Una Semana de Almuerzos Saludables | Michela Perleche

Una Semana de Almuerzos Saludables es un libro escrito por Michela Perleche, que se enfoca en brindar opciones de comidas nutritivas y equilibradas para el almuerzo durante una semana completa.

El libro proporciona recetas fáciles de seguir y consejos prácticos para ayudar a las personas a mantener una alimentación saludable sin sacrificar el sabor o la variedad. Las recetas están diseñadas para ser balanceadas en términos de nutrientes, incluyendo una combinación de proteínas, carbohidratos, grasas saludables y vitaminas y minerales esenciales.

Cada día de la semana tiene una selección de recetas diferentes, que incluyen ensaladas, platos de proteínas magras como pollo o pescado, opciones vegetarianas, granos integrales, vegetales y frutas frescas. Además, se proporcionan sugerencias de guarniciones y bebidas saludables para acompañar cada almuerzo.

El libro también enfatiza la importancia de la planificación y la organización para un estilo de vida saludable, y proporciona consejos para organizar la lista de compras, la preparación de los ingredientes y la conservación adecuada de los alimentos.

En resumen, Una Semana de Almuerzos Saludables es una guía práctica y fácil de seguir que busca ayudar a las personas a mantener una alimentación equilibrada y saludable, a través de recetas variadas y deliciosas para el almuerzo.



Si está buscando nuevas ideas para almuerzos saludables, está en el lugar correcto. ¡Estas siete recetas fáciles son divertidas, abundantes y saludables! Las buenas ideas para almuerzos saludables son como el oro. En medio de un ajetreado día de trabajo, el almuerzo es el descanso más largo que puedo tomar. Es un momento para reiniciar, relajarse y revitalizarse para abordar las tareas que se avecinan. Mira el video hasta el final y cuéntame qué receta te gustó más. M á s R ecetas S aludables : M i "P lande A rranque " : P lande A limentaci ó n 1 5 0 0 C alor í as : P lande A limentaci ó n 2 0 0 0 C alor í as : Descargas G r á tis : ¿Te gustó este video? Suscríbete a mi canal y dale clic a la campana de notificaciones para que nunca te pierdas los nuevos videos y dejame saber en los comentarios que más te gustaria ver en este canal. ————————————————————————— Capítulos: 00:00 INTRO 00:19 desayuno saludable #1 02:06 desayuno saludable #2 03:11 desayuno saludable #3 05:29 desayuno saludable #4 07:20 desayuno saludable #5 05:25 desayuno saludable #6 10:53 desayuno saludable #7 12:43 más videos ———————————————— —————————— MANTENGÁMONOS EN CONTACTO: » INSTAGRAM : michelaperleche » FACEBOOK : » TWITTER : @perlechita » PINTEREST : —————————————————————— ———— Disclaimer: Este video no es video Sponsor y estan son mis propias opiniones Las calorías mencionadas son un aproximado y no es mi recomendación como dieta ideal. Todos somos distintos y tenemos diferentes necesidades. Consulta con un especialista si tienes alguna duda con respecto a tu dieta. -------------------------------------------------- ----------------------- Si llegaron hasta aquí las quiero mucho mucho!!!!! #michelaperleche #almuerzos #recetassaludables
Aquí hay una receta para una semana de almuerzos saludables:

Lunes: Ensalada de pollo a la parrilla con aguacate y vinagreta de limón

Ingredientes:
- 2 pechugas de pollo deshuesadas y sin piel
- 1 aguacate cortado en cubitos
- 1 taza de tomates cherry cortados por la mitad
- 1 taza de pepinos en rodajas
- 1 taza de brotes de espinaca
- 2 cucharadas de jugo de limón
- 2 cucharadas de aceite de oliva extra virgen
- Sal y pimienta al gusto

Preparación:
1. Precalienta la parrilla a fuego medio-alto y asa las pechugas de pollo hasta que estén cocidas por completo, aproximadamente unos 6-8 minutos por cada lado.
2. En una ensaladera, mezcla los tomates cherry, los pepinos y los brotes de espinaca.
3. En un tazón aparte, combina el jugo de limón y el aceite de oliva. Sazona con sal y pimienta al gusto.
4. Corta las pechugas de pollo en rodajas y colócalas sobre la ensalada.
5. Agrega el aguacate en cubitos y rocía la vinagreta de limón sobre la ensalada.
6. Mezcla suavemente todos los ingredientes y disfruta.

