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- 9 horas
- 1 fatia pão integral - 2,15g prot. carb. - 11g - kcal - 60
- 2 ovos s/ gema - 12g prot carb. - 0,5g - kcal - 141
- 1 castanha pará - 0,50 g prot. carb. - 0,52g - kcal - 26
- 200 ml leite semid. - 6g prot. carb. - 9,7g - kcal - 100
- 12:00h:
- 100g arroz integral - 2,6g prot. carb. - 5,16g - kcal - 124
- 400g feijão - 17g prot. carb. - 48g - kcal - 276g
- 100g carne vermelha
- salada a vontade
- 15:00h:
- 200 ml leite semid. - 6g prot. carb. - 9,7g - kcal -100
- 1 castanha pará - 0,50g prot. carb. - 0,52g - kcal - 26
- 3 colheres sopa aveia - 6,45g prot. carb. - 8,5g - kcal - 52
- 1 ovo int. 1 s/ gema - 12g prot. carb. - 0,5g - kcal - 141
- 18:00h:
- 2 fatias pão integral - 5g prot. carb. - 22g - kcal - 120
- 2 castanhas pará 0,50g prot. carb. - 1g - kcal - 52
- 200g frango - 64g prot. carb. - 0g - kcal - 318
- 22:00h:
- 100g frango - 32g prot. carb. - 0g - kcal - 159
- 200 ml leite semid. - 6g prot. carb. - 9,7 - kcal - 100
- total proteínas: 172.7g
- total carboidratos: 126. 74g
- total calorias: 1795 kcal
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