Janeiro

Seg Ter Qua Qui Sex Sáb Dom Seg Ter

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Abril
Seg Ter Qua Qui Sex Sáb Dom Seg Ter
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5 6 7 8 9 10 11 3 4
12 13 14 15 16 17 18 10 11
19 20 21 22 23 24 25 17 18
26 27 28 29 30 24 25
31
Julho
Seg Ter Qua Qui Sex Sáb Dom Seg Ter
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5 6 7 8 9 10 11 2 3
12 13 14 15 16 17 18 9 10
19 20 21 22 23 24 25 16 17
26 27 28 29 30 31 23 24
30 31
Outubro
Seg Ter Qua Qui Sex Sáb Dom Seg Ter
1 2 3 1 2
4 5 6 7 8 9 10 8 9
11 12 13 14 15 16 17 15 16
18 19 20 21 22 23 24 22 23
25 26 27 28 29 30 31 29 30
 Fevereiro Março
Qua Qui Sex Sáb Dom Seg Ter Qua Qui Sex
3 4 5 6 7 1 2 3 4 5
10 11 12 13 14 8 9 10 11 12
17 18 19 20 21 15 16 17 18 19
24 25 26 27 28 22 23 24 25 26
29 30 31

Maio Junho
Qua Qui Sex Sáb Dom Seg Ter Qua Qui Sex
1 2 1 2 3 4
5 6 7 8 9 7 8 9 10 11
12 13 14 15 16 14 15 16 17 18
19 20 21 22 23 21 22 23 24 25
26 27 28 29 30 28 29 30

Agosto Setembro
Qua Qui Sex Sáb Dom Seg Ter Qua Qui Sex
1 1 2 3
4 5 6 7 8 6 7 8 9 10
11 12 13 14 15 13 14 15 16 17
18 19 20 21 22 20 21 22 23 24
25 26 27 28 29 27 28 29 30

Novembro Dezembro
Qua Qui Sex Sáb Dom Seg Ter Qua Qui Sex
3 4 5 6 7 1 2 3
10 11 12 13 14 6 7 8 9 10
17 18 19 20 21 13 14 15 16 17
24 25 26 27 28 20 21 22 23 24
27 28 29 30 31
Sáb Dom
6 7
13 14
20 21
27 28

Sáb Dom
5 6
12 13
19 20
26 27

Sáb Dom
4 5
11 12
18 19
25 26

Sáb Dom
4 5
11 12
18 19
25 26
 Gasto Calórico Diário Fator de Atividade (FA)
Peso 118.6 Kilos Sedentário 1.0
Altura 180 Centimetros Super Levemente Ativo 1.2
Idade 26 Anos Levemente Ativo 1.4
FA 1.4 Coeficiente Moderadamente Ativo 1.6
GCD 3389 Kcals Altamente Ativo 1.8
Extremamente Ativo 2.0

OBS: O Gasto Calorico Diario calculado aqui é um valor aproximado.

2410
 Kcal Total Proteina(g) Carbo (g) Gordura (g)
508 2880.2998 177.9 210.940473 147.2153231
Proteina(Kcal) 711.6 24.71% 0.2929423847
Carbo (Kcal) 843.761892
Gordura (Kcal) 1324.93791
0

Ref 1 Ref 2 Ref 3 Ref 4 Ref 5 Ref 6

Proteína 29.65 29.65 29.65 29.65 29.65 29.65
Carbo 63.2821419 42.1880946 21.0940473 63.2821419 10.54702 10.54702
Gordura 29.4430646 29.443064622 29.443064622 22.08229847 22.0823 14.72153

Kcal/ref 636.716149 552.33996 467.9637708 570.4692538 359.5288 293.2819

 0:00 Meal 00 0:00 Meal 00
Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V)
1 1 1 1

kcals (g) 1 1 1 1 kcals (g) 0 0

21 (kcal) 4 4 4 9 0 (kcal) 0 0

0:00 Bolo 0:00 Meal 00

Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V)

kcals (g) 0 0 0 0 kcals (g) 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0