Martes: Sopa de lentejas con vegetales

Ingredientes:
- 1 taza de lentejas
- 1 cebolla picada
- 2 zanahorias en rodajas
- 2 ramas de apio en rodajas
- 2 dientes de ajo picados
- 4 tazas de caldo de verduras
- 1 cucharadita de comino en polvo
- 1 cucharadita de cilantro molido
- 1 cucharadita de sal
- 1/2 cucharadita de pimienta
- 1 cucharada de aceite de oliva

Preparación:
1. En una olla grande, calienta el aceite de oliva a fuego medio. Agrega la cebolla, las zanahorias, el apio y el ajo. Cocina hasta que las verduras estén tiernas.
2. Agrega las lentejas, el caldo de verduras, el comino, el cilantro, la sal y la pimienta. Lleva la sopa a hervor y luego reduce el fuego.
3. Cocina a fuego lento durante aproximadamente 30-40 minutos, hasta que las lentejas estén tiernas.
4. Sirve caliente y disfruta.

Miércoles: Ensalada de quinoa con vegetales asados

Ingredientes:
- 1 taza de quinoa cocida
- 1 calabacín cortado en rodajas
- 1 pimiento rojo cortado en trozos
- 1 berenjena cortada en rodajas
- 1 taza de tomates cherry cortados por la mitad
- 2 cucharadas de aceite de oliva
- Sal y pimienta al gusto
- Jugo de limón al gusto

Preparación:
1. Precalienta el horno a 200 grados Celsius.
2. En una bandeja para hornear, coloca el calabacín, el pimiento rojo y la berenjena. Rocía con aceite de oliva y sazona con sal y pimienta al gusto. Mezcla para cubrir las verduras con aceite y especias.
3. Asa las verduras en el horno durante aproximadamente 20-25 minutos, o hasta que estén tiernas y ligeramente doradas.
4. En una ensaladera, mezcla la quinoa cocida, los tomates cherry y las verduras asadas.
5. Rocía con jugo de limón al gusto y mezcla bien.
6. Sirve caliente o fría según tu preferencia.

Jueves: Wrap de pollo y aguacate

Ingredientes:
- 2 tortillas de trigo integral
- 1 pechuga de pollo a la parrilla en rodajas
- 1 aguacate cortado en rodajas
- 1 taza de lechuga picada
- 1/4 taza de mayonesa baja en grasa
- 1 cucharada de mostaza
- Sal y pimienta al gusto

Preparación:
1. Extiende las tortillas de trigo integral sobre una tabla de cortar.
2. En cada tortilla, coloca unas rodajas de pollo, rodajas de aguacate y lechuga picada.
3. En un tazón pequeño, mezcla la mayonesa, la mostaza, la sal y la pimienta.
4. Rocía la mezcla de mayonesa sobre los ingredientes en cada tortilla.
5. Dobla los lados de la tortilla hacia el centro y enrolla firmemente.
6. Corta en diagonal y sirve.

Viernes: Sopa de verduras y frijoles negros

Ingredientes:
- 1 cucharada de aceite de oliva
- 1 cebolla picada
- 2 zanahorias en rodajas
- 2 ramas de apio en rodajas
- 2 dientes de ajo picados
- 4 tazas de caldo de verduras
- 1 lata de frijoles negros, enjuagados y escurridos
- 1 taza de maíz enlatado, escurrido
- 1 taza de espinacas frescas picadas
- 1 cucharadita de comino en polvo
- 1 cucharadita de cilantro molido
- Sal y pimienta al gusto

Preparación:
1. En una olla grande, calienta el aceite de oliva a fuego medio. Agrega la cebolla, las zanahorias, el apio y el ajo. Cocina hasta que las verduras estén tiernas.
2. Agrega el caldo de verduras, los frijoles negros, el maíz, las espinacas, el comino, el cilantro, la sal y la pimienta. Lleva la sopa a hervor y luego reduce el fuego.
3. Cocina a fuego lento durante aproximadamente 20-30 minutos.
4. Sirve caliente y disfruta.

