Primeros 90 Menús Para Adelgazar de Saber Vivir

DESAYUNO (Todos los das):

- Leche desnatada (200 cc) - Pan (40 gr.) con mermelada sin azcar (15 gr.)

MERIENDA (Todos los das):

- Yogur desnatado (125 gr.). Si quieres tomar yogures de sabores puedes hacerlo pero no con trozos de fruta. Si tomas esto tendrs que contabilizar esa fruta y descontarla de la del resto del da.

Puedes cambiar el desayuno por:

40g de pan de barra 30g de cereales integrales no azucarados

6 galletas tipo Mara

4 biscotes integrales

200cc de leche desnatada

2 yogures desnatados

50g de queso fresco

100g de requesn

Puedes sustituir la merienda por:

1 yogur desnatado 100cc de leche desnatada

caf con leche

25g de queso fresco

50g de requesn

-------- MEN 1 (1328 Kcal) --------

MEDIA MAANA- manzana (150g)

COMIDA (560 Kcal)- lentejas (20g) con arroz (15g) y carne (100g)- ensalada de escarola (50g)- pera (200g)- pan (30g)

CENA (460 Kcal)- pur de verduras: patata (50g), zanahoria (50g) y calabacn (50g)- pescadilla al horno (120g)- kiwi (200g)- pan (30g)

-------- MEN 2 (1309 Kcal) --------

MEDIA MAANA- naranja (150g)

COMIDA (565 Kcal)- purrusalda: patata (100g), puerro (50g) y bacalao (120g)- tomate aliado (100g)- meln (300g)- pan (30g)

CENA (450 Kcal)- menestra de verduras: guisantes(20g), zanahoria (50g), alcachofa (50g) y coliflor (50g)- huevo duro (60g)- pera (200g)

- pan (30g)

-------- MEN 3 (1317 Kcal) --------

MEDIA MAANA- melocotn (150g)

COMIDA(548 Kcal)- brcol (150g)- pavo (120g) asado con cebolla (75g)- meln (300g)- pan (30g)

CENA (458 Kcal)- crema de calabacn: patata (50g) y calabacn (100g)- merluza (120g) en salsa verde- kiwi (200g)- pan (30g)

-------- MEN 4 (1314 Kcal) --------


COMIDA (561 Kcal)- macarrones (30g) a la boloesa con tomate (50g) y carne picada (100g)- kiwi (200g)- pan (30g)

CENA (457 Kcal)- sopa de verduras: acelgas(50g), puerro (50g) y zanahoria (25g)- lenguado (120g) con berenjena (100g) a la plancha- pera (200g)- pan (30g)

-------- MEN 5 (1305 Kcal) --------

MEDIA MAANA- pera (150g)

COMIDA (571 Kcal)- arroz (30g) con pollo (120g)- ensalada de lechuga (50g) y tomate (50g)- naranja (200g)- pan (30g)

CENA (455 Kcal)- sopa de tomate (150g)- revuelto (huevo 60g) de setas (75g)- kiwi (200g)- pan (30g)

-------- MEN 6 (1325 Kcal) --------

MEDIA MAANA- meln (150g)

COMIDA (567 Kcal)- cocido: garbanzos (40g) con zanahoria (50g), jamn (30g) y pollo (50g)- melocotn (200g)- pan (30g)

CENA (453 Kcal)

- filetes de lenguado (120g) al horno con patata (75g) y cebolla (75g)- mandarina (200g)- pan (30g)

-------- MEN 7 (1339 Kcal) --------


COMIDA (565 Kcal)- ensalada de pasta: macarrones (30g) con tiras de pollo (120g) a la plancha, tomate (50g) y lechuga (50g)- naranja (200g)- pan (30g)

CENA (464 Kcal)- acelgas (100g) con patatas (75g)- pescadilla (120g) a la plancha- pera (200g)- pan (30g)

-------- MEN 8 (1327 Kcal) --------


COMIDA (569 Kcal)

- estofado de carne de ternera (100g) con patatas (100g)- meln (300g)- pan (30g)

CENA (463 Kcal) - sopa de arroz (15g)- tortilla (huevo 60g) de calabacn (100g)- mandarina (200g)- pan (30g)

-------- MEN 9 (1320 Kcal) --------

MEDIA MAANA- pia (150g)

COMIDA (558 Kcal)- verduras al horno: patata (100g), tomate (50g), calabacn (50g)- hamburguesa de pollo (120g) a la plancha- pera (200g)- pan (30g)

CENA (453 Kcal)- gazpacho: tomate (100g), cebolla (40g), pimiento (40g), pepino (40g)- gallo (120g) a la plancha- kiwi (200g)- pan (30g)

-------- MEN 10 (1322 Kcal) --------


COMIDA (550 Kcal)- tallarines (30g) con verduras: pimiento (40g) y zanahoria (40g)- emperador (100g) a la plancha

- kiwi (200g)- pan (30g)

CENA (462 Kcal)- guisantes (40g) rehogados con cebolla (50g)- pechuga de pavo (120g) a la plancha- pera (200g)- pan (30g)

-------- MEN 11 (1315 Kcal) --------

MEDIA MAANA- mandarinas (150g)

COMIDA (552 Kcal)- berenjenas (100g) rellenas de carne picada de ternera (100g), tomate (50g) y cebolla (50g)- ensalada de lechuga (100 g)- meln (300g)- pan (30g)

CENA (467 Kcal) - pur de zanahoria: zanahoria (50g)y patata (100g)- bacalao (120g) a la plancha- manzana asada (200g)- pan (30g)

-------- MEN 12 (1346 Kcal) --------


COMIDA (556 Kcal)- pur de lentejas (40g)- huevos (60g) al plato con tomate triturado (100g)- kiwi (200g)- pan (30g)

CENA (470 Kcal)- esprragos trigueros (100g) a la plancha - mero (120g) al horno con calabacn (100g)- naranja (200g)- pan (30g)

-------- MEN 13 (1318 Kcal) --------


COMIDA (566 Kcal)- arroz (20g) con pisto: tomate (20g), cebolla (20g), pimiento (20g), calabacn (20g) y berenjena (20g)- conejo (100g) al horno- meln (300g)- pan (30g)

CENA (458 Kcal)- pur de verduras: patata (50g), puerro (30g), juda verde (30g) y acelga (30g)- merluza (120g) a la plancha- kiwi (200g)- pan (30g)

-------- MEN 14 (1325 Kcal) --------


COMIDA (565 Kcal)- espaguetis (30g) con ajo y guindilla- pollo (120g) asado- pera (200g)- pan (30g)

