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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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  • Thank You for Your Your Continued Support

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    kids GUACAMOLE & CHIPS | made fresh | 5 TACOS | beef • chicken • fish |2.5 QUESADILLA | cheese | 2 cheese-chicken | 3.5 GRILLED CHICKEN | avocado & choice of rice & beans or waffle fries |10 STEAMED BROCCOLI | niños, eat your broccoli! | 3 APPLES & CARROTS | fresh sliced, organic | 3 (all corn tortillas are non-gmo & gluten free) STRAWBERRY PUREE & LIMEADE | 3 non-alcoholic beverages TO-GO JARRITOS® MEXICAN SODA | pineapple • mango • mandarin | 3.5 SIDRAL MUNDET MEXICAN SODA | apple | 3.5 MEXICAN COCA-COLA® | 3.5 MEXICAN ORANGE FANTA® | 3.5 Thank you for your TOPO CHICO® SPARKLING WATER MEXICO | mineral | 750ml 6 BOING!® JUICE | mango • guava | 3.5 your continued PANNA | 750ml | 6 support 16 NORTH MAIN ST. SOUTH NORWALK, CT 06854 TEL: 203-939-1620 EVARITOS.COM @EVARITOS starters tacos 2 tacos per order All Tacos Served Family Style BEEF | grilled onions, peppers, salsa morita | 8.5 GUACAMOLE | pico de gallo, chips, serrano pepper | 11 add oaxacan chapulines | 3 CHORIZO | potato, brussel sprouts, salsa verde (substitute lentil vegan chorizo) | 7.5 | salsa morita, corn tortilla chips | CHIPS & SALSA 3.5 PORK CARNITAS | salsa roja, cilantro | 7.5 SALSA TOUR | 7 salsas, chips | 9.5 FISH AL CARBON | pico de gallo, spicy mayo, cactus | 9 chilie de arbol | salsa roja | morita | salsa verde | avocado | borracha | mole negro CAULIFLOWER MOLE | roasted cauliflower, mole negro, plantains, pickled onion | 7.5 LAMB BARBACOA | grilled onion, salsa chile de arbol | 9 (all corn tortillas are non-gmo & gluten free) OAXACAN QUESADILLA | hand pressed tortilla,
  • Sharing & Appetizers Street Tacos

    Sharing & Appetizers Street Tacos

    Crafted Mexican Food EL pecado is a boutique Baja inspired eatery committed to serving the freshest natural local ingredients, produce & all natural hormone free meats prepared daily with authentic Mexican spices and flavor homemade tortillas chips salsa & cold crafted drinks. ***fOOD IS HANDCRAFTED PLEASE ALLOW A FEW EXTRA MINUTES FOR YOUR ORDER*** Sharing & appetizers Entrées CHIPS & SALSA 7 Crazy dogg 10 Bottomless house-made tortilla chips and roasted tomato salsa Mexican style bacon wrapped hotdog, ketchup, mayo, pico de gallo & salsa verde GUACAMOLE 7 Birria Ramen 10 house-made tortilla chips and avocado with lime Ramen noodles topped with our delicious birria HOT Cheeto Fries 8 “WaQ” Quesadilla 13 hot cheetos and french fries topped with Nacho cheese and chipotle sauce Birria filled 12” flour tortilla, Grilled monterey jack cheese, PICO DE GALLO, raw green salsa and green salsa. Nachos Libre 10 Fresh Tortilla chips, Nacho cheese, monterey jack cheese, pico de gallo, Chikibaby TAQUITOS 12 sour cream combination of salsas yoUR CHOICE OF 3 Chicken OR POTATO TAQUITOS Add Steak, CHICKEN or carnitas 3 sour cream, rOMAINE l lettuce, red and green salsa, add guacamole 3 picKled carrot and onions sIDE OF spanish rice AND a side of peruano beans Sinful Sliders 10 add guacamole 3 carnitas, chipotle sauce, green saucce, Grilled onions, side of fries 2 chipotle chicken sandwich 10 Bacon wrapped dates 12 fried Chicken chipotle sauce 3 bacon wrapped dates stuffed with goat chesse. coachella cHEESEBURGER 10 Wings El Pecado 13 aLL BEEF PATTY, mayo, ketchup, Grilled onions, rOMAINE LETTUCE, side of fries 6 wings tossed in buffalo sauce Includes house dressing Birria gRILLED chEESE 12 aN ARTISAN BREAD WITH amERICAN cHEESE AND cHIHUAHUA CHEESE, BIRRIA, CILANTRO AND TEMPURA CAULIFLOWER BITES 9 ONION.