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Pan de Espinaca
Ingredientes
Porciones: 12
4 tazas espinaca cruda picada (120g)
8 huevos
2 tazas harina de almendra (200g)
4 tsp polvo de hornear (16g)
1 taza queso parmesano (100g)
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Macros pan de espinaca
Fat 15g
Protein 12g
Net Carbs 2g
Calorias 193
Albondigas estilo Thai
Ingredientes
Porciones: 4
500g carne molida de res
500g carne molida de cerdo
2 huevos
1/4 cebolla blanca mediana (rallada)
2 dientes de ajo
2 tbsp jengibre fresco picado (30g)
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1/2 taza albahca fresca picada
1 tbsp aceite de oliva (15g)
Sal y pimienta
Salsa:
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1 taza perejil fresco picado
1 limon (zumo y ralladura)
Chili flakes
Sal y pimienta
Toppings:
Perejil fresco
1/4 taza mani picado (25g)
Macros por porcion
Fat 51g
Protein 65g
Net Carbs 6g
Calorias 756
Muffins de Frittata
Ingredientes
Porciones: 18
12 huevos
1 taza queso cheddar rallado (100g)
2 tazas brocoli en pedazos
6 tajadas de tocineta
1 taza queso cottage (240g)
1 diente de ajo
Sal y pimienta
Macros por porcion (1 muffin)
Fat 8g
Protein 8g
Net Carbs 1g
Calorias 106
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Ingredientes
Porciones: 4
800g carne molida de res
Sal y pimienta
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Cebolla en polvo
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1 taza queso cheddar rallado (100g)
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1 tbsp jugo de pickles (15g)
2 tsp mostaza (10g)
2 tsp vinagre (10g)
1/4 tsp cebolla en polvo (1g)
1/4 tsp paprika (1g)
± Si no consigues ketchup sin azúcar puedes preparar una version rápida para esta salsa usando:
1 tsp pasta de tomate (5g)
1 tbsp agua (15g)
10 gotas stevia liquida
Macros por porcion
Fat 53g
Protein 62g
Net Carbs 4g
Calorias 751
PB & Jelly Protein Chia Pudding
Ingredientes
Porciones: 3
9 tbsp semillas de chia (108g)
1.5 tazas leche de almendra sin azucar (360g)
3 scoops proteina en polvo whey Isopure
3 tsp mantequilla de mani en polvo sin azucar (12g)
1 taza yogurt griego (240g)
1/4 taza mermelada de frutos rojos y semillas de chia sin azucar (60g)
Macros por porcion
Fat 14g
Protein 53g
Net Carbs 8g
Calorias 426
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Read more here.
sources and further reading - up to date May 2023
https://cks.nice.org.uk/topics/obesity/management/management/
https://www.nhs.uk/conditions/obesity/treatment/
https://nhslguidelines.scot.nhs.uk/media/2219/liraglutide-saxenda-as-an-adjunct-to-lifestyle-measures-in-weight-management-02122022.pdf
https://www.england.nhs.uk/digital-weight-management/
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Disclaimer: This information is for educational purposes. Not in place of medical advice. Up to date at times of publishing.
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