{"id":4366,"date":"2026-03-14T20:43:28","date_gmt":"2026-03-14T20:43:28","guid":{"rendered":"https:\/\/receitafacil.net\/?p=4366"},"modified":"2026-03-14T20:43:30","modified_gmt":"2026-03-14T20:43:30","slug":"lanches-saudaveis-para-emagrecer-2","status":"publish","type":"post","link":"https:\/\/receitafacil.net\/en\/lanches-saudaveis-para-emagrecer-2\/receitas-fitness\/","title":{"rendered":"15 Lanches Saud\u00e1veis para Emagrecer: Op\u00e7\u00f5es F\u00e1ceis, R\u00e1pidas e Nutritivas"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Manter uma alimenta\u00e7\u00e3o equilibrada ao longo do dia \u00e9 um dos segredos para emagrecer com sa\u00fade. Muitas pessoas acreditam que precisam eliminar os lanches entre as refei\u00e7\u00f5es, por\u00e9m isso \u00e9 um erro comum.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na verdade, escolher <strong>lanches saud\u00e1veis e nutritivos<\/strong> pode ajudar a controlar a fome, evitar exageros nas refei\u00e7\u00f5es principais e manter o metabolismo ativo.<\/p>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9827488658872325\"\n     crossorigin=\"anonymous\"><\/script>\n<ins class=\"adsbygoogle\"\n     style=\"display:block; text-align:center;\"\n     data-ad-layout=\"in-article\"\n     data-ad-format=\"fluid\"\n     data-ad-client=\"ca-pub-9827488658872325\"\n     data-ad-slot=\"4180456849\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, quando optamos por alimentos ricos em fibras, prote\u00ednas e nutrientes, o corpo recebe energia de forma equilibrada, o que contribui para o processo de emagrecimento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea est\u00e1 buscando ideias simples e pr\u00e1ticas, confira agora <strong>15 lanches saud\u00e1veis para emagrecer<\/strong> que podem ser inclu\u00eddos facilmente no seu dia a dia.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/receitafacil.net\/wp-content\/uploads\/2026\/03\/lanches-saudaveis-para-emagrecer-1-1024x683.png\" alt=\"lanches saud\u00e1veis para emagrecer com frutas, iogurte, castanhas, torrada com abacate, ovos cozidos e smoothie saud\u00e1vel\" class=\"wp-image-4368\" srcset=\"https:\/\/receitafacil.net\/wp-content\/uploads\/2026\/03\/lanches-saudaveis-para-emagrecer-1-1024x683.png 1024w, https:\/\/receitafacil.net\/wp-content\/uploads\/2026\/03\/lanches-saudaveis-para-emagrecer-1-300x200.png 300w, https:\/\/receitafacil.net\/wp-content\/uploads\/2026\/03\/lanches-saudaveis-para-emagrecer-1-768x512.png 768w, https:\/\/receitafacil.net\/wp-content\/uploads\/2026\/03\/lanches-saudaveis-para-emagrecer-1-1140x760.png 1140w, https:\/\/receitafacil.net\/wp-content\/uploads\/2026\/03\/lanches-saudaveis-para-emagrecer-1.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">15 lanches saud\u00e1veis para emagrecer: ideias pr\u00e1ticas e nutritivas para incluir na dieta.<br><\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">1. Iogurte Natural com Chia<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O iogurte natural \u00e9 rico em prote\u00ednas e probi\u00f3ticos, que ajudam no funcionamento do intestino.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 pote de iogurte natural<\/li>\n\n\n\n<li>1 colher de chia<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benef\u00edcios<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>aumenta a saciedade<\/li>\n\n\n\n<li>melhora a digest\u00e3o<\/li>\n\n\n\n<li>ajuda no controle do apetite<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. Ma\u00e7\u00e3 com Pasta de Amendoim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uma combina\u00e7\u00e3o simples e deliciosa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 ma\u00e7\u00e3<\/li>\n\n\n\n<li>1 colher de pasta de amendoim natural<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benef\u00edcios<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fornece energia<\/li>\n\n\n\n<li>rica em fibras<\/li>\n\n\n\n<li>ajuda a evitar picos de fome<\/li>\n<\/ul>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9827488658872325\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- Display oficial -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-9827488658872325\"\n     data-ad-slot=\"9439768448\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<h2 class=\"wp-block-heading\">3. Omelete de Claras<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uma op\u00e7\u00e3o rica em prote\u00edna e com poucas calorias.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 claras<\/li>\n\n\n\n<li>temperos naturais<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benef\u00edcios<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ajuda na manuten\u00e7\u00e3o da massa muscular<\/li>\n\n\n\n<li>promove saciedade prolongada<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. Banana com Aveia<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uma das combina\u00e7\u00f5es mais populares para quem quer emagrecer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 banana<\/li>\n\n\n\n<li>1 colher de aveia<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benef\u00edcios<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rica em fibras<\/li>\n\n\n\n<li>melhora a digest\u00e3o<\/li>\n\n\n\n<li>fornece energia saud\u00e1vel<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. Mix de Castanhas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Castanhas s\u00e3o fontes de gorduras boas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sugest\u00e3o de mix<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>castanha-do-par\u00e1<\/li>\n\n\n\n<li>am\u00eandoas<\/li>\n\n\n\n<li>castanha de caju<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benef\u00edcios<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gorduras saud\u00e1veis<\/li>\n\n\n\n<li>maior sensa\u00e7\u00e3o de saciedade<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">6. Torrada Integral com Abacate<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O abacate possui gorduras boas que ajudam no controle do colesterol.