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Plan De Nutrición Lic PLAN DE NUTRICIÓN LIC. NUT. CINDY SUÁREZ CÉDULA PROFESIONAL: 10055741 PLAN DE NUTRICIÓN Especialista en nutrición deportiva y educadora en Diabetes DESAYUNO SNACK COMIDA SNACK CENA CHILAQUILES YOGURT ROLLITOS DE SNACK TACOS DE POLLO FIT CON FRUTA MILANESA DE RES LUN 3 tostadas de nopal. 200 g de yogurt griego natural. 3 tostadas de nopal. 2 huevos cocidos (solo la clara). 3 hojas de lechuga orejona. 90 g de pechuga de pollo desmenuzada. 50 g de manzana en cubos. 90 g de pechuga de pollo desmenuzada. 30 g de pechuga de pavo. 150 g de pechuga de pollo guisada con 30 g de queso panela espolvoreado 20 g de granola. 30 g de queso panela espolvoreado. 1 rice cake + 1 c de crema de cacahuate. salsa de tomote y cebolla en rajitas. Salsa de tomate al gusto. 3 corazones de nuez. Salsa de tomate al gusto. 30 g de aguacate. Limón y salsa al gusto. HUEVO CON JAMÓN DE PAVO FRUTA CON COTTAGE FAJITAS DE POLLO SNACK QUESO EN SALSA MAR 1 huevo + 4 claras 100 g de fresas 150 g de milanesa de pollo. 1 sobre de atún gourmet. 150 g de queso panela guisado con: 2 reb de pechuga de pavo 1 paq de berry nuts 1/2 tza de chile morrón, calabacita, zanaho- 1 paq de tostaditas susalia o 1 rice cake. Chile poblano, cebolla. 1/2 tza de espinacas 60 g de queso cottage + 2 c de yogurt ria, cebolla y champiñón. 1 tza de salsa de tomate rojo. 3 tortillas delgaditas griego 1 paq de salmas o 50 g de quinoa. 30 g de aguacate. 5 almendras ENSALADA 1 tza de espinaca + 6 pzas de tomate cherry. HOT CAKES DE AVENA SNACK TOSTADAS DE PICADILLO SNACK ENSALADA DE POLLO MIÉ 30 g de avena. 2 rice cake delgaditos. 150 g de picadillo guisado al gusto 125 g de yogurt griego natural. 120 g de pechuga de pollo desmenuzada. 1/2 scoop de proteína (opcional). 30 g de requesón. (excepto papa). (usar endulzante sin calorías). 1/2 tza de zanahoria, apio y chile morrón 1 c de polvo para hornear. 60 g de pechuga de pavo. 3 tostadas de nopal. 50 g de fresas rebanadas. previamente cocido. 1 huevo o 2 claras. Salsa al gusto. 1/4 pza de aguacate. 1 c de yogurt griego + 1 c de mayonesa 1/4 tza de leche de almendra sin azúcar. Salsa al gusto. baja en grasa. Stevia, canilla y canela al gusto (en caso de 30 g de aguacate. no usar proteína en polvo). VERDURAS Limón. *Batir e ir haciendo los hot cakes del tamaño 1/2 tza de ejotes + 1/4 tza de champiñones Cama de espinacas. al gusto guisadoos. Topping: miel sabor maple sin azúcar. DESAYUNO SNACK COMIDA SNACK CENA SANDWICH DE PAVO YOGURT CON FRUTA ATÚN O PESCADO A LA PLANCHA SNACK MACHACADO CON HUEVO JUE 2 reb de pan integral Sara lee tostado. 200 g de yogurt griego natural. 150 g de lomo de atún o pescado a la 100 g de melón. 1 huevo + 4 claras. 20 g de aguacate. 50 g de manzana. plancha sazonada con sal, pimienta y 60 g de queso cottage. 10 g de carne seca. 80 g de pechuga de pavo. 20 g de granola. perejil deshidratado. 5 almendras. 1/2 tza de pico de gallo. 50 g de queso panela. 3 corazones de nuez. 80 g de camote o 50 g de quinoa. 30 g de aguacate. 1 reb de tomate. Espinaca. VERDURAS Mostaza al gusto. 2 varas de espárragos. 2 tomates cherry a la plancha. 2 champiñones a la plancha sazonados. HUEVO CON ESPINACAS COTTAGE CON FRUTA CALDO TLALPEÑO SNACK POLLO ASADO VIE 1 huevo + 4 claras. 60 g de queso cottage. 2 tzas de consome de pollo con: 30 g de pechuga de pavo + 2 huevos 150 g de pechuga de pollo asada previa- 1/2 tza de espinaca. 2 C de yogurt griego natural. Calabacita, zanahoria, apio, chayote cocidos (solo la clara). mente marinado con: mostaza, limón y tajin 1 champiñon picado. 50 g manzana en cubos. 120 g de pechuga de pollo desmenuzada. bajo en sodio. 1/4 pza de aguacate. 5 almendras. 40 g de queso panela. 1 gelatina light (opcional). 1 penca de nopal asada + 20 g de queso 80 g de frijoles molidos o 3 tortillas delga- 50 g de arroz integral. asadero light. ditas. Limón y chipotle al gusto. 1/4 pza de aguacate. SINCRONIZADA SNACK PECHUGA DE POLLO SNACK SÁB EN SALSA DE TOMATE LIBRE 2 tortillas de avena. 1 paq de mini chocke obleas (caja rosa). 150 g de pechuga de pollo desmenuzada 1 scoop de proteína o bien 1 tza de leche 120 g de pechuga de pollo desmenuado 50 g de manzana en cubos. guisada con: cebolla, chile morrón verde. de almendra + 125 g de yogurt griego guisado con espinacas, champiñones y chile 1 scoop de proteína. 