Weight in

Food Item PROTEIN CALORIES

grams
pollo 0.00 0.0
res 0.00 0.0
Salmon 0.00 0.0
claras de huevo 50 5.50 26.0
yogurt griego 150 15.00 85.8
queso cotage 100 11.00 98.0
Quinoa 0.00 0.0
Garbanzos 0.00 0.0
Lenteja 0.00 0.0
Almendras 0.00 0.0
Mantequilla de maní 0.00 0.0
Frijoles Negros 0.00 0.0
brocoli 0.00 0.0
Espinaca 0.00 0.0
Avena 0.00 0.0
Arroz integral 0.00 0.0
Protein Powder 60 48 226.2
Espárrago: 0.00 0.0
Tomates cherry 0.00 0.0
Apio: 0.00 0.0
Lechuga: 0.00 0.0
PEPINO 0.00 0.0
CEBOLLA 0.00 0.0
CHAMPIÑONES 0.00 0.0
LECHE DE ALMENDRAS 0.00 0.0
 AGUACATE 0.00 0.0
Camarón 0.00 0.0
Calabacín: 0.00 0.0
Mezcla de verduras: 0.00 0.0
Frambuesas 0.00 0.0
Queso Feta: 0.00 0.0
camote 0.00 0.0
Filete de pescado 0.00 0.0
Palomitas de maíz
0.00 0.0
instantáneas:
Semillas de chía: 0.00 0.0
Arroz blanco (cocido): 0.00 0.0
Pasta (cocida, 0.00 0.0
Jamón Chiken 0.00 0.0
Ajonjolí 0.00 0.0
Pan blanco: 0.00 0.0
rice cake 0.00 0.0
Papel de arroz 0.00 0.0
Hoja de algas: 0.00 0.0
slice of turkey 0.00 0.0
PAPA 0.00 0.0
TORTILLA DE HARINA 0.00 0.0
BLUEBERRY 0.00 0.0
QUESO MEX 0.00 0.0
pan integral 0.00 0.0
Lata de Atún 0.00 0.0
tocino de pavo 0.00 0.0
 hotcakes 0.00 0.0
pasta de chicharo 0.00 0.0
tofu 100 8.20 82.3
piel de pescado 0.00 0.0
pan 0 0
leche de proteina 360 8.64 129.6

freidora de aire de patata 0.00 0.0

total 96.34 647.9
restantes 23.66 152.1
goal 120.00 800.0
9.00 40.0
2.00 1479.1

ads
FAT FIBRA CARBS

0.00 0.00 0.00 Breakfast

0.00 0.00 0.00
0.00 0.00 0.00
0.10 0.00 0.35
0.00 0.00 5.40 Snack:
4.30 0.00 3.40
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00 Lunch:
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00 Snack:
0.00 0.00 0.00
1.86 0 3.72
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00 Dinner:
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00 Snack:
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
345 patas
0.00 0.00 0.00
de pollo
0.00 0.00 0.00 77g tuna
0.00 0.00 0.00 98
0.00 0.00 0.00 92
0.00 0.00 0.00 88
0.00 0.00 0.00 136 pollo
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
0.00 0.00 0.00
 0.00 0.00 0.00
0.00 0.00 0.00
4.10 0.00 1.10
0.00 0.00 0.00
0 0 0
5.76 1.44 10.8

0.00 0.00 0.00

16.12 1.44 24.77
8.88 27.56 75.23
25.00 29.00 100.00
0.00 0.00 0.00
295.82 443.73
 Chicken Breast envuelto en
lechuga marinado en salsa de
tomate

rice cake con salsa valentina

arroz blanco con hoja de alga

atun

puddin de chia con manzana y

canela con leche de almendras

rollos de hojas de arroz con

pepino, hongos, vegetales,
pescado ajonjoli

yogurt griego con almendras

yogurt griego con almendras
Food Item g Protein Content CALORIES FAT FIBRA
hotcakes a
la medida 317 78.218 737.86 7.018 9.486