Substituicao pré/pós treino

0:00 Substituicao pré/pós treino
0:00
Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V)
40g Aveia 6.4 26.8 2.52 120g Banana 1.308
4 Ovo 22.64 2 19.08 4 Ovo 22.64
1 Banana 0.763 16 0.231 40g Farinha de Amendo10.88
10g Chia 1.7 4.2 3.1 30ml Leite de Coco 0.304
30g Cacau em pó 7.92 4.44 4.56 10ml Óleo de Coco 0 0
40g Pasta de amendoim 10 7.824 20.16
60ml Leite Desnatado 2.034 2.988 0.048
kcals (g) 51.49 0 64.24 49.7 kcals (g) 35.13 0
910.19 (kcal) 206 0 257 447 759.25 (kcal) 141 0
 0:00 Meal 00 OFF G %
Carb Fat Ptn (A) Ptn (V) Carb Fat Protein (A) 120.65 18
Protein (V) 1 0
Carbs 211.63 31
Fat 157.58 52
Total
Excedente

Protein e Carb / Kg
0 0 kcals (g) 0 0 0 0 Protein(A) 1.00 g/kg
0 0 0 (kcal) 0 0 0 0 Carbs 1.00 g/kg

0:00 Meal 00 Divisão de Macronutrientes por Refeição

Carb Fat Ptn (A) Ptn (V) Carb Fat Macro g total meals
Protein(A) 119 7
Carbs 119 4
Fat 115 3

0 0 kcals (g) 0 0 0 0
0 0 0 (kcal) 0 0 0 0

0:00 Cookie
Carb Fat Ptn (A) Ptn (V) Carb Fat
27.41 0.396 150g Aveia 24 100.5 9.45
2 19.08 30ml Óleo de Coco 0 0 27.69
8.12 17.56 1 Ovo 5.66 0.5 4.77
0.658 5.509 30g Chocolate 80% 3.36 7.2 13.2
9.23

38.19 51.78 kcals (g) 33.02 0 108.2 55.11

153 466 1060.9 (kcal) 132 0 432.8 496
 Kcal g/kg
483 1.0
4 ---
847 1.8
1418 1.3
2751 kcals
-637 kcals

in e Carb / Kg
119 2
119 93

onutrientes por Refeição

g/meal
17
30
38

40g Whey R$ 1.40

40g Malto R$ 0.40
40g Dext R$ 0.50
5g Crea R$ 0.40
 9:00:00 Café da manha 13:00 Almoço
Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V)
15g Farinha de Amendo 4.08 3.045 6.585 120g Arroz Integral 3.072
4 Ovos 22.64 0 2 19.08 100g Legumes 1.68
10g Farinha de Coco 0.37 1.04 4.198 150g Frango 46.37
100g Banana 1.09 22.84 0.33 10ml Azeite 0 0
20g Pasta de amendoim5.018 3.912 10.08
20g Leite em Pó 4.888 7.408 5.26

kcals (g) 38.09 0 40.25 45.53 kcals (g) 51.12 0

723.10037 (kcal) 152 0 161 410 540.78 (kcal) 204 0

18:00 Pré Treino 21:00 Jantar

Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V)
20g Leite em Pó 4.888 7.408 5.26 200g Legumes 1.52
50 Banana 0.545 11.42 0.165 200g Peito de Frango 61.82 0
100g Banana 1.09 22.84 0.33 10ml Azeite
50g Beterraba 0.84 4.98 0.09

kcals (g) 7.363 0 46.65 5.845 kcals (g) 63.34 0

268.649 (kcal) 29.45 0 187 52.61 493.54 (kcal) 253 0
 16:00 Lance da tarde OFF G %
Carb Fat Ptn (A) Ptn (V) Carb Fat Protein (A) 181.24 29
30.67 2.364 15g Farinha de Amendo 4.08 3.045 6.585 Protein (V) 0 -
9.96 0.18 2 Ovos 11.32 0 1 9.54 Carbs 164.38 27
0 6.765 10g Farinha de Coco 0.37 1.04 4.198 Fat 120.63 44
0 10 50g Banana 0.545 11.42 0.165 Total
20g Pasta de amendoim5.018 3.912 10.08 Excedente

