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DIA 1
. Número do
DIA 2
Número do
DIA 3
Número do
DIA 4
Número do
DIA 5
Número do
DIA 6
Número do
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
87 202.33 5.26 2.97 9.95 0.4 44.51 125.44
171 43.96 7.42 3.03 29.13 4.66 102.86 252.76
50 16.72 0.51 0.08 13.24 0.62 8.36 12.88
52 9.74 1.78 4.11 2.81 2.66 28.92 74.59
36 69.23 0.18 0.12 9.56 1.66 0.69 4.15
396 341.98 15.15 10.31 64.69 10 185.34 469.82
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
15 46.88 1.42 0.29 2.54 1.88 14.53 40.31
81 162 0.87 0.19 21.25 2.27 8.1 30.78
1 1.43 0.05 0.01 0.21 0.11 0.83 2.2
10 12.5 0.23 0.09 2.22 0.25 1.5 4.5
104 21.4 3.54 6.58 9.01 7.36 93.3 151.72
60 85.71 7.02 3.57 1.45 0.77 105.43 352.29
27 3.05 0 3.05 0 0 0 0
7 2.24 0.22 0.07 1.51 0.51 3.81 7.4
90 56.25 1.13 8.25 4.8 3.77 14.06 41.06
395 391.46 14.48 22.1 42.99 16.92 241.56 630.26
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
142 39.66 0.08 0.01 35.18 0.36 1.19 1.59
62 38.75 0.78 5.68 3.31 2.6 9.69 28.29
36 4.07 0 4.07 0 0 0 0
20 68.97 0.76 0.21 6.43 1.93 0 0
5 27.78 0.24 0.06 1.08 0.33 1.67 7.5
104 21.4 3.54 6.58 9.01 7.36 93.3 151.72
27 75 0.41 0.11 6.82 0.6 3.75 9.75
396 275.63 5.81 16.72 61.83 13.18 109.6 198.85
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
230.86 72.61 4.6 9.35 30.13 3.4 80.42 193.49
2 2.02 0.04 0.01 0.51 0 0 0
31 4.7 0.67 3.16 0.55 0.35 6.35 17.17
52 10.7 1.77 3.29 4.51 3.68 46.65 75.86
74.4 122.51 0.6 0.58 18.75 5.02 2.17 9.72
390.26 212.54 7.68 16.39 54.45 12.45 135.59 296.24
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
120 146.34 2.53 0.12 29.27 0 20.49 89.27
27 3.05 0 3.05 0 0 0 0
132 306.98 1.44 0.8 33.21 5.22 24.56 33.77
104 21.4 3.54 6.58 9.01 7.36 93.3 151.72
18 4.52 0.3 0.18 3.79 0.17 0 0
401 482.29 7.81 10.73 75.28 12.75 138.35 274.76
65
122 20.96 4.05 10.44 5.05 2.33 61.84 165.18
14 5.67 0.23 0.07 4.57 3.01 2.78 7.71
201 26.63 4.28 10.51 9.62 5.34 64.62 172.89
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
133.53 216.49 153.77 32.37 0 103.19 131.51
305.07 564.43 308.15 137.15 179.35 251.88 393.43
9.53 16.05 14.05 3.51 3.18 2.01 10.87
87.25 120.26 83.94 36.03 33.11 48.01 93.19
4.15 9 8.31 0.69 0.69 0.69 4.15
539.53 926.23 568.22 209.75 216.33 405.78 633.15
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
46.88 70.78 54.84 15.47 11.72 30.94 40.78
30.78 38.88 42.12 19.44 22.68 30.78 34.02
2.2 4.01 2.3 0.76 0.59 1.61 2.73
6.38 9.25 7.13 1.63 1 2.5 5.63
171.41 293.38 207.57 125.83 87.09 120.48 217.42
380.57 624 396 94.29 25.71 314.57 374.57
0 0 0 0 0 0 0
10.54 18.17 8.53 3.14 3.37 7.18 11.89
47.25 80.44 74.25 21.38 15.19 27.56 54.56
696.01 1138.91 792.74 281.94 167.35 535.62 741.6
0 0 0 0 0 0 0
6.43 8.93 8.57 1.79 1.79 2.5 8.21
123.37 209.04 189.97 50.48 64.18 94.45 192.54
136.22 266.35 122.84 72.57 38.92 120.81 166.22
266.02 484.32 321.38 124.84 104.89 217.76 366.97
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
1.59 2.38 2.38 0.79 1.59 0.79 1.59
32.55 55.41 51.15 14.73 10.46 18.99 37.59
0 0 0 0 0 0 0
0 0 0 0 0 0 0
5 6.94 7.5 1.67 2.5 3.89 7.5
171.41 293.38 207.57 125.83 87.09 120.48 217.42
9.75 12 13.5 3.75 3.75 7.5 11.25
220.3 370.11 282.1 146.77 105.39 151.65 275.35
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
227.38 425.76 232.54 107.61 127.89 185.33 297.23
0 0 0 0 0 0 0
24.37 55.98 23.05 52.87 14.39 19.57 30.06
85.7 146.69 103.79 62.91 43.55 60.24 108.71
9.31 17.53 8.13 1.76 0.12 2.98 1.26
346.76 645.96 367.51 225.15 185.95 268.12 437.26
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
86.34 159.51 98.05 33.66 30.73 67.32 117.07
0 0 0 0 0 0 0
24.56 49.12 76.74 6.14 0 15.35 27.63
171.41 293.38 207.57 125.83 87.09 120.48 217.42
0 0 0 0 0 0 0
282.31 502.01 382.36 165.63 117.82 203.15 362.12
0 0 0 0 0 0 0
4.2 5.8 5.8 1.2 0.8 2.2 3.8
30.93 53.33 70.4 8.53 0 17.07 28.8
139.76 225.53 212.82 57.18 38.12 101.65 136.59
570.86 936 594 141.43 38.57 471.86 561.86
4.99 8.83 5.66 1.44 1.25 3.36 5.08
10 13.89 15 3.33 5 7.78 15
0 0 0 0 0 0 0
210.83 398.12 203.42 99.24 54.64 179.89 285.22
13.57 24.91 14.35 4.7 3.65 10.04 16.96
184.89 308.15 281.01 113.36 74.47 97.95 217.54
1.7 3.15 2.56 0.59 0.82 1.34 1.8
0 0 0 0 0 0 0
6.43 8.93 8.57 1.79 1.79 2.5 8.21
20.09 28.47 24.28 7.53 7.95 15.91 19.26
554.68 926.54 813.12 175.8 177.61 335.34 667.67
96.26 188.22 86.81 51.28 27.5 85.37 117.46
47.27 69.82 76.36 22.55 17.45 34.18 58.18
