Prefácio 3 Lanches intermediários (Doces e salgados) 4 1. Enrolado de peru 4 2. Iogurte proteico 4 3. Sanduíche de forno 4 4. Bolo de Whey Protein 4 5. Ovo de páscoa saudável 5 6. Lasanha baixo carbo 5 Cereais / Mingaus 5 7. Cereal matinal anabólico 5 8. Creme de aveia 6 Vitaminas / Shakes 6 9. Vitamina suprema 6 10. Piña colada proteica 6 11. Vitamina de albumina 6 Ovos 7 12. Desjejum proteico 7 13. Salada de ovos 7 14. Recheado Proteico 7 3 15. Ovos de ouro 7 Carnes / Aves / Peixes 8 16. Quibe de frango 8 17. Receita de Tilápia light em 15 minutos 8 18. Rolinhos Proteicos 8 19. Bife de patinho com tomate 9 20. Rocambole de Frango - Baixo Carboidrato 9 Saladas 10 21. Salada grega Fitness 10 22. Salada Tropical de atum 10 23. Salada de grão de bico 10 24. Salada Refrescante 11 Sucos 11 25. Suco de cenoura, couve, rúcula, mostarda e salsinha 11 26. Suco de cenoura e espinafre 11 27. Suco de repolho, espinafre e cenoura 11 28. Suco de erva-doce e maçã 12 29. Suco de manga e limão 12 30. Suco de grapefruit, laranja e morango 12 31. Suco de maçã e limão
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