Recetario de preparaciones saludables para su venta en establecimientos de consumo escolar de los planteles de educación básica
Las preparaciones descritas en este recetario cumplen con las características nutrimentales establecidas para preparaciones de alimentos establecidos en los Lineamientos generales para el expendio de alimentos y bebidas en los establecimientos de consumo escolar de los planteles de educación básica.
Los criterios nutrimentales son:
- Contenido de energía: Menos de 180 kcal por porción
- Contenido de grasa: Menos del 10% del total de energía por grasa saturada
- Contenido de azúcar: Sin azúcares añadidos
- Contenido de sodio: Menos de 270 mg de sodio
Se sugiere enriquecer con otras recetas que cumplan con las características antes mencionadas de acuerdo con los gustos y la disponibilidad de los alimentos regionales.
Las recetas pueden ser enviadas a través del correo electrónico salud.alimentosescolares@gmail.com con el archivo electrónico, para ser validadas y en caso de cumplir con los criterios nutrimentales, incluirlas en este recetario. Tome en consideración lo siguiente:
Coloque como título de asunto del correo: RECETA
Nombre de Archivo electrónico: RECETA_(NOMBRE DE LA RECETA) EJ: RECETA_SANDWICHDEJAMON
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Torta de queso panela con frijoles y aguacate | Bolillo pequeño sin migajón | 1 pza | 25 | 61.5 | 131.8 | 1.0 |
| Queso Panela | 20 g | 20 | 27.6 | 25.0 | 1.6 | |
| Aguacate | 5 g | 5 | 8.0 | 0.5 | 0.8 | |
| Frijoles Refritos | 1 cda | 15 | 19.0 | 47.4 | 0.8 | |
| TOTAL | 116.1 | 204.7 | 4.2 | |||
| Torta de frijoles | Telera pequeña sin migajón | 1 pza | 25 | 61.5 | 131.8 | 1.0 |
| Mayonesa | 1 cdita | 5 | 35.8 | 28.4 | 4.0 | |
| Frijoles Refritos | 2 cdas | 30 | 38.0 | 94.8 | 1.6 | |
| TOTAL | 135.3 | 255.0 | 6.7 | |||
| Sándwich de pollo | Pan Integral | 1 reb | 25 | 61.5 | 131.8 | 1.0 |
| Pollo deshebrado | 25 g | 25 | 40.0 | 16.3 | 1.0 | |
| Mayonesa | 1 cdita | 5 | 35.8 | 28.4 | 4.0 | |
| Jitomate | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Chile | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Lechuga | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| TOTAL | 137.3 | 176.5 | 6.0 | |||
| Torta de pollo con aguacate | Bolillo pequeño sin migajón | 1 pza | 25 | 61.5 | 131.8 | 1.0 |
| Pollo deshebrado | 25 g | 25 | 40.0 | 16.3 | 1.0 | |
| Aguacate | 1/6 pza | 15 | 24.1 | 1.5 | 2.3 | |
| TOTAL | 125.6 | 149.6 | 4.3 | |||
| Sándwich de Atún | Pan Integral | 1 reb | 25 | 61.5 | 131.8 | 1.0 |
| Atún en agua | 1/5 de lata | 31 | 36.0 | 104.8 | 0.3 | |
| Mayonesa | 1 cdita | 5 | 35.8 | 28.4 | 4.0 | |
| Jitomate | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Cebolla | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Chile Serrano | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| TOTAL | 133.3 | 264.9 | 5.3 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Torta de huevo | Bolillo pequeño sin migajón | 1 pza | 25 | 61.5 | 131.8 | 1.0 |
| Huevo | 0.5 pza | 22 | 34.1 | 27.3 | 2.3 | |
