{"id":2240,"date":"2024-10-09T15:14:53","date_gmt":"2024-10-09T15:14:53","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=2240"},"modified":"2024-10-10T13:53:08","modified_gmt":"2024-10-10T13:53:08","slug":"como-preparar-un-menu-semanal-saludable-comiendo-de-tupper","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/","title":{"rendered":"\u00bfComes de tupper? Prueba con este Men\u00fa Semanal Saludable"},"content":{"rendered":"<p>Todos queremos comer <strong>saludable: <\/strong>el problema son esas semanas de mucho trabajo en las que apenas hay&nbsp; tiempo para comer y menos para cocinar. \u00bfSoluci\u00f3n? Planificar un men\u00fa semanal saludable o &#8220;Meal Prep&#8221;: \u00a1Te contamos c\u00f3mo hacerlo!<\/p>\n<p><!--more--><\/p>\n<p>A la hora de hacer los tuppers para llevar al trabajo, seguramente no sepamos ni por d\u00f3nde empezar.<\/p>\n<p>Si a eso unimos la falta de tiempo y\/o de imaginaci\u00f3n, el resultado final es que tendemos a comer bocatas o tapas en el bar de al lado.<\/p>\n<p>Aqu\u00ed vas a aprender a realizar tu propio \u201c<strong>meal prep<\/strong>\u201d, que consiste en organizarte con antelaci\u00f3n un men\u00fa semanal saludable para llevar en tupper al trabajo.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2264\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/female-worker-in-office-having-healthy-vegan-lunch-at-desk\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_13.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS R5&quot;,&quot;caption&quot;:&quot;Female Worker In Office Having Healthy Vegan Lunch At Desk&quot;,&quot;created_timestamp&quot;:&quot;1635400358&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;35&quot;,&quot;iso&quot;:&quot;200&quot;,&quot;shutter_speed&quot;:&quot;0.0025&quot;,&quot;title&quot;:&quot;Female Worker In Office Having Healthy Vegan Lunch At Desk&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_13-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_13.jpg\" class=\"size-full wp-image-2264 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_13.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_13.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_13-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_13-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Tambi\u00e9n te vamos a explicar c\u00f3mo prepar\u00e1rtelo en casa de forma saludable y c\u00f3mo almacenarlo, ahorrando as\u00ed tiempo y dinero.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2263\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/spaghetti-bacon-chilli-garlic-on-a-table-with-other-food\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_12.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;6.3&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;NIKON Z 6&quot;,&quot;caption&quot;:&quot;Spaghetti bacon chilli garlic in a plastic box on a table with soup, french fries and other food.&quot;,&quot;created_timestamp&quot;:&quot;1635400321&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;50&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.016666666666667&quot;,&quot;title&quot;:&quot;Spaghetti bacon chilli garlic on a table with other food&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_12-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_12.jpg\" class=\"size-full wp-image-2263 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_12.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_12.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_12-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_12-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>C\u00f3mo preparar tu men\u00fa semanal saludable<\/strong><\/h2>\n<h3><strong>A. Ingredientes b\u00e1sicos<\/strong><\/h3>\n<p>Lo primero que tienes que tener en casa para preparar tu men\u00fa semanal saludable, son los ingredientes b\u00e1sicos. Esto es, a<strong>limentos no perecederos o semi perecederos<\/strong>, ya que tardan mucho en caducar, y que siempre hay que tener en casa. Algunos de estos son: legumbres, pastas, at\u00fan en lata, quinoa, etc.<\/p>\n<h3><strong>B. Prepara grandes cantidades<\/strong><\/h3>\n<p>Teniendo esto presente, en el <strong><em>meal prep<\/em><\/strong> se deben preparar grandes cantidades, no \u00fanicamente para tu tupper de ma\u00f1ana, sino para toda la semana, teniendo presente la caducidad o la durabilidad de ese alimento en frigor\u00edfico.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2267\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/open-fridge-with-food-leftovers-and-meal-plan-in-glass-containers\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_16.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;4.1&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;E-M10 Mark III&quot;,&quot;caption&quot;:&quot;Open fridge with food leftovers and meal plan in glass containers. Domestic refrigerator for healthy eating. Leftover food, yogurt, cheese and other groceries.