Estas son solo algunas ideas de almuerzos saludables para una semana. Puedes ajustar las recetas según tus preferencias y necesidades dietéticas. ¡Disfruta!

Come on it's in that the pri at that time of finsat tapas from memory many bells god although you want now for lunch we are going to start with a pico de gallo we have here all the ingredients that

I am going to chop in this way we have onion tomato we are also going to add coriander I even decided to add a little avocado or avocado to give it a little more flavor we are going to mix all this

And we are going to season it with salt, pepper and lemon juice all this is to taste and one thing that I love about preparing pico de gallo guys it's that you can combine it with whatever you want fish

Chicken meat and I really don't get tired of eating this I could eat it every day you can put it on bread if you like or eat it just like that and another thing I like is that I can eat a lot

Of this and the calorie count is really quite low so we're going to get this ready I'm going to add it to the side and then what I'm going to do is kochhar two potatoes I'm going to have one

For lunch one for the c ena what I'm going to do is take out talks but not too much they're still a touch hard once they're ready I'm going to cut them into little pieces as you see here and what I'm going

To do is take it to the oven I'm adding a little bit of olive oil salt pepper and I'm going to take it to the oven so that it browns obviously you can do it in the pan if you want to save

A little time I wanted to prepare it in the oven and it was done quite quickly I use the broiler a lot, which is the top part of the oven and that makes them brown pretty quickly then we're going to get our fish this time I'm using tilapia probably salmon

Would be a better option a little healthier but I'm honest guys I don't really like fish and it has to be a type of fish as well as the one that I am showing you so that you

Can eat it seasoned with lemon juice salt pepper cumin and I am going to cook it with very little oil I always like to use that spray oil that obviously the fact of The fact that it is in spray

Does not mean that you do not have to control the amount, use what you need, you can even prepare it in the oven if you prefer it this way, once this is ready, we are going

To assemble our little dish, I have put a bed of lettuce with also spinach that I have cut into small pieces on top we are going to arrange our fried potatoes our fish and finally the pico de gallo that was very good and with this we finish with lunch how do you realize

The plate looks quite colorful quite full definitely that it's a lunch that I love because it doesn't feel heavy and you feel like you know sometimes you eat things that make you feel like your stomach is exploding or that this here isn't light and refreshing enough

Now for lunch guys I decided prepare pasta because it's getting pretty cold and for some reason every time it's cold I like to eat hot pasta so we're starting with a little olive oil e olive and we are going to cook garlic it can be minced garlic ground garlic once it

Starts to cook before it starts to get so brown we are going to add different types of max jones or mushrooms I am using two types of mushrooms I am using the cree mini I am using these called oyster mushrooms you can really use since you have them on

Hand once these start to get a little soft we are going to add a couple of tablespoons of cream cheese this is so light cream and once we mix we are going to add a little bit of parsley a little bit of basil all finely chopped we are going to give it a

Few turns and obviously since they are little herbs they are going to cook quite quickly so we are going to add a little bit of water that is pasta water that is to say pasta that I had prepared reserve a

Little water then we are going to add a splash of milk it can be vegetable milk cow's milk and finally we are going to add a lot of spinach and I say a lot because the spin here once it's

Cooked it boils down and it looks like you added nothing to me so be careful with that and finally we're going to take this off the heat and this is where I'm going to add parmesan cheese it uses about

A quarter cup of parmesan cheese I'm actually right now cooking for 5 people so that was enough for 5 people at the end add a little salt and pepper and finally we can mix it with the pasta that obviously the pasta is already cooked and previously I had

Told them that I had reserved a little of the pasta water and it's just because it still contains the starch and it makes the whole mixture let's say thicker and to create a little more protein we have cooked chicken that's a chicken that's simply cooked with water or