CENA (471 Kcal)- sopa de cebolla (100g)- championes (100g) rellenos de jamn (50g)- kiwi (200g)- pan (30g)

-------- MEN 15 (1351 Kcal) --------

MEDIA MAANA- ciruelas (150g)

COMIDA (558 Kcal)- potaje de garbanzos (40g) con bacalao (120g) y espinacas (50g)- mandarinas (200g)- pan (30g)

CENA (468 Kcal)- sopa de ajo (pan 50g)- revuelto (huevo 60g) de calabacn (100g)- melocotn (200g)

-------- MEN 16 (1325 Kcal) --------


COMIDA (557 Kcal) - ensalada de arroz (30g) con tomate (50g), lechuga (50g), zanahoria (50g) y pollo asado (120g)- melocotn (200g)- pan (30g)

CENA (459 Kcal)- verduras a la plancha: calabacn (50g), cebolla (50g) y berenjena (50g)- mero a la plancha (120g)- mandarina (200g)- pan (30g)

-------- MEN 17 (1351 Kcal) --------


COMIDA (561 Kcal)- pur de patata (75g)- carne de ternera (100g) estofada con setas (50g)- meln (300g)- pan (30g)

CENA (454 Kcal)- judas verdes (100g)- brochetas de sepia (120g) con tomate (150g) a la plancha- pera (200g)- pan (30g)

-------- MEN 18 (1328 Kcal) --------


COMIDA (561 Kcal)- ensalada de cannigos (75g)- dorada (120g) a la sal con patata al vapor (100g)- meln (300 g)- pan (30g)

CENA (458 Kcal)- conejo (100g) con pisto: calabacn (50g), tomate (50g), cebolla (50g), pimiento (50g) y berenjena (50g)- kiwi (200g)- pan (30g)

-------- MEN 19 (1315 Kcal) --------


COMIDA (559 Kcal)- fideu (30g) con pescado (80g) y gambas (50g)- ensalada de escarola (75g) y cebolleta (25g)- kiwi (200g)- pan (30g)

CENA (459 Kcal)- sopa de verduras: zanahoria (50g), puerro (50g), repollo (50g) y acelga (50g)- tortilla francesa (huevo 60g)- pera (200g)- pan (30g)

-------- MEN 20 (1323 Kcal) --------


COMIDA (568 Kcal)- esprragos blancos (100g) con vinagreta: tomate (20g), cebolla (20g) y pimiento (20g)- redondo de ternera (100g) con pur de patatas (50g)- meln (300g)- pan (30g)

CENA (453 Kcal)- merluza (120g) en papillote con cebolla (50g) calabacn (100g) y tomate (100g)- kiwi (200g)- pan (30g)

-------- MEN 21 (1342 Kcal) --------


COMIDA (563 Kcal)- judas blancas (30g) con verduras: zanahoria (20g), cebolla (20g), pimiento (20g) y jamn (50g)- kiwi (200g)- pan (30g)

CENA (461 Kcal)

- cardo (100g) con patatas (75g)- pavo (120g) asado con manzana (200g)

- pan (30g)

-------- MEN 22 (1309 Kcal) --------

MEDIA MAANA- mandarina (150g)

COMIDA (551 Kcal)- brcol (150g)- filete de ternera (100g) a la plancha con patata (75g) panadera- kiwi (200g)- pan (30g)

CENA (450 Kcal)- arroz (20g) tres delicias con jamn cocido (50g), zanahoria (20g) y guisantes (20g)- pera (200g)- pan (30g)

-------- MEN 23 (1327 Kcal) --------


COMIDA (554 Kcal)- alcachofas (100g) rehogadas- salmn (100g) en papillote con zanahoria (50g) y puerro (50g)- kiwi (200g)- pan (30g)

CENA (455 Kcal)- merluza (120g) cocida con patatas (100g) al vapor- pera (200g)- pan (30g)

-------- MEN 24 (1334 Kcal) --------


COMIDA (551 Kcal)- tallarines (30g) con calabacn (100g) y jamn cocido (50g)- meln (300g)- pan (30g)

CENA (462 Kcal)- patatas (50g) con puerro (100g)- pechuga de pavo (120g) a la plancha- naranja (200g)- pan (30g)

-------- MEN 25 (1335 Kcal) --------


COMIDA (565 Kcal)- judas blancas (40g) con almejas (100g) cebolla (20g) y pimiento(20g)- tomate (100g) con organo- meln (300g)- pan (30g)

CENA (465 Kcal)- consom desgrasado (200cc)

- carne (100g) asada con pur de patatas (50g) y zanahoria (50g)- naranja (200g)- pan (30g)

-------- MEN 26 (1340 Kcal) --------


COMIDA (564 Kcal)- brochetas de verdura a la plancha: tomate (100g), calabacn (50g) y cebolla (50g)- calamares (120g) a la plancha con arroz (15g)- meln (300g)- pan (30g)

CENA (467 Kcal)

- caldo de verduras (200cc)- tortilla (huevo 60g) de espinacas (200g)- kiwi (200g)- pan (30g)

-------- MEN 27 (1313 Kcal) --------


COMIDA (561 Kcal)- paella mixta: arroz (30g), mejillones (40g), calamares (40g), pollo (50g), tomate (30g), cebolla (30g) y pimiento (30g)- kiwi (200g)- pan (30g)

CENA (458 Kcal)- sopa de verduras: puerro (50g), zanahoria (50g) y acelga (50g)- filetes de lenguado (120g) al horno con esprragos trigueros (50g)- pera (200g)- pan (30g)

-------- MEN 28 (1340 Kcal) --------


COMIDA- garbanzos (30g) a la vinagreta: tomate (20g), cebolla (20g), pimiento (20g)- pechuga de pollo (120g) al horno- mandarina (200g)- pan (30g)

CENA (472 Kcal)- verduras salteadas: puerro (75g), zanahoria (50g) y calabacn (100g)- huevo (60g) a la plancha- pera (200g)- pan (30g)

-------- MEN 29 (1337 Kcal) --------

MEDIA MAANA - mandarina (150g)

COMIDA (570 Kcal)- ensalada verde : lechuga (50g), cannigos (50g), escarola (50g)- brochetas de pollo (120g) con champin (50g)- meln (300g)- pan (30g)

CENA (468 Kcal) - pur de calabaza (100g)y patata (75g)- lubina (120g) al limn (25g)- mandarina (200g)- pan (30g)

