Weekly Macro Planning Templates

I have left everything unprotected so you can amend and refine as you see fit but you can also break things!
General rules are:

User input required - often restricted to a drop down selection

Formula or linked cell - don't touch these unless you intend to amend the formula

Working Example

The green tabs show my first weeks entries

The Ex Reference tab is populated with my meal options
I am working with a constant macro target for everyday so am using the tab "Ex Constant Target"
Feel free to delete or hide the green tabs when you have set your templates up and are happy that they work.

Blank Templates

As you are unlikely to want my meal entries in your list I have created some blank templates in the purple tabs
You need to start populating the "Reference" tabs with all the meals you want to be available to your planner.
You only need to populate the description and macro components but size comments are useful for example you can enter the macros for a whole pie even if you only intend to eat 50% of it.

Once you have populated your reference meal details you can start planning
Use either the "Constant Target" tab or the "High Low Target" tab depending on your macro goals - you don't need both.

For Constant Target:

Fill in your targets in the box starting in column O
On the meal planner select the first meal by using the drop down in the Meal Description column F
Continue to populate the full day - paying attention to the macro totals that appear either at the bottom of each days entries or over on the summary box in column N
You may need to amend you portion sizes in column H
Continue amending your choices until you are happy with your macro totals
Now move onto the next day and continue for as many days as you want to plan for - typically the full week although I have only done 5 days so far

I suggest planning 1 week at a time and then starting each new week afresh.
If you want to keep a record of each week in this planning template, just copy your planning tab (either Constant or High Low) and rename to Week 2 planner etc
That might be a good idea if you want to recycle meal plans

For High Low Target:

You should start by indicating whether each day is a high, low or medium day in column D
Fill in your targets in the box starting in column O
On the meal planner select the first meal by using the drop down in the Meal Description column G
Continue to populate the full day - paying attention to the macro totals that appear either at the bottom of each days entries or over on the summary box in column O
You may need to amend you portion sizes in column I
Continue amending your choices until you are happy with your macro totals
Now move onto the next day and continue for as many days as you want to plan for - typically the full week although I have only done 5 days so far

I suggest planning 1 week at a time and then starting each new week afresh.
If you want to keep a record of each week in this planning template, just copy your planning tab (either Constant or High Low) and rename to Week 2 planner etc
That might be a good idea if you want to recycle meal plans
 Definición: 35-45% hidratos, 20-35% proteínas y 15-25% grasas. Algo que mucha gente piensa es que para definir hay que quitar completamente las grasas, y eso es un error, la grasa nos ayudará en el proceso de definición (usa grasa saludables principalmente).
Volumen: 50-55% hidratos, 20-25% de proteínas, 25-30% de grasas. Aunque los porcentajes de proteína bajan la ingesta en gramos total de proteína en los tres objetivos suele ser estable, siempre en torno a los 2gr x kg de peso.
Mantenimiento: 45% hidratos, 35% proteínas y 25% de grasas. Este rango y un ajuste de calorías en torno al gasto diario del mismo harán que mantengamos nuestro índice de grasa y porcentaje de músculo lo más estable posible.
Peso: 96 kg sin actividad: 2412
WEEKLY MACRO TRACKER - MEAL PLANNER Altura: 180 cm Liviano: 2764 1a3
Edad: 41 años Mediano: 3116 3a5

