{"id":48,"date":"2008-04-03T00:00:00","date_gmt":"2008-04-03T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/effective-eating\/living-it-sample-week-of-menus-70-plan"},"modified":"2017-09-18T17:31:36","modified_gmt":"2017-09-18T21:31:36","slug":"vivirlo-ejemplo-semana-de-menus-70-plan","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/effective-eating\/living-it-sample-week-of-menus-70-plan","title":{"rendered":"LIVING IT - Ejemplo de semana de men\u00fas Plan 70%"},"content":{"rendered":"<h3><strong>El lunes:<\/strong><\/h3>\n<ul>\n<li><strong>El desayuno:<\/strong> Fajita de desayuno: Claras de huevo, pimientos y queso Kraft Free enrollados en tortillas integrales.<\/li>\n<li><strong>Media ma\u00f1ana:<\/strong> Reques\u00f3n bajo en grasa y ar\u00e1ndanos<\/li>\n<li><strong>La comida:<\/strong> (opci\u00f3n atascado en el camino)Subway seis pulgadas de pollo asado en el trigo integral con mostaza, lechuga y tomate.<\/li>\n<li><strong>Media tarde:<\/strong> Pechuga de pavo molida mezclada con arroz integral y pimientos.<\/li>\n<li><strong>La cena:<\/strong> Filete redondo, boniato al horno y esp\u00e1rragos<\/li>\n<li><strong>Buenas noches:<\/strong> Bacalao a la pimienta de lim\u00f3n con verduras al vapor<\/li>\n<\/ul>\n<h3><strong>El martes:<\/strong><\/h3>\n<ul>\n<li><strong>El desayuno:<\/strong>\u00a0S\u00e1ndwich de desayuno: Huevos batidos en pan Ezekiel con queso KRAFT Free fundido.<\/li>\n<li><strong>Media ma\u00f1ana:<\/strong> Queso Kraft Free en 2 rebanadas de pan Ezekiel tostado<\/li>\n<li><strong>La comida:<\/strong> Ensalada de pollo (lechuga, pepinos, tomates, cebollas) con ali\u00f1o bajo en grasas<\/li>\n<li><strong>Media tarde:<\/strong> Ensalada de pollo (pollo, mostaza dijon picante, mayonesa baja en grasa) rellena de pan de pita integral<\/li>\n<li><strong>La cena:<\/strong> Fajitas de Pollo: Pechuga de pollo, pimientos y tortillas de ma\u00edz cubiertas con crema agria sin grasa y salsa.<\/li>\n<li><strong>Buenas noches:<\/strong> Crema de arroz con prote\u00edna en polvo mezclada.<\/li>\n<\/ul>\n<h3><strong>El mi\u00e9rcoles:<\/strong><\/h3>\n<ul>\n<li><strong>El desayuno:\u00a0<\/strong>Batido de prote\u00ednas mezclado con fresas y mezcla JELL-O de pudin de pl\u00e1tano sin az\u00facar.<\/li>\n<li><strong>Media ma\u00f1ana:<\/strong> Prote\u00edna en polvo mezclada con yogur Light y cereales con nueces.<\/li>\n<li><strong>La comida:<\/strong> Chili de pavo vertido sobre patata asada<\/li>\n<li><strong>Media tarde:<\/strong> Reques\u00f3n bajo en grasa mezclado con copos de avena<\/li>\n<li><strong>La cena:<\/strong> Camarones servidos sobre una cama de arroz con ensalada y aderezo bajo en grasa<\/li>\n<li><strong>Buenas noches:<\/strong> Batido de prote\u00ednas (F\u00f3rmula-1) mezclado en agua.<\/li>\n<\/ul>\n<h3><strong>Jueves:<\/strong><\/h3>\n<ul>\n<li><strong>El desayuno:<\/strong> Haz tortitas de clara de huevo Mezcla 6 claras de huevo o \u00bd taza de All Whites by Egg Beaters con \u00bd taza de reques\u00f3n 1%, 1 taza de copos de avena o salvado de avena y canela.<\/li>\n<li><strong>Media ma\u00f1ana:<\/strong> Prote\u00edna de Suero de Vainilla (F\u00f3rmula-1) mezclada con Bayas Congeladas.<\/li>\n<li><strong>La comida:<\/strong> Pollo salteado: Pechuga de pollo, arroz integral, guisantes, zanahorias, casta\u00f1as de agua y salsa teriyaki ligera.<\/li>\n<li><strong>Media tarde:<\/strong> Almendras tostadas y una manzana<\/li>\n<li><strong>La cena:<\/strong> Chili de Pavo: Pechuga de pavo molida, alubias rojas, salsa de tomate y condimento de chili.<\/li>\n<li><strong>Buenas noches:<\/strong> Reques\u00f3n bajo en grasa con rodajas de fruta (manzanas, bayas)<\/li>\n<\/ul>\n<h3><strong>El viernes:<\/strong><\/h3>\n<ul>\n<li><strong>El desayuno:<\/strong> Tortilla de claras de huevo con espinacas, tomates y pimientos con copos de avena.<\/li>\n<li><strong>Media ma\u00f1ana:<\/strong> Ensalada de at\u00fan (mayonesa baja en grasa y mostaza de dijon) con rodajas de manzana<\/li>\n<li><strong>La comida:<\/strong> Salm\u00f3n a la plancha, arroz integral y verduras al vapor.<\/li>\n<li><strong>Media tarde:\u00a0<\/strong>Mantequilla de anacardos en un pastel de arroz.<\/li>\n<li><strong>La cena:<\/strong> Solomillo de cerdo, boniatos al horno con canela y br\u00f3coli.<\/li>\n<li><strong>Buenas noches:<\/strong> Batido de prote\u00ednas de chocolate con 1 cucharada de mantequilla de almendras<\/li>\n<\/ul>\n<h3>El s\u00e1bado:<\/h3>\n<ul>\n<li><strong>El desayuno:<\/strong> Prote\u00edna de vainilla en polvo, Smuckers Light Strawberry Preserves y harina de avena mezclados.<\/li>\n<li><strong>Media ma\u00f1ana:<\/strong> Reques\u00f3n bajo en grasa y un melocot\u00f3n<\/li>\n<li><strong>La comida:<\/strong> Pechuga de pollo a la plancha con salsa barbacoa, una patata asada con crema agria sin grasa y una ensalada con vinagre bals\u00e1mico.<\/li>\n<li><strong>Media tarde:<\/strong>\u00a0Batido de prote\u00ednas F\u00f3rmula-1.<\/li>\n<li><strong>La cena:<\/strong> Hamburguesa de pechuga de pavo molida en pan integral (Ezekiel) con lechuga y pepinillos.<\/li>\n<li><strong>Buenas noches:\u00a0<\/strong>Batido de prote\u00ednas (hecho con agua y hielo).<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Aunque mucha gente sabe c\u00f3mo comer mejor, la mayor\u00eda no lo lleva a cabo. Mi experiencia me ha ense\u00f1ado que la soluci\u00f3n en muchos de esos casos es proporcionar algunas indicaciones espec\u00edficas sobre c\u00f3mo hacerlo realmente.  Siga leyendo para obtener algunas ideas sobre c\u00f3mo estimular la p\u00e9rdida de grasa.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[10],"tags":[],"class_list":["post-48","post","type-post","status-publish","format-standard","hentry","category-effective-eating"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>LIVING IT - Sample Week of Menus 70% Plan - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/effective-eating\/living-it-sample-week-of-menus-70-plan\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"LIVING IT - Sample Week of Menus 70% Plan - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"While many people possess the knowledge of how to eat better, most fail to follow through. 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