-------- MEN 30 (1335 Kcal) --------


COMIDA (563 Kcal)- consom (200cc)- albndigas de ternera (100g) con zanahorias (20g) y patatas (100g)- mandarina (200g)- pan (30g)

CENA (464 Kcal) - patata asada (100g)- pescadilla (120g) al horno con pimientos de piquillo (50g)- pera (200g)- pan (30g)

-------- MEN 46 (1327 Kcal) --------


COMIDA (558Kcal)- garbanzos (40g) con bacalao (120g) y espinacas (50g)- mandarinas (200g)- pan (30g)

CENA (461 Kcal)- tortilla (60g) de calabacn (150g)- escarola (100g)- pera (200g)- pan (30g)

-------- MEN 47 (1336 Kcal) --------


COMIDA (564 Kcal)- albndigas de pollo (120g) con patatas (100g), zanahoria (50g) y cebolla (50g)- pera (200g)

- pan (30g)

CENA (464 Kcal)- sardinas (100g) a la plancha con cebolla (40g), calabacn (40g) y tomate (40g) a la plancha- mandarina (200g)- pan (30g)

-------- MEN 48 (1337 Kcal) --------


COMIDA (565 Kcal)- macarrones (30g) con pollo (120g)- ensalada de tomate (50g) y lechuga (50g)- naranja (200g)- pan (30g)

CENA (467 Kcal)- guiso de conejo (120g) con alcachofas (150g), cebolla (50g), pimiento verde (50g) y ajo (6g)- pera (200g)- pan (30g)

-------- MEN 49 (1338 Kcal) --------


COMIDA (564 Kcal)- arroz (30g) con alcachofas (100g) y jamn serrano (60g)- pera (200g)- pan (30g)

CENA (466 Kcal)- pur de calabaza (100g) y patata (75g)- lubina a la plancha (120g)- mandarina (200g)- pan (30g)

-------- MEN 50 (1334 Kcal) --------


COMIDA (560 Kcal)- guiso de mero (120g) con patatas (100g) y puerro (75g)- kiwi (200g)- pan (30g)

CENA (466 Kcal)- tortilla (60g) con menestra de verdura: guisantes (20g), zanahoria (50g), alcachofa (50g), coliflor (50g)- lechuga (100g)- pera (200g)

- pan (30g)

-------- MEN 51 (1336 Kcal) --------


COMIDA (565 Kcal)- judas blancas (40g) con verduras: espinacas (30g), calabaza (30g), zanahoria (30g) y carne de ternera (100g)- naranja (200g)- pan (30g)

CENA (469 Kcal)- calabacn relleno: calabacn (150g), puerro (50g), zanahoria (50g) y jamn cocido (50g)- tomate con organo (100g)- kiwi (200g)- pan (30g)

-------- MEN 52 (1311 Kcal) --------


COMIDA (559 Kcal)- espaguetis (30g) con tomate (50g) y carne picada (100g)- kiwi (200g)- pan (30g)

CENA (457 Kcal)- filetes de gallo (120g) a la plancha con ensalada variada: lechuga (100g), tomate (75g), cebolla (30g), zanahoria (50g) y pimiento (30g)- pera (200g)- pan (30g)

-------- MEN 53 (1316 Kcal) --------


COMIDA (558 Kcal)- arroz a la cubana: arroz (30g), tomate (100g), cebolla (50g) y huevo a la plancha (60g)- kiwi (200g)- pan (30g)

CENA (466 Kcal)- sopa de pescado (120g) con verduras: puerro (50g), repollo (50g), zanahoria (50g), tomate (50g) y acelgas (50g)- pera (200g)- pan (30g)

-------- MEN 54 (1327 Kcal) --------

MEDIA MAANA

- manzana (150g)

COMIDA (558Kcal)- tallarines (30g) con esprragos trigueros (50g), calabacn (50g) y pechuga de pavo a la plancha (120g)- kiwi (200g)- pan (30g)

CENA (461 Kcal)- merluza (120g) en salsa con cebolla (50g), puerro (50g) y ajo (10g)- ensalada de tomate (150g) con cebolla (50g)- pera (200g)- pan (30g)

-------- MEN 55 (1322 Kcal) --------


COMIDA (569 Kcal)- garbanzos (20g) con arroz (15g), cebolla (50g) y carne (100g)- pera (200g)- pan (30g)

CENA (459 Kcal)- bacalao (120g) al horno con pimiento (50g), cebolla (50g) y ajo (3g)- ensalada de tomate (150g) - kiwi (200g)- pan (30g)

-------- MEN 56 (1314 Kcal) --------


COMIDA (559 Kcal)- sopa de verduras: zanahoria (50g), puerro (50g), acelga (50g) y repollo (50g)- salmn a la plancha (100g)- kiwi (200g)- pan (30g)

CENA (460 Kcal)- pescadilla (120g) al horno con patatas (100g) al vapor- pera (200g)- pan (30g)

-------- MEN 57 (1327 Kcal) --------


COMIDA (567 Kcal)- pechuga de pollo (120g) asada con patata (100g)- ensalada variada: tomate (75g), lechuga (75g) y pepino (50g)- pera (200g)

- pan (30g)

CENA (452 Kcal)- revuelto (60g) de esprragos trigueros (100g) y espinacas (100g)- kiwi (200g)- pan (30g)

-------- MEN 58 (1318 Kcal) --------


COMIDA (551 Kcal)- coliflor (150g) con patata (100g)- filetes de lenguado (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (464 Kcal)- habas (40g) con jamn serrano (50g) y cebolla (50g)- tomate (100g) con organo- pera (200g)- pan (30g)

-------- MEN 59 (1331 Kcal) --------


COMIDA (559 Kcal)- tallarines (30g) con gambas (60g) y calamares (60g)- ensalada mixta: tomate (75g), lechuga (75g) y cebolla (30g)- kiwi (200g)- pan (30g)

CENA (462 Kcal)- sopa castellana: pan (50g), zanahoria (50g), puerro (50g) y huevo (60g)- naranja (200g)

-------- MEN 60 (1327 Kcal) --------


COMIDA (555 Kcal)- arroz (15g), con guisantes (20g) y calabaza (100g)- mero (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (463 Kcal)- pechuga de pavo (120g) a la plancha con championes (100g) a la plancha y tomate (150g) crudo- pera (200g)- pan (30g)

-------- MEN 61 (1326 Kcal) --------


COMIDA (567 Kcal)- judas blancas (40g) con carne (100g), cebolla (30g) y pimiento (30g)- pera (200g)- pan (30g)

