Maicon's Diet Optimization Program
Date: 2025-09-28 14:19:37

Removed group potato: all ingredients are prohibited

Daily protein: 196g
- Protein / kg lean body mass: 3.200g
- Protein / kg total mass: 2.560g
Daily fat: 61g
Daily carb: 403g
Daily calories: 2949 calories

Not optimizing for carb
Not optimizing for fat
Not optimizing for fiber
Not optimizing for min_max_daily_group_amount

Solution status: FEASIBLE, or stopped by limit
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Days
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- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein: 17g
chicken breast: 221g
chicken sausage: 125g
bean: 289g
pasta: 274g
vegetables: 480g

Total weight: 1405g
Total protein: 196g
Total carb: 403g
Natural fat: 33g
Added fat: 28g
Total fat: 61g
Total fiber: 81g
Price: R$ 15.54
Calories: 2949 calories

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 2:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein: 17g
chicken breast: 182g
chicken sausage: 214g
bean: 300g
pasta: 226g
vegetables: 480g

Total weight: 1419g
Total protein: 196g
Total carb: 378g
Natural fat: 44g
Added fat: 28g
Total fat: 72g
Total fiber: 80g
Price: R$ 16.63
Calories: 2949 calories

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 3:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg: 495g
soy protein: 17g
chicken sausage: 198g
chickpea: 100g
bean: 285g
vegetables: 480g

Total weight: 1575g
Total protein: 196g
Total carb: 274g
Natural fat: 87g
Added fat: 31g
Total fat: 119g
Total fiber: 78g
Price: R$ 16.37
Calories: 2949 calories

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 4:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein: 17g
chicken breast: 297g
chicken sausage: 163g
lentil: 251g
rice: 256g
vegetables: 480g

Total weight: 1463g
Total protein: 196g
Total carb: 382g
Natural fat: 41g
Added fat: 29g
Total fat: 71g
Total fiber: 59g
Price: R$ 21.46
Calories: 2949 calories

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 5:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein: 17g
chicken breast: 300g
chickpea: 300g
lentil: 149g
rice: 134g
vegetables: 480g

Total weight: 1380g
Total protein: 196g
Total carb: 406g
Natural fat: 32g
Added fat: 28g
Total fat: 60g
Total fiber: 90g
Price: R$ 19.33
Calories: 2949 calories

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Groups
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- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 3/C: 495g -> cooking: 475g -> 2 x 238g | 3 x 158g

Total weight: 495g -> cooking: 475g
Added fat: 10g
Avg cooking expansion: 0.96
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 17g -> cooking: 17g -> 2 x 9g | 3 x 6g
Day 2/B: 17g -> cooking: 17g -> 2 x 9g | 3 x 6g
Day 3/C: 17g -> cooking: 17g -> 2 x 9g | 3 x 6g
Day 4/D: 17g -> cooking: 17g -> 2 x 9g | 3 x 6g
Day 5/E: 17g -> cooking: 17g -> 2 x 9g | 3 x 6g

Total weight: 83g -> cooking: 86g
Added fat: 2g
Avg cooking expansion: 1.03
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
chicken breast
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 221g -> cooking: 166g -> 2 x 83g | 3 x 55g
Day 2/B: 182g -> cooking: 136g -> 2 x 68g | 3 x 45g
Day 4/D: 297g -> cooking: 223g -> 2 x 112g | 3 x 74g
Day 5/E: 300g -> cooking: 225g -> 2 x 112g | 3 x 75g

Total weight: 1000g -> cooking: 750g
Added fat: 20g
Avg cooking expansion: 0.75
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
chicken sausage
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 125g -> cooking: 106g -> 2 x 53g | 3 x 35g
Day 2/B: 214g -> cooking: 182g -> 2 x 91g | 3 x 61g
Day 3/C: 198g -> cooking: 168g -> 2 x 84g | 3 x 56g
Day 4/D: 163g -> cooking: 139g -> 2 x 69g | 3 x 46g

Total weight: 700g -> cooking: 595g
Added fat: 14g
Avg cooking expansion: 0.85
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
chickpea
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 3/C: 100g -> cooking: 235g -> 2 x 118g | 3 x 78g
Day 5/E: 300g -> cooking: 705g -> 2 x 352g | 3 x 235g

Total weight: 400g -> cooking: 940g
Added fat: 8g
Avg cooking expansion: 2.35
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
lentil
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 4/D: 251g -> cooking: 576g -> 2 x 288g | 3 x 192g
Day 5/E: 149g -> cooking: 344g -> 2 x 172g | 3 x 115g

