Then I will generate several dishes for food and dinner using the foods provided: canned tuna, Burgos cheese, boiled potato, chickpeas, light cream cheese, whole bread, brown rice, spinach, asparagus, grilled chicken, paddlings, red roast peppers, eggs, whole pasta, bolognese tomatoes, Modenagre vinegar and nuts. Each dish will be divided into 50% vegetables and fruits, 25% proteinand 25% complex carbohydratesfollowing the proportions indicated. The dishes are designed to be healthy, balanced and varied, ideal for a diet focused on weight loss or maintenance, such as the one previously requested.
Food Plates
Plate 1: Tuna Salad with Thorns and Integral Rice
- 50% Vegetables and Fruits:
- 100 g of fresh spinach.
- 50 g of red roasted peppers, cut into strips.
- Aliño: 1 teaspoon of Modena vinegar and 1 teaspoon of olive oil (optional, not listed but common).
- 25% Proteins:
- 80 g of tuna in can (running, preferably natural).
- 25% Carbohydrates Complex:
- 50 g of cooked whole rice (approximately 1/4 cup).
- Preparation: Mix the spinach and roasted peppers in a bowl, add the tuna above and add to the vinegar of Modena. Accompanies the brown rice side by side.
- Extra: Sprinkle 5 g of stumbled nuts for a crispy touch.
Plato 2: Chicken with Asparagus and Patata Hervida
- 50% Vegetables and Fruits:
- 150 g of grilled asparagus (seased with a pinch of salt and lemon, if you have).
- 50 g of red roast peppers.
- 25% Proteins:
- 100 g of grilled chicken (sprayed with spices such as oregano or pepper).
- 25% Carbohydrates Complex:
- 100 g boiled potato (approximately 1 medium potato).
- Preparation: Cook the grilled asparagus until tender. Serve the grilled chicken next to the asparagus and roasted peppers. Accompanies the boiled potato, which you can crush slightly and season with a pinch of spices.
Plate 3: Integral Pasta with Bolognese Tomato and Espinacas
- 50% Vegetables and Fruits:
- 100 g of fresh spinach (lightly salted with garlic, if you have).
- 50 g of paddlings (salted until tender).
- 25% Proteins:
- 80 g of Burgos cheese (drawn or in pieces).
- 25% Carbohydrates Complex:
- 50 g of cooked whole pasta (approximately 1/2 cup).
- 2 tablespoons of bolognese tomato (such as pasta sauce).
- Preparation: Cook the whole pasta and mix it with the bolognese tomato. Spread the spinach and peppers separately. Serve the pasta with the vegetables next door and remove the Burgos cheese from above.
- Extra: Add 5 g of stumbled nuts for a touch of texture.
Plato 4: Garbanzos con Pimientos y Huevo Cocido
- 50% Vegetables and Fruits:
- 100 g of red roast peppers.
- 100 g of fresh spinach (you can skip them or leave them raw).
- 25% Proteins:
- 1 cooked egg (approximately 50 g).
- 25% Carbohydrates Complex:
- 50 g of cooked chickpeas (approximately 1/4 cup).
- Preparation: Mix the chickpeas with roasted peppers and spinach in a bowl. Cut the egg cooked in slices and place it on top. Add 1 teaspoon of Modena vinegar.
Plates for Dinner
Plato 5: Chicken Salad with Asparagus and Pan Integral
- 50% Vegetables and Fruits:
- 100 g of asparagus (you can cook them on steam or iron).
- 100 g of fresh spinach.
- Aliño: 1 teaspoon of Modena vinegar.
- 25% Proteins:
- 100 g of grilled chicken (cut in strips).
- 25% Carbohydrates Complex:
- 1 slice of bread (approximately 30 g).
- Preparation: Mix the spinach and asparagus into a plate, place the chicken in strips above and feed with Modena vinegar. Come with the slice of whole bread.
- Extra: Add 5 g of stumbled nuts for a crisp touch.
Plato 6: Tuna with Paddling and Potato Potato
- 50% Vegetables and Fruits:
- 100 g of paddling (salted until tender).
- 100 g of fresh spinach.
- 25% Proteins:
- 80 g of tuna in can (running, natural).
- 25% Carbohydrates Complex:
- 100 g boiled potato (approximately 1 medium potato).
- Preparation: Sausage the peppers and mix them with the fresh spinach on a plate. Add the tuna over and accompany with the boiled potato, which you can season with a pinch of spices.
Plate 7: Spine Tortilla with Cream Cheese and Integral Rice
- 50% Vegetables and Fruits:
- 100 g of spinach (lightly discharged).
- 50 g of red roast peppers.
- 25% Proteins:
- 1 egg + 1 clear (for a light tortilla).
- 20 g light cream cheese (to untar or mix with tortilla).
- 25% Carbohydrates Complex:
- 50 g of cooked whole rice (approximately 1/4 cup).
- Preparation: Pour the spinach and prepare a tortilla with the egg and the white, incorporating the spinach inside. Add the light cream cheese on the tortilla or mix it inside. Serve with roasted peppers and brown rice next door.
Plate 8: Burgos cheese with chickpeas and asparagus
- 50% Vegetables and Fruits:
- 150 g of asparagus (steam or iron).
- 50 g of peppers.
- 25% Proteins:
- 80 g of Burgos cheese (in pieces).
- 25% Carbohydrates Complex:
- 50 g of cooked chickpeas (approximately 1/4 cup).
- Preparation: Cook the asparagus and skip the peppers. Serve on a plate with the chickpeas and Burgos cheese in pieces above. Add 1 teaspoon of Modena vinegar.
- Extra: Add 5 g of stumbled nuts for a touch of texture.
Additional Notes
- Hydrating: Accompany each meal and dinner with water (at least 500 ml per meal) to support digestion and reduce swelling.
- Substitutions: If you want more variety, you can exchange proteins (e.g., use chicken instead of tuna) or vegetables (pinned peppers).
- Allocation adjustment: The amounts are approximate to meet the proportions (50%-25%-25%) and a caloric range of 400-500 kcal per meal, suitable for a diet of 1,900 kcal/day (such as suggested for 48-year-old women). Adjust according to your specific caloric needs.
- Sabor: Use spices (oregan, pepper, turmeric) to taste without adding sodium. The Modena vinegar is ideal for light dressings.
These dishes are nutritious, satisfying and easy to prepare, ideal for a balanced diet that supports weight loss, swelling reduction and energy maintenance for an active routine.