&quot;,&quot;created_timestamp&quot;:&quot;1635400590&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;15&quot;,&quot;iso&quot;:&quot;800&quot;,&quot;shutter_speed&quot;:&quot;0.0125&quot;,&quot;title&quot;:&quot;Open fridge with food leftovers and meal plan in glass containers.&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_16-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_16.jpg\" class=\"size-full wp-image-2267 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_16.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_16.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_16-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_16-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>En algunos casos, como las carnes, pescados o verduras, las llevaremos al congelador.<\/p>\n<h3><strong>C. Raciona las cantidades por peso para tu men\u00fa semanal saludable<br \/>\n<\/strong><\/h3>\n<p>Cuando hayamos hecho la compra grande de estas fuentes de prote\u00edna, las racionaremos por peso, seg\u00fan las que vayamos a comer los pr\u00f3ximos 3-4 d\u00edas.<\/p>\n<h3><strong>D. Congela y monta tus tuppers<\/strong><\/h3>\n<p>Lo que sobre lo congelaremos en bolsitas y lo iremos sacando sobre la marcha, un d\u00eda antes de cocinarlo y consumirlo.<\/p>\n<p>Una vez tengas todo cocinado para tu men\u00fa semanal saludable, vas a montar tus tuppers como te explicaremos a continuaci\u00f3n, teniendo en cuenta los siguientes pasos:<\/p>\n<h2><strong>1- Elige tus carbohidratos simples y complejos<\/strong><\/h2>\n<p>Estos deben de ocupar \u00bc de tu t\u00e1per.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2252\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/fitness_menu_semanal_saludable_tupper_1\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_1.jpg\" data-orig-size=\"800,784\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"fitness_menu_semanal_saludable_tupper_1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_1-300x294.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_1.jpg\" class=\"size-full wp-image-2252 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_1.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"784\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_1.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_1-300x294.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_1-768x753.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Arroz<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>\u00c9ste <strong>a poder ser integral<\/strong>, todo grano entero es mucho m\u00e1s saciante y con mayor contenido en fibra, combinado con legumbres har\u00eda un alimento completo y de los m\u00e1s sanos que existen.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Patata<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>En funci\u00f3n de su preparaci\u00f3n es simple o complejo. Unas patatas fritas no ser\u00edan la mejor opci\u00f3n, debido al alto contenido en grasas y colesterol.<\/p>\n<p><strong>Lo m\u00e1s adecuado ser\u00eda cocidas, al vapor o asadas<\/strong>. Es <strong>un carbohidrato muy adecuado para bajar de peso<\/strong> debido a su saciedad.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2253\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/mashed-potatoes\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_2.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;16&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS 1000D&quot;,&quot;caption&quot;:&quot;Bowl with mashed potatoes decorated with potatoes.&quot;,&quot;created_timestamp&quot;:&quot;1635399418&quot;,&quot;copyright&quot;:&quot;Inga Nielsen&quot;,&quot;focal_length&quot;:&quot;48&quot;,&quot;iso&quot;:&quot;100&quot;,&quot;shutter_speed&quot;:&quot;1.6&quot;,&quot;title&quot;:&quot;Mashed potatoes&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"&lt;p&gt;Bowl with mashed potatoes decorated with potatoes.&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_2-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_2.jpg\" class=\"size-full wp-image-2253 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_2.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_2.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_2-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_2-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Boniato o batata<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Es un tub\u00e9rculo muy similar a la patata aunque m\u00e1s dulce. Es incluso m\u00e1s saludable que \u00e9sta: es <strong>rica en potasio, f\u00f3sforo y calcio<\/strong>, y adem\u00e1s una fuente importante de vitamina A, B y C.