{"id":748,"date":"2025-10-04T16:11:12","date_gmt":"2025-10-04T19:11:12","guid":{"rendered":"https:\/\/blog.yoifit.com\/?p=748"},"modified":"2025-09-30T16:18:33","modified_gmt":"2025-09-30T19:18:33","slug":"cardapio-de-1-500-kcal-refeicoes-praticas-do-dia","status":"publish","type":"post","link":"https:\/\/blog.yoifit.com\/br\/cardapio-de-1-500-kcal-refeicoes-praticas-do-dia\/","title":{"rendered":"Card\u00e1pio de 1.500 kcal: refei\u00e7\u00f5es pr\u00e1ticas do dia"},"content":{"rendered":"<p data-start=\"515\" data-end=\"764\">Se o seu objetivo \u00e9 emagrecer ou manter uma alimenta\u00e7\u00e3o equilibrada, planejar um card\u00e1pio di\u00e1rio \u00e9 essencial. Aqui voc\u00ea encontra uma sugest\u00e3o simples de 4 refei\u00e7\u00f5es (caf\u00e9 da manh\u00e3, almo\u00e7o, lanche e jantar), totalizando cerca de <strong data-start=\"743\" data-end=\"761\">1.500 calorias<\/strong>.<\/p>\n<hr data-start=\"766\" data-end=\"769\" \/>\n<h3 data-start=\"771\" data-end=\"803\">\u2615 Caf\u00e9 da manh\u00e3 (350 kcal)<\/h3>\n<ul data-start=\"804\" data-end=\"978\">\n<li data-start=\"804\" data-end=\"841\">\n<p data-start=\"806\" data-end=\"841\">1 fatia de p\u00e3o integral (70 kcal)<\/p>\n<\/li>\n<li data-start=\"842\" data-end=\"868\">\n<p data-start=\"844\" data-end=\"868\">1 ovo mexido (70 kcal)<\/p>\n<\/li>\n<li data-start=\"869\" data-end=\"907\">\n<p data-start=\"871\" data-end=\"907\">1 fatia de queijo branco (60 kcal)<\/p>\n<\/li>\n<li data-start=\"908\" data-end=\"947\">\n<p data-start=\"910\" data-end=\"947\">1 fatia de mam\u00e3o (150 g \u2013 100 kcal)<\/p>\n<\/li>\n<li data-start=\"948\" data-end=\"978\">\n<p data-start=\"950\" data-end=\"978\">1 caf\u00e9 sem a\u00e7\u00facar (0 kcal)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"980\" data-end=\"1047\">\ud83d\udc49 <strong data-start=\"983\" data-end=\"1006\">Macros aproximados:<\/strong> 18g prote\u00edna | 40g carbo | 10g gordura<\/p>\n<hr data-start=\"1049\" data-end=\"1052\" \/>\n<h3 data-start=\"1054\" data-end=\"1080\">\ud83c\udf5b Almo\u00e7o (500 kcal)<\/h3>\n<ul data-start=\"1081\" data-end=\"1290\">\n<li data-start=\"1081\" data-end=\"1125\">\n<p data-start=\"1083\" data-end=\"1125\">3 col. sopa de arroz integral (120 kcal)<\/p>\n<\/li>\n<li data-start=\"1126\" data-end=\"1166\">\n<p data-start=\"1128\" data-end=\"1166\">1 concha pequena de feij\u00e3o (80 kcal)<\/p>\n<\/li>\n<li data-start=\"1167\" data-end=\"1212\">\n<p data-start=\"1169\" data-end=\"1212\">120 g peito de frango grelhado (180 kcal)<\/p>\n<\/li>\n<li data-start=\"1213\" data-end=\"1257\">\n<p data-start=\"1215\" data-end=\"1257\">Salada verde + tomate + azeite (70 kcal)<\/p>\n<\/li>\n<li data-start=\"1258\" data-end=\"1290\">\n<p data-start=\"1260\" data-end=\"1290\">1 fatia de abacaxi (50 kcal)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1292\" data-end=\"1347\">\ud83d\udc49 <strong data-start=\"1295\" data-end=\"1306\">Macros:<\/strong> 35g prote\u00edna | 60g carbo | 12g gordura<\/p>\n<hr data-start=\"1349\" data-end=\"1352\" \/>\n<h3 data-start=\"1354\" data-end=\"1389\">\ud83c\udf4e Lanche da tarde (200 kcal)<\/h3>\n<ul data-start=\"1390\" data-end=\"1494\">\n<li data-start=\"1390\" data-end=\"1431\">\n<p