A breast has been boiled with water a little salt and a bay leaf once it was ready I cut it into small pieces and that is what we are going to add to the pasta and that two guys

Are delicious I am sure I will see them to love it as much as I have simply used regular pasta I know that many are going to ask me if it is some kind of special pasta and no I do not always

Buy special pasta in quotes because sometimes you know that I like to use pasta that is made from quinoa or lentils but this time it is just a regular step so with this we are going to complete our delicious lunch the only thing that was missing here was a glass

Of wine and I think it is perfect for this cold weather that is happening right now here in Lima now for lunch I wanted to prepare something with eggs again and I know I'm going to say

Michelle there's a lot of eggs but I don't really like to use it because it's quite simple and cheap so I'm going to start with a little onion onion that I always have chopped in the fridge that way I save a lot of time we are going to cook it with a

Little olive oil over medium heat and then I am going to add the small chopped pepper and as I had them with I like to leave all these chopped vegetables in the fridge already I am going to season with salt pepper I have added a little garlic powder and also oregano once this

Starts to sweat I start to vote on its flavor I am going to add different vegetables that were just I had leftovers from previous days I have beetroot I have a little sweet potato

I have osatek potatoes or all kinds of small potatoes I have simply cut them into small pieces and I am adding them to the onion and we are going to cook this until it is hot because they are already cooked

Or yes no if looking to give it a little bit they can also do it I wanted to add more vegetables so I 'm adding spinach and I'm also adding a jalapeño to give it a little bit of spice 2 here

I almost don't like spicy food but a little bit I just like that I can bear I'm going to make 2 little holes here in the same pan and that's where I'm going to add the egg or here I'm

Adding a little bit of cheese a little bit nothing else but this is optional nally I'm going to add the eggs I'm using 2 whites and 2 eggs actually I got two quite generous portions but we're going to cover this and we're going to let the egg finish cooking on

A fairly low heat so it doesn't burn from the bottom once it's cooked on top I 'm going to decorate it with a few parsley leaves and a fairly simple lunch is ready guys but I also loved it I really loved it it was very delicious and it's also super cheap

Now we're going to have lunch and for this I am going to prepare a delicious chicken curry but instead of using potatoes, which I normally use, I am going to use cauliflower. We are going to start with

Half an onion. I am also going to use a couple of cloves of garlic that I am going to chop and grind later as well . I'm going to use this script which is also known as ginger and what I'm going to do

Is peel it and then I'm going to chop it up a bit, probably here I'm adding more than I need simply because I love it We will taste the ginger then we are going to cook with a little

Coconut oil we are going to cook the onion with the garlic and the ginger we are going to wait for it to cook a little so that the onion begins to change color and we are going to add the dry ingredients I mean the

Seasonings below I am going to leave you the list of seasonings that I am using once we mix the seasonings add approximately 2 tablespoons of tomato paste and then add water instead of water you could use chicken broth if you like and once we add the water

We can now add the chicken and we can also add the cauliflower we are going to wait for all this to cook and once this is ready it is already cooked we can add coconut milk I am using this coconut milk that I prepare myself but really I recommend you buy the

Coconut milk that comes in a can simply because it is a little thicker than the one I am using let's say right now and well I am going to serve this with brown rice gral that I already have prepared

Ah because for lunch we are going to start with chicken that I have cut into pieces this is a breast that has the bone even there I am going to season it with salt and pepper and what I am going to

Do is cook it but not completely but I'm going to adore it, we're going to seal it, so in a hot pan I've put a little spray oil on it and I'm putting the chicken so that it browns, it doesn't matter if it doesn't finish cooking inside, all we want is that

Brown on the outside once I put it in the pan and it starts to brown I'm going to season the other side of the chicken the same way with salt and pepper and once the chicken is done we

're going to set it aside for the moment and then in a bowl we are going to mix tomato that I have cut into more or less large pieces in addition to that I am adding olives black olives and