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Quinoa<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Es un pseudocereal <strong>muy nutritivo, con amino\u00e1cidos y vitaminas esenciales<\/strong>. Por tanto, es un alimento muy completo y rico en prote\u00ednas. Adem\u00e1s, tiene un bajo valor gluc\u00e9mico, lo que lo hace apto para personas con diabetes.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Pastas<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Al igual que con el arroz, mejor si es integral.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2265\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/whole-wheat-penne-rigate\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_14.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;13&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;NIKON D7100&quot;,&quot;caption&quot;:&quot;Whole Wheat Penne Rigate closeup. Horizontal format, filling the frame.&quot;,&quot;created_timestamp&quot;:&quot;1635400452&quot;,&quot;copyright&quot;:&quot;2013 STEVE CUKROV&quot;,&quot;focal_length&quot;:&quot;48&quot;,&quot;iso&quot;:&quot;200&quot;,&quot;shutter_speed&quot;:&quot;0.00625&quot;,&quot;title&quot;:&quot;Whole Wheat Penne Rigate&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_14-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_14.jpg\" class=\"size-full wp-image-2265 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_14.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_14.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_14-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_14-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Tambi\u00e9n son recomendables las nuevas versiones que han sacado con base de legumbres, como de lentejas.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>2- Escoge verduras para tu men\u00fa semanal saludable<\/strong><\/h2>\n<p><strong>La mitad de tu tupper deben ser verduras y hortalizas<\/strong>, a poder ser de temporada.<\/p>\n<p>Ahora que estamos en oto\u00f1o podemos encontrar calabaza, pimientos de colores, berenjena, zanahoria, calabac\u00edn, apio y br\u00f3coli, entre otros.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2254\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/vegetable-platter-healthy-eating\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_3.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;ILCE-6000&quot;,&quot;caption&quot;:&quot;A plastic container with mixed cut vegetables, healthy lunch box, healthy lifestyle concept. Selective focus.&quot;,&quot;created_timestamp&quot;:&quot;1635399519&quot;,&quot;copyright&quot;:&quot;anakopa&quot;,&quot;focal_length&quot;:&quot;35&quot;,&quot;iso&quot;:&quot;100&quot;,&quot;shutter_speed&quot;:&quot;0.002&quot;,&quot;title&quot;:&quot;Vegetable platter, healthy eating&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"&lt;p&gt;A plastic container with mixed cut vegetables, healthy lunch box, healthy lifestyle concept. Selective focus.&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_3-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_3.jpg\" class=\"size-full wp-image-2254 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_3.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_3.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_3-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_3-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Tienes varias maneras de prepararlas:<\/p>\n<ul>\n<li>En <strong>pur\u00e9:<\/strong> una opci\u00f3n rica y sencilla. Lo puedes congelar y as\u00ed te puede durar \u00a1hasta 12 meses!<\/li>\n<li>En el caso de los <strong>pimientos de colores<\/strong>, es recomendable no cocinarlos demasiado, ya que pierden 2\/3 de las propiedades. Las vitaminas C y E y el \u00e1cido f\u00f3lico se deterioran en funci\u00f3n del tiempo de cocci\u00f3n.<\/li>\n<li>Al igual que en el caso anterior, al <strong>cocer<\/strong> demasiado algunas <strong>verduras<\/strong>, como la zanahoria, tambi\u00e9n pierden propiedades. Es r<strong>ica en vitaminas hidrosolubles<\/strong>, como toda la familia del grupo B, vitamina C y E, esto es, que se disuelven en agua. Por ello, si haces un cocido de legumbres con verduras, \u00a1no tires nunca el caldo!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>3- A\u00f1ade una fuente de prote\u00edna a tu men\u00fa semanal saludable<\/strong><\/h2>\n<p>Deben ocupar aproximadamente <strong>\u00bc de tu tupper<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Legumbres <\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>En nuestra dieta deben estar muy presentes las <strong>legumbres<\/strong>, deber\u00edamos consumirlos 3-4 veces a la semana, ya que son <strong>ricas en prote\u00ednas, fibra y minerales<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2266\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/plastic-tupper-with-lentil-stew-and-pumpkin-cream\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_15.