6.06 9.79 7.34 2.13 2.45 4.04 6.49
0 0 0 0 0 0 0
730.79 1231.77 1016.48 261.08 234.75 477.34 877.27
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
135.56 70.81 0.41 1.18 0.15 248.86 0.85 0.53 0
411.89 178.03 0.53 1.07 0.05 23.74 2.07 1.75 0
13.88 12.04 0.01 0 0 8.36 0.31 0.04 0.38
104.39 45.96 0.36 0.57 2.22 24.83 0.56 0.42 0.06
8.31 3.46 0.02 0.03 0.01 4.15 0.08 0.03 3.18
674.03 310.3 1.33 2.85 2.43 309.94 3.87 2.77 3.62
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
56.25 22.03 0.03 0.04 0.05 108.75 0.22 0.1 16.55
38.88 16.2 0.01 0.04 0.03 21.06 0.47 0.19 77.44
2.67 1.07 0 0 0.01 3.47 0.07 0.02 0.45
9.13 3.75 0.03 0.02 0 2 0.08 0.04 0.63
203.29 113.63 0.71 1.25 3.82 135.03 1.65 0.98 0.34
390 192.86 0.74 1.37 0.16 172.29 1.38 0.71 0.17
0 0 0.42 0.3 0.02 0.03 0.02 0 0
14.81 3.37 0.04 0.02 0 3.77 1.23 0.1 0.02
60.19 27.56 1.2 0.94 0.07 6.75 0.31 0.36 5.63
775.22 380.47 3.18 3.98 4.16 453.15 5.43 2.5 101.23
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
1.98 1.19 0 0 0 7.93 0.63 0.05 0
41.46 18.99 0.82 0.65 0.05 4.65 0.21 0.25 3.88
0 0 0.56 0.4 0.03 0.04 0.02 0 0
0 0 0.03 0.04 0.02 17.93 0.41 0.04 36.55
5 3.89 0.01 0.02 0 2.78 0.08 0.05 3.81
203.29 113.63 0.71 1.25 3.82 135.03 1.65 0.98 0.34
13.5 3.75 0.03 0.02 0.02 4.5 0.13 0.07 13.5
265.23 141.45 2.16 2.38 3.94 172.86 3.13 1.44 58.08
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
309.59 159.91 1.47 4.85 0.07 20.06 1.44 1.04 2.99
0 0 0 0 0 1.31 0.17 0.05 0.05
35.75 19.24 0.76 1.15 0 7.53 0.11 0.19 0.03
101.65 56.81 0.36 0.62 1.91 67.51 0.83 0.49 0.17
9.64 2.65 0.07 0.08 0.03 19.61 0.22 0.02 36.58
456.63 238.61 2.66 6.7 2.01 116.02 2.77 1.79 39.82
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
102.44 55.61 0.03 0.04 0.01 11.71 0.63 0 0
0 0 0.42 0.3 0.02 0.03 0.02 0.25 0
30.7 15.35 0.25 0.03 0.14 61.4 0.77 0.98 186.95
203.29 113.63 0.71 1.25 3.82 135.03 1.65 0.07 0.34
0 0 0.11 0 0 6.02 0.05 0.01
336.43 184.59 1.52 1.62 3.99 214.19 3.12 1.3 187.3
itamina C (mg)
itamina C (mg)
itamina C (mg)
itamina C (mg)
itamina C (mg)
itamina C (mg)
. DIA 1
. Número do
DIA 2
Número do
DIA 3
Número do
DIA 4
Número do
DIA 5
Número do
DIA 6
Número do
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
73 169.77 4.41 2.5 8.35 0.34 37.35 105.26
190 48.84 8.25 3.37 32.37 5.18 114.29 280.85
66 22.07 0.68 0.1 17.48 0.82 11.04 17
104 19.48 3.56 8.21 5.62 5.32 57.84 149.18
72 138.46 0.36 0.24 19.12 3.32 1.38 8.31
505 398.62 17.26 14.42 82.94 14.98 221.9 560.6
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
35 109.38 3.3 0.67 5.93 4.38 33.91 94.06
122 244 1.32 0.29 32.01 3.42 12.2 46.36
1 1.43 0.05 0.01 0.21 0.11 0.83 2.2
10 12.5 0.23 0.09 2.22 0.25 1.5 4.5
104 21.4 3.54 6.58 9.01 7.36 93.3 151.72
75 107.14 8.78 4.47 1.81 0.96 131.79 440.36
27 3.05 0 3.05 0 0 0 0
7 2.24 0.22 0.07 1.51 0.51 3.81 7.4
108 67.5 1.35 9.9 5.76 4.52 16.88 49.28
489 568.64 18.79 25.13 58.46 21.51 294.22 795.88
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
189 52.79 0.1 0.01 46.82 0.48 1.58 2.11
96 60 1.2 8.8 5.12 4.02 15 43.8
36 4.07 0 4.07 0 0 0 0
20 68.97 0.76 0.21 6.43 1.93 0 0
5 27.78 0.24 0.06 1.08 0.33 1.67 7.5
104 21.4 3.54 6.58 9.01 7.36 93.3 151.72
54 150 0.81 0.21 13.64 1.2 7.5 19.5
504 385.01 6.65 19.94 82.1 15.32 119.05 224.63
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
384.77 121.02 7.67 15.58 50.21 5.67 100.53 241.87
2 2.02 0.04 0.01 0.51 0 0 0
31 4.7 0.67 3.16 0.55 0.35 6.35 17.17
52 10.7 1.77 3.29 4.51 3.68 46.65 75.86
37.2 61.25 0.3 0.29 9.38 2.51 3.25 14.59
506.97 199.69 10.45 22.33 65.16 12.21 156.78 349.49
Energia (kcal) Peso (g) Proteína (g) Lipídeos (g) Carboidrato (g) Fibra Alimentar (g) Triptofano (mg) Treonina (mg)
160 195.12 3.38 0.16 39.02 0 27.32 119.02
27 3.05 0 3.05 0 0 0 0
198 460.47 2.16 1.2 49.82 7.83 36.84 50.65
104 21.4 3.54 6.58 9.01 7.36 93.3 151.72
18 4.52 0.3 0.18 3.79 0.17 0 0
507 684.56 9.38 11.17 101.64 15.36 157.46 321.39
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
112.05 181.65 129.02 27.16 0 86.58 110.35
338.97 627.15 342.39 152.39 199.28 279.87 437.15
12.58 21.19 18.54 4.64 4.19 2.65 14.35
174.5 240.52 167.88 72.06 66.22 96.01 186.38
8.31 18 16.62 1.38 1.38 1.38 8.31
646.41 1088.51 674.45 257.63 271.07 466.49 756.54
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
109.38 165.16 127.97 36.09 27.34 72.19 95.16
46.36 58.56 63.44 29.28 34.16 46.36 51.24
