Un plan semanal
de comidas para una dieta basada
en plantas
¿Qué comer cuando optas por una dieta basada en plantas?
Mira nuestro saludable y delicioso menú – contiene las mejores recetas a base de plantas.
Si necesitas ayuda extra, te recomendamos unirte a las más de 400 mil personas que ya han vivido la experiencia de 22 días probando una dieta 100% vegetal.
Lunes
Lunes
- Desayuno
- Tentempié
1 rebanada de pan con mantequilla de maní y mermelada
- Almuerzo
- Tentempié
Edamame con aceite de oliva, jugo de limón, ajo y sal
- Cena
Hamburguesa de lenteja
Bollo de grano entero
Vegetales frescos y aderezos de su elección
![lentil-patties](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/lentil-patties-500x500.jpg)
![Edamame with olive oil, lemon juice, garlic and coarse salt](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Edamame-with-olive-oil-lemon-juice-garlic-and-coarse-salt-500x500.jpg)
![Batido verde](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/healthy-drink-vegetable-green-smoothie-500x500.jpg)
![peanut butter and jelly sandwitch](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/peanut-butter-and-jelly-sandwitch-500x500.jpg)
Martes
Martes
- Desayuno
- Tentempié
Palitos de verduras (pimientos, zanahorias, pepinos, etc.)
Dip de Tahini- Almuerzo
![Hummus sandwich with fresh veggies](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Hummus-sandwich-with-fresh-veggies-500x500.jpg)
![Hummus Dip](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Hummus-Dip-500x500.jpg)
![Veggie Sticks as a Healthy Snack](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Veggie-sticks-500x500.jpg)
![Vietnamese spring rolls](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Vietnamese-spring-rolls-500x500.jpg)
![Indian Pea, Vegetable and Cashew Curry](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/curry_tofu_lentils-500x500.jpg)
Miércoles
Miércoles
- Desayuno
Avena Con Fruta
- Tentempié
Una pieza de fruta
Un puñado de nueces- Almuerzo
- Tentempié
Tostada con aguacate
- Cena
Spaghetti con albondiga de lentejas
Ensalada verde
![The Best Vegan Oatmeal](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/The-Best-Vegan-Oatmeal-500x500.jpg)
![Avocado toast and vegan egg](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/avocado-and-vegan-egg-salad-sandwitch-500x500.jpg)
![A handful of nuts](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/A-handful-of-nuts-500x500.jpg)
![pasta bolognese](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/pasta_bolognese-e1611251227785-500x500.jpg)
![Swiss chard and peach salad](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Swiss-chard-and-peach-salad-500x500.jpg)
Jueves
Jueves
- Desayuno
Tostada con paté de lentejas
Vegetales
- Tentempié
Puñado de uvas
- Almuerzo
- Tentempié
Frijoles / garbanzos cocidos con aceite de oliva, jugo de limón y el condimento de su elección
![Chickpea Omelette](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Chickpea-Omelette-500x500.jpg)
![A bunch of grapes](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/grapes-in-hands-500x500.jpg)
![Cooked Chickpeas with Olive Oil](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Cooked-chickpeas-500x500.jpg)
![Couscous for dinner](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/moroccan-couscous-1932x1174-1-e1611017608451-500x500.jpg)
Viernes
Viernes
![Granola or muesli with soy or other non-dairy yogurt](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Granola-or-muesli-with-soy-or-other-non-dairy-yogurt-500x500.jpg)
![Vegan sushi for lunch](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/veggie-sushi-1932x866-1-500x500.jpg)
![Fruit salad](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Fruit-salad-500x500.jpg)
![homemade vegan lasagna](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/vegan_lasagna_blog-500x500.jpg)
![Green salad](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Green-salad-500x500.jpg)
Sábado
Sábado
- Desayuno
Pancake
Fruta- Tentempié
Garbanzos al horno
- Almuerzo
- Tentempié
- Cena
Salteado de tofu
Arroz o quinoa
![Vegan-Chocolate-Chip-Pancakes](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Vegan-Chocolate-Chip-Pancakes-500x500.jpg)
![Roasted chickpeas](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Roasted-chickpeas-500x500.jpg)
![Chocolate banana ice cream](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Chocolate-banana-ice-cream-500x500.jpg)
![Vegan Dinner - Tofu Veggie Stir-Fry](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/cropped-padthai_blog-500x500.jpg)
Domingo
Domingo
- Desayuno
Revuelto de tofu
Tostada de pan integral + aguacate- Tentempié
Tomates cherry con aceite de oliva y vinagre balsámico.
- Almuerzo
2 pimientos rellenos con quinoa
Ensalada verde- Tentempié
Un puñado de nueces
2-3 dátiles- Cena
Chili
Arroz o quinoa
Ensalada con salsa de tahini
![Tofu Scramble](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/cropped-tofu-scrumble-500x500.jpg)
![stuffed-peppers-photo-by-Ira-Mak](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/stuffed-peppers-2-500x500.jpg)
![Quinoa and Tofu Salad](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/Quinoa-and-Tofu-Salad-500x500.jpg)
![Mexican Bean, Corn and Pumpkin Chili](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://desafio22.com/wp-content/uploads/צילי-שעועית-סיגל-500x500.jpg)