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write a diversified diet with breakfast, lunch, and dinner on a table with the weight of each ingredient, the total calories of the meal, and the macronutrients quantity for each ingredient
| Meal | Food | Weight (g) | Calories | Carb (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|---|---|
| Breakfast | Oatmeal | 150 | 310 | 55 | 5 | 10 |
| Blueberries | 30 | 20 | 5 | 0 | 0 | |
| Poached Egg | 60 | 70 | 0 | 5 | 6 | |
| Almonds | 20 | 80 | 3 | 7 | 3 | |
| Lunch | Chicken Breast | 200 | 250 | 0 | 10 | 40 |
| Brown Rice | 140 | 140 | 28 | 2 | 4 | |
| Broccoli | 80 | 40 | 8 | 0 | 4 | |
| Dinner | Salmon | 200 | 300 | 0 | 20 | 30 |
| Quinoa | 140 | 200 | 32 | 3 | 8 | |
| Spinach | 80 | 20 | 4 | 0 | 2 |
write a diversified diet with breakfast, lunch, and dinner on a table with the weight of each ingredient, the total calories of the meal, and the macronutrients quantity for each ingredient. This diet should have only ingredients common in Brazil
| Meal | Ingredient | Weight (g) | Calories | Total Fat (g) | Total Carbs (g) | Total Protein (g) |
|---|---|---|---|---|---|---|
| Breakfast | Oats | 100 | 389 | 6.9 | 66 | 16.9 |
| Milk | 200 | 148 | 4.6 | 11.6 | 8.4 | |
| Banana | 50 | 105 | 0.4 | 27 | 1.3 | |
| Honey | 10 | 64 | 0 | 17.3 | 0.1 | |
| Total | 360 | 706 | 11.9 | 121.9 | 26.7 | |
| Lunch | Rice | 150 | 343 | 0.6 | 78.5 | 6.5 |
| Beans | 50 | 150 | 0.5 | 27 | 7.5 | |
| Beef | 100 | 280 | 15.5 | 0 | 25.5 | |
| Avocado | 50 | 160 | 14 | 8.5 | 2 | |
| Total | 350 | 933 | 30.6 | 113.5 | 41 | |
| Dinner | Bread | 100 | 250 | 1.5 | 48 | 7.5 |
| Lettuce | 50 | 10 | 0 | 2.5 | 1 | |
| Tomato | 50 | 25 | 0.2 | 6 | 1.1 | |
| Olive Oil | 10 | 120 | 14 | 0 | 0 | |
| Egg | 100 | 143 | 9.7 | 0.6 | 12.7 | |
| Total | 310 | 548 | 25.4 | 56.1 | 21.3 |
write a diversified diet with breakfast, lunch, and dinner for a month on a table with the weight of each ingredient, the total calories of the meal, and the macronutrients quantity for each ingredient. This diet should have only ingredients common in Brazil
Breakfast
| Ingredients | Weight (grams) | Calories | Carbs (g) | Fats (g) | Protein (g) |
|---|---|---|---|---|---|
| Whole wheat bread | 50 | 130 | 24 | 2 | 5 |
| Avocado | 50 | 80 | 4 | 7 | 2 |
| Egg (boiled) | 50 | 78 | 0 | 5 | 6 |
Lunch
| Ingredients | Weight (grams) | Calories | Carbs (g) | Fats (g) | Protein (g) |
|---|---|---|---|---|---|
| White Rice | 100 | 206 | 44 | 0 | 4 |
| Black Beans | 100 | 120 | 20 | 0 | 8 |
| Grilled Chicken Breast | 100 | 160 | 0 | 4 | 32 |
Dinner
| Ingredients | Weight (grams) | Calories | Carbs (g) | Fats (g) | Protein (g) |
|---|---|---|---|---|---|
| Whole wheat pasta | 100 | 350 | 70 | 2 | 12 |
| Tomato sauce | 50 | 25 | 5 | 0 | 1 |
| Mozzarella cheese | 50 | 110 | 1 | 6 | 7 |
write a diversified diet with breakfast, lunch, and dinner for a month on a table with the weight of each ingredient, the total calories of the meal, and the macronutrients quantity for each ingredient. This diet should have only ingredients common in Brazil and should had 1600 calories for each day
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | 2 slices of whole wheat bread (120g) | Grilled chicken breast (150g) | Baked salmon (150g) |
| Calories | 400 | 350 | 450 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 28g Protein, 0g Carbs, 14g Fat | 28g Protein, 0g Carbs, 18g Fat |
| 2 | 2 boiled eggs (50g) | Boiled white rice (200g) | Grilled sardines (150g) |
| Calories | 200 | 360 | 250 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 8g Protein, 72g Carbs, 4g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 3 | 2 slices of whole wheat toast (120g) | Boiled black beans (150g) | Baked cod (150g) |
| Calories | 400 | 250 | 200 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 15g Protein, 30g Carbs, 1g Fat | 24g Protein, 0g Carbs, 8g Fat |
| 4 | 2 boiled eggs (50g) | Grilled beef steak (150g) | Grilled trout (150g) |
| Calories | 200 | 400 | 300 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 28g Protein, 0g Carbs, 20g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 5 | 2 slices of whole wheat bread (120g) | Boiled white rice (200g) | Grilled prawns (150g) |
