Maicon's Diet Optimization Program
Date: 2026-01-05 18:11:02

Removed group lentil: all ingredients are prohibited
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: 178g
Daily calories: 2049 calories


Solution status: OPTIMAL
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Days
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- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein: 75g
chicken breast: 257g
chicken sausage: 160g
bean: 98g
pasta: 105g
vegetables: 633g

Total weight: 1328g
Total protein: 196g
Total carb: 178g
Natural fat: 35g
Added fat: 27g
Total fat: 61g
Total fiber: 40g
Price: R$ 17.39
Calories: 2049 calories
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 2:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein: 75g
chicken breast: 233g
chicken sausage: 184g
bean: 117g
pasta: 101g
vegetables: 480g

Total weight: 1190g
Total protein: 196g
Total carb: 178g
Natural fat: 37g
Added fat: 24g
Total fat: 61g
Total fiber: 40g
Price: R$ 16.92
Calories: 2049 calories
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 3:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg: 165g
soy protein: 75g
chicken breast: 282g
chickpea: 103g
pasta: 104g
vegetables: 623g

Total weight: 1352g
Total protein: 196g
Total carb: 178g
Natural fat: 34g
Added fat: 27g
Total fat: 61g
Total fiber: 40g
Price: R$ 16.31
Calories: 2049 calories
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 4:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein: 75g
chicken breast: 252g
chicken sausage: 178g
bean: 142g
rice: 73g
vegetables: 480g

Total weight: 1200g
Total protein: 196g
Total carb: 178g
Natural fat: 37g
Added fat: 24g
Total fat: 61g
Total fiber: 40g
Price: R$ 17.18
Calories: 2049 calories
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 5:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein: 75g
chicken breast: 252g
chicken sausage: 178g
bean: 142g
rice: 73g
vegetables: 480g

Total weight: 1200g
Total protein: 196g
Total carb: 178g
Natural fat: 37g
Added fat: 24g
Total fat: 61g
Total fiber: 40g
Price: R$ 17.18
Calories: 2049 calories
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 6:
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg: 165g
soy protein: 75g
chicken breast: 282g
chickpea: 103g
pasta: 104g
vegetables: 623g

Total weight: 1352g
Total protein: 196g
Total carb: 178g
Natural fat: 34g
Added fat: 27g
Total fat: 61g
Total fiber: 40g
Price: R$ 16.31
Calories: 2049 calories
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Groups
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- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 3/C: 165g -> cooking: 158g -> 2 x 79g | 3 x 53g
Day 6/F: 165g -> cooking: 158g -> 2 x 79g | 3 x 53g

Total weight: 330g -> cooking: 317g
Avg cooking expansion: 0.96
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
soy protein
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 75g -> cooking: 77g -> 2 x 39g | 3 x 26g
Day 2/B: 75g -> cooking: 77g -> 2 x 39g | 3 x 26g
Day 3/C: 75g -> cooking: 77g -> 2 x 39g | 3 x 26g
Day 4/D: 75g -> cooking: 77g -> 2 x 39g | 3 x 26g
Day 5/E: 75g -> cooking: 77g -> 2 x 39g | 3 x 26g
Day 6/F: 75g -> cooking: 77g -> 2 x 39g | 3 x 26g

Total weight: 450g -> cooking: 464g
Avg cooking expansion: 1.03
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
chicken breast
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 257g -> cooking: 193g -> 2 x 96g | 3 x 64g
Day 2/B: 233g -> cooking: 175g -> 2 x 87g | 3 x 58g
Day 3/C: 282g -> cooking: 211g -> 2 x 106g | 3 x 70g
Day 4/D: 252g -> cooking: 189g -> 2 x 95g | 3 x 63g
Day 5/E: 252g -> cooking: 189g -> 2 x 95g | 3 x 63g
Day 6/F: 282g -> cooking: 211g -> 2 x 106g | 3 x 70g

Total weight: 1558g -> cooking: 1168g
Avg cooking expansion: 0.75
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
chicken sausage
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 160g -> cooking: 136g -> 2 x 68g | 3 x 45g
Day 2/B: 184g -> cooking: 157g -> 2 x 78g | 3 x 52g
Day 4/D: 178g -> cooking: 151g -> 2 x 76g | 3 x 50g
Day 5/E: 178g -> cooking: 151g -> 2 x 76g | 3 x 50g

Total weight: 700g -> cooking: 595g
Avg cooking expansion: 0.85
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
chickpea
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 3/C: 103g -> cooking: 242g -> 2 x 121g | 3 x 81g
Day 6/F: 103g -> cooking: 242g -> 2 x 121g | 3 x 81g

