SUMÁRIO

Café da Manhã/Tarde Pág.

Almôndegas de frango com queijo (LOW CARB/FIT)______ 07

Bolo de Coco (LOW CARB/FIT)__________________________ 08
Bolo Gelado de Coco (LOW CARB/FIT)___________________09
Brownie (LOW CARB/FIT)______________________________ 10
Bolinho de coco (LOW CARB/FIT)_______________________ 11
Bolo de Chocolate (LOW CARB/FIT)_____________________ 12
Brownie Protéico (LOW CARB/FIT)______________________ 13
Bolo de banana invertido (LOW CARB/FIT)______________ 14
Bolo de banana, maçã e nozes (LOW CARB/FIT)_________ 15
Pãozinho de batata doce (LOW CARB/FIT)______________ 16
Bolo brownie com recheio duo (LOW CARB/FIT)_________ 17
Bolo mesclado (LOW CARB/FIT)_______________________ 18
Brownie (LOW CARB/FIT)_____________________________ 19
Bolo de coco (LOW CARB/FIT)_________________________ 20
Bolo (LOW CARB/FIT)________________________________ 21
Cookies Chocolatudo (LOW CARB/FIT)________________ 22
Cookies de Coco (LOW CARB/FIT)_____________________ 23
Muffins de aveia com chocolate e banana (LOW CARB/FIT)
24
Massa de pizza de couve-flor (LOW CARB/FIT)__________ 25
Muffins (LOW CARB/FIT)______________________________ 26
Muffins de banana (LOW CARB/FIT)____________________ 27
Panqueca de Coco (LOW CARB/FIT)____________________ 28
Pão de Cebola e Orégano (LOW CARB/FIT)___________ 29
Pão de Alho (LOW CARB/FIT)_______________________ 30
Pão de Queijo (LOW CARB/FIT)_______________________ 31
Panini sem farinha (LOW CARB/FIT)__________________ 32
Pão (LOW CARB/FIT)________________________________ 33

Panini de farinha de amêndoas (LOW CARB/FIT)_______ 34

Pão de frigideira (LOW CARB/FIT)____________________ 35
Pão de queijo (LOW CARB/FIT)_______________________ 36
Quiche de Queijo (LOW CARB/FIT)____________________ 37
Salgadinho de Queijo (LOW CARB/FIT)________________ 38
Torta de Atum (LOW CARB/FIT)_______________________ 39
Torta com Massa de Couve-flor (LOW CARB/FIT)_______ 40
Torta de Limão (LOW CARB/FIT)______________________ 41
Torta Salgada (LOW CARB/FIT)_______________________ 42
Tortinhas Protéicas (LOW CARB/FIT)__________________ 43
Torta de abobrinha (LOW CARB/FIT)___________________ 44
Tortinha de Legumes (LOW CARB/FIT)_________________ 45