| Calories | 400 | 360 | 250 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 8g Protein, 72g Carbs, 4g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 6 | 2 boiled eggs (50g) | Boiled black beans (150g) | Baked mackerel (150g) |
| Calories | 200 | 250 | 200 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 15g Protein, 30g Carbs, 1g Fat | 24g Protein, 0g Carbs, 8g Fat |
| 7 | 2 slices of whole wheat toast (120g) | Grilled chicken breast (150g) | Grilled salmon (150g) |
| Calories | 400 | 350 | 450 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 28g Protein, 0g Carbs, 14g Fat | 28g Protein, 0g Carbs, 18g Fat |
| 8 | 2 boiled eggs (50g) | Boiled white rice (200g) | Grilled sardines (150g) |
| Calories | 200 | 360 | 250 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 8g Protein, 72g Carbs, 4g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 9 | 2 slices of whole wheat bread (120g) | Boiled black beans (150g) | Baked cod (150g) |
| Calories | 400 | 250 | 200 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 15g Protein, 30g Carbs, 1g Fat | 24g Protein, 0g Carbs, 8g Fat |
| 10 | 2 boiled eggs (50g) | Grilled beef steak (150g) | Grilled trout (150g) |
| Calories | 200 | 400 | 300 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 28g Protein, 0g Carbs, 20g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 11 | 2 slices of whole wheat toast (120g) | Boiled white rice (200g) | Grilled prawns (150g) |
| Calories | 400 | 360 | 250 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 8g Protein, 72g Carbs, 4g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 12 | 2 boiled eggs (50g) | Boiled black beans (150g) | Baked mackerel (150g) |
| Calories | 200 | 250 | 200 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 15g Protein, 30g Carbs, 1g Fat | 24g Protein, 0g Carbs, 8g Fat |
| 13 | 2 slices of whole wheat bread (120g) | Grilled chicken breast (150g) | Grilled salmon (150g) |
| Calories | 400 | 350 | 450 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 28g Protein, 0g Carbs, 14g Fat | 28g Protein, 0g Carbs, 18g Fat |
| 14 | 2 boiled eggs (50g) | Boiled white rice (200g) | Grilled sardines (150g) |
| Calories | 200 | 360 | 250 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 8g Protein, 72g Carbs, 4g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 15 | 2 slices of whole wheat toast (120g) | Boiled black beans (150g) | Baked cod (150g) |
| Calories | 400 | 250 | 200 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 15g Protein, 30g Carbs, 1g Fat | 24g Protein, 0g Carbs, 8g Fat |
| 16 | 2 boiled eggs (50g) | Grilled beef steak (150g) | Grilled trout (150g) |
| Calories | 200 | 400 | 300 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 28g Protein, 0g Carbs, 20g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 17 | 2 slices of whole wheat bread (120g) | Boiled white rice (200g) | Grilled prawns (150g) |
| Calories | 400 | 360 | 250 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 8g Protein, 72g Carbs, 4g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 18 | 2 boiled eggs (50g) | Boiled black beans (150g) | Baked mackerel (150g) |
| Calories | 200 | 250 | 200 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 15g Protein, 30g Carbs, 1g Fat | 24g Protein, 0g Carbs, 8g Fat |
| 19 | 2 slices of whole wheat toast (120g) | Grilled chicken breast (150g) | Grilled salmon (150g) |
| Calories | 400 | 350 | 450 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 28g Protein, 0g Carbs, 14g Fat | 28g Protein, 0g Carbs, 18g Fat |
| 20 | 2 boiled eggs (50g) | Boiled white rice (200g) | Grilled sardines (150g) |
| Calories | 200 | 360 | 250 |
| Macronutrients | 12g Protein, 0g Carbs, 16g Fat | 8g Protein, 72g Carbs, 4g Fat | 24g Protein, 0g Carbs, 12g Fat |
| 21 | 2 slices of whole wheat bread (120g) | Boiled black beans (150g) | Baked cod (150g) |
| Calories | 400 | 250 | 200 |
| Macronutrients | 16g Protein, 60g Carbs, 8g Fat | 15g Protein, 30g Carbs, 1g Fat | 24g Protein, 0g Carbs, 8g Fat |