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;8&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS R&quot;,&quot;caption&quot;:&quot;made with onion, garlic and chorizo&quot;,&quot;created_timestamp&quot;:&quot;1635400493&quot;,&quot;copyright&quot;:&quot;Ricardo Jato de Evan&quot;,&quot;focal_length&quot;:&quot;50&quot;,&quot;iso&quot;:&quot;100&quot;,&quot;shutter_speed&quot;:&quot;0.008&quot;,&quot;title&quot;:&quot;Plastic tupper with lentil stew and pumpkin cream&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_15-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_15.jpg\" class=\"size-full wp-image-2266 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_15.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_15.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_15-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_15-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>\u00c9stas son aproximadamente <strong>50% prote\u00edna y 50% carbohidrato<\/strong>.<\/p>\n<p>Por ello, en tu tupper no es necesario que aparezca tambi\u00e9n la carne, ya que se aconseja consumirlo 4 veces a la semana con el fin de reducir el consumo de c\u00e1rnicos.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Carne, pescado y mariscos<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Como fuente de prote\u00edna de origen animal tenemos carnes y pescados, y dentro de ellos, carne roja y blanca, y pescado blanco y azul.<\/p>\n<p><strong>Para una dieta sana y equilibrada deber\u00edamos consumir o dar preferencia a la carne blanca: pollo, pavo, conejo y cerdo (ciertas zonas)<\/strong>.<\/p>\n<p>El cerdo es carne roja y blanca, \u00fanicamente es blanca el lomo y el solomillo, debido al bajo % de grasas.<\/p>\n<p>La carne roja (cerdo y ternera) deber\u00edamos consumirla 1-2 veces a la semana como mucho.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2256\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/raw-steaks-on-tray\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_5.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;Getty Images&quot;,&quot;camera&quot;:&quot;SLT-A77V&quot;,&quot;caption&quot;:&quot;Slices of thick cut steaks&quot;,&quot;created_timestamp&quot;:&quot;1635399739&quot;,&quot;copyright&quot;:&quot;\\u00a9 2018 Kryssia Campos&quot;,&quot;focal_length&quot;:&quot;18&quot;,&quot;iso&quot;:&quot;500&quot;,&quot;shutter_speed&quot;:&quot;0.016666666666667&quot;,&quot;title&quot;:&quot;Raw Steaks on Tray&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"&lt;p&gt;Slices of thick cut steaks&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_5-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_5.jpg\" class=\"size-full wp-image-2256 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_5.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_5.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_5-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_5-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>En cuanto a pescado blanco, hablamos de merluza, dorada y lubina, entre otros. El consumo deber\u00eda ser igual o superior a la carne blanca.<\/p>\n<p>Y si hablamos de pescado azul, 2 veces a la semana: sardinas, salm\u00f3n, trucha, bonito, at\u00fan, caballa, boquer\u00f3n, etc.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2261\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/sardines\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_10.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;9&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;NIKON D7100&quot;,&quot;caption&quot;:&quot;Sardines over white background&quot;,&quot;created_timestamp&quot;:&quot;1635400107&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;27&quot;,&quot;iso&quot;:&quot;200&quot;,&quot;shutter_speed&quot;:&quot;0.0125&quot;,&quot;title&quot;:&quot;Sardines&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_10-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_10.jpg\" class=\"size-full wp-image-2261 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_10.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_10.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_10-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_10-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>El pescado siempre es mejor que haya sido antes congelado debido al <strong>anisakis<\/strong>, adem\u00e1s de que el pescado solo aguanta crudo 2-3 d\u00edas en la nevera, no te va a aguantar hasta el 6\u00ba-7\u00ba d\u00eda de la semana del meal prep.<\/p>\n<p>Pasa lo mismo con el pollo, u otras aves.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2255\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/raw-poultry\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_4.