Week Day Meal Timing Meal Choice Meal Size Notes Proportion Prot Carb Fat Cals
Description Description of Meal Bmr: 2010 Kcal Fuerte: 3468 +5
Reqd Reqd Optional Optional Dropdown - Automatic Reqd Automatic Automatic Automatic Automatic
Reqd
1M 1 Mon Meal 1 Breakfast 14-Pollo (pec 100 gramos 1.80 42.7 0.0 2.5 193 Prot Carbs Fat Kcal d
1 1 0.0 0.0 0.0 0 BMR sin actividad 192 144 38 1690 4.51282051282
1M 1 Mon Meal 2 Breakfast 15-Carne (ma100 gramos 2.00 42.0 2.0 26.0 410 51% 38% 10%
1M 1 Mon Meal 2 Breakfast 33-Papa 200 gramos 0.50 2.7 17.7 0.1 83 BMR Medio 156 293 31 2764 5.8
1 1 0.0 0.0 0.0 0
1M 1 Mon Meal 3 Breakfast 40-Proteina scoop 2.00 48.0 20.0 2.4 294 Metodo de calcula Harris-Benedict:
1M 1 Mon Meal 3 Breakfast 45-Anana 100 gramos 1.00 0.5 13.1 1.1 65 MB Hombre: 66,473 + (13,751 x peso en kg) + (5,0033 x estatura en cm) - (6,7550 x edad en años)
1 1 0.0 0.0 0.0 0 MB Mujer: 655,1 + (9,463 x peso en kg) + (1,8 x estatura en cm) - (4,6756 x edad en años) 
1M 1 Mon Meal 4 Lunch 14-Pollo (pec 100 gramos 2.00 47.4 0.0 2.8 215
1M 1 Mon Meal 4 Lunch 5-Almendras unidad 6.00 2.4 1.2 6.0 68 Week Day Prot Carb Fat Cals
1 1 0.0 0.0 0.0 0 1 Mon 331 191 51 2547 -569
1M 1 Mon Meal 5 Pre Train 14-Pollo (pec 100 gramos 0.0 0.0 0.0 0 1 Tue 0 0 0 0 -3116
1 1 0.0 0.0 0.0 0 1 Wed 277 254 70 2752 -363
1M 1 Mon Meal 6 Post Train 40-Proteina scoop 0.0 0.0 0.0 0 1 Thu 0 0 0 0 -3116
1 1 0.0 0.0 0.0 0 1 Fri 0 0 0 0 -3116
1M 1 Mon Meal 7 Dinner 14-Pollo (pec 100 gramos 2.00 47.4 0.0 2.8 215 1 Sat 0 0 0 0 -3116
1M 1 Mon Meal 7 Dinner 32-arroz integ100 gramos 1.50 11.7 108.0 2.7 503 1 Sun 224 163 36 1873 -1243
1M 1 Mon Meal 7 Dinner 22-Zanahoria 100 gramos 0.50 0.6 4.5 0.1 21 Week 1 Averages 277 203 52 2391 373
1M 1 Mon Meal 7 Dinner 25-Calabaza 200 gramos 0.25 0.3 2.7 0.1 13 52% 38% 10%
1M 1 Mon Meal 7 Dinner 27-Brocoli 100 gramos 0.50 1.7 1.5 0.1 13
1 1 0.0 0.0 0.0 0
1M 1 Mon Meal 8 Dinner 14-Pollo (pec 100 gramos 1.50 35.6 0.0 2.1 161 Accuracy: 178% 115% 168% 141%
1 1 0.0 0.0 0.0 0 Consistency: 43%
1M 1 Mon Meal 9 Supper 40-Proteina scoop 2.00 48.0 20.0 2.4 294
1 1 0.0 0.0 0.0 0 Peso: 78 lbs Proteína Carbs Grasas
1M 1 Mon Total 330.8 190.6 51.2 2547 Sin entreno 2412 Kcal 156 117 31
1 1 0.0 0.0 0.0 0 Liviano 2764 Kcal 156 176 31
1 1 0.0 0.0 0.0 0 Moderado 3116 Kcal 156 293 31
1 1 0.0 0.0 0.0 0 Duro 3468 Kal 156 410 31
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0 Mediano
1 1 0.0 0.0 0.0 0 Entrenamiento Liviano PM
1 1 0.0 0.0 0.0 0 Hora Macros Proteinas Carbs Grasas Carbs Grasas
1 1 0.0 0.0 0.0 0 156 293 31
1 1 0.0 0.0 0.0 0 Meal 1 5:00 AM Breackfast 26.00 14.63 10.92 5% 35.00%
1 1 0.0 0.0 0.0 0 Meal 2 9:00 AM Snack 1 26.00 14.63 3.12 5% 10.00%
1 1 0.0 0.0 0.0 0 Meal 3 1:00 PM Lunch 26.00 14.63 10.92 5% 35.00%
1 1 0.0 0.0 0.0 0 Meal 4 6:00 PM Pre Workout 26.00 43.88 3.12 15% 10%
1 1 0.0 0.0 0.0 0 Meal 5 9:30 PM Post-Workout 26.00 117.00 0.00 40% 0%
1 1 0.0 0.0 0.0 0 Meal 6 10:30 PM Post-Post Workout 26.00 87.75 1.56 30% 5%