CENA (456 Kcal)- revuelto (60g) de setas (100g) y esprragos trigueros (100g)- kiwi (200g)- pan (30g)

-------- MEN 62 (1342 Kcal) --------


COMIDA (563 Kcal)- macarrones (30g) con pollo (120g)- ensalada de tomate (75g)- kiwi (200g)- pan (30g)

CENA (451 Kcal)- sopa de verduras: acelgas (50g), repollo (50g), zanahoria (50g), puerro (50g) y apio (50g)- pescadilla (120g) al horno- pera (200g)- pan (30g)

MEN 63 (1327 Kcal)


COMIDA (568 Kcal)- garbanzos (40g) con pollo (60g), carne de ternera magra (50g), cebolla (50g) y ajo (6g)- naranja (200g)- pan (30g)

CENA (451 Kcal)- huevo (60g) a la plancha con pisto: tomate (50g), cebolla (50g), pimiento (50g), calabacn (50g) y berenjena (50g)- pera (200g)- pan (30g)

-------- MEN 64 (1344 Kcal) --------


COMIDA (569 Kcal)- arroz (30g) con mero (120g) al horno- kiwi (200g)

- pan (30g)

CENA (466 Kcal)- guiso de conejo (120g) con patatas (75g), cebolla (50g), pimiento (50g) y ajo (3g)- mandarina (200g)- pan (30g)

-------- MEN 65 (1320 Kcal) --------


COMIDA (560 Kcal)- guiso de carne de ternera (100g) con patatas (100g), cebolla (50g), pimiento (50g) y ajo (6g)- ensalada de lechuga (75g) y tomate (75g)- pera (200g)- pan (30g)

CENA (456 Kcal)- bacalao (120g) al horno con pimiento (100g) y tomate (150g)- kiwi (200g)- pan (30g)

-------- MEN 66 (1340 Kcal) --------

MEDIA MAANA- kiwi (150g)

COMIDA (552 Kcal)- espagueti (30g) con verduras: zanahoria (50g), puerro (50g), calabacn (50g) y sepia (120g) a la plancha- pia (200g)- pan (30g)

CENA (466 Kcal)- caballa (100g) al horno- ensalada mixta: lechuga (75g), tomate (75g) y cebolla (30g)- naranja (200g)- pan (30g)

-------- MEN 67 (1324 Kcal) --------


COMIDA (561 Kcal)- arroz (30g) con verduras: calabacn (50g), setas (50g), esprragos (50g) y gambas (120g)- pera (200g)- pan (30g)

CENA (455 Kcal)- sopa de pescado: pescado (120g), cebolla (100g), pimiento (100g) y tomate (100g)- kiwi (200g)

- pan (30g)

-------- MEN 68 (1315 Kcal) --------


COMIDA (558 Kcal)- porrusalda: patata (100g), puerro (100g) y bacalao desalado (120g)- kiwi (200g)- pan (30g)

CENA (464 Kcal)- menestra de verduras: guisantes (40g), coliflor (50g), zanahoria (50g), champin (50g) con huevo (60g) escalfado- pera (200g)- pan (30g)

-------- MEN 69 (1334 Kcal) --------


COMIDA (561 Kcal)- ensalada de pasta: macarrones (30g), tomate crudo (100g) y queso de burgos (60g)- kiwi (200g)- pan (30g)

CENA (456 Kcal)- pechuga de pavo (120g) al horno con tomate (150g) y cebolla (50g)- pera (200g)- pan (30g)

-------- MEN 70 (1328 Kcal) --------


COMIDA (552 Kcal)- arroz (30g) con calamares (120g), cebolla (50g) y ajo (6g)- ensalada de lechuga (100g) y pepino (50g)- pera (200g)- pan (30g)

CENA (459 Kcal)- pencas de acelga (100g) con patatas (75g)- merluza (120g) a la plancha- pia (200g)- pan (30g)

-------- MEN 71 (1322 Kcal) --------


COMIDA (555 Kcal)

- lentejas (40g) con verduras: puerro (30g), pimiento (30g), zanahoria (30g), ajo (6g) , tomate (30g) y pollo (100g)- naranja (200g)- pan (30g)

CENA (460 Kcal)- revuelto (60g) de setas (100g)- tomate (150g) con organo- kiwi (200g)- pan (30g)

-------- MEN 72 (1322 Kcal) --------


COMIDA (564 Kcal)- sopa de fideos (30g) con puerro (40g) y zanahoria (40g)- hamburguesa de ternera (100g) a la plancha- pera (200g)- pan (30g)

CENA (463 Kcal)- bacaladilla (120g) a la plancha con pur de patata (100g)- pia (200g)- pan (30g)

-------- MEN 73 (1326 Kcal) --------


COMIDA (563 Kcal)- marmitako: bonito (100g) con patata (100g), cebolla (30g), pimiento verde (30g) y ajo (3g)- escarola (100g)- kiwi (200g)- pan (30g)

CENA (455 Kcal)- lomo de cerdo (100g) a la plancha con championes (150g), cebolla (75g) y ajo (6g)- pera (200g)- pan (30g)

-------- MEN 74 (1340 Kcal) --------


COMIDA (567 Kcal)- arroz (30g) con brcoli (75g) y pechuga de pavo (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (464 Kcal)- merluza (120g) al horno con patata (100g) asada

- ensalada de escarola (75g)- pera (200g)- pan (30g)

-------- MEN 75 (1334 Kcal) --------


COMIDA (567 Kcal)- sopa de pollo: fideos (30g), zanahoria (50g), puerro (50g) y pollo (120g)- cogollos (100g)- naranja (200g)- pan (30g)

CENA (459 Kcal)- tortilla (60g) de calabacn (150g) y tomate (100g)- pera (200g)- pan (30g)

-------- MEN 76 (1329 Kcal) --------


COMIDA (564 Kcal)- guiso de patatas (100g) con salmn (100g), cebolla (30g) y ajo (3g)- pera (200g)- pan (30g)

CENA (457 Kcal)- merluza (120g) en salsa verde: guisantes (40g), esprragos (50g), cebolla (75g) y ajo (10g)- kiwi (200g)- pan (30g)

-------- MEN 77 (1317 Kcal) --------


COMIDA (562 Kcal)- pastel de carne: carne picada de ternera (100g), pur de patatas (100g), tomate (75g), cebolla (50g) y ajo (3g)- kiwi (200g)- pan (30g)