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;11&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS 5D Mark III&quot;,&quot;caption&quot;:&quot;Raw poultry defrosting on a kitchen sink. A dish cloth is in close proximity to the defrosting meat creating a cross contamination and food poisoning situation.&quot;,&quot;created_timestamp&quot;:&quot;1635399639&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;50&quot;,&quot;iso&quot;:&quot;2000&quot;,&quot;shutter_speed&quot;:&quot;0.022222222222222&quot;,&quot;title&quot;:&quot;Raw Poultry&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_4-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_4.jpg\" class=\"size-full wp-image-2255 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_4.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_4.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_4-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_4-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Y es que en este caso existe una bacteria con el nombre <strong>Campylobacter<\/strong>, que es la responsable de las principales intoxicaciones alimentarias de la Uni\u00f3n Europea.<\/p>\n<p>Esta bacteria tiene una alta capacidad para dispersarse por las superficies a la hora de manipularse, y por todo esto, <strong>no se debe consumir este tipo de carnes crudas ni cocinadas pasados 2 d\u00edas en la nevera<\/strong>.<\/p>\n<p>Si ya estuviese cocinada, habr\u00eda que recalentarla a altas temperaturas antes de su consumo. Adem\u00e1s, <strong>no se deber\u00edan recalentar varias veces, ya que el hecho de recalentar hace que las bacterias se multipliquen,<\/strong> por ello es muy importante que repartas bien la raci\u00f3n que vayas a comer.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Huevos<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>El huevo es uno de los alimentos m\u00e1s nutritivos, ya que es una rica fuente de <strong>prote\u00edna<\/strong>. Un solo huevo aporta seis gramos de prote\u00edna y 14 nutrientes esenciales, incluyendo <strong>vitaminas A, B, D y E<\/strong>, adem\u00e1s de ser fuente de calcio, selenio y yodo.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2260\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/eggs-background-closeup-view-of-eggs-in-carton-box-on-wooden-table\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_9.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;Eggs background. Closeup view of eggs in carton box on wooden table. Food and health concept.&quot;,&quot;created_timestamp&quot;:&quot;1635400008&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;Eggs background. Closeup view of eggs in carton box on wooden table.&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"&lt;p&gt;Eggs background. Closeup view of eggs in carton box on wooden table. Food and health concept.&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_9-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_9.jpg\" class=\"size-full wp-image-2260 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_9.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_9.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_9-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_9-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4><strong><em>\u00bfSe puede comer huevos todos los d\u00edas?<\/em> <\/strong><\/h4>\n<p>Por supuesto, de hecho, se ha demostrado que consumiendo 3 huevos al d\u00eda se convierten las prote\u00ednas LDL peque\u00f1as (las peligrosas) en part\u00edculas m\u00e1s grandes (sin riesgo).<\/p>\n<p>Adem\u00e1s, no suben el colesterol. S\u00ed es cierto que un huevo tiene alrededor de 180mg de colesterol, pero este es poco biodisponible, ya que al tener tanta <strong>lecitina<\/strong> (fosfol\u00edpido) forma una emulsi\u00f3n que impide que este colesterol se absorba.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Leche y sus derivados<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Habr\u00e1s escuchado mucho \u201ctienes que consumir 3 l\u00e1cteos al d\u00eda\u201d.<\/p>\n<p>Pues bien, <strong>m\u00e1s que por los l\u00e1cteos, es por el calcio que nos proporcionan<\/strong>, que no solo se encuentran en este grupo. Tambi\u00e9n los podemos encontrar en alimentos como las acelgas, espinacas y algunos frutos secos.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2258\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/pretty-young-business-woman-eating-yogurt-while-working-with-computer-in-the-office\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_7.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;3.2&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS 6D&quot;,&quot;caption&quot;:&quot;Shot of pretty young business woman eating yogurt while working with computer in the office.&quot;,&quot;created_timestamp&quot;:&quot;1635399867&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;144&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.002&quot;,&quot;title&quot;:&quot;Pretty young business woman eating yogurt while working with computer in the office.