2.2 4.01 2.3 0.76 0.59 1.61 2.73
6.38 9.25 7.13 1.63 1 2.5 5.63
171.41 293.38 207.57 125.83 87.09 120.48 217.42
475.71 780 495 117.86 32.14 393.21 468.21
0 0 0 0 0 0 0
10.54 18.17 8.53 3.14 3.37 7.18 11.89
56.7 96.53 89.1 25.65 18.23 33.08 65.48
878.68 1425.06 1001.04 340.24 203.92 676.61 917.76
0 0 0 0 0 0 0
6.43 8.93 8.57 1.79 1.79 2.5 8.21
123.37 209.04 189.97 50.48 64.18 94.45 192.54
202.51 395.98 182.62 107.88 57.86 179.61 247.11
332.31 613.95 381.16 160.15 123.83 276.56 447.86
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
2.11 3.17 3.17 1.06 2.11 1.06 2.11
50.4 85.8 79.2 22.8 16.2 29.4 58.2
0 0 0 0 0 0 0
0 0 0 0 0 0 0
5 6.94 7.5 1.67 2.5 3.89 7.5
171.41 293.38 207.57 125.83 87.09 120.48 217.42
19.5 24 27 7.5 7.5 15 22.5
248.42 413.29 324.44 158.86 115.4 169.83 307.73
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
284.23 532.2 290.67 134.52 159.87 231.66 371.54
0 0 0 0 0 0 0
24.37 55.98 23.05 52.87 14.39 19.57 30.06
85.7 146.69 103.79 62.91 43.55 60.24 108.71
13.97 26.29 12.19 2.64 0.18 4.47 1.89
408.27 761.16 429.7 252.94 217.99 315.94 512.2
Isoleucina (mg) Leucina (mg) Lisina (mg) Metionina (mg) Cisteína (mg) Tirosina (mg) Fenilalanina (mg)
115.12 212.68 130.73 44.88 40.98 89.76 156.1
0 0 0 0 0 0 0
36.84 73.67 115.12 9.21 0 23.02 41.44
171.41 293.38 207.57 125.83 87.09 120.48 217.42
0 0 0 0 0 0 0
323.37 579.73 453.42 179.92 128.07 233.26 414.96
0 0 0 0 0 0 0
4.2 5.8 5.8 1.2 0.8 2.2 3.8
30.93 53.33 70.4 8.53 0 17.07 28.8
209.65 338.29 319.24 85.76 57.18 152.47 204.88
761.14 1248 792 188.57 51.43 629.14 749.14
4.99 8.83 5.66 1.44 1.25 3.36 5.08
10 13.89 15 3.33 5 7.78 15
0 0 0 0 0 0 0
210.83 398.12 203.42 99.24 54.64 179.89 285.22
13.57 24.91 14.35 4.7 3.65 10.04 16.96
246.52 410.87 374.67 151.14 99.29 130.6 290.05
1.7 3.15 2.56 0.59 0.82 1.34 1.8
0 0 0 0 0 0 0
6.43 8.93 8.57 1.79 1.79 2.5 8.21
20.09 28.47 24.28 7.53 7.95 15.91 19.26
554.68 926.54 813.12 175.8 177.61 335.34 667.67
144.39 282.33 130.21 76.92 41.25 128.06 176.19
95.39 140.88 154.09 45.49 35.22 68.97 117.4
6.06 9.79 7.34 2.13 2.45 4.04 6.49
0 0 0 0 0 0 0
827.04 1396.94 1137.61 309.66 266.27 554.82 995.22
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
113.74 59.42 0.35 0.99 0.13 208.81 0.71 0.44 0
457.66 197.81 0.59 1.18 0.05 26.38 2.31 1.94 0
18.32 15.89 0.01 0.01 0 11.04 0.41 0.05 0.51
208.78 91.93 0.71 1.15 4.44 49.66 1.12 0.85 0.12
16.62 6.92 0.04 0.06 0.01 8.31 0.17 0.06 6.37
815.12 371.97 1.7 3.39 4.63 304.2 4.72 3.34 7
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
131.25 51.41 0.06 0.09 0.12 253.75 0.51 0.23 38.61
58.56 24.4 0.02 0.06 0.04 31.72 0.71 0.29 116.63
2.67 1.07 0 0 0.01 3.47 0.07 0.02 0.45
9.13 3.75 0.03 0.02 0 2 0.08 0.04 0.63
203.29 113.63 0.71 1.25 3.82 135.03 1.65 0.98 0.34
487.5 241.07 0.92 1.71 0.19 215.36 1.73 0.89 0.21
0 0 0.42 0.3 0.02 0.03 0.02 0 0
14.81 3.37 0.04 0.02 0 3.77 1.23 0.1 0.02
72.23 33.08 1.44 1.13 0.08 8.1 0.37 0.43 6.75
979.44 471.78 3.64 4.58 4.28 653.23 6.37 2.98 163.64
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
2.64 1.58 0 0 0 10.56 0.83 0.06 0
64.2 29.4 1.28 1 0.08 7.2 0.33 0.38 6
0 0 0.56 0.4 0.03 0.04 0.02 0 0
0 0 0.03 0.04 0.02 17.93 0.41 0.04 36.55
5 3.89 0.01 0.02 0 2.78 0.08 0.05 3.81
203.29 113.63 0.71 1.25 3.82 135.03 1.65 0.98 0.34
27 7.5 0.06 0.04 0.05 9 0.26 0.14 27
302.13 156 2.65 2.75 4 182.54 3.58 1.65 73.7
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
386.99 199.88 1.84 6.06 0.09 33.43 2.4 1.74 4.99
0 0 0 0 0 1.31 0.17 0.05 0.05
35.75 19.24 0.76 1.15 0 7.53 0.11 0.19 0.03
101.65 56.81 0.36 0.62 1.91 67.51 0.83 0.49 0.17
14.46 3.98 0.11 0.11 0.04 9.81 0.11 0.01 18.29
538.85 279.91 3.07 7.94 2.04 119.59 3.62 2.48 23.53
Ac Graxos Total
Valina (mg) Histidina (mg) Saturados(g) W6 (g) W3 (g) Cálcio (mg) Ferro (mg) Zinco (mg)
Vitamina C (mg)
136.59 74.15 0.04 0.06 0.01 15.61 0.84 0.62 0
0 0 0.42 0.3 0.02 0.03 0.02 0 0
46.05 23.02 0.37 0.05 0.22 92.09 1.15 0.37 280.42
203.29 113.63 0.71 1.25 3.82 135.03 1.65 0.98 0.34
0 0 0.11 0 0 6.02 0.05 0.07 0.01
385.93 210.8 1.65 1.66 4.07 248.78 3.71 2.04 280.77
itamina C (mg)
itamina C (mg)
itamina C (mg)
itamina C (mg)
itamina C (mg)
itamina C (mg)
DIA 1
. Número do
DESJEJUM - 400 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Descrição dos alimentos
Bebida de soja 1 copo de 300ml 130 USDASOYMILK,ORIGINAL
16139 Soymilk,
& VANILLA,W/
original Leite
and
ADDED
vanilla,
de Soja,
CA,VITAMINS