| Jitomate | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Cebolla | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Chile Serrano | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| TOTAL | 95.6 | 159.0 | 3.4 | |||
| Torta de huevo con frijoles | Telera pequeña sin migajón | 1 pza | 25 | 61.5 | 131.8 | 1.0 |
| Huevo | 0.5 pza | 22 | 34.1 | 27.3 | 2.3 | |
| Frijoles Refritos | 2 cdas | 30 | 38.0 | 94.8 | 1.6 | |
| TOTAL | 133.6 | 253.8 | 5.0 | |||
| Chilaquiles verdes sin freír | Tortilla de Maíz Nixtamalizada | 2 pzas | 60 | 133.2 | 96.6 | 1.5 |
| Salsa Verde | 1/4 taza | 60 | 37.2 | 5.3 | 2.1 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| TOTAL | 184.2 | 114.4 | 4.4 | |||
| Enchiladas Verdes | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Salsa Verde | 1/4 taza | 60 | 14.6 | 5.3 | 0.1 | |
| Pollo deshebrado | 25 g | 25 | 40.0 | 16.3 | 1.0 | |
| Queso panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| TOTAL | 135.0 | 82.4 | 2.6 | |||
| Enfrijoladas | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Frijoles Cocidos | 4 cdas | 56 | 24.5 | 2.0 | 0.5 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| TOTAL | 104.9 | 62.8 | 2.0 | |||
| Elote | Elote | 1 pza | 55 | 59.4 | 9.4 | 0.7 |
| Limón | 0.5 pza | 34 | 9.9 | 0.7 | 0.1 | |
| Mayonesa | 1 cdita | 5 | 35.8 | 28.4 | 4.0 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| TOTAL | 118.9 | 50.9 | 5.6 | |||
| Esquites | Elote desgranado | 1/2 tza | 83 | 89.6 | 14.1 | 1.1 |
| Limón | 0.5 pza | 34 | 9.9 | 0.7 | 0.1 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Epazote | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Sal | 0.06 cdita | 0.36 | 0.0 | 139.5 | 0.0 | |
| Chile Piquín | 0.5 cdita | 2.5 | 7.9 | 0.8 | 0.4 | |
| TOTAL | 129.5 | 155.0 | 4.1 | |||
| Sopes | Masa de maíz | 45 g | 45 | 83.7 | 60.8 | 0.9 |
| Frijoles Refritos | 2 cdas | 30 | 38.0 | 94.8 | 1.6 | |
| Lechuga | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| TOTAL | 135.5 | 168.1 | 3.4 | |||
| Tacos de frijol | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Frijoles Refritos | 2 cdas | 30 | 38.0 | 94.8 | 1.6 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| TOTAL | 118.4 | 155.6 | 3.2 | |||
| Taco de huevo con arroz | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Huevo | 0.5 pza | 22 | 34.1 | 27.3 | 2.3 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Arroz | 2 cdas | 23 | 19.2 | 0.2 | 0.0 | |
| TOTAL | 142.0 | 75.8 | 5.6 | |||
| Taco de tinga de pollo | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Pollo deshebrado | 25 g | 25 | 53.8 | 17.5 | 3.8 | |
| Jitomate | 0.5 pza | 30 | 6.3 | 2.7 | 0.1 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| TOTAL | 153.3 | 247.1 | 7.1 | |||
| Taco de bistec con papas | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Bistec | 30 g | 30 | 36.0 | 18.0 | 0.8 | |
| Papas | 20 g | 20 | 18.6 | 1.0 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Cebolla | 10 g | 10 | 3.8 | 0.3 | 0.0 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 147.1 | 245.8 | 4.1 | |||
| Taco de nopales a la mexicana | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Nopales | 1/2 tza | 75 | 12.0 | 16.5 | 0.1 | |
| Jitomate | 15 g | 15 | 3.2 | 1.4 | 0.0 | |
| Cebolla | 10 g | 10 | 3.8 | 0.3 | 0.0 | |
