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DIETA DE ALIMENTOS Y PORCIONES

LUNES MARTES MIERCOLES JUEVES VIERNES SABADO DOMINGO

DESAYUNO DESAYUNO DESAYUNO DESAYUNO DESAYUNO DESAYUNO DESAYUNO

Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida

naranja 1 pieza requesón 1/3 tz huevo 1 pieza cereal 1 tz queso fresco 60 gms huevo 1 pieza cereal 1 tz
cereal 1 tz pan 1 porción pan 1 porción leche 1 porción pan 1 porción pan 1 porción leche 1 porción
leche 1 porción leche 1 porción leche 1 porción fruta1 porción leche 1 porción leche 1 porción fruta 1 porción
bebida: agua/jugo fruta 1 porción fruta 1 porción bebida: agua/jugo fruta 1 porción fruta 1 porción bebida: agua/jugo
bebida: agua/jugo bebida: agua/jugo bebida: agua/jugo bebida: agua/jugo

ALMUERZO ALMUERZO ALMUERZO ALMUERZO ALMUERZO ALMUERZO ALMUERZO

Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida

pollo 90-120gms hígado 90-120 gmspescado 90-120 gms carne de res 90-120 gms legumentas 1 tz pollo 90-120 gms carne de res 90-120 gms
verdura cocida 1 tzensalada verde 1 tzensalada mixta 1 tz verdura cocida 1 tz ensalada mixta 1 tz verdura cocida 1 tz verdura cocida 1 tz
ensalada mixta 1 tzverdura cocida 1 tzverdura cocida 1 tz ensalada mixta 1 tz verdura cocida 1 tz ensalada verde 1 tz ensalada mixta 1 tz
grasa (mantequilla) grasa (mantequilla) grasa (mantequilla) grasa (mantequilla) fruta 1 porción pan 1 porción grasa (mantequilla)
2 porciones 2 porciones 2 porciones 2 porciones grasa (mantequilla) grasa (mantequilla) 2 porciones
pan 1 porción fruta 1 porción fruta 1 porción fruta 1 porción 2 porciones 2 porciones substituto de pan 1 por
fruta 1 porción bebida: agua/jugo bebida: agua/jugo bebida: agua/jugo bebida: agua/jugo bebida: agua/jugo fruta 1 porción
bebida: agua/jugo bebida: agua/jugo

CENA CENA CENA CENA CENA CENA CENA

Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida Alimentos Medida

pescado 90-120 gmspollo 90-120 gms requesón 2/3 tz pescado 90-120 gms hígado 90-120 gmsqueso seco/duro 60 gms huevo 2 piezas
ensalada mixta 1 tzensalada mixta 1 tzensalada mixta 1 tz ensalada verde 1 tz ensalada verde 1 tz ensalada verde 1 tz ensalada verde 1 tz
grasa 1 porción grasa 1 porción grasa 1 porción grasa 1 porción grasa 1 porción grasa 1 porción pan 2 porciones
pan 1 porción pan 1 porción pan 1 porción pan 1 porción pan 1 porción pan 1 porción grasa 1 porción
leche 1 porción fruta 1 porción fruta 1 porción leche 1 porción leche 1 porción fruta 1 porción leche 1 porción
fruta 1 porción bebida: agua/jugo bebida: agua/jugo fruta 1 porción fruta 1 porción bebida: agua/jugo fruta 1 porción
bebida: agua/jugo bebida: agua/leche bebida: agua/jugo bebida: agua/jugo

"AMANDOME A MI MISMO, VIGILARE TODO LO QUE ENTRE POR MI BOCA, MI MENTE, Y MI CORAZON"
DIET OF SERVINGS AND PORTIONS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size

orange 1 piece cottage cheese 1/3 cup egg 1 piece cereal 1 cup fresh cheese 60 gms egg 1 piece cereal 1 cup
cereal 1 cup bread 1 portion bread 1 portion milk 1 portion bread 1 portion bread 1 portion milk 1 portion
milk 1 portion milk 1 portion milk 1 portion fruit 1 portion milk 1 portion milk 1 portion fruit 1 portion
drink: water/juice fruit 1 portion fruit 1 portion drink: water/juice fruit 1 portion fruit 1 portion drink: water/juice
drink: water/juice drink: water/juice drink: water/juice drink: water/juice

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size

chicken 90-120 gms liver 90-120 gms fish 90-120 gms beef 90-120 gms legumes 1 cup chicken 90-120 gms beef 90-120 gms
cooked vegetables 1cup green salad 1 cup mixed salad 1 cup cooked vegetables 1cup mixed salad 1 cup cooked vegetables 1 cup cooked vegetables 1cup
mixed salad 1 cup cooked vegetables 1cup cooked vegetables 1cup mixed salad 1 cup cooked vegetables 1cup green salad 1 cup mixed salad 1 cup
fat (butter) 2 portions fat (butter) 2 portions fat (butter) 2 portions fat (butter) 2 portions fruit 1 portion bread 1 portion fat (butter) 2 portions
bread 1portion fruit 1 portion fruit 1 portion fruit 1 portion fat (butter) 2 portions fat (butter) 2 portions
bread substitute 1 portion
fruit 1 portion drink: water/juice drink: water/juice drink: water/juice drink: water/juice fruit 1 portion fruit 1 portion
drink: water/juice drink: water/juice drink: water/juice

DINNER DINNER DINNER DINNER DINNER DINNER DINNER


Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size Serving/Size

fish 90-120 gms chicken 90-120 gms cottage cheese 2/3 cup fish 90-120 gms liver 90-120 gms cheese 60 gms egg 2 pieces
mixed salad 1 cup mixed salad 1 cup mixed salad 1 cup green salad 1 cup green salad 1 cup green salad 1 cup green salad 1 cup
fat 1 portion fat 1 portion fat 1 portion fat 1 portion fat 1 portion fat 1 portion bread 2 portions
bread 1portion bread 1 portion bread 1 portion bread 1 portion bread 1 portion bread 1 portion fat 1 portion
milk 1 portion fruit 1 portion fruit 1 portion milk 1 portion milk 1 portion fruit 1 portion milk 1 portion
fruit 1 portion drink: water/juice drink: water/juice fruit 1 portion fruit 1 portion drink: water/juice fruit 1 portion
drink: water/juice drink: water/juice drink: water/juice drink: water/juice

"LOVING MYSELF, I WILL GUARD EVERYTHING THAT ENTERS MY MOUTH, MY MIND, AND MY HEART"