Green olives we are also going to add cloves of garlic I add three and we are going to season this with salt pepper I am adding oil not oil sorry but balsamic vinegar we are going to mix it and then

We are going to add olive oil approximately a quite generous tablespoon as you can see here here I will get three portions and once this is mixed what we are going to do is take

The mold that we are going to to use we are going to use a mold that is going to go in the oven so I am going to arrange this here as a base and then what I am going to do is take the chicken that is already browned and we are going

To place it on top we are going to take this back to the oven so it will finish cooking as you can see the chicken is fully cooked so once we arrange the chicken on top what I am going to

Do is add lemon slices that I have simply cut a lemon in four and we are going to arrange here on the plate I'm also going to add a little bit of fresh leaves I'm here it's parsley supposedly I needed thyme but I didn't have fresh thyme but I did find

Dried thyme so I'm going to add a little on top and this will come back in the oven so that the chicken finishes cooking the vegetables that start to come together all the flavor a delight

Guys don't know how delicious it is if you think you need a little more liquid you can broth a little water even if it had had a I would have added a little bit of wine this was the oven for about half an hour and once it's done you don't know how delicious

Your kitchen smells it's going to smell very, very good the flavors are spectacular guys you can serve it like this all of a sudden with mashed potatoes I'm going to serve it with rice, white rice, I'm just going to

Arrange it on top and that way I already have my lunch, which was to die for, guys , it definitely seems to me that I've made a similar recipe before, but it's here, I really like it more o it's probably because I just ate it but dare to suddenly cook

With whatever vegetables you have if you don't have tomatoes or you don't like tomatoes you can just change change the type of vegetables that they are using, I love tomatoes especially when they are cooked and besides that you know how much we are going to eat olives so

Now we are going to go to lunch and for that I decided to prepare fish you know that I love fish I like it very little but I like to include it because I know it's healthy so we're going to

Make a recipe that turned out great for me we're going to start with melted butter to this we 're going to add onion and minced garlic we're going to cook it until the onion starts to get soft when all the flavors are already combined without obviously

Browning too much we are going to leave it aside to cool and I am going to cut a few here and hermitage like coriander and also what has been the fennel if I am not mistaken then we are going

To return to the sauce that is already a little cold and we are going to add the juice of a lemon once we have this ready we are going to take our fish you can use salmon you can use ar

Trout then we are going to sound the fish with salt and pepper that is freshly ground and then we are going to arrange all the herbs on top once we have this already covered with the little servant

We are going to take the mixture that we had made with the butter with the garlic the onion and the lemon juice and we are going to add it on top it is very important guys that the lemon juice as I

Had shown you really add it once the onion is a little cold because we do not want it to cook if it is not going to take a slightly bitter taste once this is ready we are going to take it to the oven and this is going to cook for about 12 to

15 minutes all of a sudden I am using a fairly hot oven 180 degrees centigrade and once it is ready guys it's a delight my family asked for this dish again so they prepare it again that same week so you know it came out very tasty I'm going to serve this

With a little rice white rice that has parboiled potatoes and also a little bit of corn to prepare a delicious salad and I'm going to start with bacon I normally don't use bacon but for some reason I feel like it that day so I decided to prepare it in the

Oven so that it tries to get rid of as much of that fat as possible that sometimes it comes sometimes it comes too much so I have prepared it in the oven apart from this we are going to start with the salad

I have lettuce I am going to put a lot of lettuce I am going to cut a tomato and I will also add other vegetables later but once we have This is all set what we are going

To do is transfer it to a bowl and in the same bowl we are going to arrange all the vegetables we have the diced tomatoes then what we are going to do is add the bacon that is already

Cooked we already removed the excess fat and has cut it into small pieces we are also adding a little more of this corn and then we are going to add our protein which is simply chicken

That I had prepared the day before we are going to add gar a bit of coriander because it's what I like the most the only thing I forgot to put here guys was the stick I bought it I had it

Ready there and I forgot to use it but good for the dressing I decided to just use lemon juice and pepper and as You see, it's a huge bowl and it's definitely one of my favorite salads .