Plan Semanal \u2014 Dieta Mediterr\u00e1nea<\/title>\r\n<style>\r\n @import url('https:\/\/fonts.googleapis.com\/css2?family=Fraunces:opsz,wght@9..144,400;9..144,600;9..144,700&family=Source+Sans+3:wght@400;500;600;700&display=swap');\r\n\r\n :root{\r\n --sea: #2E3B63;\r\n --sea-deep: #232D4E;\r\n --olive: #3A4570;\r\n --olive-dark: #232D4E;\r\n --clay: #EF9D2E;\r\n --sand: #F4F2EE;\r\n --sand-deep: #E7E3DA;\r\n --paper: #FFFFFF;\r\n --ink: #232D4E;\r\n --ink-soft: #5C6472;\r\n }\r\n\r\n *{ box-sizing: border-box; margin:0; padding:0; }\r\n\r\n body{\r\n background: var(--sand);\r\n color: var(--ink);\r\n font-family: 'Source Sans 3', sans-serif;\r\n line-height: 1.5;\r\n }\r\n\r\n \/* ---------- HERO ---------- *\/\r\n .hero{\r\n position: relative;\r\n background: linear-gradient(160deg, var(--sea-deep) 0%, var(--sea) 60%, var(--olive) 100%);\r\n color: var(--paper);\r\n padding: 5rem 2rem 4rem;\r\n overflow: hidden;\r\n }\r\n .hero::before{\r\n content:\"\";\r\n position:absolute; 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flex-direction:row; align-items:baseline; gap:0.6rem; }\r\n .meals{ grid-template-columns: 1fr 1fr; }\r\n .meal{ border-left:none; border-top:1px solid var(--sand-deep); }\r\n .meal:nth-child(odd){ border-left:1px solid var(--sand-deep); }\r\n }\r\n\r\n @media print{\r\n .hero::before{ display:none; }\r\n }\r\n<\/style>\r\n<\/head>\r\n<body>\r\n\r\n <section class=\"hero\">\r\n <div class=\"hero-inner\">\r\n <span class=\"eyebrow\">Gu\u00eda pr\u00e1ctica de alimentaci\u00f3n<\/span>\r\n <h1>Dieta Mediterr\u00e1nea<\/h1>\r\n <p class=\"sub\">Un plan semanal completo inspirado en las costas de Grecia, Italia y Espa\u00f1a: aceite de oliva, legumbres, pescado azul y muchas verduras de temporada.<\/p>\r\n <\/div>\r\n <div class=\"wave\">\r\n <svg viewBox=\"0 0 1200 60\" preserveAspectRatio=\"none\"><path d=\"M0,30 C150,60 350,0 600,30 C850,60 1050,0 1200,30 L1200,60 L0,60 Z\" fill=\"#F4F2EE\"\/><\/svg>\r\n <\/div>\r\n <\/section>\r\n\r\n <section class=\"principles\">\r\n <h2 class=\"section-title\">Los cuatro pilares<\/h2>\r\n <p class=\"section-lede\">Antes de entrar al plan d\u00eda por d\u00eda, as\u00ed es como se distribuyen los grupos de alimentos a lo largo de la semana.<\/p>\r\n <div class=\"principles-grid\">\r\n <div class=\"p-card\">\r\n <span class=\"tag\">\u25c9<\/span>\r\n <h3>Todos los d\u00edas<\/h3>\r\n <p>Verduras, frutas, legumbres, frutos secos, cereales integrales y aceite de oliva virgen extra.<\/p>\r\n <\/div>\r\n <div class=\"p-card\">\r\n <span class=\"tag\">\u25d0<\/span>\r\n <h3>Varias veces por semana<\/h3>\r\n <p>Pescado (2\u20133x), aves, huevos, yogur y queso en porciones moderadas.<\/p>\r\n <\/div>\r\n <div class=\"p-card\">\r\n <span class=\"tag\">\u25d4<\/span>\r\n <h3>Ocasional<\/h3>\r\n <p>Carnes rojas, embutidos y dulces \u2014 reservados para momentos puntuales, no como base.<\/p>\r\n <\/div>\r\n <div class=\"p-card\">\r\n <span class=\"tag\">\u223f<\/span>\r\n <h3>Estilo de vida<\/h3>\r\n <p>Comidas compartidas, actividad f\u00edsica diaria y buena hidrataci\u00f3n durante todo el d\u00eda.<\/p>\r\n <\/div>\r\n <\/div>\r\n <\/section>\r\n\r\n <section class=\"week\">\r\n <h2 class=\"section-title\">Plan de 7 d\u00edas<\/h2>\r\n <p class=\"section-lede\">Rota los platos seg\u00fan disponibilidad; lo esencial es mantener la proporci\u00f3n entre vegetales, prote\u00edna y aceite de oliva en cada comida.<\/p>\r\n\r\n <div class=\"day-grid\">\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">01<\/span><span class=\"name\">Lunes<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Tostada integral con tomate rallado, aceite de oliva y huevo cocido<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Lentejas guisadas con zanahoria y piment\u00f3n + ensalada verde<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Yogur natural con nueces y miel<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Salm\u00f3n al horno con esp\u00e1rragos y quinoa<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">02<\/span><span class=\"name\">Martes<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Yogur griego