CENA (457 Kcal) - coliflor (150g)- lenguado (120g) a la plancha con cebolla (50g) y pimientos (50g) a la plancha- pera (200g)- pan (30g)

-------- MEN 78 (1308 Kcal) --------

MEDIA MAANA

- naranja (150g)

COMIDA (558 Kcal)- arroz (30g) con huevo (60g) y tomate casero: tomate (100g), cebolla (50g) y ajo (3g)- kiwi (200g)- pan (30g)

CENA (456 Kcal)- brochetas de sepia (120g) a la plancha con tomate (150g)- ensalada variada: lechuga (100g), pepino (50g) y cebolla (30g)- pera (200g)- pan (30g)

-------- MEN 79 (1332 Kcal) --------


COMIDA (555 Kcal)- guiso de pollo (120g) con patata (100g), zanahoria (100g) y cebolla (50g)- kiwi (200g)- pan (30g)

CENA (459 Kcal)- sopa de verduras: puerro (50g), acelga (50g), repollo (50g) y zanahoria (50g)- gallo a la plancha (120g)- pera (200g)- pan (30g)

-------- MEN 80 (1331 Kcal) --------


COMIDA (563 Kcal)- garbanzos (20g) con arroz (15g), cebolla (30g), tomate (30g), pimiento verde (30g), ajo (6g) y carne magra de ternera (100g)- mandarina (200g)- pan (30g)

CENA (460 Kcal)- lacn (70g) a la gallega con patatas (100g) y grelos (100g)- pera (200g)- pan (30g)

-------- MEN 81 (1313 Kcal) --------


COMIDA (557 Kcal)- macarrones (30g) con gambas (120g), setas (75g) y championes (75g)- pera (200g)- pan (30g)

CENA (462 Kcal)- tortilla (60g) de espinacas (100g)- tomate con organo (150g)- kiwi (200g)- pan (30g)

-------- MEN 82 (1318 Kcal) --------


COMIDA (552 Kcal)- alcachofas rehogadas (100g)- mero (120g) al horno con patata asada (75g)- tomate (100g) con organo- kiwi (200g)- pan (30g)

CENA (458 Kcal)- conejo (120g) al horno con tomate (150g) y cebolla (100g)- pera (200g)- pan (30g)

-------- MEN 83 (1323 Kcal) --------


COMIDA (557 Kcal)- judas pintas (40g) con verduras: puerro (50g), pimiento (50g), zanahoria (50g) y pollo (100g)- naranja (200g)- pan (30g)

CENA (457 Kcal)- championes (100g) con cebolla (30g), ajo (3g) y jamn serrano (50g)- ensalada de cannigos (100g)- pera (200g)- pan (30g)

-------- MEN 84 (1328 Kcal) --------


COMIDA (561 Kcal)- sopa de arroz (30g) con cebolla (50g) y ajo (3g)- trucha (100g) a la plancha con tomate (150g) con sal- kiwi (200g)- pan (30g)

CENA (458 Kcal)- muslitos de pollo (120g) asados con verduras a la plancha: berenjena (100g) y calabacn (100g)- mandarina (200g)- pan (30g)

-------- MEN 85 (1335 Kcal) --------


COMIDA (567 Kcal)- tallarines (30g) con verduras: calabacn (50g), calabaza (50g), puerro (50g) y pechuga de pavo (120g) a la plancha- pera (200g)- pan (30g)

CENA (460 Kcal)- ensalada variada: lechuga (100g), tomate (75g), pepino (50g), esprragos (50g) y huevo duro (60g)- kiwi (200g)- pan (30g)

-------- MEN 86 (1317 Kcal) --------


COMIDA (551 Kcal)- lentejas (40g) con carne magra de ternera (80g), puerro (50g), tomate (50g) y pimiento (50g)- mandarina (200g)- pan (30g)

CENA (457 Kcal)- esprragos (150g) con vinagreta: tomate (40g), cebolla (40g) y pimiento (40g)- pescadilla (120g) a la plancha- kiwi (200g)- pan (30g)

-------- MEN 87 (1335 Kcal) --------


COMIDA (561 Kcal)- paella mixta: arroz (30g), pimiento (30g), cebolla (30g), tomate (30g), pollo (50g), calamares (40g), mejillones (40g)- kiwi (200g)- pan (30g)

CENA (466 Kcal)- tortilla (60g) de calabacn (50g) y puerro (50g) y pur de patatas (75g)- naranja (200g)- pan (30g)

-------- MEN 88 (1324 Kcal) --------


COMIDA (556 Kcal)- macarrones (30g) con tomate (150g) y ajo (9g)

- filetes de lenguado (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (459 Kcal)- carne asada (100g) con setas (100g) a la plancha- ensalada de tomate (75g) con lechuga (75g)- mandarina (200g)- pan (30g)

-------- MEN 89 (1333 Kcal) --------


COMIDA (561 Kcal)- judas verdes (100g) con patatas (75g)- pechuga de pollo (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (464 Kcal)- sopas de ajo: pan (50g), ajo (10g) y huevo (60g)- tomate (150g) con sal y organo- naranja (200g)

-------- MEN 90 (1326 Kcal) --------


COMIDA (558 Kcal)- lombarda (150g) rehogada con ajo (6g)- sardinas (100g) a la plancha con ensalada: tomate (75g), zanahoria (75g) y lechuga (75g)- kiwi (200g)- pan (30g)

CENA (459 Kcal)- guiso de raya (120g) con patatas (75g), tomate (40g), pimiento (40g), cebolla (40g) y ajo (3g)- naranja (200g)- pan (30g)


COMIDA (561 Kcal)- paella mixta: arroz (30g), mejillones (40g), calamares (40g), pollo (50g), tomate (30g), cebolla (30g) y pimiento (30g)- kiwi (200g)- pan (30g)

CENA (458 Kcal)- sopa de verduras: puerro (50g), zanahoria (50g) y acelga (50g)- filetes de lenguado (120g) al horno con esprragos trigueros (50g)- pera (200g)- pan (30g)

-------- MEN 28 (1340 Kcal) --------


COMIDA- garbanzos (30g) a la vinagreta: tomate (20g), cebolla (20g), pimiento (20g)- pechuga de pollo (120g) al horno- mandarina (200g)- pan (30g)

CENA (472 Kcal)- verduras salteadas: puerro (75g), zanahoria (50g) y calabacn (100g)- huevo (60g) a la plancha- pera (200g)- pan (30g)

