Reporting: Carla Conte – Editing: MdeMulher (/)
Check out the menu that will help you get there:
Breakfast
Option 1
1 cup (250 ml) powdered chocolate milk
2 slices of toasted wholemeal bread with 2 tbsp. (tea) cottage cheese or cream cheese
1 scrambled egg
1 large glass (300 ml) of orange juice mixed with 1 banana and 1 tbsp. (Oats Soup
Option 2
1 pot (200 g) of whole yogurt mixed with ½ papaya + 1 col. (tea) honey + 1 col. (soup) of granola (if it gets too thick, add milk)
2 pieces of toast with 2 col. (tea) cottage cheese and 2 slices of ham
1 cup. (tea) of black tea sweetened with honey or coffee
Option 3
1 cup (250 ml) powdered chocolate milk
2 corn scones with 2 slices of Minas cheese and fruit jelly
1 mango (peeled and diced) blended with 1 cup (250 ml) of mate tea
Option 4
1 bowl with 4 col. (soup) granola type cereal + 1 cup. (tea) yogurt + 1 sliced banana + 6 sliced strawberries + 1 col. (tea) honey and cinnamon
1 cup. (tea) of black tea with milk or coffee
Option 5
1 cup. (tea) coffee with milk
2 wholemeal toast with 2 col. (tea) cottage cheese and 2 slices of ham
Between 4 and 6 quail eggs
1 chopped banana with 1 col. (soup) of granola
Lunch
Option 1
1 small bowl of green leaf salad with tomato
2 ladles of spaghetti with tomato sauce
4 col. (soup) ground beef
1 col. (soup) parmesan cheese to sprinkle
1 piece of guava with cheese
Option 2
1 small plate of mixed salad with 1 sliced egg
3 col. (soup) brown rice
1 bean scoop
2 col. (soup) braised kale
1 large grilled beef fillet
1 portion of creamy milk jam
Option 3
1 small plate of arugula salad, lettuce, tomato and 1 tbsp. (soup) green corn
3 col. (soup) brown rice
1 cup of chickpeas or lentils
1 piece of roast chicken (or 2 slices of roast beef)
1 slice of lemon pie
Option 4
1 small bowl of watercress, arugula and hearts of palm salad
1 tuna fillet (or other fish) grilled
3 col. (soup) mashed potato
2 col. (soup) steamed broccoli florets or cauliflower
1 quindim
Option 5
1 small bowl of lettuce and tomato salad
4 col. (soup) rice
1 cup of stroganoff
1 col. potato straw (soup)
1 portion of chocolate mousse
Snack (morning and afternoon)
Option 1
1 cup (250 ml) of avocado smoothie, made with skim milk (whole milk is too heavy) and sweetened with honey as desired
Option 2
1 cup (250 ml) milk, whipped with papaya
2 pieces of toast with 2 Polenguinhos
Option 3
1 or 2 medium mashed bananas with 1 col. (soup) of oats, honey and cinnamon
Option 4
1 cup (250ml) mango juice
2 cheese breads
Option 5
1 fruit yogurt
1 large handful of almonds (or cashews or peanuts)
Option 6
1 bowl of acai with granola
Option 7
1 mini pizza (or 1 stuffed cheese bread)
1 cup (250 ml) grape juice
Option 8
1 cup. (coffee) cappuccino
1 slice of cornmeal cake
Option 9
1 cup (250 ml) orange juice
1 baked savory (like esfiha)
Option 10
1 glass of chocolate milkshake
To have lunch
Option 1
2 xic. (tea) pasta with white sauce (or tomato sauce)
½ can of tuna
3 col. (soup) of steamed cauliflower
2 leaves of crisp lettuce with 4 tomatoes
1 bar (30 g) of chocolate
Option 2
1 thigh and 1 chicken drumstick cooked or roasted
3 col. (soup) rice
2 or 3 col. (soup) corn cream
1 col. (soup) grated carrot
1 slice of milk pudding
Option 3
3 col. (soup) rice
3 col. (soup) of assorted steamed vegetables, cut into small pieces (carrots, potatoes, green beans, fresh peas, corn)
2 lettuce leaves with ½ sliced tomato
1 grilled beef fillet
1 bowl of fruit salad with cream or whipped cream
Option 4
2 medium slices of turkey breast or 1 roasted chicken fillet
3 col. (soup) cassava puree
2 col. (soup) grated beetroot and carrot salad
1 slice of cake with 1 scoop of ice cream
Option 5
3 col. (soup) potato mayonnaise
2 medium slices of roast beef
1 col. farofa (soup)
2 col. (soup) of okra or sautéed zucchini
1 portion of coconut candy
Option 6
2 slices of pizza with 4 cheeses
1 cup (250 ml) orange juice (or soda)
1 portion of profiteroles
Option 7
1 hamburger sandwich
1 portion of fries
1 medium milkshake
Supper
Option 1
1 fruit (mango, banana, papaya, persimmon, grapes)
Option 2
1 cup (250 ml) warm whole milk with 1 tbsp. (tea) honey
Option 3
1 honey bread
Option 4
1 cup. (coffee) dried fruit (such as raisins, dates, almonds, walnuts)
Option 5
1 portion popcorn in butter
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