&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"&lt;p&gt;Shot of pretty young business woman eating yogurt while working with computer in the office.&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_7-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_7.jpg\" class=\"size-full wp-image-2258 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_7.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_7.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_7-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_7-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4><strong><em>\u00bfQu\u00e9 l\u00e1cteos con los m\u00e1s recomendables para tu men\u00fa semanal saludable?<\/em><\/strong><\/h4>\n<p>Los m\u00e1s importantes ser\u00edan los <strong>fermentados<\/strong> (<strong>yogur<\/strong> y <strong>k\u00e9fir)<\/strong>, debido a los probi\u00f3ticos que son buenos y fundamentales para la salud de nuestro intestino.<\/p>\n<p>Segundo, los <strong>quesos:<\/strong> cuanto m\u00e1s curados, m\u00e1s ricos en grasas saturadas. No ser\u00eda aconsejable un consumo diario. Los m\u00e1s interesantes ser\u00edan los tiernos, ya que son menos grasos y m\u00e1s ricos en prote\u00ednas, vitaminas y minerales como el calcio. En este caso, su consumo puede ser diario.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2262\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/cheese-assortment-blue-cheese-hard-cheese-soft-cheese-on-a-parchment-paper-wooden-background-copy-space\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_11.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;5&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS 5DS&quot;,&quot;caption&quot;:&quot;Cheese assortment: blue cheese, hard cheese, soft cheese on a parchment paper. Wooden background. Copy space.&quot;,&quot;created_timestamp&quot;:&quot;1635400220&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;100&quot;,&quot;iso&quot;:&quot;100&quot;,&quot;shutter_speed&quot;:&quot;0.01&quot;,&quot;title&quot;:&quot;Cheese assortment: blue cheese, hard cheese, soft cheese on a parchment paper. Wooden background. Copy space.&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_11-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_11.jpg\" class=\"size-full wp-image-2262 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_11.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_11.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_11-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_11-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Otro dato a tener presente:<strong> un queso s\u00f3lo debe tener 4 ingredientes, sino no es un queso<\/strong>. Estos ingredientes son: <strong>leche pasteurizada del animal que sea, cuajo, fermentos l\u00e1cticos y sal<\/strong>. Tambi\u00e9n puede contener cultivos microbianos, pero no nata, almidones, gomas, f\u00e9culas, etc.<\/p>\n<p>Tercero, <strong>la leche o bebidas vegetales<\/strong>. La leche contiene m\u00e1s calcio y se absorbe mejor que el de las bebidas vegetales, que en muchos casos lo contienen porque est\u00e1n enriquecidas con este mineral.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2259\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/unrecognizable-businesswoman-having-a-breakfast-in-the-office\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_8.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS 5DS&quot;,&quot;caption&quot;:&quot;Unrecognizable businesswoman dipping cookie in glass of milk while having a breakfast in the office.&quot;,&quot;created_timestamp&quot;:&quot;1635399968&quot;,&quot;copyright&quot;:&quot;@drazen_zigic&quot;,&quot;focal_length&quot;:&quot;100&quot;,&quot;iso&quot;:&quot;200&quot;,&quot;shutter_speed&quot;:&quot;0.008&quot;,&quot;title&quot;:&quot;Unrecognizable businesswoman having a breakfast in the office.&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"&lt;p&gt;Unrecognizable businesswoman dipping cookie in glass of milk while having a breakfast in the office.&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_8-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_8.jpg\" class=\"size-full wp-image-2259 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_8.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_8.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_8-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_8-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>En el caso de las personas veganas y vegetarianas, las bebidas vegetales enriquecidas con vitamina D y B12 s\u00ed que son interesantes.<\/strong><\/p>\n<p>Cada vez hay m\u00e1s personas que no toleran la leche, pero si los fermentados debido a que tienen menos contenido en lactosa.