with
original
addede calcium,
baunilha,
A & Dvitamins
com adição
A andde Dcá
Mamão 1 fatia média 69 USDA 9226 PAPAYAS,RAW Papayas, raw Mamões, matéria-
Banana 1 unidade 39 USDA 9040 BANANAS,RAW Bananas, raw Bananas, cru
Aveia 3 colheres de sopa 37 USDA 20038 OAT BRAN,RAW Oat bran, rawO farelo de aveia, matéria-
Canela 1 pitada 3 USDA 2010 CINNAMON,GROUND Spices, cinnamon, ground
Especiarias, canela, terra
Linhaça 1 colher de sobremesa 123 USDA 12220 SEEDS,FLAXSEED Seeds, flaxseed Sementes de linhaça
Total 401
TOTAL PRESCRITO:1601.8
NECESSIDADE CALCULADA:
1600
SUPLEMENTO:
DIA 2
. Número do
DESJEJUM - 400 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Descrição dos alimentos
Bebida de soja 1 copo de 300ml 130 USDASOYMILK,ORIGINALSoymilk,
& VANILLA,W/
original Leite
and
ADDED
vanilla,
de Soja,
CA,VITAMINS
with
original
addede calcium,
baunilha,
A & Dvitamins
com adição
A andde Dcá
Tapioca 3 colheres de sopa 109 USDA TAPIOCA,PEARL,DRY Tapioca, pearl, dryTapioca, pérola, seco
Banana 1 banana 39.2 USDA BANANAS,RAW Bananas, raw Bananas, cru
Pasta de amendoim1 colher de sobremesa 118 USDA PEANUT BUTTER,CHUNK Peanut
STYLE,WO/SALT
butter, chunk
A manteiga
style, without
de amendoim,
salt estilo pedaç
Canela 1 pitada 5 USDA CINNAMON,GROUND Spices, cinnamon, groundEspeciarias, canela, terra
Total 401.2
TOTAL PRESCRITO:1625.5
NECESSIDADE CALCULADA:
1600
SUPLEMENTO:
DIA 3
. Número do
DESJEJUM - 400 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Descrição dos alimentos
Café 1 xícara de 120ml 2.5 USDA COFFEE,INST,REG,PREP
Coffee, instant,
W/H2O
regular,
Coffee,
prepared
imediato,
withregular,
water preparado c
Pão de forma integral 1 fatia 62.5 USDA BREAD,PUMPERNICKEL Bread, pumpernickel Pão de centeio integral
Hummus de beterraba2 colheres de sobremesa134.4 Receitas
Mamão 1 fatia fina 68.9 USDA PAPAYAS,RAW Papayas, raw Mamões, matéria-
Aveia 2 colheres de sopa 55 USDA OAT BRAN,RAW Oat bran, rawO farelo de aveia, matéria-
Chia 1 colher de sobremesa 73 USDA CHIA SEEDS,DRIED
Seeds, chia seeds,
Sementes,
dried sementes de chia, se
Total 396.3
TOTAL PRESCRITO:1616.6
NECESSIDADE CALCULADA:
1600
SUPLEMENTO:
DIA 4
. Número do
DESJEJUM - 400 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Descrição dos alimentos
Maçã 1/2 unidade 33.8 USDA APPLES,RAW,WITH SKINApples, raw, with skin
Maçãs, cru, com a pele
Laranja 1 unidade 70 USDA ORANGES,RAW,ALL Oranges,
COMM raw,VAR
Laranjas,
all commercial
todas as
varieties
variedades comerciais
Mamão 1 fatia fina 68.9 USDA PAPAYAS,RAW Papayas, raw Mamões, matéria-
Linhaça 3 colheres de sopa 123 USDA SEEDS,FLAXSEED Seeds, flaxseed Sementes de linhaça
Chia 3 colheres de sopa 98 USDA CHIA SEEDS,DRIED Seeds, chia seeds,
Sementes,
dried sementes de chia, se
Aveia 1 colher de sobremesa 12.5 USDA OAT BRAN,RAW Oat bran, rawO farelo de aveia, matéria-
Total 406.2
TOTAL PRESCRITO:
1609.40
NECESSIDADE CALCULADA:
1600
SUPLEMENTO:
DIA 5
. Número do
DESJEJUM - 400 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Descrição dos alimentos
Aveia 4 colheres de sopa 20.00 USDA 20034 OAT BRAN,COOKEDOat bran, cookedO farelo de aveia, cozido
Banana 1 unidade pequena 80.00 USDA 9040 BANANAS,RAW Bananas, raw Bananas, cru
Amendoim 1,5 colher de sobremesa55.00 USDA 16087 PEANUTS,ALL TYPES,RAW Peanuts, all types,
Peanuts,
raw todos os tipos, matéria
Semente de chia 1 colher de sopa 34.25 USDA 12006 CHIA SEEDS,DRIED Seeds, chia seeds,
Sementes,
dried sementes de chia, se
Leite de soja 2 xícara de chá 211.00 USDA
SOYMILK,ORIGINAL
16139 Soymilk,
& VANILLA,W/
original Leite
and
ADDED
vanilla,
de Soja,
CA,VITAMINS
with
original
addede calcium,
baunilha,
A & Dvitamins
com adição
A and
de D
cá
Total 400.25
TOTAL PRESCRITO:
1600.75
NECESSIDADE CALCULADA:
1600
SUPLEMENTO:
DIA 6
. Número do
DESJEJUM - 400 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Descrição dos alimentos
Pão francês 1 unidade 134.00 USDA 18064 BREAD,WHEAT Bread, wheat Pão de trigo
Leite de soja 200ml 86.00
Guacamole 1,5 porção 180.00 Receita
Total 400.00
TOTAL PRESCRITO:
1600.48
NECESSIDADE CALCULADA:
1600
SUPLEMENTO:
DIA 7
. Número do
DESJEJUM - 400 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Descrição dos alimentos
Maçã 1 unidade pequena 48.00 USDA 9504 APPLES,RAW,FUJI,W/ Apples,
SKNraw, fuji, with
Maçãs,
skin cru, fuji, com pele
Banana 1 unidade pequena 80.00 USDA 9040 BANANAS,RAW Bananas, raw Bananas, cru
