Recetas de ejemplo · valores estimados
Gramajes propuestos para una porción habitual. Los pesos son de ingredientes comestibles tal como se sirven; no representan rendimientos medidos en cocina. Kcal y macros se calculan sumando composición USDA × gramos / 100. Las marcas, especies, preparación y pérdidas reales cambian los resultados. La porción mayor de ejemplo es aproximadamente 125 % de la habitual; no constituye una dieta completa ni una prescripción.
Example recipes · estimated values. Proposed edible/as-served ingredient weights, not measured kitchen yields. Calories and macros are the sum of USDA composition × grams / 100. Brands, species, preparation and actual cooking losses change results. The larger example is approximately 125% of the regular portion. This is not a complete diet or a prescription.
Fuente / Source: USDA FoodData Central SR Legacy, CSV abril 2018. Cálculo / Calculation: 2026-10-09. P = proteína / protein; C = carbohidratos / carbohydrates; G = grasa / fat. Micronutrientes, sodio y fibra no se muestran. Las equivalencias se indican por ingrediente.
Huevos con parmesano, espinaca y rösti de papa
Eggs with Parmesan, spinach and potato rösti
monday / breakfast · 320 g · 380 kcal · P 22 g / C 31.5 g / G 18.5 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Huevo cocido sin grasa añadida | 100 | cooked | USDA FDC 172186: Egg, whole, cooked, poached Huevo pochado como equivalencia de huevo cocido. Poached egg is the proxy for cooked egg without added fat. |
| Parmesano | 15 | ready-to-eat | USDA FDC 170848: Cheese, parmesan, hard |
| Espinaca cocida y escurrida | 60 | cooked | USDA FDC 168463: Spinach, cooked, boiled, drained, without salt |
| Papa cocida pelada | 140 | cooked | USDA FDC 170440: Potatoes, boiled, cooked without skin, flesh, without salt Papa cocida y aceite por separado como modelo de rösti. Cooked potato and separately counted oil are the rösti model. |
| Aceite de oliva incorporado al plato | 5 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Risotto de champiñones con pechuga de pollo
Mushroom risotto with chicken breast
monday / lunch · 408 g · 542 kcal · P 48 g / C 52.7 g / G 14.2 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Arroz blanco cocido | 160 | cooked | USDA FDC 168878: Rice, white, long-grain, regular, enriched, cooked Arroz blanco de grano largo como equivalencia de arroz de risotto, jazmín o sushi; no incluye azúcar extra. Cooked long-grain white rice is the risotto, jasmine or sushi rice proxy; no additional sugar is included. |
| Pechuga de pollo cocida sin piel | 120 | cooked | USDA FDC 171477: Chicken, broilers or fryers, breast, meat only, cooked, roasted |
| Champiñón cocido y escurrido | 80 | cooked | USDA FDC 169252: Mushrooms, white, cooked, boiled, drained, without salt |
| Parmesano | 12 | ready-to-eat | USDA FDC 170848: Cheese, parmesan, hard |
| Cebolla cocida | 30 | cooked | USDA FDC 170001: Onions, cooked, boiled, drained, without salt |
| Aceite de oliva incorporado al plato | 6 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Pescado blanco con salsa de eneldo y ejotes
White fish with dill sauce and green beans
monday / dinner · 514 g · 401 kcal · P 41.7 g / C 42.8 g / G 8.7 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Pescado blanco cocido | 160 | cooked | USDA FDC 175178: Fish, cod, Pacific, cooked Bacalao del Pacífico como equivalencia de pescado blanco. Cooked Pacific cod is the white fish proxy. |
| Ejotes cocidos y escurridos | 160 | cooked | USDA FDC 169141: Beans, snap, green, cooked, boiled, drained, without salt |
| Papa cocida pelada | 140 | cooked | USDA FDC 170440: Potatoes, boiled, cooked without skin, flesh, without salt Papa cocida y aceite por separado como modelo de rösti. Cooked potato and separately counted oil are the rösti model. |
| Yogur griego natural bajo en grasa | 35 | ready-to-eat | USDA FDC 170903: Yogurt, Greek, plain, lowfat |
| Eneldo fresco | 2 | raw-edible | USDA FDC 172233: Dill weed, fresh |
| Jugo de limón | 10 | raw-edible | USDA FDC 167747: Lemon juice, raw |
| Aceite de oliva incorporado al plato | 7 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Yogur griego con granola, fruta y almendras