con avena, ar\u00e1ndanos y ch\u00eda<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Ensalada de garbanzos, pepino, tomate, feta y aceite de oliva<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Manzana o pera con un pu\u00f1ado de almendras<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Pollo a la plancha con calabac\u00edn, berenjena y pimiento salteados<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">03<\/span><span class=\"name\">Mi\u00e9rcoles<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Tostada integral con aguacate y lim\u00f3n<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Pasta integral con tomate casero, ajo, albahaca y aceitunas<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Hummus con bastones de zanahoria y apio<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Sardinas a la plancha con r\u00facula y tomate<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">04<\/span><span class=\"name\">Jueves<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Batido de espinaca, pl\u00e1tano, yogur y semillas de lino<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Sopa de verduras con pan integral y queso curado<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Pu\u00f1ado de frutos secos mixtos<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Tortilla de espinaca y cebolla con ensalada mixta<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">05<\/span><span class=\"name\">Viernes<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Yogur con granola casera y fruta de temporada<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Arroz integral con verduras salteadas y garbanzos<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Fruta fresca y un cuadrado de chocolate negro<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Merluza al horno con patatas y pimientos asados<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">06<\/span><span class=\"name\">S\u00e1bado<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Tostada con queso fresco, tomate y or\u00e9gano<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Ensalada griega con pan integral<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Nueces y una pieza de fruta<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Pollo al horno con berenjena, calabac\u00edn y tomate<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">07<\/span><span class=\"name\">Domingo<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Huevos revueltos con espinaca, tomate y tostada integral<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Paella casera de mariscos o verduras con arroz integral<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Yogur con miel y almendras<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Ensalada de quinoa con vegetales asados<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <\/div>\r\n <\/section>\r\n\r\n <section class=\"notes\">\r\n <div class=\"notes-box\">\r\n <div>\r\n <h4>Aceite de oliva<\/h4>\r\n <p>Grasa principal en cocci\u00f3n y aderezos \u2014 unas 3\u20134 cucharadas al d\u00eda.<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Pescado<\/h4>\r\n <p>2\u20133 veces por semana, priorizando pescado azul (salm\u00f3n, sardinas, caballa).<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Carne roja<\/h4>\r\n <p>Reservarla para ocasiones puntuales, no como base semanal.<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Snacks<\/h4>\r\n <p>Frutos secos crudos sin sal a\u00f1adida y fruta fresca de temporada.<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Hidrataci\u00f3n<\/h4>\r\n <p>Agua constante durante el d\u00eda; vino, si se consume, solo en comidas y con moderaci\u00f3n.<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Porciones<\/h4>\r\n <p>Ajusta las cantidades seg\u00fan tu nivel de actividad f\u00edsica y objetivos personales.<\/p>\r\n <\/div>\r\n <\/div>\r\n <\/section>\r\n\r\n <footer>Plan orientativo \u2014 ajusta seg\u00fan preferencias, alergias y necesidades individuales.