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- 9 horas:
- 1 fatia pão integral - 2,15g prot.
- 2 ovos s/ gema - 12g prot
- 1 castanha pará - 0,50 g prot.
- 200 ml leite semid. - 6g prot.
- 12:00h:
- 100g arroz integral - 2,6g prot.
- 400g feijão - 17g prot.
- 100g carne vermelha
- salada a vontade
- 15:00h:
- 200 ml leite semid. - 6g prot.
- 1 castanha pará - 0,50g prot.
- 3 colheres sopa aveia - 6,45g prot.
- 1 ovo int. 1 s/ gema - 12g prot.
- 18:00h:
- 2 fatias pão integral - 5g prot.
- 1 castanha pará 0,50g prot.
- 200g frango - 64g prot.
- 22:00h:
- 100g frango - 32g prot.
- 200 ml leite semid. - 6g prot.
- total proteínas: 172.7g
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