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AVISO

Todos os direi tos são resereserr vados. Este li vro não pode ser reproduzido em su
 tott al
 to alid
idade
ade ou
o u parci
pa rcialme
alme n te
te.. Ao re al
aliz
izar
ar a aqu
aquis
isição
ição des
de s te mat
m atee r ia
iall , o com
c ompr
pr
informou
info rmou o seu se u número
número de Cadastro
Cadast ro de Pe Pe sso
ssoaa Física
Física (CPF) e qualquer si tuação
plágio
plá gio ou compartilhament
comparti lhamentoo des des te liv ro, será vinculada
vinc ulada a este número
número e ser
penalizada com multa e outras ações cabíveis.
O autor nãonão se res
respons
ponsabili
abiliza
za direta
diret a ou indire tamente, por qualquer ut iliz aç
inform
inf ormaç ações
ões cont idas neste
nes te livro.
liv ro. O autor não é um nut rici ricionis
onista
ta.. A aquisiçã
liv ro não
não dispensa
dispensa a orientaçã
or ientaçãoo de umum nutricionist
nut ricionist a.
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Sobre o Aut
Autor 
or 

a n t e 
e s de p o i s

Olá, tudo bem? Eu me chamo Gabriel Arones e tenho 30 anos! Vou cont
pouco da minha história de transformação e porque deu tudo errado lo
início. Mas calma,
ca lma, tem um final
fin al feliz!
feli z!

Eu nunca fui uma pessoa muito atlética ou com o um corpo que cha
atenção, na verdade, sempre fui o famoso “falso-magro”, aquele com
normal/baixo, alta gordura corporal e pouca massa muscular.

Fui ass
assim
im duran
durante
te toda a minh
minhaa ju
juven
ventude
tude até os meus
quando realmente
realmen te eng
engordei.
ordei. Como acon
acontece
teceuu? Simple s: comece i a adot
adotar
ar h
um tanto quanto boêmios e a alimentação era completamente desregulad
lanches, frituras, bastante açúcar diariamente e muita bebida nos fin
semana além da falta de atividades físicas apropriadas. Apesar de
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Um dos maiores prazeres da minha vida sempre foi comer, e comer bem.
poderr sentar
pode sent ar numa mes mesaa e degus
degustar tar uma boa refeição.
refeição. Infe
Infelizmen
lizmente, te, a pri
 vezz que
 ve q ue te
t e n te
teii em
e m ag
agre
rece
ce r e le
l e v ar mi
minh
nhaa vid
v idaa “fi t ne s s” a sério,
sér io, f ui i ns
nstt r
existiam alimentos que engordam e alimentos que emagrecem, permiti
proibidos,, que deve
proibidos deveria
ria empur rar alimentos sem tempero e secos sec os se quises
resultados.
result ados. Carboidratos a noite? Nem Nem pensar!
pens ar! Farinha
Farinh a branca!? Deus Deus me

Obviamente que isso não foi sustentável, emagreci bastante no início m

força de vontade foi se perdendo e a restrição causou diversos episódi
compulsão alimentar, efeito sanfona e desistência. Conclusão: voltei a e
zero.

Já quase sem esperanças e sem vontade de sofrer novamente todo o pro

encontrei um novo estilo de alimentação praticamente inexistente aq
Brasil: a Dieta
Die ta Flexí
Fle xível
vel (IIFYM - If It Fit in Your
Your Macros).
Mac ros). Se você e stá lend
livro, muito provavelmente já conhece esse estilo de vida, mas basicame
uma “dieta” em que você pode, literalmente, comer de TUDO, contant
estejam dentro dos seus objetivos de calorias e macronutrientes (prot
carboidratos e gorduras). Bom, se você quiser se aprofundar no assu
aprender como montar a sua dieta do zero, recomendo a leitura do livro
Flexível
Fle xível e Nut rição: htt
ht t p://bit.l
/bit.lyy/die
dieta-f
ta-fle
lex.
x.

Continuando, a dieta flexível abriu as portas da criatividade na cozinha

mim! Finalmente, depois de anos tentando ter resultados comendo p
hor rí
ríveis
veis e sem gosto, eu poderia
poder ia aprender a cozinh
cozinharar uma variedade
varie dade enor
pratos saudáveis, delicios
deliciosos
os e nut ri
riti
ti vos. As refe
refeiç
ições
ões nem pare
pareciam
ciam fazer
de uma dieta,
diet a, frequenteme
freque ntemente
nte me perg
pergunt
untavam
avam “como
“como você come e ss
ssas
as co
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Porque esse
es se liv
li v ro
ro??

Acredito que a consistência seja o fator mais importante para o suc

ainda
ain da mais quando
qua ndo se trata
trat a de mudança cor
corpora
porall e saúde.
saúde. As mudanças
com o tempo
tempo e disciplina,
disciplin a, e o ponto que mais faz as pessoas
pesso as des
desist
istirem
irem
dúvidas, é a dieta. Por isso que resolvi escrever esse livro e lhe dar v
opçõee s de
opçõ de pratos del
delicios
iciosos
os para que o seu plano aliment
alime ntarar seja prazer
sustentável.

Você vai encontrar receitas doces, salgadas, lanches rápidos e al

pratos mais elaborados. Tentei deixar tudo muito simples e fác
entender, ou seja, mesmo quem nunca se aventurou na cozinha
conseguir
conse guir fazer pratos delicio
deliciosos
sos e comer
comer bem,
bem , atingindo os objet
objet i vos

Todas as receitas contam com a informação nutricional do prato tod

das porções.
porções. Além
Além disso, res
resol
olvi
vi adicionar
adicion ar uma ferram
fer ramen
enta
ta ext
e xtra:
ra: tod
receitas
recei tas vêm
vêm com um cód
código
igo de bar
barras
ras para você escanea
esc anearr utiliz
ut ilizando
ando
de contagem de calorias MyFitnessPal e adicionar ao seu cardápio d
com um simples clique!

