Como bajar de peso 🍀Menú semanal rico en proteína con calorías bajas 💪 crecer la masa muscular

Want to lose weight and eat healthy while building muscle? This menu shows you how! ————————————————— 💡 If you want to free yourself from the kitchen and have more free time, in my Efficient Cooking course I teach you the complete method for organizing your weekly meals: how to plan menus quickly, shop wisely, tricks for cooking in less time, and have more well-designed weekly menus. 👇 Learn with me here: https://wen.podia.com/cocina-eficient... —————————————————— ✍️Shopping List ✍️ 🔸Vegetables and Fruits 1 Mixed Peppers 1 Box of Vegetables for Stew (contains 3 carrots, 300g cabbage, 2 celery stalks, 1-2 turnips) 1 Apple 1 Lemon (or vinegar) 2 Garlic cloves 🔸Frozen Foods 1 Artichoke 1 Chopped Onion 🔸Spices 1 Dried Red Pepper 1 White Pepper 1 Soy Sauce 🔸Dried Foods 5 Eggs 1 Vegetable Broth 1 Sugar-Free Tomato Sauce 1 Rolled Oats 3 Cans of Tuna 🔸Legumes 1 can of cooked chickpeas 🔸Meat Diced ham 2 chicken breasts ✍️Recipe for 1-2 servings✍️ 🔸Chawanmuchi 200g chickpeas 180 kcal 100g red bell pepper 26 kcal 100g yellow bell pepper 17 kcal 3 eggs 252 kcal 250g vegetable broth 12.5 kcal 150g turnip 42 kcal 100g cabbage 28 kcal 40g leek 17 kcal 50g water 15g soy sauce 10 kcal 100g tomato sauce 65 kcal Salt, white pepper Total: 649.5 kcal 🔸Chickpea soup with ham and artichoke 200g chickpeas 180 kcal 200g artichoke 74 kcal 100g ham 234.2 kcal 100g green pepper 20 kcal 160g tomato sauce. 104 kcal 350g Vegetable broth 17.5 kcal 1 bell pepper 2 kcal Total: 631.7 kcal 🔸Tuna and Oat Stew 200g tomato 130 kcal ½ green bell pepper 20 kcal 100g carrot 35 kcal 40g oats 147 kcal 350g vegetable broth 17.5 kcal 225g onion 93 kcal 1 dried red bell pepper 3 kcal 2 cans of tuna 117 kcal 5g extra virgin olive oil 40 kcal Total: 602.5g 🔸Sweet and Sour Chicken 25g celery 3 kcal 100g red bell pepper (half) 26 kcal 100g yellow bell pepper (half) 17 kcal 200g red apple 124 kcal 1 chicken breast 272.5g kcal 2 cloves of garlic 4 kcal 100g tomato 65 kcal 20g oats 74g 5g extra virgin olive oil 40 kcal Total: 625.5 kcal 🔸Chicken and Vegetable Okonomiyaki 150g cabbage 37.5 kcal 100g carrot 35 kcal 1 chicken breast 272.5g kcal 20g oats 74 kcal 50g vegetable broth 2.5 kcal 15g tablespoon soy sauce 10 kcal 2 eggs 168 kcal 1g white or black pepper 3 kcal 5g extra virgin olive oil 40 kcal 25g celery 3 kcal Total: 645.5 kcal