1 tza de salsa de tomate hecha con: (licuado). chipotle. 1 tomate rojo, 1 pedacito de cebolla, ajo, sal 1 C de café soluble (opcinal). 30 g de queso panela. y pimienta. 1/4 pza de aguacate. ENSALADA 1 tza de espinaca. 2 tomates cherry. 1 C de vinagreta. AVOCADO TOAST SNACK CARNE ASADA SNACK POLLO ASADO DOM 2 reb de pan integral. 100 g de fresas. 150 g de sirloin asado o a la plancha. 1 sobre de atún gourmet. 150 g de pechuga de pollo a la 30 g de aguacate machacado en el pan. 200 g de yogurt griego natural. 1 portobello asado, agregarle aceite de 20 g de aguacate. plancha sazonado al gusto. 2 huevos estrellados. 20 g de granola. oliva. 1 tza de ensalada verde o pepino con limón 1/2 tza de brócoli o ejotes. 5 almendras picadas. y tajin. 1/2 tz de champiónes. Y comer aparte: ENSALADA 30 g de aguacate. 4 claras de huevo preparadas al gusto. 1 tza de lechuga orejona + 1/2 tza de 30 g de salsa bufalo light (HEB). tomate picado. 30 g de aguacate. RECOMENDACIONES Botanas permitidas: chicha- Tomar mínimo 2 litros de rrones de cerdo, botana COMIDA LIBRE: 1 comida a la agua natural (independientes Se puede incluir cualquier deshidratada de verdura, semana, puede ser el día y a la tipo de té (manzanilla, verde, a la del ejercicio). botana de verdura verdura hora que prefieras. canela, menta, etc.). con limón y tajin. Evitar las frituras. En caso de tomar aguas de sabor, Evitar el consumo de Evitar las preparaciones alcohol. En caso de tomarlo fritas y/o empanizadas. que sean naturales y endulzarlas preferir whisky o tequila en con stevia o splenda. La verdura es totalmente pequeña cantidad. libre, excepto ZANAHORIA y Entre cada tiempo de BETABEL. comida dejar pasar 3 horas No hacer ayunos, ni dejar de En caso de tener antojos dulces: consumir alimento por un aproximadamente. rango grande de tiempo. Gelatina light, chocolate amargo, snacks mencionados en marcas recomendadas, proteína en polvo. Evitar el consumo de refrescos y/o bebidas azucaradas. Se puede tomar café siempre y cuando no lleve azúcar ni crema. MARCAS RECOMENDADAS • Leche de almendras/coco/soya: Es libre siempre y cuando venga sin azúcar • Leche de vaca: LALA 100 (tapa plateada) • Pan integral: Sara Lee 45 kcal, Natures own 40 kcal • Pan de hamburguesa: Natures own, THIN • Claras de huevo: San Juan • Crema de cacahuate: cualquiera que sea órganica o bien que tenga menos de 3 gramos de azúcar • Harina de almendras: HEB, Costco • Miel de maple sin azúcar: HEB • Rice cake: HEB, Sanissimo, o cualquiera que sea sin sabor. • Tostadas de nopal: Susalia, susalitas, tortiregias, triger, delgaditas. • Tortillas: Tortiregias delgaditas (HEB), La luz delgaditas, triger, de nopal, fibrela • Tostadas horneadas: Sanissimo, Salmas • Aceite para cocinar: Canoil (puro de canola) • Yogurt griego natural: Greek Plain (HEB), Kirkland (Costco), Fage, Chobani • Atún: Tuny premium, dolores premium, tuny premium, mazatún • Agua de Jamaica: Infusionate o Jamaica Fit (farmacias del ahorro) • Granola: Dasavena o Berry nuts en cualquiera de sus presentaciones • Galletas de avena: SOE (splenda), Martani • Barras de proteína: Buscar que tenga más de 15 g de proteína y menos de 5 g de azúcar. Ejemplos: Kirkland (Costco), ONE, ON, MP Combact y Machtseed (super naturista en el centro de Mty, o de venta en linea directo de la página de IG o FB). • Proteína: buscar que sea una proteína de suero de leche isolatada y sin carbohidratos. Ejemplos: ISO100, Isopure, Isolate (ON), Costco, Whey proteín (ON), Costco, MP Combact (Costco), Sascha fitness y NBC (Revisar con la nutrióloga en donde puedes conseguirla). • Proteína vegetal: Falcon • Palomitas de maíz: Slim pop o 4Bubbies. • Fruta deshidratada y enchilada: La cueva (nopales y manzana) • Antojos salados: chicharrones de cerdo (Bokados, HEB, etc.), botana de jícama, betabel, camote deshidratado, churritos susalia de amaranto, palomitas de maíz hechas con aire, fruta deshidratada y enchilada (la cueva). • Antojos dulces: Don´t worry 5 kcal (Costco), Merengues Don´t worry, mini snack de amaranto (costco), choco obleas, chocolate amargo (turin, carlos v, larin, o 90% cacao), muffins KETO (ejemplo: be healthy). • Bebidas son sabor sin azúcar y sin gas: Nature Factory, Clight, té lipton diet, be light..
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