-------- MEN 29 (1337 Kcal) --------

MEDIA MAANA - mandarina (150g)

COMIDA (570 Kcal)- ensalada verde : lechuga (50g), cannigos (50g), escarola (50g)- brochetas de pollo (120g) con champin (50g)- meln (300g)- pan (30g)

CENA (468 Kcal) - pur de calabaza (100g)y patata (75g)- lubina (120g) al limn (25g)- mandarina (200g)- pan (30g)

-------- MEN 30 (1335 Kcal) --------


COMIDA (563 Kcal)- consom (200cc)- albndigas de ternera (100g) con zanahorias (20g) y patatas (100g)- mandarina (200g)- pan (30g)

CENA (464 Kcal) - patata asada (100g)- pescadilla (120g) al horno con pimientos de piquillo (50g)- pera (200g)- pan (30g)

-------- MEN 46 (1327 Kcal) --------


COMIDA (558Kcal)- garbanzos (40g) con bacalao (120g) y espinacas (50g)- mandarinas (200g)- pan (30g)

CENA (461 Kcal)- tortilla (60g) de calabacn (150g)- escarola (100g)

- pera (200g)- pan (30g)

-------- MEN 47 (1336 Kcal) --------


COMIDA (564 Kcal)- albndigas de pollo (120g) con patatas (100g), zanahoria (50g) y cebolla (50g)- pera (200g)- pan (30g)

CENA (464 Kcal)- sardinas (100g) a la plancha con cebolla (40g), calabacn (40g) y tomate (40g) a la plancha- mandarina (200g)- pan (30g)

-------- MEN 48 (1337 Kcal) --------


COMIDA (565 Kcal)- macarrones (30g) con pollo (120g)- ensalada de tomate (50g) y lechuga (50g)- naranja (200g)- pan (30g)

CENA (467 Kcal)- guiso de conejo (120g) con alcachofas (150g), cebolla (50g), pimiento verde (50g) y ajo (6g)- pera (200g)- pan (30g)

-------- MEN 49 (1338 Kcal) --------


COMIDA (564 Kcal)- arroz (30g) con alcachofas (100g) y jamn serrano (60g)- pera (200g)- pan (30g)

CENA (466 Kcal)- pur de calabaza (100g) y patata (75g)- lubina a la plancha (120g)- mandarina (200g)- pan (30g)

-------- MEN 50 (1334 Kcal) --------


COMIDA (560 Kcal)- guiso de mero (120g) con patatas (100g) y puerro (75g)- kiwi (200g)- pan (30g)

CENA (466 Kcal)- tortilla (60g) con menestra de verdura: guisantes (20g), zanahoria (50g), alcachofa (50g), coliflor (50g)

- lechuga (100g)- pera (200g)- pan (30g)

-------- MEN 51 (1336 Kcal) --------


COMIDA (565 Kcal)- judas blancas (40g) con verduras: espinacas (30g), calabaza (30g), zanahoria (30g) y carne de ternera (100g)- naranja (200g)- pan (30g)

CENA (469 Kcal)- calabacn relleno: calabacn (150g), puerro (50g), zanahoria (50g) y jamn cocido (50g)- tomate con organo (100g)- kiwi (200g)- pan (30g)

-------- MEN 52 (1311 Kcal) --------


COMIDA (559 Kcal)- espaguetis (30g) con tomate (50g) y carne picada (100g)- kiwi (200g)- pan (30g)

CENA (457 Kcal)- filetes de gallo (120g) a la plancha con ensalada variada: lechuga (100g), tomate (75g), cebolla (30g), zanahoria (50g) y pimiento (30g)- pera (200g)- pan (30g)

-------- MEN 53 (1316 Kcal) --------


COMIDA (558 Kcal)- arroz a la cubana: arroz (30g), tomate (100g), cebolla (50g) y huevo a la plancha (60g)- kiwi (200g)- pan (30g)

CENA (466 Kcal)- sopa de pescado (120g) con verduras: puerro (50g), repollo (50g), zanahoria (50g), tomate (50g) y acelgas (50g)- pera (200g)- pan (30g)

-------- MEN 54 (1327 Kcal) --------


COMIDA (558Kcal)- tallarines (30g) con esprragos trigueros (50g), calabacn (50g) y pechuga de pavo a la plancha (120g)- kiwi (200g)

- pan (30g)

CENA (461 Kcal)- merluza (120g) en salsa con cebolla (50g), puerro (50g) y ajo (10g)- ensalada de tomate (150g) con cebolla (50g)- pera (200g)- pan (30g)

-------- MEN 55 (1322 Kcal) --------


COMIDA (569 Kcal)- garbanzos (20g) con arroz (15g), cebolla (50g) y carne (100g)- pera (200g)- pan (30g)

CENA (459 Kcal)- bacalao (120g) al horno con pimiento (50g), cebolla (50g) y ajo (3g)- ensalada de tomate (150g) - kiwi (200g)- pan (30g)

-------- MEN 56 (1314 Kcal) --------


COMIDA (559 Kcal)- sopa de verduras: zanahoria (50g), puerro (50g), acelga (50g) y repollo (50g)- salmn a la plancha (100g)- kiwi (200g)- pan (30g)

CENA (460 Kcal)- pescadilla (120g) al horno con patatas (100g) al vapor- pera (200g)- pan (30g)

-------- MEN 57 (1327 Kcal) --------


COMIDA (567 Kcal)- pechuga de pollo (120g) asada con patata (100g)- ensalada variada: tomate (75g), lechuga (75g) y pepino (50g)- pera (200g)- pan (30g)

CENA (452 Kcal)- revuelto (60g) de esprragos trigueros (100g) y espinacas (100g)- kiwi (200g)- pan (30g)

-------- MEN 58 (1318 Kcal) --------


COMIDA (551 Kcal)- coliflor (150g) con patata (100g)

- filetes de lenguado (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (464 Kcal)- habas (40g) con jamn serrano (50g) y cebolla (50g)- tomate (100g) con organo- pera (200g)- pan (30g)

-------- MEN 59 (1331 Kcal) --------


COMIDA (559 Kcal)- tallarines (30g) con gambas (60g) y calamares (60g)- ensalada mixta: tomate (75g), lechuga (75g) y cebolla (30g)- kiwi (200g)- pan (30g)

CENA (462 Kcal)- sopa castellana: pan (50g), zanahoria (50g), puerro (50g) y huevo (60g)- naranja (200g)