| TOTAL | 85.5 | 66.4 | 0.9 | |||
| Taco de huevo en salsa verde | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Huevo | 1 pza | 44 | 68.2 | 54.6 | 4.7 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Salsa Verde | 1 cda | 30 | 18.6 | 2.6 | 1.1 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 175.5 | 283.8 | 9.0 | |||
| Taco de alambre de bistec | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Bistec | 30 g | 30 | 36.0 | 18.0 | 0.8 | |
| Pimiento | 20 g | 20 | 5.4 | 0.4 | 0.0 | |
| Cebolla | 10 g | 10 | 3.8 | 0.3 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 133.9 | 245.2 | 4.1 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Taco de calabacitas guisadas | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Calabacita | 60 g | 60 | 8.4 | 1.8 | 0.1 | |
| Jitomate | 0.5 pza | 30 | 6.3 | 2.7 | 0.1 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 | |
| Queso Panela | 15 g | 15 | 20.7 | 18.8 | 1.2 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| TOTAL | 128.7 | 250.2 | 4.6 | |||
| Taco de huevo con nopales | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Huevo | 0.5 pza | 22 | 34.1 | 27.3 | 2.3 | |
| Nopales | 1/4 taza | 38 | 6.1 | 8.4 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 128.9 | 262.2 | 5.6 | |||
| Taco de bistec a la mexicana | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Bistec | 30 g | 30 | 36.0 | 18.0 | 0.8 | |
| Jitomate | 0.5 pza | 30 | 6.3 | 2.7 | 0.1 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 | |
| Chile Cuaresmeño | 0.5 pza | 12.5 | 2.8 | 1.5 | 0.0 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| TOTAL | 138.3 | 249.1 | 4.2 | |||
| Taco de bistec con nopales | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Bistec | 30 g | 30 | 36.0 | 18.0 | 0.8 | |
| Nopales | 1/4 taza | 38 | 6.1 | 8.4 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| TOTAL | 135.3 | 253.3 | 4.1 | |||
| Taco de rajas con bistec | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Chile poblano | 21 g | 21 | 4.6 | 2.5 | 0.1 | |
| Papas | 10 g | 10 | 9.3 | 0.5 | 0.0 | |
| Bistec | 30 g | 30 | 36.0 | 18.0 | 0.8 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 143.2 | 247.9 | 4.1 | |||
| Taco de pollo con nopales | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Pollo deshebrado | 25 g | 25 | 40.0 | 16.3 | 1.0 | |
| Nopales | 1/4 taza | 38 | 6.1 | 8.4 | 0.0 | |
| Jitomate | 15 g | 15 | 3.2 | 1.4 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 137.9 | 252.6 | 4.3 | |||
| Taco de ejotes con huevo | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Ejotes | 20 g | 20 | 3.8 | 40.2 | 0.0 | |
| Huevo | 0.5 pza | 22 | 34.1 | 27.3 | 2.3 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Sal | 0.07 cdita | 0.46 | 178.3 | |||
| TOTAL | 126.6 | 294.0 | 5.6 | |||
| Taco de verduras con queso | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Ejotes | 20 g | 20 | 3.8 | 40.2 | 0.0 | |
| Zanahoria | 10 g | 10 | 4.5 | 6.6 | 0.0 | |
| Papa | 20 g | 20 | 18.6 | 1.0 | 0.0 | |