Greek yogurt with granola, fruit and almonds
tuesday / breakfast · 360 g · 485 kcal · P 29.9 g / C 43 g / G 22.6 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Yogur griego natural bajo en grasa | 200 | ready-to-eat | USDA FDC 170903: Yogurt, Greek, plain, lowfat |
| Granola preparada | 45 | ready-to-eat | USDA FDC 171646: Cereals ready-to-eat, granola, homemade Granola casera genérica; la marca/receta real cambia los valores. Generic homemade granola; actual brands and recipes change the values. |
| Fresa | 100 | raw-edible | USDA FDC 167762: Strawberries, raw Fresa como fruta del ejemplo. Strawberries are the example fruit. |
| Almendra | 15 | ready-to-eat | USDA FDC 170567: Nuts, almonds |
Maki de salmón con queso crema y aguacate
Salmon maki with cream cheese and avocado
tuesday / lunch · 352 g · 585 kcal · P 30.2 g / C 56.7 g / G 25.7 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Arroz blanco cocido | 180 | cooked | USDA FDC 168878: Rice, white, long-grain, regular, enriched, cooked Arroz blanco de grano largo como equivalencia de arroz de risotto, jazmín o sushi; no incluye azúcar extra. Cooked long-grain white rice is the risotto, jasmine or sushi rice proxy; no additional sugar is included. |
| Salmón cocido | 100 | cooked | USDA FDC 175168: Fish, salmon, Atlantic, farmed, cooked, dry heat Salmón atlántico de cultivo cocido como equivalencia del ejemplo, incluido el maki. Cooked farmed Atlantic salmon is the example proxy, including the maki. |
| Queso crema | 20 | ready-to-eat | USDA FDC 173418: Cheese, cream |
| Aguacate | 40 | raw-edible | USDA FDC 171705: Avocados, raw, all commercial varieties |
| Alga seca | 2 | ready-to-eat | USDA FDC 167602: Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Alga seca cultivada EMI-TSUNOMATA como equivalencia de nori; no equivale a la composición exacta de una marca de nori. Dried cultivated EMI-TSUNOMATA seaweed is the nori proxy; it does not represent the exact composition of a nori brand. |
| Salsa de soya baja en sodio | 10 | ready-to-eat | USDA FDC 172473: Soy sauce made from soy and wheat (shoyu), low sodium |
Pasta corta con parmesano y pollo
Short pasta with Parmesan and chicken
tuesday / dinner · 420 g · 590 kcal · P 49.3 g / C 63.4 g / G 14.3 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Pasta cocida | 190 | cooked | USDA FDC 169737: Pasta, cooked, enriched, without added salt |
| Pechuga de pollo cocida sin piel | 100 | cooked | USDA FDC 171477: Chicken, broilers or fryers, breast, meat only, cooked, roasted |
| Parmesano | 15 | ready-to-eat | USDA FDC 170848: Cheese, parmesan, hard |
| Jitomate cocido | 70 | cooked | USDA FDC 170050: Tomatoes, red, ripe, cooked |
| Espinaca cocida y escurrida | 40 | cooked | USDA FDC 168463: Spinach, cooked, boiled, drained, without salt |
| Aceite de oliva incorporado al plato | 5 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Ricotta con huevo pochado y tostada de masa madre
Ricotta with poached egg and sourdough toast
wednesday / breakfast · 333 g · 527 kcal · P 28.3 g / C 53 g / G 22.3 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Ricotta de leche entera | 80 | ready-to-eat | USDA FDC 170851: Cheese, ricotta, whole milk |
| Huevo cocido sin grasa añadida | 100 | cooked | USDA FDC 172186: Egg, whole, cooked, poached Huevo pochado como equivalencia de huevo cocido. Poached egg is the proxy for cooked egg without added fat. |
| Tostada de pan tipo masa madre | 70 | ready-to-eat | USDA FDC 174911: Bread, french or vienna, toasted (includes sourdough) Pan francés/Viena tostado que incluye masa madre como equivalencia. Toasted French/Vienna bread including sourdough is the bread proxy. |
| Jitomate | 80 | raw-edible | USDA FDC 170457: Tomatoes, red, ripe, raw, year round average |
| Aceite de oliva incorporado al plato | 3 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Rib eye con papas al horno y romero
Rib eye with roasted potatoes and rosemary