1 1 0.0 0.0 0.0 0 Workout: 20
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1T 1 0.0 0.0 0.0 0
1W 1 Total 0.0 0.0 0.0 0
1W 1 Wed Meal 1 Breakfast 1-Huevo (comunidad 1.00 3.0 0.4 4.0 50
1W 1 Wed Meal 1 Breakfast 2-Claras de H unidad 4.00 8.0 0.4 0.4 37
1W 1 Wed Meal 1 Breakfast 32-arroz integ100 gramos 1.50 11.7 108.0 2.7 503
1W 1 Wed Meal 1 Breakfast 41-Espinaca 100 gramos 0.70 5.5 2.0 0.6 35
1 1 0.0 0.0 0.0 0
1W 1 Wed Meal 2 Snack 1 1-Huevo (comunidad 1.00 3.0 0.4 4.0 50
1W 1 Wed Meal 2 Snack 1 2-Claras de H unidad 4.00 8.0 0.4 0.4 37
1W 1 Wed Meal 2 Snack 1 40-Proteina scoop 1.00 24.0 10.0 1.2 147
1W 1 Wed Meal 2 Snack 1 39-avena 40 gramos 3.00 15.6 66.0 9.6 413
1 1 0.0 0.0 0.0 0
1W 1 Wed Meal 3 Lunch 15-Carne (ma100 gramos 2.00 42.0 2.0 26.0 410
1W 1 Wed Meal 3 Lunch 20-Lechuga 100 gramos 0.25 0.2 0.2 0.0 2
1W 1 Wed Meal 3 Lunch 21-Tomate unidad 0.25 0.4 1.1 0.1 6
1 1 0.0 0.0 0.0 0
1W 1 Wed Meal 4 Snack 2 15-Carne (ma100 gramos 1.00 21.0 1.0 13.0 205
1W 1 Wed Meal 4 Snack 2 7-Manzana unidad 1.00 0.5 20.5 0.4 88
1W 1 Wed Meal 5 Pre Train 14-Pollo (pec 100 gramos 1.50 35.6 0.0 2.1 161
1W 1 Wed Meal 5 Pre Train 32-arroz integ100 gramos 0.00 0.0 0.0 0.0 0
1W 1 Wed Meal 6 Post Train 40-Proteina scoop 2.00 48.0 20.0 2.4 294
1W 1 Wed Meal 7 Dinner 14-Pollo (pec 100 gramos 1.50 35.6 0.0 2.1 161
1W 1 Wed Meal 7 Dinner 22-Zanahoria 100 gramos 0.50 0.6 4.5 0.1 21
1W 1 Wed Meal 7 Dinner 25-Calabaza 200 gramos 0.50 0.5 5.3 0.2 25
1W 1 Wed Meal 8 Dinner 19-Atun lata 1.00 13.0 1.0 0.5 61
1W 1 Wed Meal 8 Dinner 12-Pomelo 230 gramos 1.00 1.1 11.0 0.0 48
1M 1 Meal 9 Dinner 40-Proteina scoop 1.00 24.0 10.0 1.2 147
1W 1 Wed Total 301.1 264.1 71.0 2899
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1T 1 Total 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1T 1 Total 0.0 0.0 0.0 0
1 1 1.00 0.0 0.0 0.0 0
1 1 4.00 0.0 0.0 0.0 0
1 1 1.50 0.0 0.0 0.0 0
1 1 0.70 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 1.00 0.0 0.0 0.0 0
1 1 4.00 0.0 0.0 0.0 0
1 1 1.00 0.0 0.0 0.0 0
1 1 3.00 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.00 0.0 0.0 0.0 0
1 1 0.00 0.0 0.0 0.0 0
1 1 0.00 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 1.00 0.0 0.0 0.0 0
1 1 1.00 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 0.00 0.0 0.0 0.0 0
1 1 0.00 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 2.00 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1 1 1.00 0.0 0.0 0.0 0
1 1 1.00 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1T 1 Total 0.0 0.0 0.0 0
1S 1 Sun Meal 1 Breakfast 14-Pollo (pec 100 gramos 1.50 35.6 0.0 2.1 161
1S 1 Sun Meal 1 Breakfast 32-arroz integ100 gramos 1.00 7.8 72.0 1.8 335
1 1 0.0 0.0 0.0 0
1 1 0.0 0.0 0.0 0
1S 1 Sun Meal 2 Lunch 15-Carne (ma100 gramos 1.50 31.5 1.5 19.5 308
1S 1 Sun Meal 2 Lunch 22-Zanahoria 100 gramos 0.25 0.3 2.2 0.1 10
1S 1 Sun Meal 2 Lunch 46-Repollo 100 gramos 0.25 0.3 1.5 0.0 8
1S 1 Sun Meal 2 Lunch 2-Claras de H unidad 6.0 12.0 0.6 0.6 56