Leite de soja 136 ml 57.00 USDA
SOYMILK,ORIGINAL
16139 Soymilk,
& VANILLA,W/
original Leite
and
ADDED
vanilla,
de Soja,
CA,VITAMINS
with
original
addede calcium,
baunilha,
A & Dvitamins
com adiçãoA and
de D
cá
Aveia 5 colheres de sopa 113.00 20038.00 OATS Oats aveia Cereal
Chia 3 colheres de sopa 102.00 USDA 12006 CHIA SEEDS,DRIED Seeds, chia seeds,
Sementes,
dried sementes de chia, se
Total 400.00
0.13 34.38 0.02 0.03 0.01 0.02 0.02 0.03 0.03 0.01
0.12 2.95 0.06 0 0.01 0.1 0.04 0.05 0.05 0.01
0.51 0 0 0 0 0 0 0 0 0
0.6 0.72 0.07 0.1 0.06 0.19 0.25 0.44 0.37 0.07
1.98 5.33 2.51 0.14 0.09 0.22 0.24 0.43 0.33 0.09
0.1 79.23 0.03 0.01 0.01 0.02 0.04 0.03 0.07 0.03
3.44 122.61 2.69 0.28 0.18 0.55 0.59 0.98 0.85 0.21
0.51 0 0 0 0 0 0 0 0 0
0.76 0.9 0.08 0.02 0.05 0.19 0.23 0.39 0.38 0.05
0.93 13.54 6.52 1.11 0.05 0.13 0.17 0.3 0.22 0.06
0.09 6.85 0.04 0 0 0.01 0.01 0.01 0.01 0
0.57 122.45 0.14 0.18 0 0 0 0 0 0
2.86 143.74 6.78 1.31 0.1 0.33 0.41 0.7 0.61 0.11
Zinco Vitamina C Ômega 6 Ômega 3 Triptofano Treonina Isoleucina Leucina Lisina Metionina
(mg) (mg)
3.18 130.25 3.55 0.32 0.15 0.46 0.59 0.86 0.83 0.17
0.08 0 0 0 0 0 0 0 0 0
0.42 0.28 2.11 0.26 0.05 0.12 0.15 0.3 0.1 0.08
0.5 0.28 2.11 0.26 0.05 0.12 0.15 0.3 0.1 0.08
2.54 69.05 2.76 0.43 0.09 0.45 0.42 0.69 0.7 0.13
0.37 0 0.29 0.02 0.02 0.07 0.08 0.15 0.06 0.04
0.81 0 2.24 0.04 0.04 0.08 0.08 0.14 0.06 0.06
0.26 0.07 1.18 0 0.02 0.05 0.06 0.09 0.05 0.03
3.98 69.12 6.47 0.49 0.17 0.65 0.64 1.07 0.87 0.26
9.16 203.56 16.70 1.33 0.49 1.53 1.71 2.90 2.20 0.61
1.19
Zinco Vitamina C Ômega 6 Ômega 3 Triptofano Treonina Isoleucina Leucina Lisina Metionina
(mg) (mg)
0.0125 0 0.0025 0 0 0 0 0 0 0
0.37 0 0.29 0.02 0.02 0.07 0.08 0.15 0.06 0.04
0.81 8.82 1.52 0.07 0.05 0.16 0.18 0.3 0.26 0.07
0.13 97.58 0.02 0.08 0.01 0.02 0.01 0.03 0.04 0
0.7 0 0.59 0.03 0.07 0.11 0.15 0.31 0.17 0.07
0.69 0.24 0.88 2.68 0.07 0.11 0.12 0.21 0.15 0.09
2.7125 106.64 3.3025 2.88 0.22 0.47 0.54 1 0.68 0.27
2.62 34.72 3.52 0.37 0.14 0.45 0.53 0.88 0.72 0.15
2.85 138.4 3.09 0.45 0.11 0.41 0.48 0.74 0.69 0.15
9.8125 284.01 11.9925 7.04 0.62 1.6 1.86 3.2 2.47 0.74
1.46
Zinco Vitamina C Ômega 6 Ômega 3 Triptofano Treonina Isoleucina Leucina Lisina Metionina
(mg) (mg)
0.03 2.99 0.03 0.01 0 0 0 0.01 0.01 0
0.1 79.23 0.03 0.01 0.01 0.02 0.04 0.03 0.07 0.03
0.13 97.58 0.02 0.08 0.01 0.02 0.01 0.03 0.04 0
1 0.14 1.36 5.25 0.07 0.18 0.21 0.28 0.2 0.09
0.92 0.32 1.18 3.6 0.09 0.14 0.16 0.28 0.2 0.12
0.16 0 0.13 0.01 0.02 0.03 0.03 0.07 0.04 0.02
2.34 180.26 2.75 8.96 0.2 0.39 0.45 0.7 0.56 0.26
0.13 9.69 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.30 4.16 0.05 0.00 0.02 0.04 0.04 0.06 0.05 0.02
0.51 0.00 0.25 0.01 0.03 0.08 0.09 0.17 0.08 0.05
1.36 0.00 0.15 0.13 0.13 0.45 0.47 0.86 0.74 0.16
0.57 122.45 0.14 0.18 0.00 0.00 0.00 0.00 0.00 0.00
0.78 0.00 3.89 0.07 0.06 0.12 0.12 0.22 0.09 0.09
0.08 29.47 0.05 0.02 0.00 0.02 0.02 0.03 0.04 0.00
3.73 165.77 4.53 0.41 0.24 0.71 0.74 1.34 1.00 0.32
2.0765 9.654 1.655 0.09025 0.17075 0.2725 0.3525 0.71125 0.4205 0.17175
4.13 22.98 0.91 0.15 0.21 0.83 0.99 1.67 1.62 0.19
4.13 22.98 0.91 0.15 0.21 0.83 0.99 1.67 1.62 0.19
12.28 378.66 9.85 9.61 0.82 2.20 2.53 4.42 3.60 0.94
1.95
Zinco Vitamina C Ômega 6 Ômega 3 Triptofano Treonina Isoleucina Leucina Lisina Metionina
(mg) (mg)
0.27 0.00 0.16 0.01 0.03 0.04 0.06 0.12 0.07 0.03
0.14 7.82 0.04 0.02 0.01 0.03 0.03 0.06 0.05 0.01
0.32 0.00 1.51 0.00 0.02 0.09 0.09 0.16 0.09 0.03
0.32 0.11 0.41 1.26 0.03 0.05 0.06 0.10 0.07 0.04
1.28 0.00 2.87 0.37 0.11 0.30 0.32 0.53 0.37 0.08
2.32 7.93 4.99 1.66 0.20 0.51 0.55 0.96 0.64 0.19
0.03 7.03 0.00 0.00 0.00 0.01 0.01 0.01 0.01 0.00
0.02 1.23 0.00 0.01 0.00 0.01 0.01 0.01 0.01 0.00
0.00 0.00 0.17 0.01 0.00 0.00 0.00 0.00 0.00 0.00
0.06 1.44 0.03 0.00 0.00 0.05 0.02 0.03 0.03 0.01
0.38 0.31 0.04 0.05 0.04 0.13 0.16 0.29 0.24 0.05
0.50 0.00 0.06 0.01 0.03 0.10 0.12 0.23 0.10 0.06
1.17 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.23 3.60 2.30 0.19 0.01 0.05 0.06 0.08 0.07 0.01
2.40 13.60 2.60 0.27 0.09 0.33 0.37 0.65 0.45 0.13
0.61 0.10 0.70 0.07 0.00 0.00 0.00 0.00 0.00 0.00
0.13 0.00 0.62 0.00 0.01 0.03 0.03 0.08 0.03 0.01
0.26 0.90 1.84 0.00 0.01 0.03 0.04 0.06 0.04 0.02
1.00 1.00 3.15 0.07 0.02 0.06 0.07 0.14 0.07 0.03
0.33 0.00 0.04 0.01 0.02 0.07 0.08 0.15 0.07 0.04
0.83 19.37 1.04 0.17 0.06 0.17 0.19 0.31 0.26 0.06