Protein e Carb / Kg
40.63 19.31 kcals (g) 21.33 0 20.42 30.57 Protein(A) 3.00 g/kg
163 174 442.09 (kcal) 85.33 0 81.67 275 Carbs 4.00 g/kg

23:00 Ref 06 Divisão de Macronutrientes por Refeição

Carb Fat Ptn (A) Ptn (V) Carb Fat Macro g total meals
16.44 0.36 Protein(A) 356 7
0 9.02 Carbs 474 4
10 Fat 115 3

16.44 19.38 kcals (g) 0 0 0 0

65.76 174 0 (kcal) 0 0 0 0
 Kcal g/kg
725 1.5
0 ---
658 1.4
1086 1.0
2468 kcals
-412 kcals

in e Carb / Kg
356 -175
474 -310

onutrientes por Refeição

g/meal
51
119
38

40g Whey R$ 1.40

40g Malto R$ 0.40
40g Dext R$ 0.50
5g Crea R$ 0.40
 ON 2751
Meal 00 0:00 Meal 00 0:00 Meal 00 0:00
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Bolo 0:00 Meal 00 0:00 Meal 00 0:00
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Substituicao pré/pós 0:00 Banana 0:00 Cookie 0:00
Aveia 40g Banana 120g Aveia 150g
Ovo 4 Ovo 4 Óleo de Coco 30ml
Banana 1 Farinha de Amendoi 40g Ovo 1
Chia 10g Leite de Coco 30ml Chocolate 80% 30g
Cacau em pó 30g Óleo de Coco 10ml 0 0
Pasta de amendoim 40g 0 0 0 0
Leite Desnatado 60ml 0 0 0 0

OFF 2468
Café da manha 9:00 Almoço 13:00 Lance da tarde 16:00
Farinha de Amendoi 15g Arroz Integral 120g Farinha de Amendoi 15g
Ovos 4 Legumes 100g Ovos 2
Farinha de Coco 10g Frango 150g Farinha de Coco 10g
Banana 100g Azeite 10ml Banana 50g
Pasta de amendoim 20g 0 0 Pasta de amendoim 20g
Leite em Pó 20g 0 0 0 0
0 0 0 0 0 0
Pré Treino 18:00 Jantar 21:00 Ref 06 23:00
Leite em Pó 20g Legumes 200g 0 0
Banana 50 Peito de Frango 200g 0 0
Banana 100g Azeite 10ml 0 0
Beterraba 50g 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0:00 0 0:00 0 0:00
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Carbs Protein
Arroz Integral [Cru] Peito de Frango
Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 2.6 25.6 2.0 0.5 % 30.9 0.0 4.5 1.1 1.3

100 2.6 25.6 2.0 0.5 0.0 0.0 200 61.8 0.0 9.0 2.2 2.6

Lentilha Patinho
Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 9.0 20.1 2.7 % 36.1 0.0 5.0 2.0 1.9

10 0.9 2.0 0.3 0.0 0.0 0.0 10 3.6 0.0 0.5 0.2 0.2

Aveia Contra File

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 16.0 67.0 6.3 0.0 0.0 0.0 % 30.7 0.0 9.0 2.7 2.6

150 24.0 100.5 9.5 0.0 0.0 0.0 10 3.1 0.0 0.9 0.3 0.3
30

Morango Ovo (1 Ovo Inteiro = 45g)

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 0.7 7.7 0.3 0.0 0.0 0.0 % 5.7 0.5 4.8 2.6 3.6

120 0.8 9.2 0.4 0.0 0.0 0.0 100 5.7 0.5 4.8 2.6 3.6

Iogurte Natural Integral Clara de Ovo (1 Clara de Ovo = 33g)

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 3.5 4.7 3.3 0.0 0.0 0.0 % 4.4 0.0 0.0 0.0 0.0

