GUIA ALIMENTAR DE 1300CAL

40%CHO / 45%PT / 15%LP

CHO – 146g/585cal

LP – 22g/195cal
PT a 2,8g/kg = 51 x 2,8 = 143g/572cal

Refeições Alimentos Proteínas Carboidratos Lipídios

Xícara de café sem açúcar - - -
Desjejum 2 ovos mexidos 13g/52cal 1,96g/7,8cal 15,2g/136,8cal
Rapi10 Fit 2,5g/10cal 21g/84cal 0,9g/8,1cal
150g peito de frango gratinado 48g/192cal - 3,7g/33,3cal
Almoço 150g arroz cozido 3,8g/15,2cal 42g/168cal -
Salada verde - - -
60g aveia 8,4g/33,6cal 40g/160cal 5,2g/46,8cal
Lanche 1 banana prata aprox. 80g 1g/4cal 20,8g/83,2cal -
100g Molico Triplo Zero 2,6g/10,4cal 3,5g/14cal -
150g peito de frango gratinado 48g/192cal - 3,7g/33,3cal
Jantar 50g arroz cozido 1,3g/5,2cal 14g/56cal -
Salada verde - - -
TOTAL DE GRAMAS/CALORIAS 128,6g/ 143,2g/573,04cal 28,7g/258,3cal
514,4cal
Proteínas equivalentes:
140g de patinho grelhado 50,3g/ - 10,2g/
201,2cal 91,8cal
200g filé de tilápia grelhada 52,4g/ - 5,4g/48,6cal
209,6cal
Whey Protein 80g 48,0g/ 20,0g/80,0cal 3,0g/27,0cal
192,0cal

Carboidratos equivalentes:
Pão integral PlusVita 2 fatias 50g 4,8g/19,2cal 24,0g/ 1,0g/9,0cal
96,0cal
Cuscuz 50g cru 3,5g/14,0cal 37,0g/148cal -
Macarrão 80g 10g/40cal 58g/232cal 1,7g/15,3cal
Batata inglesa 200g 2,3g/9,2cal 24,0g/ -
96,0cal
Morango 100g - 6,8g/27,2cal -
Mamão 100g - 11,6g/ -
46,4cal
Maçã 100g - 15,2g/ -
60,8cal
Abacaxi 100g - 12,3g/
49,2cal
Abacate 50g - 3,0g/12,0cal 4,2g/37,8cal