1S 1 Sun Meal 3 Lunch 14-Pollo (pec 100 gramos 2.00 47.4 0.0 2.8 215
1S 1 Sun Meal 3 Lunch 22-Zanahoria 100 gramos 0.25 0.3 2.2 0.1 10
1S 1 Sun Meal 3 Lunch 46-Repollo 100 gramos 0.25 0.3 1.5 0.0 8
1S 1 Sun Meal 3 Lunch 5-Almendras unidad 0.0 0.0 0.0 0

1S 1 Sun Meal 4 Lunch 44-Garbanzos100 gramos 1.00 20.8 55.0 5.5 353
1S 1 Sun Meal 4 Lunch 22-Zanahoria 100 gramos 1.00 1.1 8.9 0.2 42
1S 1 Sun Meal 4 Lunch 46-Repollo 100 gramos 0.25 0.3 1.5 0.0 8
1S 1 Sun Meal 4 Lunch 2-Claras de H unidad 2.00 4.0 0.2 0.2 19

1S 1 Sun Meal 5 Lunch 14-Pollo (pec 100 gramos 2.00 47.4 0.0 2.8 215
1S 1 Sun Meal 5 Lunch 22-Zanahoria 100 gramos 0.25 0.3 2.2 0.1 10
1S 1 Sun Meal 5 Lunch 46-Repollo 100 gramos 0.25 0.3 1.5 0.0 8

1S 1 Sun Meal 6 Lunch 19-Atun lata 1.00 13.0 1.0 0.5 61

1S 1 Sun Meal 6 Lunch 12-Pomelo 230 gramos 1.00 1.1 11.0 0.0 48
1S 1 Sun 0.0 0.0 0.0 0
1S 1 Sun 0.0 0.0 0.0 0
### 1 #REF! 223.8 162.9 36.3 1873
 Real Target
WK Day # Meal Proteina Carbs Grasas Proteina Carbs Grasas
1MonMeal 1 1 Mon Meal 1 42.66 0.00 2.52 26.00 14.63 10.92
1MonMeal 2 1 Mon Meal 2 44.70 19.70 26.10 26.00 14.63 10.92
1MonMeal 3 1 Mon Meal 3 48.54 33.12 3.52 26.00 43.88 3.12
1MonMeal 4 1 Mon Meal 4 49.80 1.20 8.80 26.00 117.00 1.00
1MonMeal 5 1 Mon Meal 5 0.00 0.00 0.00 26.00 87.75 1.56

1TueMeal 1 1 Tue Meal 1 0.00 0.00 0.00 26.00 14.63 10.92

1TueMeal 2 1 Tue Meal 2 0.00 0.00 0.00 26.00 14.63 10.92
1TueMeal 3 1 Tue Meal 3 0.00 0.00 0.00 26.00 43.88 3.12
1TueMeal 4 1 Tue Meal 4 0.00 0.00 0.00 26.00 117.00 0.00
1TueMeal 5 1 Tue Meal 5 0.00 0.00 0.00 26.00 87.75 1.56

1WedMeal 1 1 Wed Meal 1 28.16 110.76 7.66 26.00 14.63 10.92

1WedMeal 2 1 Wed Meal 2 50.60 76.80 15.20 26.00 14.63 10.92
1WedMeal 3 1 Wed Meal 3 42.55 3.28 26.10 26.00 43.88 3.12
1WedMeal 4 1 Wed Meal 4 21.50 21.50 13.40 26.00 117.00 0.00
1WedMeal 5 1 Wed Meal 5 35.55 0.00 2.10 26.00 87.75 1.56

1ThuMeal 1 1 Thu Meal 1 0.00 0.00 0.00 26.00 14.63 10.92

1ThuMeal 2 1 Thu Meal 2 0.00 0.00 0.00 26.00 14.63 10.92
1ThuMeal 3 1 Thu Meal 3 0.00 0.00 0.00 26.00 43.88 3.12
1ThuMeal 4 1 Thu Meal 4 0.00 0.00 0.00 26.00 117.00 0.00
1ThuMeal 5 1 Thu Meal 5 0.00 0.00 0.00 26.00 87.75 1.56

