Quant Ref. Prot Carb Kcal GordPrimeira 2 ovos mexidos 16 1.2 240 18.6

50g aveia 6.95 33.3 197 4.32 Bananas 2 39 147 0.1

400ml leite desnatado p 12 19 232 12Segunda

100g tapioca 3.2 54 240 030g queijo ricotta 4.2 1.3 46.7 2.720g pasta amendoim 5.7 4.3 118 9.9

Teceira150g arroz branco 3.9 42.3 195 0.6150g Frango 30 0 238.5 3.8200g Feijo 9.6 27.2 152 110ml azeite de oliva 0 0 108 10

Quarta250g batata doce 1.2 36.8 160.8 0.2

3 claras de ovo 11 0 64 0.1Quinta

30g whey protein 24 2 122 140g malto dextrina 0 37 148 05g creatina 0 0 0 0

Sexta2 bananas 2 33.3 147 0.1

30g pasta amendoim 8.6 6.4 178 14.8

Stima150g macarro 8.7 48.8 246 1.8100g Frango 20 0 159 2.5

Oitava5 claras 18 0 100 0.1

30ml azeite de oliva 0 0 324 30

Total Prot Carb Kcal Gord187.05 294.8 3563 81

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