<\/p>\n<p>En estos casos podr\u00edan suprimir la leche, ya que con el resto de los alimentos llegamos al calcio necesario, o consumir leche sin lactosa.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>4- Incorpora grasas saludables o snacks a tu men\u00fa semanal saludable<\/strong><\/h2>\n<p>Pueden estar presentes en nuestro plato en forma de aguacate, aceite de oliva virgen extra en crudo, aceitunas, semillas (calabaza, girasol, ch\u00eda y lino), huevo o salm\u00f3n.<\/p>\n<p>Tambi\u00e9n podemos tomarlas fuera de nuestra comida a modo de snacks (frutos secos naturales crudos y cacao).<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2269\" data-permalink=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/assorted-nuts-and-biscuits\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_17.jpg\" data-orig-size=\"800,555\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS 7D&quot;,&quot;caption&quot;:&quot;Assorted nuts and biscuits on the Plastic box.&quot;,&quot;created_timestamp&quot;:&quot;1635403583&quot;,&quot;copyright&quot;:&quot;\\u00a9 Ideal Nabaraj.All Rights Reserved.&quot;,&quot;focal_length&quot;:&quot;38&quot;,&quot;iso&quot;:&quot;250&quot;,&quot;shutter_speed&quot;:&quot;0.025&quot;,&quot;title&quot;:&quot;Assorted Nuts and Biscuits&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"\" data-image-description=\"&lt;p&gt;Assorted nuts and biscuits on the Plastic box.&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_17-300x208.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_17.jpg\" class=\"size-full wp-image-2269\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_17.jpg\" alt=\"Men\u00fa semanal saludable\" width=\"800\" height=\"555\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_17.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_17-300x208.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/fitness_menu_semanal_saludable_tupper_17-768x533.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Las grasas deber\u00edan constituir el 30% de nuestra ingesta cal\u00f3rica diaria, por lo que un adulto necesitar\u00eda unos 60-80gr de grasas diarias.<\/p>\n<p>\u00a1Nunca dejes de lado ninguno de estos grupos de alimentos! Tienes que saber que no ganas m\u00e1s grasa por consumir grasas, \u00fanicamente almacenar\u00e1s grasa si tu ingesta cal\u00f3rica total supera al gasto de consumo cal\u00f3rico.<\/p>\n<p>&nbsp;<\/p>\n<p>Por&nbsp;<strong>Maialen Bouzas,&nbsp;<\/strong>Dietista Nutricionista y colaboradora de&nbsp;<a href=\"https:\/\/www.forumsport.com\/es-es\/\" target=\"_blank\" rel=\"noopener\">Forum Sport<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>M\u00e1s posts sobre nutrici\u00f3n que puede gustarte leer:<\/p>\n<ul>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo\/\" target=\"_blank\" rel=\"bookmark noopener\">OMEGA \u2013 3: BENEFICIOS Y EN QU\u00c9 ALIMENTOS PODEMOS ENCONTRARLO<\/a><\/strong><\/li>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/alimentacion-vegana-en-deportistas-si-o-no\/\" target=\"_blank\" rel=\"bookmark noopener\">ALIMENTACI\u00d3N VEGANA EN DEPORTISTAS: \u00bfS\u00cd O NO?<\/a><\/strong><\/li>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/3-desayunos-fitness-sabrosos-para-comenzar-el-dia-con-fuerza\/\" target=\"_blank\" rel=\"bookmark noopener\">3 DESAYUNOS FITNESS \u00a1SABROSOS! PARA COMENZAR EL D\u00cdA CON FUERZA<\/a><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Todos queremos comer saludable: el problema son esas semanas de mucho trabajo en las que apenas hay&nbsp; tiempo para comer y menos para cocinar. \u00bfSoluci\u00f3n? Planificar un men\u00fa semanal saludable o &#8220;Meal Prep&#8221;: \u00a1Te contamos c\u00f3mo hacerlo! [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/como-preparar-un-menu-semanal-saludable-comiendo-de-tupper\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":6350,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"4","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4],"tags":[],"class_list":{"0":"post-2240","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-salud-y-nutricion"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/10\/tupper_portada.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-A8","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/2240","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=2240"}],"version-history":[{"count":27,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/2240\/revisions"}],"predecessor-version":[{"id":6349,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/2240\/revisions\/6349"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/6350"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=2240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=2240"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=2240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}