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 torrada integral<\/li>\n\n\n\n<li>2 colheres de abacate amassado<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">7. Ovo Cozido<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Um dos alimentos mais completos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benef\u00edcios<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>prote\u00edna de alta qualidade<\/li>\n\n\n\n<li>ajuda no controle da fome<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">8. Smoothie de Frutas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bebida nutritiva e refrescante.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>morango<\/li>\n\n\n\n<li>banana<\/li>\n\n\n\n<li>iogurte natural<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">9. Panqueca de Banana Fit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 banana<\/li>\n\n\n\n<li>1 ovo<\/li>\n\n\n\n<li>1 colher de aveia<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Misture tudo e prepare na frigideira.<\/p>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9827488658872325\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- Display oficial -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-9827488658872325\"\n     data-ad-slot=\"9439768448\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<h2 class=\"wp-block-heading\">10. Palitos de Cenoura com Homus<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Excelente op\u00e7\u00e3o leve e nutritiva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benef\u00edcios<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rica em fibras<\/li>\n\n\n\n<li>ajuda na digest\u00e3o<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">11. Iogurte com Frutas Vermelhas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As frutas vermelhas s\u00e3o ricas em antioxidantes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">12. Barrinha de Aveia Caseira<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Muito mais saud\u00e1vel do que as industrializadas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">13. P\u00e3o Integral com Ovo Mexido<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Combina\u00e7\u00e3o simples e muito nutritiva.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">14. Salada de Frutas Natural<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Evite adicionar a\u00e7\u00facar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">15. Vitamina de Abacate<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Rica em gorduras boas e muito nutritiva.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Valor Nutricional Aproximado dos Lanches<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A tabela abaixo mostra uma m\u00e9dia de calorias e benef\u00edcios de alguns dos lanches saud\u00e1veis apresentados.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Lanche<\/th><th>Calorias m\u00e9dias<\/th><th>Benef\u00edcio principal<\/th><\/tr><\/thead><tbody><tr><td>Iogurte com chia<\/td><td>120 kcal<\/td><td>Rico em prote\u00ednas<\/td><\/tr><tr><td>Ma\u00e7\u00e3 com pasta de amendoim<\/td><td>150 kcal<\/td><td>Energia e saciedade<\/td><\/tr><tr><td>Omelete de claras<\/td><td>90 kcal<\/td><td>Alta prote\u00edna<\/td><\/tr><tr><td>Banana com aveia<\/td><td>140 kcal<\/td><td>Rico em fibras<\/td><\/tr><tr><td>Mix de castanhas<\/td><td>160 kcal<\/td><td>Gorduras saud\u00e1veis<\/td><\/tr><tr><td>Torrada integral com abacate<\/td><td>130 kcal<\/td><td>Maior saciedade<\/td><\/tr><tr><td>Ovo cozido<\/td><td>70 kcal<\/td><td>Prote\u00edna completa<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Esses valores podem variar dependendo da quantidade utilizada e dos ingredientes escolhidos.<\/p>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9827488658872325\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- Display oficial -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-9827488658872325\"\n     data-ad-slot=\"9439768448\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<h2 class=\"wp-block-heading\">Erros Comuns ao Escolher Lanches para Emagrecer<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mesmo tentando manter uma alimenta\u00e7\u00e3o saud\u00e1vel, algumas escolhas podem atrapalhar o processo de emagrecimento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veja alguns erros comuns.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Consumir muitos produtos industrializados<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Barrinhas e snacks industrializados podem conter grandes quantidades de a\u00e7\u00facar e conservantes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Comer por\u00e7\u00f5es exageradas<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mesmo alimentos saud\u00e1veis precisam ser consumidos com modera\u00e7\u00e3o.