10 0.3 0.5 0.3 0.0 0.0 0.0 200 8.8 0.0 0.1 0.0 0.0

Abacaxi Queijo Mussarela

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 0.5 12.6 0.1 % 21.6 2.5 24.6

10 0.1 1.3 0.0 0.0 0.0 0.0 10 2.2 0.2 2.5 0.0 0.0

Banana Queijo Minas

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 1.1 22.8 0.3 % 17.6 10.6 14.1

120 1.3 27.4 0.4 0.0 0.0 0.0 10 1.8 1.1 1.4 0.0 0.0

Laranja Atum
Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 0.9 11.8 0.1 0.0 0.0 0.0 % 25.7 0.0 0.9

10 0.1 1.2 0.0 0.0 0.0 0.0 10 2.6 0.0 0.1 0.0 0.0

Maca Peito de Peru

 Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 0.2 10.4 0.1 0.0 0.0 0.0 % 30.2 0.0 1.2

10 0.0 1.0 0.0 0.0 0.0 0.0 10 3.0 0.0 0.1 0.0 0.0

Mamão Queijo Ricota

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 0.6 9.8 0.1 0.0 0.0 0.0 % 12.6 3.8 8.1

10 0.1 1.0 0.0 0.0 0.0 0.0 50 6.3 1.9 4.1 0.0 0.0

Limão Merluza
Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 0.7 10.5 0.2 0.0 0.0 0.0 % 26.6 0.0 0.9

20 0.1 2.1 0.0 0.0 0.0 0.0 10 2.7 0.0 0.1 0.0 0.0

Abóbora Cozido Leite Desnatado

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 0.7 4.9 0.1 0.0 0.0 0.0 % 3.4 5.0 0.1

10 0.1 0.5 0.0 0.0 0.0 0.0 60 2.0 3.0 0.0 0.0 0.0

Batata-Doce Cozido Leite em Pó

Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono
% 1.4 17.7 0.1 0.0 0.0 0.0 % 24.4 37.0 26.3

10 0.1 1.8 0.0 0.0 0.0 0.0 20 4.9 7.4 5.3 0.0 0.0

Inhame Cozido
Prot Carbs Fat Sat Mono Poli
% 1.7 23.4 0.1 0.0 0.0 0.0

10 0.2 2.3 0.0 0.0 0.0 0.0

Aipim
Prot Carbs Fat Sat Mono Poli
% 0.6 30.1 0.3 0.0 0.0 0.0

10 0.1 3.0 0.0 0.0 0.0 0.0

Tapioca
Prot Carbs Fat Sat Mono Poli
% 0.5 81.1 0.3 0.0 0.0 0.0

30 0.2 24.3 0.1 0.0 0.0 0.0

Beterraba Cozida
Prot Carbs Fat Sat Mono Poli
% 1.7 10.0 0.2 0.0 0.0 0.0

50 0.8 5.0 0.1 0.0 0.0 0.0

Cenoura
Prot Carbs Fat Sat Mono Poli
% 0.8 8.2 0.2 0.0 0.0 0.0

200 1.5 16.4 0.4 0.0 0.0 0.0

Feijão
Prot Carbs Fat Sat Mono Poli
% 5.8 15.1 1.8 0.0 0.0 0.0

100 5.8 15.1 1.8 0.0 0.0 0.0

Cacau em pó
Prot Carbs Fat Sat Mono Poli
% 26.4 14.8 15.2 0.0 0.0 0.0

30 7.9 4.4 4.6 0.0 0.0 0.0

Chocolate 85%
Prot Carbs Fat Sat Mono Poli
% 11.2 24.0 44.0 0.0 0.0 0.0

30 3.4 7.2 13.2 0.0 0.0 0.0

 Fat Suple
Azeite de Oliva Extra Virgem (ml) Whey Glanbia - Avonlac282
Poli Prot Carbs Fat Sat Mono Poli Prot Carbs
% 0.0 0.0 100.0 13.8 69.7 8.8 % 77.0 10.0