Almoço /Janta
Abobrinha Gratinada (LOW CARB/FIT)________________ 46
Abobrinha Recheada (LOW CARB/FIT)_________________ 47
Bolinhos de brócolis com frango (LOW CARB/FIT)_______ 48
Brócolis gratinado (LOW CARB/FIT)_____________________ 49
Berinjela empanada (LOW CARB/FIT)___________________ 50
Batatinha assada (LOW CARB/FIT)______________________ 51
Bolinho de bacalhau (LOW CARB/FIT)___________________ 52
Bolinha de queijo (LOW CARB/FIT)______________________ 53
Brusquetas de Berinjela (LOW CARB/FIT)_______________ 54
Charutinho de Acelga Recheado com Atum(LOW CARB/FIT)55
Canelone de abobrinhas (LOW CARB/FIT)_______________ 56
Coxinha (LOW CARB/FIT)_____________________________ 57
Esfirra (LOW CARBFIT)________________________________ 58
Esfirra/Empadinha (LOW CARB/FIT)____________________ 59
Empadão de Fricassê (LOW CARB/FIT)__________________ 60
Empada sem glúten (LOW CARB/FIT)___________________ 61
Empadinha (LOW CARB/FIT)___________________________ 62
Fricassê (LOW CARB/FIT)______________________________ 63
Hamburguinhos de peixe (LOW CARB/FIT)_______________ 64
Hambúrguer de Brócolis (LOW CARB/FIT)____________________ 65
Iscas de Filé Mignon ao Molho Gorgonzola(LOW CARB/FIT)____ 66
Lasanha de berinjela (LOW CARB/FIT)______________________ 67
Muffins de Brócolis (LOW CARB/FIT)_____________________ 68
Muffins de Abobrinha (LOW CARB/FIT)__________________ 69
Mini pizza de abobrinha (LOW CARB/FIT)________________ 70
Omelete recheado com atum (LOW CARB/FIT)___________ 71
Panqueca recheada (LOW CARB/FIT)___________________ 72
Panqueca Verde (LOW CARB/FIT)______________________ 73
Panini (LOW CARB/FIT)________________________________ 74
Panqueca de espinafre ou açafrão (LOW CARB/FIT)______ 75
Pizza (LOW CARB/FIT)_________________________________ 76
Pastel de Abóbora e Frango (LOW CARB/FIT)____________ 77
Pizza Super (LOW CARB/FIT)___________________________ 78
Pizza 2 (LOW CARB/FIT)_______________________________ 79
Peito de frango recheado com abobrinha, tomate e cebola 80
Quibe de Abóbora Recheado com Queijo (LOW CARB/FIT) 81
Quibe com couve-flor (LOW CARB/FIT)__________________ 82
Quiche de frango e queijo (LOW CARB/FIT)______________ 83
Quiche de Brócolis (LOW CARB/FIT)____________________ 84
Quiche de brócolis e provolone (LOW CARB/FIT)_________ 85
Quiche (LOW CARB/FIT)_______________________________ 86
Queijo Empanado e Assado (LOW CARB/FIT)____________ 87
Rocambole de Legumes (LOW CARB/FIT)_______________ 88
Rocambole de carne moída com presunto e queijo____ 89
Torta salgada de couve-flor (LOW CARB/FIT)_____________ 90
Torta de legumes (LOW CARB/FIT)______________________ 91
Torta de Atum (LOW CARB/FIT)_________________________ 92
Torta Salgada (LOW CARB/FIT)________________________ 93
Torta com Massa de Couve-flor (LOW CARB/FIT)________ 94

Tortinhas de Frango (LOW CARB/FIT)_________________ 95

Suflê de alho poró e abóbora (LOW CARB/FIT)_________ 96
Torta de ricota de frigideira (LOW CARB/FIT) ________ 97

Bônus Sobremesas
Brigadeiro (LOW CARB/FIT)________________________ 98
Barra de chocolate (LOW CARB/FIT)__________________ 99
Bombom (LOW CARB/FIT)___________________________ 100
Creme de abacate (LOW CARB/FIT)__________________ 101
Cocada com morango (LOW CARB/FIT)______________ 102
Geladinho gourmet de maracujá (LOW CARB/FIT)____ 103
Leite Condensado Fake (LOW CARB/FIT)____________ 104
Mousse de maracujá cremoso (LOW CARB/FIT)______ 105
Mousse de chocolate (LOW CARB/FIT)_______________ 106
Mousse de manga (LOW CARB/FIT)__________________ 107
Mousse de limão (LOW CARB/FIT)____________________ 108
Mousse de morango (LOW CARB/FIT)_________________ 109
Mousse de Maracujá (LOW CARB/FIT)________________ 110
Panqueca de Cacau com Morango (LOW CARB/FIT)____ 111
Pudim (LOW CARB/FIT)_____________________________ 112
Picolé (LOW CARB/FIT)______________________________ 113
Sorvete caseiro de maçã e banana (LOW CARB/FIT)____ 114
Snickers (LOW CARB/FIT)___________________________ 115
Trufa de chocolate com morango (LOW CARB/FIT)_____ 116
 Introdução

Através de várias pesquisas foi juntado várias

receitas, retirada das dietas FIT e LOW CARB (FIT -
Focada no ganho de massa muscular/ LOW CARB -
Focada na perda de gordura corporal). Formando
esse livro, com intenção de ajudar quem está
tentando emagrecer. Porque ninguém merece ficar,
só, comendo alimentos sem gosto. Então aproveite!

As receitas são divididas em café da manhã e tarde,

almoço e janta e, um bônus com receitas de
sobremesas deliciosas e saudáveis.

Lembrando que para ter resultados rápidos e eficazes, é

preciso, hábitos e uma rotina voltada, totalmente, ao
emagrecimento. Incluindo exercícios físicos diários,
alimentação saudável, sono regular, etc…