wednesday / lunch · 466 g · 636 kcal · P 45.6 g / C 55.1 g / G 26.4 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Rib eye cocido | 140 | cooked | USDA FDC 169557: Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled Corte small end, parte comestible con grasa, genérico. Generic cooked small-end rib eye, edible lean and fat. |
| Papa horneada con piel | 220 | cooked | USDA FDC 170093: Potatoes, baked, flesh and skin, without salt |
| Ejotes cocidos y escurridos | 100 | cooked | USDA FDC 169141: Beans, snap, green, cooked, boiled, drained, without salt |
| Aceite de oliva incorporado al plato | 5 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
| Romero seco | 1 | ready-to-eat | USDA FDC 171333: Spices, rosemary, dried |
Quinotto de champiñones con pescado al limón
Mushroom quinotto with lemon fish
wednesday / dinner · 451 g · 461 kcal · P 42.2 g / C 46.1 g / G 12.8 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Quinoa cocida | 180 | cooked | USDA FDC 168917: Quinoa, cooked |
| Pescado blanco cocido | 140 | cooked | USDA FDC 175178: Fish, cod, Pacific, cooked Bacalao del Pacífico como equivalencia de pescado blanco. Cooked Pacific cod is the white fish proxy. |
| Champiñón cocido y escurrido | 80 | cooked | USDA FDC 169252: Mushrooms, white, cooked, boiled, drained, without salt |
| Parmesano | 10 | ready-to-eat | USDA FDC 170848: Cheese, parmesan, hard |
| Cebolla cocida | 25 | cooked | USDA FDC 170001: Onions, cooked, boiled, drained, without salt |
| Jugo de limón | 10 | raw-edible | USDA FDC 167747: Lemon juice, raw |
| Aceite de oliva incorporado al plato | 6 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Frittata de papa, champiñones y manchego
Potato, mushroom and Manchego frittata
thursday / breakfast · 378 g · 442 kcal · P 21.3 g / C 39.1 g / G 22.8 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Huevo en omelette preparado | 100 | cooked | USDA FDC 172185: Egg, whole, cooked, omelet Omelette genérico como equivalencia de frittata; la grasa propia del registro ya está incluida. Generic prepared omelet is the frittata proxy; fat in that food entry is already included. |
| Papa cocida pelada | 170 | cooked | USDA FDC 170440: Potatoes, boiled, cooked without skin, flesh, without salt Papa cocida y aceite por separado como modelo de rösti. Cooked potato and separately counted oil are the rösti model. |
| Champiñón cocido y escurrido | 80 | cooked | USDA FDC 169252: Mushrooms, white, cooked, boiled, drained, without salt |
| Queso tipo manchego | 25 | ready-to-eat | USDA FDC 170844: Cheese, monterey Monterey como equivalencia de queso semiduro; no es un registro exacto de manchego. Monterey is the semi-hard cheese proxy; it is not an exact manchego entry. |
| Aceite de oliva incorporado al plato | 3 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Lomo saltado con arroz jazmín
Lomo saltado with jasmine rice
thursday / lunch · 487 g · 592 kcal · P 46.9 g / C 60.8 g / G 17.9 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Res cocida para lomo saltado | 140 | cooked | USDA FDC 172170: Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Top sirloin cocido como equivalencia de lomo de res. Cooked top sirloin is the beef loin proxy. |
| Arroz blanco cocido | 170 | cooked | USDA FDC 168878: Rice, white, long-grain, regular, enriched, cooked Arroz blanco de grano largo como equivalencia de arroz de risotto, jazmín o sushi; no incluye azúcar extra. Cooked long-grain white rice is the risotto, jasmine or sushi rice proxy; no additional sugar is included. |
| Cebolla cocida | 80 | cooked | USDA FDC 170001: Onions, cooked, boiled, drained, without salt |
| Jitomate cocido | 80 | cooked | USDA FDC 170050: Tomatoes, red, ripe, cooked |
| Salsa de soya baja en sodio | 10 | ready-to-eat | USDA FDC 172473: Soy sauce made from soy and wheat (shoyu), low sodium |
| Aceite de oliva incorporado al plato | 7 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Ensalada griega de garbanzos con pollo al limón
Greek chickpea salad with lemon chicken
thursday / dinner · 450 g · 553 kcal · P 48.5 g / C 49.2 g / G 18.6 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Garbanzo cocido y escurrido | 150 | cooked | USDA FDC 173757: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt |
| Pechuga de pollo cocida sin piel | 100 | cooked | USDA FDC 171477: Chicken, broilers or fryers, breast, meat only, cooked, roasted |
| Pepino | 70 | raw-edible | USDA FDC 168409: Cucumber, with peel, raw |
| Jitomate | 80 | raw-edible | USDA FDC 170457: Tomatoes, red, ripe, raw, year round average |
| Queso feta | 20 | ready-to-eat | USDA FDC 173420: Cheese, feta |
| Aceituna escurrida | 15 | ready-to-eat | USDA FDC 169094: Olives, ripe, canned (small-extra large) |
| Jugo de limón | 10 | raw-edible | USDA FDC 167747: Lemon juice, raw |
| Aceite de oliva incorporado al plato | 5 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Huevos con champiñones, aguacate y galletas de arroz
Eggs with mushrooms, avocado and rice cakes
friday / breakfast · 293 g · 410 kcal · P 18.3 g / C 35.6 g / G 22.6 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Huevo cocido sin grasa añadida | 100 | cooked | USDA FDC 172186: Egg, whole, cooked, poached Huevo pochado como equivalencia de huevo cocido. Poached egg is the proxy for cooked egg without added fat. |
| Champiñón cocido y escurrido | 100 | cooked | USDA FDC 169252: Mushrooms, white, cooked, boiled, drained, without salt |
| Aguacate | 60 | raw-edible | USDA FDC 171705: Avocados, raw, all commercial varieties |
| Galleta de arroz sin sal | 30 | ready-to-eat | USDA FDC 170250: Snacks, rice cakes, brown rice, plain, unsalted |
| Aceite de oliva incorporado al plato | 3 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Salmón con puré de coliflor y ensalada mediterránea
Salmon with cauliflower purée and Mediterranean salad
friday / lunch · 560 g · 467 kcal · P 41.3 g / C 16.7 g / G 27 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Salmón cocido | 150 | cooked | USDA FDC 175168: Fish, salmon, Atlantic, farmed, cooked, dry heat Salmón atlántico de cultivo cocido como equivalencia del ejemplo, incluido el maki. Cooked farmed Atlantic salmon is the example proxy, including the maki. |
| Coliflor cocida y escurrida | 220 | cooked | USDA FDC 170397: Cauliflower, cooked, boiled, drained, without salt |
| Yogur griego natural bajo en grasa | 30 | ready-to-eat | USDA FDC 170903: Yogurt, Greek, plain, lowfat |
| Pepino | 60 | raw-edible | USDA FDC 168409: Cucumber, with peel, raw |
| Jitomate | 70 | raw-edible | USDA FDC 170457: Tomatoes, red, ripe, raw, year round average |
| Aceituna escurrida | 15 | ready-to-eat | USDA FDC 169094: Olives, ripe, canned (small-extra large) |
| Jugo de limón | 10 | raw-edible | USDA FDC 167747: Lemon juice, raw |
| Aceite de oliva incorporado al plato | 5 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |
Flat iron con risotto de champiñones y ensalada
Flat iron with mushroom risotto and salad
friday / dinner · 521 g · 623 kcal · P 47.1 g / C 53.5 g / G 23.7 g
| Ingrediente / Ingredient | Gramos / Grams | Estado / State | Fuente y equivalencia / Source and proxy |
|---|---|---|---|
| Flat iron cocido | 140 | cooked | USDA FDC 174017: Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled Top blade sin grasa separable como equivalencia de flat iron. Cooked top blade with separable fat removed is the flat iron proxy. |
| Arroz blanco cocido | 150 | cooked | USDA FDC 168878: Rice, white, long-grain, regular, enriched, cooked Arroz blanco de grano largo como equivalencia de arroz de risotto, jazmín o sushi; no incluye azúcar extra. Cooked long-grain white rice is the risotto, jasmine or sushi rice proxy; no additional sugar is included. |
| Champiñón cocido y escurrido | 80 | cooked | USDA FDC 169252: Mushrooms, white, cooked, boiled, drained, without salt |
| Parmesano | 10 | ready-to-eat | USDA FDC 170848: Cheese, parmesan, hard |
| Cebolla cocida | 25 | cooked | USDA FDC 170001: Onions, cooked, boiled, drained, without salt |
| Pepino | 50 | raw-edible | USDA FDC 168409: Cucumber, with peel, raw |
| Jitomate | 60 | raw-edible | USDA FDC 170457: Tomatoes, red, ripe, raw, year round average |
| Aceite de oliva incorporado al plato | 6 | ready-to-eat | USDA FDC 171413: Oil, olive, salad or cooking Todo el aceite indicado se considera servido; no se asume residuo en sartén. All indicated oil is counted as served; no pan residue is assumed. |