1FriMeal 1 1 Fri Meal 1 0.00 0.00 0.00 26.00 14.63 10.92

1FriMeal 2 1 Fri Meal 2 0.00 0.00 0.00 26.00 14.63 10.92
1FriMeal 3 1 Fri Meal 3 0.00 0.00 0.00 26.00 43.88 3.12
1FriMeal 4 1 Fri Meal 4 0.00 0.00 0.00 26.00 117.00 0.00
1FriMeal 5 1 Fri Meal 5 0.00 0.00 0.00 26.00 87.75 1.56

1SatMeal 1 1 Sat Meal 1 0.00 0.00 0.00 26.00 14.63 10.92

1SatMeal 2 1 Sat Meal 2 0.00 0.00 0.00 26.00 14.63 10.92
1SatMeal 3 1 Sat Meal 3 0.00 0.00 0.00 26.00 43.88 3.12
1SatMeal 4 1 Sat Meal 4 0.00 0.00 0.00 26.00 117.00 0.00
1SatMeal 5 1 Sat Meal 5 0.00 0.00 0.00 26.00 87.75 1.56

1SunMeal 1 1 Sun Meal 1 43.35 72.00 3.90 26.00 14.63 10.92

1SunMeal 2 1 Sun Meal 2 44.10 5.83 20.18 26.00 14.63 10.92
1SunMeal 3 1 Sun Meal 3 48.00 3.73 2.88 26.00 43.88 3.12
1SunMeal 4 1 Sun Meal 4 26.23 65.60 5.93 26.00 117.00 0.00
1SunMeal 5 1 Sun Meal 5 48.00 3.73 2.88 26.00 87.75 1.56
Promedio
 Accuracy
Proteina Carbs Grasas
164% 0% 23%
172% 135% 239%
187% 75% 113%
192% 1% 0%
0% 0% 0%
43% -58% -25%
0% 0% 0%
0% 0% 0%
0% 0% 0%
0% 0% 0%
0% 0% 0%
-100% -100% -100%
108% 757% 70%
195% 525% 139%
164% 7% 837%
83% 18% 0%
137% 0% 135%
37% 162% 136%
0% 0% 0%
0% 0% 0%
0% 0% 0%
0% 0% 0%
0% 0% 0%
100% 100% 100%
0% 0% 0%
0% 0% 0%
0% 0% 0%
0% 0% 0%
0% 0% 0%
100% 100% 100%
0% 0% 0%
0% 0% 0%
0% 0% 0%
0% 0% 0%
0% 0% 0%
100% 100% 100%
167% 492% 36%
170% 40% 185%
185% 8% 92%
101% 56% 0%
185% 4% 184%
61% 20% 1%
49% 46% 45%
 ID Type Description Combination Field P