<\/footer>\r\n\r\n<\/body>\r\n<\/html>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Plan Semanal \u2014 Dieta Mediterr\u00e1nea Gu\u00eda pr\u00e1ctica de alimentaci\u00f3n Dieta Mediterr\u00e1nea Un plan semanal completo inspirado en las costas de Grecia, Italia y Espa\u00f1a: aceite de oliva, legumbres, pescado azul y muchas verduras de temporada. Los cuatro pilares Antes de entrar al plan d\u00eda por d\u00eda, as\u00ed es como se distribuyen los grupos de alimentos<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-41804","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/41804","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/comments?post=41804"}],"version-history":[{"count":4,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/41804\/revisions"}],"predecessor-version":[{"id":41808,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/41804\/revisions\/41808"}],"wp:attachment":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/media?parent=41804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

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\n\t\t\t\t\t\r\n\r\n\r\n\r\n\r\nPlan Semanal \u2014 Dieta Mediterr\u00e1nea<\/title>\r\n<style>\r\n @import url('https:\/\/fonts.googleapis.com\/css2?family=Fraunces:opsz,wght@9..144,400;9..144,600;9..144,700&family=Source+Sans+3:wght@400;500;600;700&display=swap');\r\n\r\n :root{\r\n --sea: #2E3B63;\r\n --sea-deep: #232D4E;\r\n --olive: #3A4570;\r\n --olive-dark: #232D4E;\r\n --clay: #EF9D2E;\r\n --sand: #F4F2EE;\r\n --sand-deep: #E7E3DA;\r\n --paper: #FFFFFF;\r\n --ink: #232D4E;\r\n --ink-soft: #5C6472;\r\n }\r\n\r\n *{ box-sizing: border-box; margin:0; padding:0; }\r\n\r\n body{\r\n background: var(--sand);\r\n color: var(--ink);\r\n font-family: 'Source Sans 3', sans-serif;\r\n line-height: 1.5;\r\n }\r\n\r\n \/* ---------- HERO ---------- *\/\r\n .hero{\r\n position: relative;\r\n background: linear-gradient(160deg, var(--sea-deep) 0%, var(--sea) 60%, var(--olive) 100%);\r\n color: var(--paper);\r\n padding: 5rem 2rem 4rem;\r\n overflow: hidden;\r\n }\r\n .hero::before{\r\n 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*\/\r\n .principles{\r\n max-width: 1080px; margin: -1px auto 0; padding: 3.2rem 2rem 1rem;\r\n }\r\n .principles-grid{\r\n display:grid; grid-template-columns: repeat(auto-fit, minmax(210px,1fr));\r\n gap: 1.4rem; margin-top: 2rem;\r\n }\r\n .p-card{\r\n background: var(--paper);\r\n border: 1px solid var(--sand-deep);\r\n border-radius: 4px;\r\n padding: 1.5rem 1.4rem;\r\n position: relative;\r\n }\r\n .p-card .tag{\r\n font-family:'Fraunces', serif; font-size:2rem; color: var(--olive-dark);\r\n display:block; margin-bottom:0.5rem;\r\n }\r\n .p-card h3{\r\n font-family:'Fraunces', serif; font-weight:600; font-size:1.05rem;\r\n margin-bottom: 0.35rem; color: var(--sea-deep);\r\n }\r\n .p-card p{ font-size: 0.92rem; color: var(--ink-soft); }\r\n .section-title{\r\n font-family:'Fraunces', serif; font-weight:600;\r\n font-size: 1.9rem; color: var(--sea-deep);\r\n margin-bottom: 0.3rem;\r\n }\r\n .section-lede{ color: var(--ink-soft); max-width: 640px; }\r\n\r\n \/* ---------- WEEK PLAN ---------- *\/\r\n .week{\r\n max-width: 1080px; margin: 2.5rem auto 0; padding: 1rem 2rem 3rem;\r\n }\r\n .day-grid{\r\n display:grid; gap: 1.2rem; margin-top: 2rem;\r\n }\r\n .day-card{\r\n background: var(--paper);\r\n border-radius: 6px;\r\n border: 1px solid var(--sand-deep);\r\n overflow: hidden;\r\n display:grid;\r\n grid-template-columns: 130px 1fr;\r\n }\r\n .day-label{\r\n background: var(--sea);\r\n color: var(--paper);\r\n padding: 1.4rem 1rem;\r\n display:flex; flex-direction:column; justify-content:center; align-items:flex-start;\r\n gap: 0.2rem;\r\n }\r\n .day-label .num{\r\n font-family:'Fraunces', serif; font-size: 2rem; font-weight:700; line-height:1;\r\n color: #C7CEE8;\r\n }\r\n .day-label .name{\r\n font-family:'Fraunces', serif; font-size:1.05rem; font-weight:600;\r\n }\r\n .meals{\r\n display:grid; grid-template-columns: repeat(4, 1fr);\r\n }\r\n .meal{\r\n padding: 1.1rem 1.2rem;\r\n border-left: 1px solid var(--sand-deep);\r\n }\r\n .meal:first-child{ 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}\r\n .day-label{ flex-direction:row; align-items:baseline; gap:0.6rem; }\r\n .meals{ grid-template-columns: 1fr 1fr; }\r\n .meal{ border-left:none; border-top:1px solid var(--sand-deep); }\r\n .meal:nth-child(odd){ border-left:1px solid var(--sand-deep); }\r\n }\r\n\r\n @media print{\r\n .hero::before{ display:none; }\r\n }\r\n<\/style>\r\n<\/head>\r\n<body>\r\n\r\n <section class=\"hero\">\r\n <div class=\"hero-inner\">\r\n <span class=\"eyebrow\">Gu\u00eda pr\u00e1ctica de alimentaci\u00f3n<\/span>\r\n <h1>Dieta Mediterr\u00e1nea<\/h1>\r\n <p class=\"sub\">Un plan semanal completo inspirado en las costas de Grecia, Italia y Espa\u00f1a: aceite de oliva, legumbres, pescado azul y muchas verduras de temporada.<\/p>\r\n <\/div>\r\n <div class=\"wave\">\r\n <svg viewBox=\"0 0 1200 60\" preserveAspectRatio=\"none\"><path d=\"M0,30 C150,60 350,0 600,30 C850,60 1050,0 1200,30 L1200,60 L0,60 Z\" fill=\"#F4F2EE\"\/><\/svg>\r\n <\/div>\r\n <\/section>\r\n\r\n <section class=\"principles\">\r\n <h2 class=\"section-title\">Los cuatro pilares<\/h2>\r\n <p class=\"section-lede\">Antes de entrar al plan d\u00eda por d\u00eda, as\u00ed es como se distribuyen los grupos de alimentos a lo largo de la semana.<\/p>\r\n <div class=\"principles-grid\">\r\n <div class=\"p-card\">\r\n <span class=\"tag\">\u25c9<\/span>\r\n <h3>Todos los d\u00edas<\/h3>\r\n <p>Verduras, frutas, legumbres, frutos secos, cereales integrales y aceite de oliva virgen extra.<\/p>\r\n <\/div>\r\n <div class=\"p-card\">\r\n <span class=\"tag\">\u25d0<\/span>\r\n <h3>Varias veces por semana<\/h3>\r\n <p>Pescado (2\u20133x), aves, huevos, yogur y queso en porciones moderadas.<\/p>\r\n <\/div>\r\n <div class=\"p-card\">\r\n <span class=\"tag\">\u25d4<\/span>\r\n <h3>Ocasional<\/h3>\r\n <p>Carnes rojas, embutidos y dulces \u2014 reservados para momentos puntuales, no como base.<\/p>\r\n <\/div>\r\n <div class=\"p-card\">\r\n <span class=\"tag\">\u223f<\/span>\r\n <h3>Estilo de vida<\/h3>\r\n <p>Comidas compartidas, actividad f\u00edsica diaria y buena hidrataci\u00f3n durante todo el d\u00eda.<\/p>\r\n <\/div>\r\n <\/div>\r\n <\/section>\r\n\r\n <section class=\"week\">\r\n <h2 class=\"section-title\">Plan de 7 d\u00edas<\/h2>\r\n <p class=\"section-lede\">Rota los platos seg\u00fan disponibilidad; lo esencial es mantener la proporci\u00f3n entre vegetales, prote\u00edna y aceite de oliva en cada comida.<\/p>\r\n\r\n <div class=\"day-grid\">\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">01<\/span><span class=\"name\">Lunes<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Tostada integral con tomate rallado, aceite de oliva y huevo cocido<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Lentejas guisadas con zanahoria y piment\u00f3n + ensalada verde<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Yogur natural con nueces y miel<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Salm\u00f3n al horno con esp\u00e1rragos y quinoa<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">02<\/span><span class=\"name\">Martes<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Yogur griego con avena, ar\u00e1ndanos y ch\u00eda<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Ensalada de garbanzos, pepino, tomate, feta y aceite de oliva<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Manzana o pera con un pu\u00f1ado de almendras<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Pollo a la plancha con calabac\u00edn, berenjena y pimiento salteados<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">03<\/span><span class=\"name\">Mi\u00e9rcoles<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Tostada integral con aguacate y lim\u00f3n<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Pasta integral con tomate casero, ajo, albahaca y aceitunas<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Hummus con bastones de zanahoria y apio<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Sardinas a la plancha con r\u00facula y tomate<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">04<\/span><span class=\"name\">Jueves<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Batido de espinaca, pl\u00e1tano, yogur y semillas de