Primeira

Quant
2
50g
2
400ml

Ref.
ovos mexidos
aveia
Bananas
leite desnatado p

Prot

Carb
16
6.95
2
12

Kcal

Gord

1.2
33.3
39
19

240
197
147
232

18.6
4.3
0.1
12

54
1.3
4.3

240
46.7
118

0
2.7
9.9

Segunda
100g
30g
20g

tapioca
queijo ricotta
pasta amendoim

3.2
4.2
5.7

150g
150g
200g
10ml

arroz branco
Frango
Feijo
azeite de oliva

3.9 42.3
30
0
9.6
27.2
0
0

195
238.5
152
108

0.6
3.8
1
10

250g
3

batata doce
claras de ovo

1.2
11

36.8
0

160.8
64

0.2
0.1

24
0
0

2
37
0

122
148
0

1
0
0

33.3
6.4

147
178

0.1
14.8

246
159

1.8
2.5

0
0

100
324

0.1
30

Teceira

Quarta

Quinta
30g
40g
5g

whey protein
malto dextrina
creatina

2
30g

bananas
pasta amendoim

2
8.6

150g
100g

macarro
Frango

8.7 48.8
20

5
30ml

claras
azeite de oliva

Sexta

Stima

Oitava
18
0

Total

Prot
Carb
Kcal
Gord
187.05
294.8
3563

81