Required
and must Optional Reqd Reqd
be unique

1 Desayuno Huevo (completo) 1-Huevo (completo) 3

2 Desayuno Claras de Huevo 2-Claras de Huevo 2
3 Desayuno Tostadas de arroz 3-Tostadas de arroz 2
4 Desayuno Naranja 4-Naranja 1.4
5 Desayuno Almendras 5-Almendras 0.4
6 Desayuno Queso Untable 6-Queso Untable 1.5
7 Desayuno Manzana 7-Manzana 0.5
8 Desayuno Banana 8-Banana 1.9
9 Desayuno Tostada Pan Integral 9-Tostada Pan Integral 2.05
10 Desayuno Syntha-6 10-Syntha-6 22
11 Desayuno Frutillas 11-Frutillas
12 Almuerzo Pomelo 12-Pomelo 1.1
13 Almuerzo Merluza 13-Merluza 11
14 Almuerzo Pollo (pechuga) 14-Pollo (pechuga) 23.7
15 Almuerzo Carne (magro) 15-Carne (magro) 21
16 Almuerzo Salmon 16-Salmon 19.9
17 Almuerzo Abadejo 17-Abadejo 16
18 Almuerzo Cerdo (magro) 18-Cerdo (magro) 28
19 Almuerzo Atun 19-Atun 13
20 Vegetales Lechuga 20-Lechuga 0.7
21 Vegetales Tomate 21-Tomate 1.5
22 Vegetales Zanahoria 22-Zanahoria 1.1
23 Vegetales Zuccini 23-Zuccini
24 Vegetales Zapallo 24-Zapallo 1
25 Vegetales Calabaza 25-Calabaza 1
26 Vegetales Zapallito Verde 26-Zapallito Verde
27 Vegetales Brocoli 27-Brocoli 3.3
28 Vegetales Cebolla Morada 28-Cebolla Morada 1
29 Vegetales Choclo 29-Choclo
30 Vegetales Verengena 30-Verengena
31 Vegetales Palta 31-Palta
32 Almuerzo arroz integral 32-arroz integral 7.8
33 Vegetales Papa 33-Papa 5.4
34 Vegetales Batata 34-Batata 2
35 Media tard Yogurt DAHI 35-Yogurt DAHI 8.4
36 Vegetales Morron 36-Morron 0.9
37 Condiment Aceite Oliva 37-Aceite Oliva 0
38 Bebida Powerade 38-Powerade 0
39 Desayuno avena 39-avena 5.2
40 Desayuno Proteina HOCHSPORT 40-Proteina HOCHSPORT 24
41 Vegetales Espinaca 41-Espinaca 7.8
42 Almuerzo Milanesa de Soja 42-Milanesa de Soja 10
43-Filet de Merluza
43 Almuerzo Filet de Merluza rebozado rebozado 17
44 Almuerzo Garbanzos 44-Garbanzos 20.8
45 Desayuno Anana 45-Anana 0.54
46 Almuerzo Repollo 46-Repollo 1.3
47 47-
48 48-
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191 191-
192 192-
193 193-
194 194-
195 195-
196 196-
197 197-
198 198-
199 199-
200 200-
201 201-
202 202-
203 203-
204 204-
205 205-
206 206-
207 207-
208 208-
209 209-
210 210-
211 211-
212 212-
213 213-
214 214-
215 215-
216 216-
217 217-
218 218-
219 219-
220 220-
221 221-
222 222-
223 223-
224 224-
225 225-
226 226-
227 227-
228 228-
229 229-
230 230-
231 231-
232 232-
233 233-
234 234-
235 235-
236 236-
237 237-
238 238-
239 239-
240 240-
241 241-
242 242-
243 243-
244 244-
245 245-
246 246-
247 247-
248 248-
249 249-
250 250-
251 251-
252 252-
253 253-
254 254-
255 255-
256 256-
257 257-
258 258-
259 259-
260 260-
261 261-
262 262-
263 263-
264 264-
265 265-
266 266-
267 267-
268 268-
269 269-
270 270-
271 271-
272 272-
273 273-
274 274-
275 275-
276 276-
277 277-
278 278-
279 279-
280 280-
281 281-
282 282-
283 283-
284 284-
285 285-
286 286-
287 287-
288 288-
289 289-
290 290-
291 291-
292 292-
293 293-
294 294-
295 295-
296 296-
297 297-
298 298-
299 299-
300 300-
301 301-
302 302-
303 303-
304 304-
305 305-
306 306-
307 307-
308 308-
309 309-
310 310-
311 311-
312 312-
313 313-
314 314-
315 315-
316 316-
317 317-
318 318-
319 319-
320 320-
321 321-
322 322-
323 323-
324 324-
325 325-
326 326-
327 327-
328 328-
329 329-
330 330-
331 331-
332 332-
333 333-
334 334-
335 335-
336 336-
337 337-
338 338-
339 339-
340 340-
341 341-
342 342-
343 343-
344 344-
345 345-
346 346-
347 347-
348 348-
349 349-
350 350-
351 351-
352 352-
353 353-
354 354-
355 355-
356 356-
357 357-
358 358-
359 359-
360 360-
361 361-
362 362-
363 363-
364 364-
365 365-
366 366-
367 367-
368 368-
369 369-
370 370-
371 371-
372 372-
373 373-
374 374-
375 375-
376 376-
377 377-
378 378-
379 379-
380 380-
381 381-
382 382-
383 383-
384 384-
385 385-
386 386-
387 387-
388 388-
389 389-
390 390-
391 391-
392 392-
393 393-
394 394-
395 395-
396 396-
397 397-
398 398-
399 399-
400 400-
401 401-
402 402-
403 403-
404 404-
405 405-
406 406-
407 407-
408 408-
409 409-
410 410-
411 411-
412 412-
413 413-
414 414-
415 415-
416 416-
417 417-
418 418-
419 419-
420 420-
421 421-
422 422-
423 423-
424 424-
425 425-
426 426-
427 427-
428 428-
429 429-
430 430-
431 431-
432 432-
433 433-
434 434-
435 435-
436 436-
437 437-
438 438-
439 439-
440 440-
441 441-
442 442-
443 443-
444 444-
445 445-
446 446-
447 447-
448 448-
449 449-
450 450-
451 451-
452 452-
453 453-
454 454-
455 455-
456 456-
457 457-
458 458-
459 459-
460 460-
461 461-
462 462-
463 463-
464 464-
465 465-
466 466-
467 467-
468 468-
469 469-
470 470-
471 471-
472 472-
473 473-
474 474-
475 475-
476 476-
477 477-
478 478-
479 479-
480 480-
481 481-
482 482-
483 483-
484 484-
485 485-
486 486-
487 487-
488 488-
489 489-
490 490-
491 491-
492 492-
493 493-
494 494-
495 495-
496 496-
497 497-
498 498-
499 499-
 C F Cals Size Notes