1.16 0.95 0.12 0.16 0.13 0.39 0.51 0.91 0.75 0.14
0.20 0.00 0.40 0.01 0.01 0.01 0.01 0.03 0.01 0.01
0.11 1.33 0.01 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2.64 21.65 1.61 0.35 0.22 0.64 0.79 1.39 1.08 0.25
8.35 44.19 12.35 2.35 0.53 1.54 1.78 3.14 2.25 0.60
1.06
Zinco Vitamina C Ômega 6 Ômega 3 Triptofano Treonina Isoleucina Leucina Lisina Metionina
(mg) (mg)
0.60 0.10 0.68 0.07 0.00 0.00 0.00 0.00 0.00 0.00
0.52 0.00 1.17 0.15 0.04 0.12 0.13 0.21 0.15 0.03
1.24 19.31 1.53 0.10 0.03 0.07 0.08 0.13 0.13 0.03
2.36 19.41 3.38 0.32 0.07 0.20 0.21 0.34 0.28 0.06
0.02 1.23 0.00 0.01 0.00 0.01 0.01 0.01 0.01 0.00
0.00 0.19 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.42 9.29 0.05 0.02 0.03 0.08 0.09 0.18 0.09 0.05
0.38 0.31 0.04 0.05 0.04 0.13 0.17 0.30 0.24 0.05
2.16 10.23 3.23 0.27 0.10 0.40 0.44 0.73 0.67 0.14
0.09 3.69 0.02 0.01 0.01 0.02 0.02 0.03 0.03 0.01
0.07 53.20 0.02 0.01 0.01 0.02 0.03 0.02 0.05 0.02
3.15 78.13 3.36 0.37 0.19 0.65 0.76 1.27 1.10 0.27
0.07 11.03 0.03 0.03 0.01 0.03 0.03 0.05 0.04 0.01
0.01 7.04 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.32 0.11 0.41 1.26 0.03 0.05 0.06 0.10 0.07 0.04
1.51 0.00 4.35 0.08 0.08 0.15 0.15 0.27 0.12 0.12
0.02 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.01 0.19 0.01 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.04 0.01 0.01 0.00 0.00 0.00 0.01 0.01 0.00 0.00
0.01 0.37 0.02 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.06 0.76 0.00 0.02 0.00 0.01 0.01 0.01 0.01 0.00
2.05 19.50 4.83 1.39 0.12 0.24 0.26 0.44 0.23 0.17
0.66 0.00 0.25 0.01 0.09 0.22 0.24 0.46 0.14 0.07
0.21 6.71 0.11 0.00 0.01 0.04 0.03 0.04 0.04 0.01
27.26 4.00 26.90 0.24 0.00 0.25 0.29 0.52 0.42 0.08
28.13 10.71 27.26 0.25 0.10 0.51 0.55 1.01 0.60 0.16
35.68 127.75 38.83 2.33 0.48 1.59 1.78 3.06 2.21 0.66
1.24
Zinco Vitamina C Ômega 6 Ômega 3 Triptofano Treonina Isoleucina Leucina Lisina Metionina
(mg) (mg)
0.03 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.14 7.82 0.04 0.02 0.01 0.03 0.03 0.06 0.05 0.01
0.35 0.00 0.77 0.10 0.03 0.08 0.09 0.14 0.10 0.02
1.15 0.00 0.70 0.03 0.07 0.17 0.20 0.37 0.20 0.09
0.96 0.34 1.23 3.74 0.09 0.15 0.17 0.29 0.20 0.12
2.62 8.16 2.74 3.90 0.20 0.42 0.48 0.86 0.55 0.24
0.07 11.03 0.03 0.03 0.01 0.03 0.03 0.05 0.04 0.01
0.02 1.23 0.00 0.01 0.00 0.01 0.01 0.01 0.01 0.00
0.10 8.37 0.05 0.00 0.00 0.02 0.01 0.02 0.02 0.00
0.61 0.00 0.23 0.01 0.08 0.20 0.22 0.43 0.13 0.06
1.46 12.19 0.23 0.09 0.09 0.35 0.41 0.69 0.65 0.09
0.00 0.00 1.23 0.10 0.00 0.00 0.00 0.00 0.00 0.00
0.15 22.25 0.02 0.04 0.01 0.03 0.03 0.05 0.05 0.02
292.11 4.70 0.00 0.00 0.02 0.03 0.03 0.01 0.02 0.01
0.05 1.33 0.00 0.00 0.00 0.01 0.01 0.01 0.01 0.00
0.06 21.16 0.04 0.01 0.00 0.01 0.01 0.02 0.03 0.00
294.64 82.26 1.82 0.30 0.23 0.68 0.76 1.28 0.95 0.20
2.015 11.862 0.229 0.256 0.215 0.646 0.821 1.463 1.216 0.224
0.153 12.133 0.047 0.062 0.018 0.049 0.057 0.087 0.067 0.019
0.291 0.077 2.054 0.004 0.014 0.039 0.047 0.069 0.039 0.021
1.863 0 5.374 0.094 0.097 0.183 0.19 0.338 0.142 0.146
4.322 24.072 7.704 0.416 0.344 0.917 1.115 1.957 1.464 0.41
303.03 128.31 13.47 4.69 0.77 2.02 2.36 4.10 2.97 0.85
1.619
Cisteína Tirosina Fenilalanina Valina Histidina
0 0 0 0 0
0.07 0.15 0.27 0.27 0.15
0.03 0.13 0.18 0.22 0.08
0 0.01 0.01 0.01 0.01
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0.06 0.15 0.24 0.3 0.16
0.08 0.16 0.3 0.26 0.16
0.02 0.04 0.05 0.05 0.03
0 0 0 0 0
0.09 0.13 0.22 0.18 0.1
0 0 0 0 0
0.05 0.06 0.11 0.1 0.05
0.06 0.11 0.22 0.19 0.12
0 0.01 0.01 0.02 0.01
0.13 0.15 0.2 0.22 0.09
0.06 0.08 0.15 0.14 0.08
0.3 0.41 0.69 0.67 0.35
0 0 0.01 0.01 0
0 0.01 0.01 0.01 0.01
0 0 0 0 0
0.07 0.15 0.27 0.27 0.15
0.03 0.07 0.17 0.17 0.08
0.04 0.06 0.14 0.15 0.07
0 0.01 0.01 0.02 0.01
0 0 0 0.01 0
0.01 0.02 0.05 0.06 0.03
0 0.01 0.01 0.02 0.01
0.08 0.11 0.22 0.25 0.11
0.08 0.11 0.2 0.19 0.11
0.03 0.03 0.05 0.05 0.02
0.2 0.28 0.53 0.58 0.28
0 0 0 0 0
0 0 0 0 0
DIA 2
Número do
DESJEJUM - 500 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Bebida de soja 107.5 USDASOYMILK,ORIGINALSoymilk,
& VANILLA,W/
original and
ADDED
vanilla,CA,VITAMINS
with added calcium,
A & Dvitam
Tapioca 180 USDA TAPIOCA,PEARL,DRY Tapioca, pearl, dry
Banana 79 USDA BANANAS,RAW Bananas, raw
Pasta de amendoim 120 USDA PEANUT BUTTER,CHUNK Peanut
STYLE,WO/SALT
butter, chunk style, without salt
Canela 5 USDA CINNAMON,GROUND Spices, cinnamon, ground