Total weight: 400g -> cooking: 920g
Added fat: 8g
Avg cooking expansion: 2.30
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
bean
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 289g -> cooking: 673g -> 2 x 336g | 3 x 224g
Day 2/B: 300g -> cooking: 699g -> 2 x 350g | 3 x 233g
Day 3/C: 285g -> cooking: 663g -> 2 x 332g | 3 x 221g

Total weight: 873g -> cooking: 2035g
Added fat: 17g
Avg cooking expansion: 2.33
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
rice
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 4/D: 256g -> cooking: 639g -> 2 x 320g | 3 x 213g
Day 5/E: 134g -> cooking: 335g -> 2 x 168g | 3 x 112g

Total weight: 390g -> cooking: 974g
Added fat: 8g
Avg cooking expansion: 2.50
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
pasta
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 274g -> cooking: 616g -> 2 x 308g | 3 x 205g
Day 2/B: 226g -> cooking: 509g -> 2 x 255g | 3 x 170g

Total weight: 500g -> cooking: 1125g
Added fat: 10g
Avg cooking expansion: 2.25
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
vegetables
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 480g -> cooking: 384g -> 2 x 192g | 3 x 128g
Day 2/B: 480g -> cooking: 384g -> 2 x 192g | 3 x 128g
Day 3/C: 480g -> cooking: 384g -> 2 x 192g | 3 x 128g
Day 4/D: 480g -> cooking: 384g -> 2 x 192g | 3 x 128g
Day 5/E: 480g -> cooking: 384g -> 2 x 192g | 3 x 128g

Total weight: 2400g -> cooking: 1920g
Added fat: 48g
Avg cooking expansion: 0.80
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General
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Total price: R$ 89.34
- Day 1: R$ 15.54
- Day 2: R$ 16.63
- Day 3: R$ 16.37
- Day 4: R$ 21.46
- Day 5: R$ 19.33
Total raw weight: 7241g
- Day 1: 1405g
- Day 2: 1419g
- Day 3: 1575g
- Day 4: 1463g
- Day 5: 1380g
Total cooked weight: 9820g
- Day 1: 1961g
- Day 2: 1928g
- Day 3: 1943g
- Day 4: 1978g
- Day 5: 2010g
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Total eggs
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
9.0
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Weight per group expanded
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg: 495g
soy protein: 83g
chicken breast: 1000g
chicken sausage: 700g
chickpea: 400g
lentil: 400g
bean: 873g
rice: 390g
pasta: 500g
vegetables: 2400g
- braised chopped yellow onion: 300g
- braised chopped carrot: 300g
- braised chopped green pepper: 300g
- braised chopped eggplant: 300g
- braised chopped tomato: 300g
- braised chopped green cabbage: 300g
- braised chopped green zucchini: 300g
- braised chopped chayote: 300g
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Prohibited ingredients
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
boiled wheat pasta
braised chopped purple cabbage
braised chopped red onion
braised chopped red pepper
braised chopped yellow pepper
pressure-cooked potato
soaked and boiled parboiled rice
soaked and pressure-cooked black bean
soaked and pressure-cooked white bean
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Ingredients times used
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
boiled brown lentil: 2 **
boiled whole wheat pasta: 2 **
braised chopped carrot: 5 *****
braised chopped chayote: 5 *****
braised chopped eggplant: 5 *****
braised chopped green cabbage: 5 *****
braised chopped green pepper: 5 *****
braised chopped green zucchini: 5 *****
braised chopped tomato: 5 *****
braised chopped yellow onion: 5 *****
diced oven-baked chicken breast: 4 ****
oven baked thin premium meat chicken sausage: 4 ****
pan-fried egg (minimal oil): 1 *
soaked and boiled brown rice: 2 **
soaked and pressure-cooked chickpea: 2 **
soaked and pressure-cooked red bean: 3 ***
soy protein isolate powder: 5 *****
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Groups times used
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg: 1 *
soy protein: 5 *****
chicken breast: 4 ****
chicken sausage: 4 ****
chickpea: 2 **
lentil: 2 **
bean: 3 ***
rice: 2 **
pasta: 2 **
vegetables: 5 *****
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Carbs (g)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Daily: 403g | 378g | 274g | 382g | 406g
Mean: 369g, Std: 49g
Min: 274g, Max: 406g
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Fat (g)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Daily: 61g | 72g | 119g | 71g | 60g
Mean: 77g, Std: 22g
Min: 60g, Max: 119g
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Fiber (g)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Daily: 81g | 80g | 78g | 59g | 90g
Mean: 78g, Std: 10g
Min: 59g, Max: 90g