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Publicado em 26/10/2010
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Café da manhã
1 copo de leite com café ou 1 pote de iogurte desnatado + 2 c. (sopa) de cereal integral ou 2 biscoitos integrais + 1 fatia de queijo branco ou 1 c. (sobremesa) de requeijão light + 1 fatia média de mamão ou outra unidade de fruta B
Lanche da manhã
1 fruta ou substituição de fruta A
1 porção média (100 g) de carne, ave ou peixe grelhado + vegetais A sem limite + 1 escumadeira de vegetais B + 1 laranja ou outra unidade de frutas A
Lanche da tarde
1 copo (150 ml) de vitamina com frutas B
Misture 6 colheres (sopa) de quinoa em flocos + 6 colheres (sopa) de farelo de arroz + 4 colheres (sopa) de lecitina de soja granulada + 3 colheres (sopa) de semente de girassol + 3 colheres (sopa) de gergelim + 4 colheres (sopa) de semente de linhaça + 4 castanhas-do-pará. Depois de tudo misturado, guarde em um pote com tampa e leve à geladeira (dura 30 dias na geladeira).
Bata no liquidificador:
- 250 ml de leite desnatado
- 2 colheres (sopa) da ração humana
- 1 fruta (1 banana média, uma fatia de mamão, seis morangos grandes ou 1/2 maçã com casca)
Beba em seguida.
1 copo (150 ml) de chá verde
Não se esqueça de consumir frutas!
Foto: Getty Images
Lista de substituições
Laranja, tangerina, abacaxi, melão, maracujá, kiwi e acerola
Pera, maçã, ameixa, mamão, pêssego, caqui, goiaba e morango
Alface, brócolis, pepino, tomate, repolho, agrião, pimentão, salão, alcachofra, espinafre, berinjela, almeirão, couve-flor, escarola, acelga, aspargo e cebolinha
Abóbora, beterraba, palmito, chuchu, vagem, ervilha, cebola, cogumelos, nabo, quiabo, abobrinha, broto de feijão e couve
Os comentários são pessoais e não refletem a opinião do MdeMulher.
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