Refeio 1 (Desjejum): - 2 Copos de Leite - 2 colheres (sopa) de albumina_____Carbo: 2gr; Prot: 20gr: Gord: 0gr; 100kcals.

- 2 bananas_____Carbo: 40gr; Prot: 2gr; Gord: 2gr; 170kcals. - 5 colheres (sopa) de aveia_____Carbo: 45gr; Prot: 10gr; Gord: 6gr; 260kcals.

Refeio 2 (Refeio intermediria - Manh): - Po Light com File de Frango(100gr). _____ Prot: 20gr. - 1 Iogurt Light. Refeio 3 (Almoo): - 3 colheres (servir) de arroz_____Carbo:38gr; Prot: 0gr; Gord: 0gr; 160kcals. - 3 conchas de feijo_____Carbo: 60gr; Prot: 15gr; Gord: 2gr; 320kcals. - 2 ovos inteiros_____Carbo: 5gr; Prot: 30gr; Gord: 25gr; 400kcals. Refio4(Refeio intermediria-Tarde): - Po Light com File de Frango(100gr). _____Prot:20gr. - 1 Iogurt Light. Refeio 4 (Refeio Pr-Treino): - 2 bananas_____Carbo: 40gr; Prot: 2gr; Gord: 2gr; 170kcals. - 5 colheres (sopa) de aveia_____Carbo: 45gr; Prot: 10gr; Gord: 6gr; 260kcals.

Refeio 4 (Refeio Ps-Treino): - 2 ovos inteiros_____Carbo: 5gr; Prot: 30gr; Gord: 25gr; 400kcals. - 3 colheres (servir) de arroz_____Carbo:38gr; Prot: 0gr; Gord: 0gr; 160kcals. - 3 conchas de feijo_____Carbo: 60gr; Prot: 15gr; Gord: 2gr; 320kcals. -1 ou 2 Batata Doce.

Refeio 5 (ceia): - 3 colheres (sopa) de albumina_____Carbo: 3gr; Prot: 30gr; Gord: 0gr; 150kcals. -1 Iogurt Light.

O que comprar: Po Light Albumina Batata Doce File de frango Aveia Ovo Iogurt Bananas