Reqd Reqd Calculated Optional

0.4 4 50 unidad Huevo (completo)

0.1 0.1 9 unidad Claras de Huevo
6.25 0 33 unidad Tostadas de arroz
18.2 0.4 82 unidad Queso Untable
0.2 1 11 unidad Almendras
0.5 0.5 13 cucharada Naranja Tostada Pan Integral
20.5 0.4 88 unidad Manzana Merluza
32.6 0.3 141 unidad Banana Pollo (pechuga)
10.5 1.2 61 unidad Frutillas Carne (magro)
14 6 198 scoop Kiwi Salmon
0 100 gramos Durazno Abadejo
11 0 48 230 gramos Anana Cerdo (magro)
0 2 62 100 gramos Ciruela Atun
0 1.4 107 100 gramos
1 13 205 100 gramos Lechuga
0 10.8 177 100 gramos Tomate
0 0 64 100 gramos Zanahoria
0 9 193 100 gramos Zuccini
1 0.5 61 lata Zapallo
0.8 0.1 7 100 gramos Calabaza
4.3 0.3 26 unidad Zapallito Verde
8.9 0.2 42 100 gramos Brocoli
0 100 gramos Cebolla Morada
10.6 0.4 50 200 gramos Choclo
10.6 0.4 50 200 gramos
0 100 gramos Palta
2.9 0.2 27 100 gramos
10 0 44 100 gramos
0 100 gramos Papa
0 100 gramos Batata
0 unidad
72 1.8 335 100 gramos
35.4 0.2 165 200 gramos
30.1 0.2 130 180 gramos
12 0 82 200 gramos
3.7 0.2 20 100 gramos arroz integral
0 12 108 1 cuchara
12 0 48 200 ml
22 3.2 138 40 gramos
 10 1.2 147 scoop
2.8 0.8 50 100 gramos
21 5.5 174 1 unidad

24 15 299 1 unidad
55 5.5 353 100 gramos
13.12 1.12 65 100 gramos
6 0.1 30 100 gramos
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Huevo (completo)
Claras de Huevo
Tostadas de arroz
Queso Untable
Almendras
Tostada Pan Integral

Pollo (pechuga)
Carne (magro)
Syntha-6

Cerdo (magro)

