***MODIFICA LOS INGREDIENTES Y CANTIDADES A TUS NECESIDADES Y PREFERENCIAS***
Hoy te comparto un menú vegano sencillo y delicioso con comidas ideales para perder peso de manera saludable. Disfrútalo mucho!!
DESAYUNOS:
1.- LICUADO ANTIINFLAMATORIO:
- Mete en 3 bolsitas de plástico reutilizable o en 3 tuppers:
- 3/4 plátano mediano – 115 gr.
- 3/4 manzana mediana – 115 gr.
- 1 cucharada semillas de chia y 1 de linaza – 10 gr. cada una
- 1 trocito de jengibre y 1 trocito de cúrcuma (puedes sustituir por 1 cdita. de jengibre o cúrcuma en polvo)
- 1 pizca de pimienta negra
- 1 trocito de canela o 1 cdita. de canela en polvo
- 1 cucharada de proteína vegana – 10 gr. *opcional (ésta es la marca que yo uso)
- 1 cdita. de probióticos – opcional
- Cierra bien y guarda en el congelador
- Por las mañanas vacía el contenido en tu licuadora, agrega un poco de leche vegetal y/o agua, licúa muy bien y listo!
Este licuado tiene aprox. 360 kcal. – si lo licuamos con 1/2 tz. de leche de soya
2.- PUDÍN DE PIÑA COLADA:
- Mete en 3 frasquitos o tuppers los siguientes ingredientes:
- 1/4 taza de avena – 25 gr.
- 2 cucharadas de semillas de chia – 20 gr.
- 1 cdita. de extracto de vainilla
- 1/2 cdita. de cúrcuma en polvo
- 1 pizca de pimienta negra
- 1 cucharada de proteína vegana – 10 gr. *opcional
- 1/3 taza de leche de coco o cualquier otra leche vegetal – 100 ml.
- 1 taza de piña picada – 165 gr.
- Incorpora muy bien todos los ingredientes y déjalos reposar en el refrigerador toda la noche, duran frescos entre 4 y 5 días
Este pudín tiene aprox. 350 kcal.
SNACKS:
- Bastoncitos de zanahoria (yo usé 3 zanahorias medianas), jícama (1 jícama pequeña) y apio (1 ramito de apio) – guárdalos en un tupper con una toalla de papel para que no guarden humedad – te duran frescos en el refrigerador toda la semana
- 1/4 de sandía picada – la guardo en un contenedor y se mantiene fresca hasta 4 días en el refri – si suelta mucha agua quítasela cada vez que te sirvas sandía, esa agua es deliciosa!
- 1 bowl grande de lechuga romana picada y desinfectada – sacúdela muy bien para retirar toda el agua – dura fresca en el refrigerador hasta 4 días
ADEREZO DE TAHINI:
- Agrega a un frasquito:
- 1/2 taza de tahini – puedes sustituir por crema de cacahuate o por crema vegana
- 1/2 taza de agua
- jugo de 2 limones
- 1 cdita. de miel de maple – o el endulzante que prefieras
- 1 buena pizca de sal y pimienta
- Agita muy bien y listo! va perfecto con ensaladas y me encanta con las papas y camotes horneados
Cada cucharada de aderezo de 10 gr. tiene aprox. 20 kcal.
COMIDA:
PAPITAS Y CAMOTES AL HORNO:
- Corta en gajos grandes 1 papa grande y 1 camote grande
- Mételos en un bowl y agrega las siguientes especias:
- Una buena pizca de sal de mar
- Una buena pizca de pimienta negra
- 1 cdita. de cebolla en polvo
- 1 cdita. de ajo en polvo
- 1 cdita. de cúrcuma en polvo
- Revuelve muy bien hasta que todo esté bien impregnado con las especias
- Acomoda en una charola para hornear
- Hornea a 190ºC por 1 hora o hasta que las papas y camotes estén doraditos por fuera y tiernos por dentro
- Deja enfriar muy bien y guarda en un tupper
Una taza de papas y camotes al horno tienen aprox. 115 kcal.