data-start=\"1392\" data-end=\"1431\">1 iogurte natural desnatado (90 kcal)<\/p>\n<\/li>\n<li data-start=\"1432\" data-end=\"1465\">\n<p data-start=\"1434\" data-end=\"1465\">1 col. sopa de chia (60 kcal)<\/p>\n<\/li>\n<li data-start=\"1466\" data-end=\"1494\">\n<p data-start=\"1468\" data-end=\"1494\">1 ma\u00e7\u00e3 pequena (50 kcal)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1496\" data-end=\"1550\">\ud83d\udc49 <strong data-start=\"1499\" data-end=\"1510\">Macros:<\/strong> 10g prote\u00edna | 25g carbo | 6g gordura<\/p>\n<hr data-start=\"1552\" data-end=\"1555\" \/>\n<h3 data-start=\"1557\" data-end=\"1583\">\ud83c\udf72 Jantar (450 kcal)<\/h3>\n<ul data-start=\"1584\" data-end=\"1761\">\n<li data-start=\"1584\" data-end=\"1638\">\n<p data-start=\"1586\" data-end=\"1638\">Omelete com 2 ovos + espinafre + tomate (200 kcal)<\/p>\n<\/li>\n<li data-start=\"1639\" data-end=\"1680\">\n<p data-start=\"1641\" data-end=\"1680\">1 batata-doce m\u00e9dia cozida (150 kcal)<\/p>\n<\/li>\n<li data-start=\"1681\" data-end=\"1717\">\n<p data-start=\"1683\" data-end=\"1717\">1 colher ch\u00e1 de azeite (40 kcal)<\/p>\n<\/li>\n<li data-start=\"1718\" data-end=\"1761\">\n<p data-start=\"1720\" data-end=\"1761\">1 por\u00e7\u00e3o de br\u00f3colis no vapor (60 kcal)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1763\" data-end=\"1818\">\ud83d\udc49 <strong data-start=\"1766\" data-end=\"1777\">Macros:<\/strong> 28g prote\u00edna | 40g carbo | 14g gordura<\/p>\n<hr data-start=\"1820\" data-end=\"1823\" \/>\n<h3 data-start=\"1825\" data-end=\"1857\">\u2705 Total do dia: 1.500 kcal<\/h3>\n<ul data-start=\"1858\" data-end=\"1932\">\n<li data-start=\"1858\" data-end=\"1881\">\n<p data-start=\"1860\" data-end=\"1881\"><strong data-start=\"1860\" data-end=\"1874\">Prote\u00ednas:<\/strong> 91 g<\/p>\n<\/li>\n<li data-start=\"1882\" data-end=\"1909\">\n<p data-start=\"1884\" data-end=\"1909\"><strong data-start=\"1884\" data-end=\"1901\">Carboidratos:<\/strong> 165 g<\/p>\n<\/li>\n<li data-start=\"1910\" data-end=\"1932\">\n<p data-start=\"1912\" data-end=\"1932\"><strong data-start=\"1912\" data-end=\"1925\">Gorduras:<\/strong> 42 g<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1934\" data-end=\"1937\" \/>\n<h3 data-start=\"1939\" data-end=\"1960\"><\/h3>\n<p data-start=\"1961\" data-end=\"2224\">Esse card\u00e1pio \u00e9 apenas uma sugest\u00e3o equilibrada para quem deseja manter a dieta em 1.500 kcal sem abrir m\u00e3o de sabor e saciedade. Na <strong data-start=\"2094\" data-end=\"2104\">YoiFit<\/strong>, voc\u00ea pode enviar foto, \u00e1udio ou texto das suas refei\u00e7\u00f5es e receber a an\u00e1lise completa dos seus nutrientes de forma pr\u00e1tica.<\/p>\n<p data-start=\"2226\" data-end=\"2331\"><b>acesse: https:\/\/yoifit.com\/<\/b><\/p>\n<p data-start=\"2226\" data-end=\"2331\">","protected":false},"excerpt":{"rendered":"<p>Se o seu objetivo \u00e9 emagrecer ou manter uma alimenta\u00e7\u00e3o equilibrada, planejar um card\u00e1pio di\u00e1rio \u00e9 essencial. Aqui voc\u00ea encontra [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":749,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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