Zapallito Verde

Cebolla Morada

Joyful
Alimentos y productos a IG bajo
Albaricoques secos, orejones 35Amaranto 35
Apio nabo, apio rábano (crudo) 35Arroz silvestre/salvaje/negro 35
Arvejas, chícharos -Am-; Guisantes -Es-
(frescos) 35Arvejas, chícharos -Am-; Guisantes -Es-
(frescos) 35
Brevas; higos (fruta fresca) 35Cassoulet (plato francés de carne con
judías/fríjoes) 35
Chirimoya, anón, guanábana, alemoya 35Ciruelas (fruta fresca) 35
Coco 35Compota de manzana (sin azúcar) 35
Falafel (garbanzos) 35Fríjol/judía azuki, azuki 35
Fríjol/judía blanco/a cannellini, habichuela
blanca pequeña 35Fríjol/judía rojo(a)/pinto(a) 35
Garbanzos (lata) 35Granada (fruta fresca) 35
Harina de garbanzos 35Helado de crema (con fructosa) 35
Judía/fríjol borlotti 35Judía/fríjol negra/o 35
Jugo/zumo de tomate 35Levadura 35
Levadura de cerveza 35Lino, sésamo, opio (granos/semillas de) 35
Maíz indio (ancestral) 35Manzana (fruta fresca) 35
Manzanas secas 35Melocotones (fruta fresca) 35
Membrillo (fruta fresca) 35Mostaza 35
Naranjas (fruta fresca) 35Nectarina (fruta fresca) 35
Pan esenio/ezekiel (de cereales
germinados) 35Pipas/semillas de girasol 35
Puré de almendras blancas (sin azúcar) 35Quinoa 35
Salsa de tomate (sin azúcar) 35Tallarines chinos (trigo duro), fideos 35
Tomates secos 35Wasa™ fibra (24% de fibras) 35
Yogur de soja/soya (aromatizado) 35Yogur** 35
Pan (Montignac integral bread) 34Ajo 30
Albaricoques (fruta fresca) 30Escorzoneras, salsifis 30
Fruta de la pasión, maracuyá, parchita,
pasionaria 30Garbanzos 30
Judías verdes -Es-, Habichuelas -Am- 30Leche de almendra 30
Leche de avena (sin cocinar) 30Leche de soja/soya 30
Leche en polvo/fresca** 30Leche** (desnatada o no) 30
Lentejas 30Lentejas amarillas 30
Mandarinas, clementinas 30Mermelada (sin azúcar) 30
Nabo (crudo) 30Peras (fruta fresca) 30
Quark, requesón** 30Remolacha (cruda) 30
Tallarines chinos de soja/soya, fideos de
soja/soya 30Tomates 30
Toronja, pomelo (fruta fresca) 30Zanahoria (cruda) 30
Cebada descascarillada 25Cerezas 25
Chocolate amargo/negro (>70% de cacao) 25Frambuesa (fruta fresca) 25
Fresas (fruta fresca) 25Frijol/judía mungo 25
Grosella roja, grosella 25Guisantes secos partidos 25
Harina de soja/soya 25Humus (puré de garbanzos) 25
Jijallo, caramillo, judía/fríjol blanca/o 25Lentejas verdes 25
Mirtilo, arándano 25Moras 25
Puré de almendras enteras (sin azúcar) 25Puré de avellanas enteras (sun azúcar) 25
Puré de maní/cacahuetes (sin azúcar) 25Semillas/pipas de calabacines, calabazas 25
Uva espinosa, grosella espinosa 25Acerola 20
Alcachofa 20Berenjena 20
Cacao en polvo (sin azúcar) 20Chocolate amargo/negro (>85% de cacao) 20
Corazón de palma, palmito 20Crema de soja 20
Fructosa Montignac 20Ratatouille 20
Retoño de bambú, brote de bambú 20Salsa tamari (sin dulce) 20
Yogur de soja/soya (sin sabor) 20Zumo de limón (sin azúcar) 20
Acederilla, vinagrera, vinagrillo 15Aceituna, oliva 15
Acelgas 15Agave, pita (concentrado) 15
Almendras 15Altramuz/lupín 15
Apio 15Avellanas 15
Brécol, brócoli 15Brotes de semillas 15
Calabacitas, calabacínes 15Cebolla 15
Cereales brotados/germinados (germen de
trigo...) 15Chalota, escalonia, chalote, ajo chalote,
escalona, escaloña, cebolla ocañera 15
Chile, pimiento (picante) 15Col fermentada, chucrut 15
Coles de bruselas 15Coliflor 15
Endibias 15Espárragos 15
Espinacas 15Garrofín (semilla de algarrobo en
polvo/harina) 15
Grosella negra 15Hinojo 15
Hongo, seta, champiñón 15Jengibre 15
Lechugas (batavia, romana, rizada, etc.) 15Maní, cacahuetes 15
Nueces, fruto seco 15Nuez de anacardo/cajú/marañón 15
Pepinillo 15Pepino, cohombro, cocombro 15
Pesto 15Pimientos rojos, pimentónes 15
Piñón 15Pistacho 15
Puerros 15Rábano 15
Repollo 15Ruibarbo 15
Salvado (de trigo, de avena...) 15Soja/soya 15
Tempeh 15Tofu (soja/soya) 15
Uchuva, alquenqueje 15Vainas, judías tiernas 15
Aguacate 10Low GI Montignac pasta (spaghetti) 10
Low GI Montignac spaghetti 10Crustáceos 5
Especia, condimento (perejil, albahaca,
orégano, canela, vainilla, etc.) 5Vinagre 5