Este Livro
Liv ro é um apanhado de
de rece
receit
itas
as que ser vem tanto para ganhar m
muscular, quanto perder gordura. Fazer dieta é muito melhor quando
realmente gosta das refeições que está comendo. Por isso, acho que
lilivv ro vai ser um ótimo
ótimo companhe iro para você!
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  
 e 
 t 
 I n   a  
 D
 l  D  
 F
 e  F r  n 
 a   o 
 g 

Inedientes:
1 pastel: 1 (50g)
(50g) Massa para Pizza de f
(Sim, você não leu errado, pizza
193kcal • 14.7p • 26.3c • 3.1g 30g de peito de frango cozido d
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 n 
 a 
 F r   
 o 
 g  c   
 R
 m 
 o 
 c  R e    j 
 i 
 e 
 u 
 q   o 
 ã 
1 roll ( 4 no to
total
tal da recei ta)  inedientes:
1 Pão Árabe de Linho (70g)
97kcal • 8.2p • 10.5c • 2.8g • 1.75fibr  100g de peito de frango cozido
40g de
de creme de
de rico ta light 
ligh t 
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 o  e 
 d   i 
 f 
 s   o
 d 
 a   o
 c   
 R
 m R e    
 i
 e 
 u 
 q 
 f  r  a  n  g 
 D e  f 

272kcal • 24,8p • 34.4c • 3.7

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 R i  c
 c  o m  R
347kcal • 41,3p • 26,6c • 8
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 q  u  e   j 
 c  o  m  q 
D e  s  f  i  a  d  o  c   c  o  t  a  g  e 
 i  o  c 
 inedient
272kcal • 24,8p • 34.4c • 3.7g 70g de pão
pão de milh
50g de peito de frang
30gg de queijo cot tage
30
Alface 
Tomate 
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 R
 
 c  o m  R  u 
 q 
 e   
  j
 i 
 e   o
 ã 
ã 
272kcal • 24,8p • 34.4c • 3.7g
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4 roll
rollss Inedien
541kk c a l • 47
541 4 7.8p • 33c
33 c • 25g
2 5g • 8.4f
4f 1 Pão Árabe de Linh
120gg de pres
120 presunt
unt
80g de queijo muss
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1/4 da rece
re ceit

181.4 kc
itaa (aprx
(ap rx.. 125g)

k c a l • 27. 5p • 3.4 c • 5.7

5.75g
5g  P e  r  f
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 o
 d 
 a 
 G r  e  l  h   P  r 
 e   e
 f 
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1/4 da re ce

181.4 kc
ceit
itaa (apr
(a prx.
x. 125g)

k c a l • 27.5p • 3.4 c • 5.7

5.75g
5g
 
 à  a 
 l 
l   
 G
G  o
 g 
    n
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aprx. 100g

121 kcal • 27.1p • 0 c • 1.4g

 f  i
 D e  s f 
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A o  o
 h 
 l 
 a   
 ó
 e  ó
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A   d
 i 
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 P e  r  f  e
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417kcal • 46p • 24 c • 16g  F r

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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
Uploaded by Jake stiff

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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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arounes 
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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Primeira Lista de 10-Day Green Receitas-de- Cozinha I
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 P  o
 r   í
 e 
 t 
Inedientes
2 Bananas congeladas (200g)
30g de Whey
Whey Protein
Prote in Sabor
Sab or Sor vete de Creme 
Creme 
5g de
de Canela
Canel a 296kcal • 28p
Adoçante
Adoç ante (opcional )
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 F i  t
Cada Bom bom (faz 4)

126kc al • 10.4p
4p • 11
11.7
.7 c • 5.25g
5.25g

 inedientes: Modo de preparo:

Mistu re todos os incredien tes em uma tigela até a massa
1 Banan a média (100g)
(100g)
fic ar grossa e homogênea. Com uma colher untada, f aça
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1 beijinho
beijinh o (fa
(fazz 5)
5)  D  
 l 
 e  l   e 
 t 
 i 
 e   
 n 
n  n
 i 
108kcal • 7.2p • 4.6c • 6.4g

Modo de preparo:
 inedientes: Misture todos os incredientes em uma t igela até
ficar gross a e homogênea.
homogênea. C om uma colher untad
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Agradecimento

Gos taria
Gostar ia de agrad
agradece
ecerr a todos que me
me apoiaram nesse projeto,
projet o, min
família, amigo
amigoss e a todos vocês que acredi
acreditaram
taram no nosso trab
t rabalh
alh
comprando e sse liv ro de recei
receitas.
tas.

Gos taria
Gostar ia de agrad
agradece
ecerr especialmente
espe cialmente minha espos
e sposaa Amanda,
Amanda, que
incent
ince ntii vou todos os dias e ajudou a desen
desenvol
volver
ver boa parte das rece
em especial
espe cial o e scondidinho e vá
vários
rios doces!
doce s!

Muito obrig
o brigado
ado a TODO
TODOS!
S!
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Fez alguma receita

recei ta e postou
post ou no instagra
inst agram
m?

nãoo dei
nã deixe
xe de marc
marcar
ar por lá @ga
@gabrie
briel.l.arone
arone s
e/ou @amandacurvelo