lino<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Sopa de verduras con pan integral y queso curado<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Pu\u00f1ado de frutos secos mixtos<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Tortilla de espinaca y cebolla con ensalada mixta<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">05<\/span><span class=\"name\">Viernes<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Yogur con granola casera y fruta de temporada<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Arroz integral con verduras salteadas y garbanzos<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Fruta fresca y un cuadrado de chocolate negro<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Merluza al horno con patatas y pimientos asados<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">06<\/span><span class=\"name\">S\u00e1bado<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Tostada con queso fresco, tomate y or\u00e9gano<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Ensalada griega con pan integral<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Nueces y una pieza de fruta<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Pollo al horno con berenjena, calabac\u00edn y tomate<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <div class=\"day-card\">\r\n <div class=\"day-label\"><span class=\"num\">07<\/span><span class=\"name\">Domingo<\/span><\/div>\r\n <div class=\"meals\">\r\n <div class=\"meal\"><span class=\"m-label\">Desayuno<\/span><p>Huevos revueltos con espinaca, tomate y tostada integral<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Almuerzo<\/span><p>Paella casera de mariscos o verduras con arroz integral<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Merienda<\/span><p>Yogur con miel y almendras<\/p><\/div>\r\n <div class=\"meal\"><span class=\"m-label\">Cena<\/span><p>Ensalada de quinoa con vegetales asados<\/p><\/div>\r\n <\/div>\r\n <\/div>\r\n\r\n <\/div>\r\n <\/section>\r\n\r\n <section class=\"notes\">\r\n <div class=\"notes-box\">\r\n <div>\r\n <h4>Aceite de oliva<\/h4>\r\n <p>Grasa principal en cocci\u00f3n y aderezos \u2014 unas 3\u20134 cucharadas al d\u00eda.<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Pescado<\/h4>\r\n <p>2\u20133 veces por semana, priorizando pescado azul (salm\u00f3n, sardinas, caballa).<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Carne roja<\/h4>\r\n <p>Reservarla para ocasiones puntuales, no como base semanal.<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Snacks<\/h4>\r\n <p>Frutos secos crudos sin sal a\u00f1adida y fruta fresca de temporada.<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Hidrataci\u00f3n<\/h4>\r\n <p>Agua constante durante el d\u00eda; vino, si se consume, solo en comidas y con moderaci\u00f3n.<\/p>\r\n <\/div>\r\n <div>\r\n <h4>Porciones<\/h4>\r\n <p>Ajusta las cantidades seg\u00fan tu nivel de actividad f\u00edsica y objetivos personales.<\/p>\r\n <\/div>\r\n <\/div>\r\n <\/section>\r\n\r\n <footer>Plan orientativo \u2014 ajusta seg\u00fan preferencias, alergias y necesidades individuales.<\/footer>\r\n\r\n<\/body>\r\n<\/html>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Plan Semanal \u2014 Dieta Mediterr\u00e1nea Gu\u00eda pr\u00e1ctica de alimentaci\u00f3n Dieta Mediterr\u00e1nea Un plan semanal completo inspirado en las costas de Grecia, Italia y Espa\u00f1a: aceite de oliva, legumbres, pescado azul y muchas verduras de temporada. Los cuatro pilares Antes de entrar al plan d\u00eda por d\u00eda, as\u00ed es como se distribuyen los grupos de alimentos<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-41804","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/41804","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/comments?post=41804"}],"version-history":[{"count":4,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/41804\/revisions"}],"predecessor-version":[{"id":41808,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/41804\/revisions\/41808"}],"wp:attachment":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/media?parent=41804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}