DIETA PARA EMAGRECER COM SAÚDE
Autor: Sônia Pachelle | Publicado: 2017-01-16T14:45:00-08:00

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Alimentação
saudável II

Seg.
Feira

Café da
Manhã: 01 copo de suco de frutas, 02 torradas com queijo branco, e uma fruta.
(ameixa, pêssego, kiwi )

Almoço: 01
file de peixe grelhado, 02 colheres de arroz, 01 fatia de tofu em cubos
temperados com molho Shoyu Light e cacho de uvas pequeno.

Lanche: 01
copo de iogurte natural com mel.

Jantar: 01 berinjela
grande recheada com atum, 02 colheres de batata cozida, 01 taça de sorvete
light.



Terça
Feira

Café da
manhã: 01 xícara de chá preto, 02 fatias de mussarela light e 02 de peito de
peru, 02 torradas, ½ mamão papaia. 

Lanche: 01
banana nanica

Almoço: ½ prato
de salada de repolho, kani-kama, cenoura ralada, e maçã com molho de iogurte
natural, 02 medalhões de frango com requeijão light, 02 colheres de vagem
refogada, 01 taça de gelatina diet.

Lanche: 01
copo de suco de frutas, 01 fatia de pão integral light com queijo branco.

Jantar: 01
prato de salada de folhas, lascas de queijo branco, hambúrguer de peru com
tomate, 01 taça de sorvete diet.



Quarta Feira

Café da
manhã: 01 copo de leite desnatado batido com morangos, 01 fatia de pão
integral, 01 colher de pasta de ricota com passas.

Almoço: 01
prato de salada de folhas com meia fatia de manga picada, 01 filé de peixe com
01 fio de azeite, ½ batata cozida com vagem, 01 taça de gelatina diet.

Lanche: 01
copo de iogurte desnatado.

Jantar: 01
prato de salada de folhas com grão de bico, 01 file de frango grelhado, 02
colheres de requeijão light e 01 colher de milho, ½ xícara de maça picada com
casca. 



Quinta
feira: 

Café da
manhã: 01 copo de suco de frutas, 01 omelete de claras com polenguinho light,
02 torradas.

Lanche: 01
barra cereal diet.

Almoço: 01
porção de kibe assado, 02 colheres de arroz com feijão, 01 taça de gelatina. 

Lanche: 01
copo de suco de frutas

Jantar: 01
omelete de claras com queijo branco, 01 prato de salada de legumes, 02 colheres
de arroz.



Sexta feira:


Café da
manhã: 01 copo de iogurte de ameixa com aveia em flocos, 01 fatia de pão
integral, 01 fatia de mussarela light

Almoço: 01
prato de salada de legumes, 02 fatias de rocambole de carne moída, 02 colheres
de arroz, 01 goiaba.

Lanche: 01
copo de iogurte light com banana

Jantar: 01
file de peixe grelhado, com molho de sua preferência, 02 colheres de arroz, 01
taça de sorvete diet.



Sábado: 

Café da
manhã: 01 xícara de chá de maça, 01 sanduíche de peito de peru com alface, 01
laranja. 

Lanche: 01
barra de cereal diet

Almoço: 01
prato raso de macarrão ao alho e óleo com salada verde, tomate, e cenoura
ralada crua, 01 copo de suco natural

Lanche: 01
taça de gelatina diet.

Jantar:
Salada de tomate, alface, e castanha de caju, a vontade, 01 peito de frango
grelhado, 02 colheres de arroz, 01 taça de sorvete diet.



Domingo

Café da
manhã: 01 copo de leite desnatado com café e adoçante, 02 fatias de pão
integral com peito de peru, ½ mamão papaia.

Almoço: Carnes
grelhadas magras a vontade, 01 suco de frutas, 01 taça de manga em cubos. 

Lanche: 01
copo de iogurte de ameixa com granola.

Jantar:
Salada a vontade, 01 bife grelhado ou frango, 04 colheres de arroz com legumes.
Um copo de suco natural.&nbsp;



Observações:&nbsp;

&gt;&gt;Essa dieta é para pessoas saudáveis, os hipertensos e diabéticos devem se orientar com seu médico.

&gt;&gt;Pode substituir a alimentação de um dia para outro, dependendo de sua possibilidade de alimentação que tem em casa.&nbsp; 

&gt;&gt;Lembre-se de tomar pelo menos 02 litros de água por dia, podendo substituir 5 copos de água por chá mate gelado.

&gt;&gt;Procure uma academia e faça exercícios físicos orientados por profissional de educação física capacitado. Caminhadas pela manhã também é recomendável. Faça o que voce gostar mais. Caminhadas pelo tempo de 40 minutos. Ok.&nbsp;



Sonia Pachelle / texto próprio/ imagem web