| Queso Panela | 20 g | 20 | 27.6 | 25.0 | 1.6 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 121.1 | 299.3 | 2.4 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Taco de huevo a la mexicana | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Huevo | 0.5 pza | 22 | 34.1 | 27.3 | 2.3 | |
| Jitomate | 15 g | 15 | 3.2 | 1.4 | 0.0 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 | |
| Chile Cuaresmeño | 0.5 pza | 12.5 | 2.8 | 1.5 | 0.0 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| TOTAL | 133.3 | 257.0 | 5.7 | |||
| Taco de pollo con verduras | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Pollo deshebrado | 25 g | 25 | 53.8 | 17.5 | 3.8 | |
| Chile poblano | 21 g | 21 | 4.6 | 2.5 | 0.1 | |
| Calabacita | 30 g | 30 | 4.2 | 0.9 | 0.0 | |
| Jitomate | 15 g | 15 | 3.2 | 1.4 | 0.0 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| TOTAL | 154.4 | 248.8 | 7.2 | |||
| Taco de arroz | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Arroz | 1/4 taza | 47 | 39.2 | 0.4 | 0.1 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| TOTAL | 127.9 | 226.9 | 3.3 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Taco de papa | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Papa | 1/2 pza | 85 | 79.1 | 4.3 | 0.1 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| TOTAL | 172.3 | 52.9 | 3.4 | |||
| Taco de frijoles con nopales | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Frijoles Refritos | 2 cdas | 30 | 38.0 | 94.8 | 1.6 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| Nopales | 2 cdas | 19 | 3.0 | 4.2 | 0.0 | |
| Jitomate | 15 g | 15 | 3.2 | 1.4 | 0.0 | |
| TOTAL | 124.6 | 161.1 | 3.2 | |||
| Taco de fajitas de pollo | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Pollo deshebrado | 25 g | 25 | 40.0 | 16.3 | 1.0 | |
| Pimiento | 20 g | 20 | 5.4 | 0.4 | 0.0 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 | |
| Chile Chipotle | 3.5 g | 3.5 | 11.1 | 1.0 | 0.6 | |
| Jitomate | 15 g | 15 | 3.2 | 1.4 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 152.9 | 246.0 | 5.0 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Taco de nopales con queso | Tortilla de Maíz Nixtamalizada | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Nopales | 1/2 tza | 75 | 12.0 | 16.5 | 0.1 | |
| Queso Panela | 20 g | 20 | 27.6 | 25.0 | 1.6 | |
| Cebolla | 10 g | 10 | 3.8 | 0.3 | 0.0 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| TOTAL | 132.1 | 268.3 | 4.9 | |||
| Tostada de frijol y queso | Tostada | 1 pza | 12 | 39.0 | 57.4 | 0.9 |
| Frijoles Refritos | 2 cdas | 30 | 38.0 | 94.8 | 1.6 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| TOTAL | 90.8 | 164.7 | 3.3 | |||
| Tostada de frijol y lechuga | Tostada | 1 pza | 12 | 39.0 | 57.4 | 0.9 |
| Frijoles Refritos | 2 cdas | 30 | 38.0 | 94.8 | 1.6 | |
| Lechuga | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| TOTAL | 77.0 | 152.2 | 2.5 | |||
| Tostada de tinga de pollo | Tostada | 1 pza | 12 | 39.0 | 57.4 | 0.9 |
| Pollo deshebrado | 25 g | 25 | 40.0 | 16.3 | 1.0 | |
| Jitomate | 0.5 pza | 30 | 6.3 | 2.7 | 0.1 | |
| Cebolla | 1 cda | 12 | 4.6 | 0.4 | 0.0 | |
| Aceite | 0.5 cdita | 2.5 | 22.1 | 0.0 | 2.5 | |
| Sal | 0.035 cdita | 0.23 | 0.0 | 89.1 | 0.0 | |