Total 491.5
ALMOÇO - 600 kcal
Couve 50 USDA KALE,RAW Kale, raw
Arroz branco 152 USDA RICE,WHITE,STMD,CHINESERice, white,
RESTAURANT
steamed, Chinese restaurant
Feijão carioca 150 USDA LIMA BNS,IMMAT
LimaSEEDS,CKD,BLD,DRND,WO/SALT
beans, immature seeds, cooked, boiled, drained,
Bolinho de grão de bico 189.2 USDA CHICKPEAS
Chickpeas
,MATURE
(garbanzoSEEDS,CKD,BLD,WO/SALT
beans, bengal gram), mature seeds, cooke
Beterraba cozida 26.5 USDA BEETS,CKD,BLD,DRNDBeets, cooked, boiled, drained
Manga 33 USDA MANGOS,RAW Mangos, raw
Total 600.7
LANCHE - 400 kcal
Chá de camomila 2 TEA,HERB,OTHER THANTea, CHAMOMILE,BREWED
herb, other than chamomile, brewed
Bolo de coco 321.35 COCONUT MILK,FRZ
Nuts,
(LIQcoconut
EXPRESSED
milk, frozen
FROM(liquid
GRATED
expressed
MEAT&H2O)
from grated
Total 323.35
DIA 3
Número do
DESJEJUM - 500 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Café 2.5 COFFEE,INST,REG,PREP
Coffee, instant,
W/H2O
regular, prepared with wate
Pão de forma integral 130 BREAD,PUMPERNICKEL Bread, pumpernickel
Hommus 263.40 CHICKPEAS
Chickpeas
,MATURE
(garbanzoSEEDS,CKD,BLD,WO/SALT
beans, bengal gram), mature seeds, cooke
Total 395.9
DIA 4
Número do
DESJEJUM - 500 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Mingau de aveia 286.50 SOYMILK,ORIGINALSoymilk,
& VANILLA,W/
original and
ADDED
vanilla,CA,VITAMINS
with added calcium,
A & Dvitam
Maçã 67.70 APPLES,RAW,WITH SKIN Apples, raw, with skin
Chia 73.00 CHIA SEEDS,DRIED Seeds, chia seeds, dried
Total 427.20
DIA 4
Número do
DESJEJUM - 500 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Aveia 7 colheres de sopa 33.6 USDA 20034 OAT BRAN,COOKEDOat bran, cooked
Banana 1 unidade pequena 80 USDA 9040 BANANAS,RAW Bananas, raw
Amendoim 1 colher de sopa cheia 87.5 USDA 16087 PEANUTS,ALL TYPES,RAW Peanuts, all types, raw
Chia 2,5 colher de sopa 87.9 USDA 12006 CHIA SEEDS,DRIED Seeds, chia seeds, dried
Leite de soja 2 xícara de chá 211 USDASOYMILK,ORIGINAL
16139 Soymilk,
& VANILLA,W/
original and
ADDED
vanilla,CA,VITAMINS
with added calcium,
A & Dvitam
Total 500
DIA 7
Número do
DESJEJUM - 500 kcal Medida caseira kcal Fonte Alimento Descrição dos alimentos
Descrição dos alimentos
Couve 3/4 pires de chá raso 16 USDA 11233 KALE,RAW Kale, raw
Alface 1 pires de chá cheio 2 USDA 11253 LETTUCE,GRN LEAF,RAW
Lettuce, green leaf, raw
Tomate 1 unidade pequena 11 USDA TOMATOES,RED,RIPE,RAW,YEAR
11529 Tomatoes, red,
RNDripe,AVERAGE
raw, year round averag
Macarrão 2,5 colheres de servir 160 USDA 20499
MACARONI,DRY,UNENRICHED
Macaroni, dry, unenriched
Lentilhesa 3 porções 206.57 Receita SVB
Azeite 1,5 colher de sopa 123 TACO 260 Azeite, de oliva, extra
Azeite,
virgem
de oliva, extra virgem
Brócolis 2 pires de café raso 24 USDA 11091
BROCCOLI,CKD,BLD,DRND,WO/SALT
Broccoli, cooked, boiled, drained, without s
Cenoura 2 colheres de sopa 12 USDA 11125
CARROTS,CKD,BLD,DRND,WO/SALT
Carrots, cooked, boiled, drained, without sa
Chuchu 1 colher de sopa 4 USDA CHAYOTE,FRUIT,CKD,BLD,DRND,WO/SALT
11150 Chayote, fruit, cooked, boiled, drained, withou
Mexerica 1 unidade pequena 42 USDA TANGERINES,(MANDARIN
9218 Tangerines,
ORANGES),RAW
(mandarin oranges), raw
Total 600.57
Pão de centeio integral Cereal 130 4.52 1.61 0 24.7 3.38 35.36
la grama), sementes maduras,
Preparações
cozidos, cozidos,
263.4sem sal 10.64 11.95 0 31.23 8.88 72.24
393.4 15.16 13.56 0 55.93 12.26 107.6
ace, folha verde, matéria- Verdura 6 0.544 0.06 0 1.148 0.52 14.4
Cebolas, cru Condimento 1 0.0275 0.0025 0 0.2335 0.0425 0.575
Preparações 97.833 2.302 0.257 0 21.221 0.871 16.335
cozido, preparada em casa
Leguminosa 151.2 9.842 0.71 0 28.64 9.831 50.246
Preparações 271.044 11.094 8.84 0 39.723 10.273 110.04
Preparação 27 0.54 0.14 0 5.93 0.7 10.93
as variedades comerciais, matérias-
Fruta 47 0.94 0.12 0 11.75 2.4 40
601.077 25.2895 10.1295 0 108.6455 24.6375 242.526
carrão, seca, unenriched Cereal 173 6.081 0.704 0 34.819 1.492 9.792
s de tomate, enlatados, molho
Legume 46 2.3 0.575 0 10.1775 2.875 26.83333333
Preparação 403.333 8.331 7.342 0 77.413 11.349 115.649
622.333 16.712 8.621 0 122.4095 15.716 152.27433333
açãs, cru, fuji, com pele Fruta 46 0.146 0.131 0 11.113 1.533 5.111
Bananas, cru Fruta 80 0.98 0.297 0 20.53 2.337 4.494
aunilha, com adição de cálcio,
Leguminosa
vitaminas A e 57
D 3.447 1.949 0 6.522 0.265 163.047
Cereal Cereal 179 7.772 3.175 0 30.494 4.878 24.848
ntes, sementes de chia, seca