-------- MEN 60 (1327 Kcal) --------


COMIDA (555 Kcal)- arroz (15g), con guisantes (20g) y calabaza (100g)- mero (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (463 Kcal)- pechuga de pavo (120g) a la plancha con championes (100g) a la plancha y tomate (150g) crudo- pera (200g)- pan (30g)

-------- MEN 61 (1326 Kcal) --------


COMIDA (567 Kcal)- judas blancas (40g) con carne (100g), cebolla (30g) y pimiento (30g)- pera (200g)- pan (30g)

CENA (456 Kcal)- revuelto (60g) de setas (100g) y esprragos trigueros (100g)- kiwi (200g)- pan (30g)

-------- MEN 62 (1342 Kcal) --------


COMIDA (563 Kcal)

- macarrones (30g) con pollo (120g)- ensalada de tomate (75g)- kiwi (200g)- pan (30g)

CENA (451 Kcal)- sopa de verduras: acelgas (50g), repollo (50g), zanahoria (50g), puerro (50g) y apio (50g)- pescadilla (120g) al horno- pera (200g)- pan (30g)

MEN 63 (1327 Kcal)


COMIDA (568 Kcal)- garbanzos (40g) con pollo (60g), carne de ternera magra (50g), cebolla (50g) y ajo (6g)- naranja (200g)- pan (30g)

CENA (451 Kcal)- huevo (60g) a la plancha con pisto: tomate (50g), cebolla (50g), pimiento (50g), calabacn (50g) y berenjena (50g)- pera (200g)- pan (30g)

-------- MEN 64 (1344 Kcal) --------


COMIDA (569 Kcal)- arroz (30g) con mero (120g) al horno- kiwi (200g)- pan (30g)

CENA (466 Kcal)- guiso de conejo (120g) con patatas (75g), cebolla (50g), pimiento (50g) y ajo (3g)- mandarina (200g)- pan (30g)

-------- MEN 65 (1320 Kcal) --------


COMIDA (560 Kcal)- guiso de carne de ternera (100g) con patatas (100g), cebolla (50g), pimiento (50g) y ajo (6g)- ensalada de lechuga (75g) y tomate (75g)- pera (200g)- pan (30g)

CENA (456 Kcal)- bacalao (120g) al horno con pimiento (100g) y tomate (150g)- kiwi (200g)- pan (30g)

-------- MEN 66 (1340 Kcal) --------


COMIDA (552 Kcal)- espagueti (30g) con verduras: zanahoria (50g), puerro (50g), calabacn (50g) y sepia (120g) a la plancha- pia (200g)- pan (30g)

CENA (466 Kcal)- caballa (100g) al horno- ensalada mixta: lechuga (75g), tomate (75g) y cebolla (30g)- naranja (200g)- pan (30g)

-------- MEN 67 (1324 Kcal) --------


COMIDA (561 Kcal)- arroz (30g) con verduras: calabacn (50g), setas (50g), esprragos (50g) y gambas (120g)- pera (200g)- pan (30g)

CENA (455 Kcal)- sopa de pescado: pescado (120g), cebolla (100g), pimiento (100g) y tomate (100g)- kiwi (200g)- pan (30g)

-------- MEN 68 (1315 Kcal) --------


COMIDA (558 Kcal)- porrusalda: patata (100g), puerro (100g) y bacalao desalado (120g)- kiwi (200g)- pan (30g)

CENA (464 Kcal)- menestra de verduras: guisantes (40g), coliflor (50g), zanahoria (50g), champin (50g) con huevo (60g) escalfado- pera (200g)- pan (30g)

-------- MEN 69 (1334 Kcal) --------


COMIDA (561 Kcal)- ensalada de pasta: macarrones (30g), tomate crudo (100g) y queso de burgos (60g)- kiwi (200g)- pan (30g)

CENA (456 Kcal)- pechuga de pavo (120g) al horno con tomate (150g) y cebolla (50g)- pera (200g)- pan (30g)

-------- MEN 70 (1328 Kcal) --------


COMIDA (552 Kcal)- arroz (30g) con calamares (120g), cebolla (50g) y ajo (6g)- ensalada de lechuga (100g) y pepino (50g)- pera (200g)- pan (30g)

CENA (459 Kcal)- pencas de acelga (100g) con patatas (75g)- merluza (120g) a la plancha- pia (200g)- pan (30g)

-------- MEN 71 (1322 Kcal) --------


COMIDA (555 Kcal)- lentejas (40g) con verduras: puerro (30g), pimiento (30g), zanahoria (30g), ajo (6g) , tomate (30g) y pollo (100g)- naranja (200g)- pan (30g)

CENA (460 Kcal)- revuelto (60g) de setas (100g)- tomate (150g) con organo- kiwi (200g)- pan (30g)

-------- MEN 72 (1322 Kcal) --------


COMIDA (564 Kcal)- sopa de fideos (30g) con puerro (40g) y zanahoria (40g)- hamburguesa de ternera (100g) a la plancha- pera (200g)- pan (30g)

CENA (463 Kcal)- bacaladilla (120g) a la plancha con pur de patata (100g)- pia (200g)- pan (30g)

-------- MEN 73 (1326 Kcal) --------


COMIDA (563 Kcal)- marmitako: bonito (100g) con patata (100g), cebolla (30g), pimiento verde (30g) y ajo (3g)- escarola (100g)- kiwi (200g)- pan (30g)

CENA (455 Kcal)- lomo de cerdo (100g) a la plancha con championes (150g), cebolla (75g) y ajo (6g)- pera (200g)- pan (30g)

-------- MEN 74 (1340 Kcal) --------


COMIDA (567 Kcal)- arroz (30g) con brcoli (75g) y pechuga de pavo (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (464 Kcal)- merluza (120g) al horno con patata (100g) asada- ensalada de escarola (75g)- pera (200g)- pan (30g)

-------- MEN 75 (1334 Kcal) --------


COMIDA (567 Kcal)- sopa de pollo: fideos (30g), zanahoria (50g), puerro (50g) y pollo (120g)- cogollos (100g)- naranja (200g)- pan (30g)

CENA (459 Kcal)- tortilla (60g) de calabacn (150g) y tomate (100g)- pera (200g)- pan (30g)

-------- MEN 76 (1329 Kcal) --------


COMIDA (564 Kcal)- guiso de patatas (100g) con salmn (100g), cebolla (30g) y ajo (3g)- pera (200g)- pan (30g)

CENA (457 Kcal)- merluza (120g) en salsa verde: guisantes (40g), esprragos (50g), cebolla (75g) y ajo (10g)- kiwi (200g)- pan (30g)