Total weight: 206g -> cooking: 484g
Avg cooking expansion: 2.35
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
bean
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 98g -> cooking: 228g -> 2 x 114g | 3 x 76g
Day 2/B: 117g -> cooking: 272g -> 2 x 136g | 3 x 91g
Day 4/D: 142g -> cooking: 331g -> 2 x 166g | 3 x 110g
Day 5/E: 142g -> cooking: 331g -> 2 x 166g | 3 x 110g

Total weight: 499g -> cooking: 1163g
Avg cooking expansion: 2.33
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
rice
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 4/D: 73g -> cooking: 183g -> 2 x 91g | 3 x 61g
Day 5/E: 73g -> cooking: 183g -> 2 x 91g | 3 x 61g

Total weight: 146g -> cooking: 365g
Avg cooking expansion: 2.50
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
pasta
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 105g -> cooking: 236g -> 2 x 118g | 3 x 79g
Day 2/B: 101g -> cooking: 227g -> 2 x 114g | 3 x 76g
Day 3/C: 104g -> cooking: 235g -> 2 x 117g | 3 x 78g
Day 6/F: 104g -> cooking: 235g -> 2 x 117g | 3 x 78g

Total weight: 415g -> cooking: 933g
Avg cooking expansion: 2.25
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
vegetables
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Day 1/A: 633g -> cooking: 506g -> 2 x 253g | 3 x 169g
Day 2/B: 480g -> cooking: 384g -> 2 x 192g | 3 x 128g
Day 3/C: 623g -> cooking: 499g -> 2 x 249g | 3 x 166g
Day 4/D: 480g -> cooking: 384g -> 2 x 192g | 3 x 128g
Day 5/E: 480g -> cooking: 384g -> 2 x 192g | 3 x 128g
Day 6/F: 623g -> cooking: 499g -> 2 x 249g | 3 x 166g

Total weight: 3320g -> cooking: 2656g
Avg cooking expansion: 0.80
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General
========================================================================
Total price: R$ 101.29
- Day 1: R$ 17.39
- Day 2: R$ 16.92
- Day 3: R$ 16.31
- Day 4: R$ 17.18
- Day 5: R$ 17.18
- Day 6: R$ 16.31
Total raw weight: 7623g
- Day 1: 1328g
- Day 2: 1190g
- Day 3: 1352g
- Day 4: 1200g
- Day 5: 1200g
- Day 6: 1352g
Total cooked weight: 8144g
- Day 1: 1377g
- Day 2: 1292g
- Day 3: 1422g
- Day 4: 1316g
- Day 5: 1316g
- Day 6: 1422g
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Total eggs
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
6
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Weight per group expanded
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg: 330g
soy protein: 450g
chicken breast: 1558g
chicken sausage: 700g
chickpea: 206g
bean: 499g
rice: 146g
pasta: 415g
vegetables: 3320g
- braised chopped yellow onion: 415g
- braised chopped carrot: 415g
- braised chopped green pepper: 415g
- braised chopped eggplant: 415g
- braised chopped tomato: 415g
- braised chopped green cabbage: 415g
- braised chopped green zucchini: 415g
- braised chopped chayote: 415g
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
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
boiled brown lentil
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Ingredients times used
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
boiled whole wheat pasta: 4 ****
braised chopped carrot: 6 ******
braised chopped chayote: 6 ******
braised chopped eggplant: 6 ******
braised chopped green cabbage: 6 ******
braised chopped green pepper: 6 ******
braised chopped green zucchini: 6 ******
braised chopped tomato: 6 ******
braised chopped yellow onion: 6 ******
diced oven-baked chicken breast: 6 ******
oven baked thin premium meat chicken sausage: 4 ****
pan-fried egg (minimal oil): 2 **
soaked and boiled brown rice: 2 **
soaked and pressure-cooked chickpea: 2 **
soaked and pressure-cooked red bean: 4 ****
soy protein isolate powder: 6 ******
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Groups times used
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
egg: 2 **
soy protein: 6 ******
chicken breast: 6 ******
chicken sausage: 4 ****
chickpea: 2 **
bean: 4 ****
rice: 2 **
pasta: 4 ****
vegetables: 6 ******
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Protein (g)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Daily: 196g | 196g | 196g | 196g | 196g | 196g
Mean: 196g, Std: 0g
Min: 196g, Max: 196g
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Carbs (g)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Daily: 178g | 178g | 178g | 178g | 178g | 178g
Mean: 178g, Std: 0g
Min: 178g, Max: 178g
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Fat (g)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Daily: 61g | 61g | 61g | 61g | 61g | 61g
Mean: 61g, Std: 0g
Min: 61g, Max: 61g
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Fiber (g)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Daily: 40g | 40g | 40g | 40g | 40g | 40g
Mean: 40g, Std: 0g
Min: 40g, Max: 40g