| Lechuga | LIBRE | 0 | 0.0 | 0.0 | 0.0 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| Frijoles Refritos | 1 cdas | 15 | 19.0 | 47.4 | 0.8 | |
| TOTAL | 144.8 | 225.7 | 6.1 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Tostada de ensalada de pollo | Tostada | 1 pza | 12 | 39.0 | 57.4 | 0.9 |
| Pollo deshebrado | 25 g | 25 | 40.0 | 16.3 | 1.0 | |
| Mayonesa | 1 cdita | 5 | 35.8 | 28.4 | 4.0 | |
| Zanahoria | 10 g | 10 | 4.5 | 6.6 | 0.0 | |
| Chícharo | 7 g | 7 | 5.9 | 0.2 | 0.0 | |
| TOTAL | 125.2 | 108.9 | 5.9 | |||
| Quesadilla | Tortilla de Maíz | 1 pza | 30 | 66.6 | 48.3 | 0.8 |
| Queso Panela | 40 g | 40 | 55.2 | 50.0 | 3.2 | |
| TOTAL | 121.8 | 98.3 | 3.9 | |||
| Burrito de frijoles | Tortilla de Harina | 1 pza | 28 | 62.2 | 45.1 | 0.7 |
| Frijoles Refritos | 4 cdas | 56 | 70.9 | 177.0 | 3.1 | |
| Queso Panela | 10 g | 10 | 13.8 | 12.5 | 0.8 | |
| TOTAL | 146.9 | 234.5 | 4.6 | |||
| Burrito de frijoles con pollo | Tortilla de Harina | 1 pza | 28 | 62.2 | 45.1 | 0.7 |
| Frijoles Refritos | 2 cdas | 30 | 38.0 | 94.8 | 1.6 | |
| Pollo deshebrado | 25 g | 25 | 40.0 | 16.3 | 1.0 | |
| Jitomate | 15 g | 15 | 3.2 | 1.4 | 0.0 | |
| TOTAL | 143.3 | 157.5 | 3.4 | |||
| Tostada de ensalada de atún | Tostada | 1 pza | 12 | 39.0 | 57.4 | 0.9 |
| Atún en agua | 1/5 de lata | 31 | 36.0 | 104.8 | 0.3 | |
| Papa | 15 g | 15 | 13.9 | 0.8 | 0.0 | |
| Zanahoria | 10 g | 10 | 4.5 | 6.6 | 0.0 | |
| Chícharo | 7 g | 7 | 5.9 | 0.2 | 0.0 | |
| Mayonesa | 1 cdita | 5 | 35.8 | 28.4 | 4.0 | |
| TOTAL | 135.1 | 198.1 | 5.1 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Pasta fría | Pasta | 1/4 tza | 30 | 109.2 | 0.6 | 0.3 |
| Aguacate | 1/6 pza | 15 | 24.1 | 1.5 | 2.3 | |
| Zanahoria | 10 g | 10 | 4.5 | 6.6 | 0.0 | |
| Jitomate | 15 g | 15 | 3.2 | 1.4 | 0.0 | |
| Brócoli | 15 g | 15 | 4.2 | 4.1 | 0.1 | |
| TOTAL | 145.2 | 14.1 | 2.7 | |||
| Ensalada de Lechuga con fruta | Lechuga | 2 tazas | 90 | 14.4 | 7.2 | 0.2 |
| Manzana | 1/4 pza | 26.5 | 15.6 | 0.0 | 0.1 | |
| Pera | 1/4 pza | 38.5 | 22.7 | 0.0 | 0.2 | |
| Mandarina | 1/4 pza | 16 | 7.0 | 0.2 | 0.0 | |
| Aderezo Industrializado | 1/2 cda | 8 | 37.4 | 2.4 | 3.9 | |
| TOTAL | 97.2 | 9.8 | 4.3 | |||
| Ensalada de lechuga con jitomate y pepino | Lechuga | 2 tazas | 90 | 14.4 | 7.2 | 0.2 |
| Jitomate Saladet | 1 pza | 62 | 13.0 | 5.6 | 0.2 | |
| Pepino | 1/2 tza | 52 | 6.8 | 1.0 | 0.1 | |
| Limón | 0.5 pza | 34 | 9.9 | 0.7 | 0.1 | |
| Sal | 0.07 cdita | 0.46 | 0.0 | 178.3 | 0.0 | |
| TOTAL | 44.0 | 192.7 | 0.5 | |||
| Surimi | 2/3 barra | 40 | 39.0 | 56.6 | 0.4 |
| PREPARACION | INGREDIENTE | CANTIDAD | GRAMOS | ENERGIA(kal) | SODIO (mg) | LIPIDOS (g) |
| Ensalada de Surimi | ||||||
| Jitomate Saladet | 1 pza | 62 | 13.0 | 5.6 | 0.2 | |
| Cebolla | 10 g | 10 | 3.8 | 0.3 | 0.0 | |
| Galletas Saladas | 4 pza | 16 | 69.4 | 208.3 | 1.9 | |
| Limón | 0.5 pza | 34 | 9.9 | 0.7 | 0.1 | |
| TOTAL | 135.1 | 271.5 | 2.6 |
** Se recomienda consumir preferentemente embutidos bajos en sodio y grasas, con una porción máxima de 30gr (una rebanada delgada) y 30kcal de aporte calórico; así como consumir preferentemente quesos bajos en sodio y grasas, con una porción máxima de 20gr (una rebanada delgada) y 30kcal de aporte calórico.