100 24.6 232 2.2 9.8

CARBS

95.321

30
 Protein
Content CALORIES
Food Item FAT FIBRA
(per PER 100 G
100g)
pollo 31 165 3.6 0

res 26 250 4 0

Salmon 20 206 13 0

claras de huevo 11 52 0.2 0

yogurt griego 10 57.2 0 0

Quinoa 14 120 1.9 5.7

Lenteja 9 116 0.4 15.2

Mantequilla de maní 25 588 50 7.6

brocoli 2.8 34 0.4 7.6

Espinaca 2.9 23 0.4 7.6

Avena 16.9 389 6.9 19

Arroz integral 7 370 2.7 7.6

Proteína en polvo 84 402 6 0

Espárrago: 2.2 20 0.2 2

Tomates cherry 0.9 18 0.2 1.2

Apio: 0.7 14 0.2 1.6

Lechuga: 1.4 13 0.2 1.3

PEPINO 0.7 15 0.1 0.5

CEBOLLA 1.2 40 0.1 1.7

CHAMPIÑONES 3.1 22 0.3 1

LECHE DE 0.4 12 1.5 0.3
ALMENDRAS
AGUACATE 2 160 14.7 6.7

Camarón 24 99 0.6 0

Calabacín: 1.2 17 0.2 1

Mezcla de verduras: 2.1 29 0.3 1.9

 Frambuesas 1.2 29 0.7 6.5

Semillas de chía: 17 486 31 34

Pasta (cocida, 5 131 1.1 1.3

Ajonjolí 17.7 573 49.7 11.8

Papel de arroz 0.2 20 0 0.3

Hoja de algas: 3.3 45 0.6 1.3

slice of turkey 20 110 6 0

mix semillas 14 480 26 6

pan integral 19.5 225 9 22.5

chocolaees macarron 5 500 25 5

PAPA 2.02 77 0.1 2.2

TORTILLA DE HARINA 8.3 283 6.6 1.6

BLUEBERRY 0.7 57 0 1.42

QUESO MEX 366 23.3 26.6 0

HONGOS BLANCOS 3.1 22 0.3 1

freidora de aire de 2 93 0.1 2.2

patata
total
restantes
GOAL AT 20^%

ads

papa al
horno
CAR Weight in
PROTEIN CALORIES FAT FIBRA
BS grams
0 150 46.5 247.5 5.4 0
0 0 0 0 0
0 0 0 0 0
0.7 0 0 0 0
3.6 0 0 0 0
21.3 0 0 0 0
20 0 0 0 0
20 0 0 0 0
6 63 1.764 21.42 0.252 4.788
3.6 40 1.16 9.2 0.16 3.04
66.3 25 4.225 97.25 1.725 4.75
77.5 0 0 0 0
9 0 0 0 0
3.7 60 1.32 12 0.12 1.2
3.9 0 0 0 0
2.7 0 0 0 0
2.9 0 0 0 0
3.6 0 0 0 0
9.3 0 0 0 0
3.3 0 0 0 0
2 100 0.4 12 1.5 0.3
8.5 0 0 0 0
0 100 24 99 0.6 0
3.1 0 0 0 0
5.6 0 0 0 0
 12 0 0 0 0
42 0 0 0 0
25 0 0 0 0
23.4 0 0 0 0
4.5 0 0 0 0
9.6 0 0 0 0
0 0 0 0 0
50 0 0 0 0
27 0 0 0 0
67.5 0 0 0 0
17.49 530 10.706 408.1 0.53 11.66
46 60 4.98 169.8 3.96 0.96
13.5 80 0.56 45.6 0 1.136
3.3 30 109.8 6.99 7.98 0
3.3 0 0 0 0

21.1 0 0 0 0
205.4 1128.9 22.2 27.8
-81.4 871.1 16.2 -4.6
124 2000 38.4 23.2
CARBS

0 50 Breakfast
0
0
0
0 Snack:
0
0
0
3.78
1.44
16.575 Snack:
0
0
2.22
0
0 Dinner:
0
0
0
0
2 Snack:
0
0
0
0
 0
0
0
0
0
0
0
0
0
0
92.697
27.6
10.8
0.99
0

0 35g edemames
158.1
123.5
281.6
$$ DESPENSA COSTCO
24 SALMON
33 POLLO
 spring roll

almendras

puddin de chia con

manzana y canela con
leche de almendras

salmon con camote y

mmix de verduras

rice cake con mantequilla

de mani almendras y
chocolate
GRAMOS DIAS
170 4
250 14
 Weight in
Food Item PROTEIN CALORIES FAT
grams
Chicken
113 35.03 186.45 4.068
Breast
Beef (lean) 170 44.2 425 6.8
Salmon 0 0 0
Tofu 0 0 0
white eggs 180 19.8 93.6 0.36
Greek Yogurt 240 24 141.6 0.96

Cottage
0 0 0
Cheese

Quinoa 185 25.9 222 3.515

Chickpeas 0 0 0
Lentils 0 0 0
Almonds 35 7.35 201.6 17.15
Peanut
16 4 94.08 8
Butter
Black Beans 0 0 0
Broccoli 91 2.548 30.94 0.364
Spinach 0 0 0
Oats 100 16.9 389 6.9
Brown Rice 0 0 0
Protein
0 0 0
Powder
Asparagus: 134 2.948 26.8 0.268
Cherry
0 0 0
Tomatoes
Celery:
 Lettuce: 0 0 0

CUCUMBER 0 0 0

ONION 0 0 0
MUSHROOMS 0 0 0
ALMOND
240 0.96 36 3.6
MILK
AVOCADO 0 0 0
Shrimp 0 0 0
Zucchini: 0 0 0
Vegetable
100 2.1 29 0.3
Mix:
Raspberries 0 0 0
Feta Cheese: 0 0 0
sweet potato 0 0 0
fish fillet 0 0 0