0.0 10 0.0 0.0 10.0 1.4 7.0 0.9 10 7.7 1.0

Oleo de Coco Extra Virgem (ml) Albumina Salto's

Poli Prot Carbs Fat Sat Mono Poli Prot Carbs
0.2 % 0.0 0.0 92.3 86.1 5.4 1.5 % 84.0 5.0

0.0 10 0.0 0.0 9.2 8.6 0.5 0.2 10 8.4 0.5

Castanha do Brasil/Para Whey Glanbia - Provon292

Poli Prot Carbs Fat Sat Mono Poli Prot Carbs
0.1 % 14.5 15.1 63.5 15.3 27.4 21.0 % 88.0 2.0

0.0 10 1.5 1.5 6.4 1.5 2.7 2.1 10 8.8 0.2

Amendoim - Grao Cru

Poli Prot Carbs Fat Sat Mono Poli Prot Carbs
1.2 % 27.2 20.3 43.9 8.7 17.2 16.2 % 0.0 0.0

1.2 40 10.9 8.1 17.6 3.5 6.9 6.5 10 0.0 0.0

Abacate
Poli Prot Carbs Fat Sat Mono Poli Prot Carbs
0.0 % 1.2 6.0 8.4 % 0.0 0.0

0.0 50 0.6 3.0 4.2 0.0 0.0 0.0 10 0.0 0.0

Leite de Coco
Poli Prot Carbs Fat Sat Mono Poli Prot Carbs
% 1.0 2.2 18.4 % 0.0 0.0

0.0 30 0.3 0.7 5.5 0.0 0.0 0.0 10 0.0 0.0

Linhaca
Poli Prot Carbs Fat Sat Mono Poli Prot Carbs
% 14.1 43.3 32.3 % 0.0 0.0

0.0 20 2.8 8.7 6.5 0.0 0.0 0.0 10 0.0 0.0

Chia
Poli Prot Carbs Fat Sat Mono Poli Prot Carbs
% 17.0 42.0 31.0 % 0.0 0.0

0.0 10 1.7 4.2 3.1 0.0 0.0 0.0 10 0.0 0.0

Coco
Poli Prot Carbs Fat Sat Mono Poli
% 3.7 10.4 42.0

0.0 10 0.4 1.0 4.2 0.0 0.0 0.0

Pasta de Amendoim
Poli Prot Carbs Fat Sat Mono Poli
% 25.1 19.6 50.4

0.0 40 10.0 7.8 20.2 0.0 0.0 0.0

Amendoa
Poli Prot Carbs Fat Sat Mono Poli
% 21.3 19.7 50.6

0.0 10 2.1 2.0 5.1 0.0 0.0 0.0

Poli

0.0

Poli

0.0
 Suple
Avonlac282
Fat Sat Mono Poli BCAA Leuc Iso Val Gluta
6.3 3.5 1.2 1.6 22.7 10.5 5.9 6.3 18.8

0.6 0.4 0.1 0.2 2.3 1.1 0.6 0.6 1.9

Fat Sat Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 17.7 7.4 5.8 4.5 11.8

0.0 0.0 0.0 0.0 1.8 0.7 0.6 0.5 1.2

Provon292
Fat Sat Mono Poli BCAA Leuc Iso Val Gluta
0.8 0.3 0.3 0.2 22.9 10.7 6.8 5.4 17.5

0.1 0.0 0.0 0.0 2.3 1.1 0.7 0.5 1.8

Fat Sat Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Fat Sat Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Fat Sat Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Fat Sat Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Fat Sat Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

 Alimento IG Alimento IG Alimento IG

Glicose 138 Arroz integral 79 Iogurte c/ Sacarose 48

Dextrose 138 Pipoca 79 Leite Desnatado 46
Maltodextrina 137 Aveia 78 Feijão Manteiga 44
Batata cozida 121 Batata Doce 77 Leite integral 39
Corn Flakes 119 Kiwi 75 Lentilhas 38
Tapioca 115 Suco de laranja 74 Frutose 32
Batata frita 107 Inhame 73 Iogurte s/ Sacarose 27
Trigo cozido 105 Feijão cozido 69 Feijão de soja 23
Mel 104 Arroz parboilizado 68 Amendoim 21
Pão branco 101 Ervilhas 68
Crackers 99 Lactose 65
Farinha de trigo 99 Laranja 62
Milho 98 All Bran 60
Cuscus 93 Spaguete 59
Biscoitos 90 Pêra 54
Bolos 87 Sopa de tomate 54
Mingau de aveia 87 Maçã 52
Sacarose 87
Sorvete 84
Chocolate 84
Banana 83
Arroz branco 81
Musli 80
Manga 80
 Alimento VB Suplemento VB