Oleaginosa 136 4.628 8.602 0 11.787 9.626 176.576
498 16.973 14.154 0 80.446 18.639 374.076
0.39 0.68 0 0 0 0 0
2.67 1.02 1.2 0.11 0.03 0.06 0.26
3.98 1.01 13.61 6.54 1.13 0.05 0.13
0.14 0.09 6.85 0.04 0 0 0.01
1.5 0.57 122.45 0.14 0.18 0 0
8.68 3.37 144.11 6.83 1.34 0.11 0.4
0.16 0.08 0 0 0 0 0
1.97 0.42 0.28 2.11 0.26 0.05 0.12
2.13 0.5 0.28 2.11 0.26 0.05 0.12
5.674647676 3.138978652 85.38542365 3.408548253 0.537573173 0.113689565 0.555358602
1.49 0.77 0 0.6 0.05 0.05 0.14
7.16 3.91 85.39 4.01 0.59 0.16 0.70
0.073 0.029 0 0 0 0 0
0.234 0.135 7.82 0.041 0.024 0.008 0.025
0.557 0.345 0 0.774 0.099 0.029 0.082
2.172 1.827 0 1.115 0.051 0.108 0.265
2.16 1.282 0.448 1.633 4.989 0.122 0.198
5.196 3.618 8.268 3.563 5.163 0.267 0.57
0 0 0 0 0 0 0
0.31 0.52 0.51 0.06 0.09 0.19 0.36
0.17 0.3 0.22 0.06 0.03 0.13 0.18
0.01 0.01 0.01 0 0 0.01 0.01
0 0 0 0 0 0 0
0.49 0.83 0.74 0.12 0.12 0.33 0.55
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0.53 0.65 0.55 0.08 0.1 0.27 0.41
0.2 0.34 0.31 0.06 0.06 0.12 0.25
0.03 0.04 0.04 0.01 0.01 0.02 0.03
0.02 0.03 0.04 0 0 0.01 0.01
0.78 1.06 0.94 0.15 0.17 0.42 0.7
0 0 0 0 0 0 0
0.15 0.3 0.1 0.08 0.09 0.13 0.22
0.15 0.3 0.1 0.08 0.09 0.13 0.22
0.523076166 0.84735374 0.8009376 0.157461598 0.212017605 0.301055541 0.624285644
0.17 0.31 0.13 0.08 0.1 0.12 0.22
0.69 1.16 0.93 0.24 0.31 0.42 0.84
0 0 0 0 0 0 0
0.17 0.31 0.13 0.08 0.1 0.12 0.22
0.39 0.65 0.61 0.12 0.12 0.23 0.49
0.56 0.96 0.74 0.20 0.22 0.35 0.71
0 0 0 0 0 0 0
0.01 0.01 0.01 0 0 0.01 0.01
0 0.01 0.01 0 0 0 0
0.47 0.79 0.76 0.09 0.14 0.29 0.54
0.14 0.25 0.2 0.04 0.03 0.07 0.17
0.19 0.4 0.19 0.08 0.05 0.16 0.22
0.02 0.03 0.04 0 0 0.02 0.02
0.83 1.49 1.21 0.21 0.22 0.55 0.96
0 0 0 0 0 0 0
0.227 0.418 0.232 0.079 0.083 0.263 0.345
0.17 0.25 0.14 0.07 0.07 0.1 0.17
0.397 0.668 0.372 0.149 0.153 0.363 0.515
0 0 0 0 0 0 0
0.155 0.26 0.25 0.06 0.05 0.1 0.185
0.155 0.26 0.25 0.06 0.05 0.1 0.185
0 0 0 0 0 0 0
0.025 0.061 0.045 0.007 0.008 0.008 0.044
0.087 0.142 0.101 0.021 0 0.068 0.086
0.319 0.591 0.323 0.144 0.188 0.264 0.412
0.224 0.384 0.271 0.165 0.114 0.158 0.284
0.655 1.178 0.74 0.337 0.31 0.498 0.826
0 0 0 0 0 0 0
0.011 0.011 0.011 0.002 0.002 0.004 0.007
0.011 0.015 0.017 0.004 0.006 0.009 0.017
0.22 0.426 0.129 0.063 0.11 0.105 0.288
0.609 1.033 0.973 0.137 0.176 0.39 0.707
0 0 0 0 0 0 0
0.063 0.101 0.106 0.029 0.021 0.041 0.08
0.022 0.029 0.028 0.006 0.023 0.012 0.017
0.006 0.01 0.005 0 0 0.004 0.006
0.013 0.022 0.025 0.002 0.002 0.012 0.014
0.955 1.647 1.294 0.243 0.34 0.577 1.136
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0.2 0.11
0.02 0.01
0.04 0.07
0.39 0.17
0 0
0.65 0.36
0.03 0.02
0.04 0.02
0 0
0.15 0.07
0.61 0.35
0.04 0.02
0.87 0.48
0.21 0.1
0.39 0.25
0.6 0.35
0 0
0.36 0.2
0.22 0.08
0.01 0.01
0 0
0.59 0.29
2.71 1.48
Valina Histidina
0.17 0.09
0 0
0.04 0.07
0.16 0.11
0 0
0.37 0.27
0 0
0 0
0.52 0.28
0.2 0.13
0.04 0.01
0.02 0.01
0.78 0.43
0 0
0.18 0.1
0.18 0.1
0.507809699 0.32831434
0.21 0.1
0.72 0.43
2.05 1.23
Valina Histidina
0 0
0.21 0.1
0.39 0.25
0.60 0.35
0 0
0.01 0.01
0 0
0.54 0.31
0.17 0.08
0.23 0.12
0.02 0.01
0.97 0.53
0.17 0.09
0.29 0.14
0.08 0.14
0 0
0 0
0.54 0.37
0.07 0.03
0.23995604 0.142716779
0 0
0.23 0.11
0.01 0.01
0.0828 0.0378
0.63 0.33
2.74 1.58
Valina Histidina
0.37 0.17
0.02 0.01
0.14 0.08
0.52 0.26
0.01 0
0.05 0.02
0 0
0 0
0.8 0.43
0.1 0.05
0 0
0.02 0.01
0.98 0.51
0.5445 0.231
0.146 0.075
0.6905 0.306
1.15 0.65
0 0
1.15 0.65
3.34 1.72
Valina Histidina
0.1386 0.0588
0.042 0.069
0.167 0.101
0.172 0.096
0.329 0.172
0.8486 0.4968
0.01512 0.00792
0.028 0.009
0.034 0.02
0.279 0.107 0.042888462
0.376365734 0.179118182
0 0
0.042 0.019
0.774485734 0.342038182
0 0
0.271 0.163
0.2 0.09
0.471 0.253
0.22 0.09
0.19 0.10
0.41 0.19
0.00 0.00
0.82 0.38
2.91 1.47
Valina Histidina
0 0
0.195 0.1 0.1
0.195 0.1
0.028 0.0088
0.000525 0.00035
0.134 0.054
0.567 0.27
0.448 0.268 0
0.03 0.01
0.04 0.018
1.247525 0.62915
0.075 0.029
0 0
0.266 0.113
0.134 0.075
0.285 0.15
0 0
0.005 0.002
0.006 0.001
0 0
0.019 0.008
0.79 0.378
0.274 0.139
0.05175 0.042166667
0.084 0.036
0.40975 0.217166667
2.642275 1.324316667
Valina Histidina
0 0
0.042 0.069
0.089 0.046
0.431 0.186
0.266 0.149
0.828 0.45
0 0
0.009 0.003
0.011 0.009
0.254 0.129
0.711 0.39
0 0
0.095 0.043
0.019 0.011
0.008 0.002
0.017 0.009
1.124 0.596
0 0
0 0
1.24 0.595
0 0
0.069 0.027
0.109 0.052
0.198 0.104
1.616 0.778
3.568 1.824