Instant
0 0 0
Popcorn:

Chia Seeds: 0 0 0

White Rice
195 5.265 253.5 0.39
(cooked):

Pasta
0 0 0
(cooked,
chiken ham 0 0 0
potato air
0 0 0
fryer
 total 191 2130 53
restantes -36 370 -5
goal 155 2500 48
FIBRA CARBS

0 0 Breakfast
0 0 1. 3 large white eggs:
0 0
Approximately 180 grams
0 0 (60 grams per egg, on
average)
0 1.26 2. 1 cup cooked oats:
0 8.64
Approximately 150 grams
0 0 (based on the weight of
cooked oats)
10.545 39.405 3. 1 cup almond milk:
0 0
0 0 Approximately 240 grams
4. 1 tablespoon peanut
4.76 7.7
butter:
1.216 3.2
0 0 Approximately 16 grams
6.916 5.46
0 0 snack
19 66.3
1 cup Greek yogurt:
0 0
Approximately 240 grams
1/4 cup almonds:
0 0
Approximately 35 grams
2.68 4.958
0 0 2. Lunch:
 4 oz chicken breast:
0 0
Approximately 113 grams
1 cup cooked quinoa:
0 0 Approximately 185 grams
(cooked weight)
1 cup broccoli:
0 0
Approximately 91 grams
0 0
0.72 4.8
0 0
0 0
0 0
1.9 5.6
0 0
0 0 4. Dinner:
0 0
6 oz lean beef:
0 0
Approximately 170 grams
1 cup cooked brown rice:
0 0 Approximately 195 grams
(cooked weight)
1 cup asparagus:
0 0
Approximately 134 grams
Mixed salad: The individual
quantities of lettuce, cherry
tomatoes, cucumber, onion,
0.78 54.6 and mushrooms can vary.
Please adjust the quantities
based on personal
preference.
0 0
0 0
0 0
49 202
-20 150
29 352
 Protein
Content CALORIES CAR Weight in
Food Item FAT FIBRA
(per PER 100 G BS grams
Chicken 100g)
31 165 3.6 0 0
Breast
Beef (lean) 26 250 4 0 0

Salmon 20 206 13 0 0

Tofu 8 76 4.8 2.85 1.9

white eggs 11 52 0.2 0 0.7

Greek Yogurt 10 59 0.4 0 3.6

Cottage 11 98 4.3 0 3.4
Cheese
Quinoa 14 120 1.9 5.7 21.3

Chickpeas 19 164 2.6 14.45 27

Lentils 9 116 0.4 15.2 20

Almonds 21 576 49 13.6 22

Peanut 25 588 50 7.6 20
Butter
Black Beans 21 341 0.8 15.2 63

Broccoli 2.8 34 0.4 7.6 6

Spinach 2.9 23 0.4 7.6 3.6

Oats 16.9 389 6.9 19 66.3 25

Brown Rice 7 370 2.7 7.6 77.5
Protein 80 377 3.1 0 6.2 10
Powder
Asparagus: 2.2 20 0.2 2 3.7
Cherry 0.9 18 0.2 1.2 3.9
Tomatoes
Celery: 0.7 14 0.2 1.6 2.7

Lettuce: 1.4 13 0.2 1.3 2.9

CUCUMBER 0.7 15 0.1 0.5 3.6

ONION 1.2 40 0.1 1.7 9.3

MUSHROOMS 3.1 22 0.3 1 3.3

 ALMOND 0.4 15 1.5 0.3 2
MILK
AVOCADO 2 160 14.7 6.7 8.5

Shrimp 24 99 0.6 0 0

Zucchini: 1.2 17 0.2 1 3.1

Vegetable 2.1 29 0.3 1.9 5.6
Mix:
Raspberries 1.2 29 0.7 6.5 12

Feta Cheese: 14.2 250 21.3 0 4.1

sweet potato 1.6 86 0.2 3 20

fish fillet 20 120 8 1 0

Instant 12 382 4 14 78
Popcorn:
Chia Seeds: 17 486 31 34 42

White Rice 2.7 130 0.2 0.4 28

(cooked):
Pasta 5 131 1.1 1.3 25
(cooked,
chiken ham 15 120 3 0 1
leche de 3.2 36 2.4 0.4 0.8 250
proteina
pan 12 287 6 4 52 45

potato air 2 93 0.1 2.2 21.1

fryer
total

restantes
goal

ads
PROTEIN CALORIES FAT FIBRA CARBS

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
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
4.225 97.25 1.725 4.75 16.575
0 0 0 0 0
8 37.7 0.31 0 0.62
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
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
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
8 90 6 1 2
5.4 129.15 2.7 1.8 23.4
0 0 0 0 0
0 0 0 0 0
26 354 11 8 43
129 2146 37 21 309
155 2500 48 29 352