TOFU REVUELTO:
- En una sartén a fuego medio cocina por 5 minutos 1/2 cebolla en rebanadas
- Agrega 1 calabacita o zucchini picado en trozos medianos
- Agrega 1 taza de pimientos rojos asados en escabeche, picados – puedes utilizar pimientos frescos si lo prefieres – cocina 5 minutos
- Agrega 1 bloque de tofu firme – con cuidado desbarátalo con tus manos mientras lo agregas a la sartén
- Agrega 1 cdita. de cúrcuma en polvo
- 1/2 cdita. de cebolla y ajo en polvo
- 1 pizca de sal de mar y pimienta negra
- Cocina por 5 a 7 minutos o hasta que la cúrcuma haya pintado todo de un amarillo intenso y no quede mucha agua en la sartén
- Deja enfriar muy bien y guarda en un tupper
- Te dura en el refri hasta 5 o 6 días
Yo divido el tofu revuelto en 3 porciones, cada porción es de aprox. 130 kcal.
CENA:
NOPALITOS AMARILLOS A LA MEXICANA:
- En una sartén a fuego medio cocina 1/2 cebolla en rebanadas por 5 minutos
- Agrega 2 nopales grandes picados
- Agrega 2 jitomates roma grandes picados
- Agrega 1 cdita. de cúrcuma en polvo, 1 pizca de sal y pimienta negra
- Deja que todo se cocine por 5 a 7 minutos más
- Agrega 2 manojos grandes de cilantro y cocina por 3 minutos más
- Deja enfriar muy bien y guarda en un tupper
- Te dura en el refri hasta 5 días
Una taza de nopalitos a la mexicana tiene aprox. 35 kcal.
CHÍCHAROS CON EDAMAME:
- En una ollita con agua hirviendo pon a descongelar por 3 minutos 2 tazas de edamame congelado y 1 taza de chícharos congelados
- Quítales el agua, déjalos secar y enfriar muy bien
- Guarda en un tupper
- Te duran en el refri hasta 5 días
- Saben deliciosos con un poco de salsa de soya
Una taza de chícharos con edamame tienen aprox. 56 kcal.
POSTRE:
BOLITAS CHOCOLATOSAS:
- 15 dátiles sin hueso – 235 gr. (si no tienes dátiles a la mano, puedes sustituir por el mismo peso en pasitas)
- 1/2 taza de cacahuates naturales sin sal – 70 gr.
- 1/4 taza de cocoa en polvo (20 gr.)
- 1 cucharada de proteína vegana – 10 gr. *opcional
- 1 cdita. extracto de vainilla
- Procesa todo en una licuadora potente o procesador de alimentos y agrega un par de cucharadas de agua si es necesario
- Puedes hacerlo a mano poniendo a remojar los dátiles una noche antes o en agua caliente por 30 minutos, retírales el agua y hazlos puré con un tenedor. Procesa los cacahuates en la licuadora hasta obtener trocitos pequeños. En un bowl o platón combina todos los ingredientes hasta formar una masa firma
- Forma varias bolitas con tus manos – humedece tus manos para facilitar el proceso
- A mi me salieron 15 bolitas medianas de aprox. 75 kcal. cada una
Puedes utilizar la app www.cronometer.com si quieres contar el número de kcal. que consumes y para ver la cantidad de proteínas, grasas y carbohidratos en tus comidas.
Recuerda que esto es sólo una herramienta y que no debemos obsesionarnos con los números o nuestra comida. Comer bien, ejercitarnos y descansar bien es vital para nuestra buena salud.
Cada quien tiene necesidades calóricas y nutrimentales distintas, te recomiendo que consultes a un médico o nutricionista para determinar tus necesidades personales.
¡Gracias por visitar el blog!
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