Title

    PA12 - ALAIN

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    This document outlines a 3 week meal plan for an individual. Each day lists breakfast, lunch, and dinner options including foods to eat and portion sizes. Breakfast options include omelets, sandwiches, and huevos con jamón. Lunch options include soups, tuna salad, and chicken dishes. Dinner options include fish, beef, and lentil dishes. Snacks include fruit, nuts, yogurt or cereal. Beverages suggested include tea, juice and water. The plan provides balanced meals and snacks over a 3 week period.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    11 views2 pages

    Pa12 - Alain

    Uploaded by

    reyespa9405
    This document outlines a 3 week meal plan for an individual. Each day lists breakfast, lunch, and dinner options including foods to eat and portion sizes. Breakfast options include omelets, sandwiches, and huevos con jamón. Lunch options include soups, tuna salad, and chicken dishes. Dinner options include fish, beef, and lentil dishes. Snacks include fruit, nuts, yogurt or cereal. Beverages suggested include tea, juice and water. The plan provides balanced meals and snacks over a 3 week period.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    Nombre: Jorge Alain Reyes Patiño Fecha: 02 / Julio / 2022

    Edad: 27 años Plan # 12


    Estatura: 1,72 m Peso Actual: 84.5 Kg Días: 3 al 16 de Julio

    Día DESAYUNO COMIDA CENA


    Caldo de Pollo
    Sándwich
    200 g pechuga de pollo Galleta de Arroz con Fruta
    2 rebanadas pan multigrano
    Día 1 1 taza arroz blanco 2 galletas de arroz
    1 rebanada Jamón de Pavo
    ½ taza zanahoria ½ plátano rebanado
    (3 , 10) Espinacas, aguacate y tomate al
    ½ taza calabaza 1 cucharada nuez picada
    gusto
    ½ taza papa Miel al gusto
    1 taza té Manzanilla
    Agua de Limón

    Caldo de Res
    Omelet 150 g carne de res sin grasa
    2 Claras de huevo 1 taza arroz blanco Cereal con Fruta
    Día 2 ½ taza champiñones rebanados ½ taza zanahoria cocida 1 taza cereal sin azúcar
    (4 , 11) 1 tortillas de maíz ½ taza calabaza cocida 1 taza leche deslactosada
    1/3 aguacate ½ taza papa cocida ½ taza durazno rebanado
    1 taza té verde 2 tortillas de maíz
    Agua de Jamaica

    Sándwich Ensalada de Atún


    Licuado
    2 rebanadas pan multigrano 1 lata de atún en agua
    1 taza leche deslactosada
    Día 3 120 g pechuga de pollo a la Lechuga picada al gusto
    1 taza papaya picada
    plancha 1 taza zanahoria y papa cocida
    (5 , 12) Espinacas, aguacate y tomate al 1 cucharada crema
    3 cucharadas de avena
    1 cucharada de miel
    gusto 2 tostadas
    1 taza té Manzanilla Agua de Limón

    Caldo de Lentejas
    Huevo con Jamón
    200 g pechuga de pollo Galleta de Arroz con Fruta
    2 Claras de huevo
    Día 4 ½ taza lentejas 2 galletas de arroz
    2 rebanadas de jamón de pavo
    ½ taza zanahoria ½ taza durazno rebanado
    (6 , 13) ½ taza espinacas rebanadas
    ½ taza papa 1 cucharada nuez picada
    1 tortilla de maíz
    2 tortillas de maíz Miel al gusto
    1 taza de Té Verde
    Agua de Melón

    L.N. Omar Alexander Beltrán Negrete


    Cel. 66 94389294
    E-mail: aleexnegrete@gmail.com
    Caldo de Albóndigas
    100 g Carne Molida
    Licuado
    1 taza arroz blanco Cereal con Fruta
    Día 5 1 taza leche deslactosada light
    ½ taza zanahoria cocida 1 taza cereal sin azúcar
    1 Manzana Verde
    (7 , 14) 3 cucharadas de avena
    ½ taza calabaza cocida 1 taza leche deslactosada
    ½ taza papa cocida ½ plátano rebanado
    1 cucharada Miel
    2 tortillas de maíz
    Agua de Jamaica

    Marlin a la Mexicana Sándwich


    120 g marlin 2 rebanadas pan
    Día 6 Hot Cakes de Avena
    Tomate, cebolla y chile poblano 1 rebanada queso panela
    2 Hot Cakes de Avena
    (8 , 15) (Receta del Video)
    al gusto ½ taza espinacas
    1 taza arroz con Mantequilla 1/3 aguacate
    Agua de Limón 1 taza té Limón

    Ceviche de Camarón
    Camarón cocido
    Tacos de Machaca Verdura al gusto (tomate, Licuado
    Día 7 2 tacos de machaca cebolla, cilantro, chile y 1 taza leche deslactosada
    Ensalada (Espinaca, tomate y aguacate) 1 Manzana Verde
    (9 , 16) aguacate) 2 tostadas de maíz 3 cucharadas de avena
    1 taza de Café 1 cucharada de mayonesa 1 cucharada de miel
    (opcional)
    Agua de Jamaica

    Colaciones a Elegir:
    -1 pza fruta -1 galleta de arroz con crema de cacahuate
    -150 g frutos secos
    -1 taza yogur griego natural con granola

    L.N. Omar Alexander Beltrán Negrete


    Cel. 66 94389294
    E-mail: aleexnegrete@gmail.com

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