Ovo (Inteiro) 100 Whey Protein Isolate 159

Clara do Ovo (Albumina) 88 Whey Protein Concentrate 104
Frango / Peru 79 Albumina 88
Peixe 70 Casein (Calcium Caseinate 77
Carne Vermelha (Magra) 69 Soy 74
Leite de Vaca 60
9:00:00
Crepioca com Queijo
Ptn (A) Ptn (V) Carb Fat
40g Tapioca 0.2 32.44 0.12
2 Ovo 11.32 0 1 9.54
10g Mussarela 2.16 0.247 2.464
10ml Azeite 0 0 10
10g Chia 1.7 4.2 3.1

kcals (g) 15.38 0 37.887 25.224

440.084 (kcal) 61.52 0 151.548 227.016

18:00
Crepioca com queijo
Ptn (A) Ptn (V) Carb Fat
2 Ovo 11.32 0 1 9.54
10 Mussarela 2.16 0.247 2.464
10ml Azeite 10
10g Chia 1.7 4.2 3.1
40g Tapioca 0.2 32.44 0.12

kcals (g) 15.38 0 37.887 25.224

440.084 (kcal) 61.52 0 151.548 227.016

0:00Pao de queijo
Ptn (A) Ptn (V) Carb Fat
100 Mussarela 21.6 2.47 24.64
3 Ovo 16.98 0 1.5 14.31

kcals (g) 38.58 0 3.97 38.95

520.75 (kcal) 154.32 0 15.88 350.55
 13:00 Almoço 16:00
Vitamina de Abacate
Ptn (A) Ptn (V) Carb Fat
80g Arroz Integ 2.048 20.448 1.576 50g Abacate
100g Legumes 1.68 9.96 0.18 200ml Leite
70g Frango 21.637 0 3.157
10ml Azeite 0 0 0 10

kcals (g) 25.365 0 30.408 14.913 kcals (g)

357.309 (kcal) 101.46 0 121.632 134.217 120.725 (kcal)

21:00 Jantar 23:00

Paqueca doce com recheio de pasta de a
Ptn (A) Ptn (V) Carb Fat
150g Legumes 1.14 12.33 0.27 15g Farinha d
100 Peito de F 30.91 0 0 4.51 2 Ovos
10ml Azeite 10 10g Farinha de
50g Banana
20g Pasta de

kcals (g) 32.05 0 12.33 14.78 kcals (g)

310.54 (kcal) 128.2 0 49.32 133.02 442.0914 (kcal)

0:00 Omelete 0:00 Meal 00

Ptn (A) Ptn (V) Carb Fat
2 Ovos 11.32 0 1 9.54
10 Mussarela 2.16 0.247 2.464
10ml Azeite 10
10g Chia 1.7 4.2 3.1

kcals (g) 15.18 0 5.447 25.104 kcals (g)

308.444 (kcal) 60.72 0 21.788 225.936 0 (kcal)
a de Abacate
Ptn (A) Ptn (V) Carb Fat
0.619565 3.015435 4.198333
6.78 9.96 0.16

7.399565 0 12.97543 4.358333

29.59826 0 51.90174 39.225

cheio de pasta de amendoim

Ptn (A) Ptn (V) Carb Fat
4.08 3.045 6.585
11.32 0 1 9.54
0.37 1.040167 4.197633
0.545 11.42 0.165
5.018 3.912 10.078

21.333 0 20.41717 30.56563

85.332 0 81.66867 275.0907

Ptn (A) Ptn (V) Carb Fat

0 0 0 0
0 0 0 0