-------- MEN 77 (1317 Kcal) --------


COMIDA (562 Kcal)- pastel de carne: carne picada de ternera (100g), pur de patatas (100g), tomate (75g), cebolla (50g) y ajo (3g)- kiwi (200g)- pan (30g)

CENA (457 Kcal) - coliflor (150g)- lenguado (120g) a la plancha con cebolla (50g) y pimientos (50g) a la plancha- pera (200g)- pan (30g)

-------- MEN 78 (1308 Kcal) --------


COMIDA (558 Kcal)- arroz (30g) con huevo (60g) y tomate casero: tomate (100g), cebolla (50g) y ajo (3g)- kiwi (200g)- pan (30g)

CENA (456 Kcal)- brochetas de sepia (120g) a la plancha con tomate (150g)- ensalada variada: lechuga (100g), pepino (50g) y cebolla (30g)- pera (200g)- pan (30g)

-------- MEN 79 (1332 Kcal) --------


COMIDA (555 Kcal)- guiso de pollo (120g) con patata (100g), zanahoria (100g) y cebolla (50g)- kiwi (200g)- pan (30g)

CENA (459 Kcal)- sopa de verduras: puerro (50g), acelga (50g), repollo (50g) y zanahoria (50g)- gallo a la plancha (120g)- pera (200g)- pan (30g)

-------- MEN 80 (1331 Kcal) --------


COMIDA (563 Kcal)- garbanzos (20g) con arroz (15g), cebolla (30g), tomate (30g), pimiento verde (30g), ajo (6g) y carne magra de ternera (100g)- mandarina (200g)- pan (30g)

CENA (460 Kcal)- lacn (70g) a la gallega con patatas (100g) y grelos (100g)- pera (200g)- pan (30g)

-------- MEN 81 (1313 Kcal) --------


COMIDA (557 Kcal)- macarrones (30g) con gambas (120g), setas (75g) y championes (75g)- pera (200g)- pan (30g)

CENA (462 Kcal)- tortilla (60g) de espinacas (100g)- tomate con organo (150g)- kiwi (200g)- pan (30g)

-------- MEN 82 (1318 Kcal) --------


COMIDA (552 Kcal)- alcachofas rehogadas (100g)- mero (120g) al horno con patata asada (75g)- tomate (100g) con organo- kiwi (200g)- pan (30g)

CENA (458 Kcal)- conejo (120g) al horno con tomate (150g) y cebolla (100g)- pera (200g)- pan (30g)

-------- MEN 83 (1323 Kcal) --------


COMIDA (557 Kcal)- judas pintas (40g) con verduras: puerro (50g), pimiento (50g), zanahoria (50g) y pollo (100g)- naranja (200g)- pan (30g)

CENA (457 Kcal)- championes (100g) con cebolla (30g), ajo (3g) y jamn serrano (50g)- ensalada de cannigos (100g)- pera (200g)- pan (30g)

-------- MEN 84 (1328 Kcal) --------


COMIDA (561 Kcal)- sopa de arroz (30g) con cebolla (50g) y ajo (3g)- trucha (100g) a la plancha con tomate (150g) con sal- kiwi (200g)- pan (30g)

CENA (458 Kcal)- muslitos de pollo (120g) asados con verduras a la plancha: berenjena (100g) y calabacn (100g)- mandarina (200g)- pan (30g)

-------- MEN 85 (1335 Kcal) --------


COMIDA (567 Kcal)- tallarines (30g) con verduras: calabacn (50g), calabaza (50g), puerro (50g) y pechuga de pavo (120g) a la plancha- pera (200g)- pan (30g)

CENA (460 Kcal)- ensalada variada: lechuga (100g), tomate (75g), pepino (50g), esprragos (50g) y huevo duro (60g)- kiwi (200g)

- pan (30g)

-------- MEN 86 (1317 Kcal) --------


COMIDA (551 Kcal)- lentejas (40g) con carne magra de ternera (80g), puerro (50g), tomate (50g) y pimiento (50g)- mandarina (200g)- pan (30g)

CENA (457 Kcal)- esprragos (150g) con vinagreta: tomate (40g), cebolla (40g) y pimiento (40g)- pescadilla (120g) a la plancha- kiwi (200g)- pan (30g)

-------- MEN 87 (1335 Kcal) --------


COMIDA (561 Kcal)- paella mixta: arroz (30g), pimiento (30g), cebolla (30g), tomate (30g), pollo (50g), calamares (40g), mejillones (40g)- kiwi (200g)- pan (30g)

CENA (466 Kcal)- tortilla (60g) de calabacn (50g) y puerro (50g) y pur de patatas (75g)- naranja (200g)- pan (30g)

-------- MEN 88 (1324 Kcal) --------


COMIDA (556 Kcal)- macarrones (30g) con tomate (150g) y ajo (9g)- filetes de lenguado (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (459 Kcal)- carne asada (100g) con setas (100g) a la plancha- ensalada de tomate (75g) con lechuga (75g)- mandarina (200g)- pan (30g)

-------- MEN 89 (1333 Kcal) --------


COMIDA (561 Kcal)- judas verdes (100g) con patatas (75g)- pechuga de pollo (120g) a la plancha- kiwi (200g)- pan (30g)

CENA (464 Kcal)

- sopas de ajo: pan (50g), ajo (10g) y huevo (60g)- tomate (150g) con sal y organo- naranja (200g)

-------- MEN 90 (1326 Kcal) --------


COMIDA (558 Kcal)- lombarda (150g) rehogada con ajo (6g)- sardinas (100g) a la plancha con ensalada: tomate (75g), zanahoria (75g) y lechuga (75g)- kiwi (200g)- pan (30g)

CENA (459 Kcal)- guiso de raya (120g) con patatas (75g), tomate (40g), pimiento (40g), cebolla (40g) y ajo (3g)- naranja (200g)- pan (30g)

ALTERNATIVAS DE FRUTAS

100g de naranja, pera, manzana, pia, melocotn, kiwi, cerezas 150g de meln, sanda, fresa, frambuesa50g de pltano, uvas, higos y chirimoyas

ALTERNATIVAS DE VERDURAS

300g de lechuga, acelgas, espinacas, calabacn, berenjena, coliflor, setas, escarola, tomates, pepinos, endibias, pimientos, esprragos 150g de zanahoria, alcachofa, judas verdes, puerro y cebolla

Primeros 90 Menús Para Adelgazar de Saber Vivir

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