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pular lanches<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ficar muitas horas sem comer pode aumentar a fome e levar ao consumo exagerado nas refei\u00e7\u00f5es principais.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Escolher alimentos pobres em nutrientes<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prefira sempre alimentos naturais ou minimamente processados.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Exemplo de Card\u00e1pio de Lanches Saud\u00e1veis para a Semana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Organizar os lanches pode facilitar muito a rotina alimentar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Segunda-feira<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Iogurte natural com chia<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ter\u00e7a-feira<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ma\u00e7\u00e3 com pasta de amendoim<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quarta-feira<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ovo cozido com torrada integral<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quinta-feira<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Banana com aveia<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sexta-feira<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mix de castanhas<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00e1bado<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Panqueca de banana fit<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Domingo<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina de abacate<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esse planejamento ajuda a manter uma alimenta\u00e7\u00e3o equilibrada ao longo da semana.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Qual o Melhor Hor\u00e1rio para Fazer Lanches Saud\u00e1veis?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O ideal \u00e9 consumir lanches <strong>entre as refei\u00e7\u00f5es principais<\/strong>, como no meio da manh\u00e3 ou no meio da tarde.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso ajuda a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>manter os n\u00edveis de energia<\/li>\n\n\n\n<li>evitar longos per\u00edodos sem alimenta\u00e7\u00e3o<\/li>\n\n\n\n<li>controlar melhor a fome<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Normalmente, <strong>1 ou 2 lanches por dia<\/strong> j\u00e1 s\u00e3o suficientes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Perguntas Frequentes<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Lanches ajudam mesmo a emagrecer?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sim. Quando escolhidos corretamente, os lanches ajudam a controlar a fome e evitar exageros nas refei\u00e7\u00f5es principais.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Qual o melhor lanche para quem quer emagrecer?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Op\u00e7\u00f5es com <strong>prote\u00ednas e fibras<\/strong>, como iogurte com chia, ovos ou frutas com aveia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Posso comer lanches todos os dias?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sim, desde que sejam op\u00e7\u00f5es saud\u00e1veis e consumidas com modera\u00e7\u00e3o.<\/p>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9827488658872325\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- Display oficial -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-9827488658872325\"\n     data-ad-slot=\"9439768448\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<h2 class=\"wp-block-heading\">Conclus\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Incluir <strong>lanches saud\u00e1veis para emagrecer<\/strong> na rotina pode ser uma estrat\u00e9gia muito eficiente para manter uma alimenta\u00e7\u00e3o equilibrada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com escolhas simples e nutritivas, \u00e9 poss\u00edvel controlar a fome, manter a energia durante o dia e facilitar o processo de perda de peso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Experimente incluir algumas dessas op\u00e7\u00f5es no seu dia a dia e descubra como pequenas mudan\u00e7as podem trazer grandes benef\u00edcios para a sa\u00fade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para aprender mais sobre alimenta\u00e7\u00e3o saud\u00e1vel e estrat\u00e9gias de emagrecimento, veja tamb\u00e9m:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 <strong><a href=\"https:\/\/receitafacil.net\/en\/emagrecer-com-saude-guia-definitivo\/receitas-fitness\/\" type=\"post\" id=\"4303\">Emagrecer com Sa\u00fade: Guia Definitivo<\/a><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Manter uma alimenta\u00e7\u00e3o equilibrada ao longo do dia \u00e9 um dos segredos para emagrecer com sa\u00fade. Muitas pessoas acreditam que precisam eliminar os lanches entre as refei\u00e7\u00f5es, por\u00e9m isso \u00e9 um erro comum. Na verdade, escolher lanches saud\u00e1veis e nutritivos pode ajudar a controlar a fome, evitar exageros nas refei\u00e7\u00f5es principais e manter o metabolismo&#8230;<\/p>","protected":false},"author":1,"featured_media":4368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[75],"tags":[427,1906,1922,1920,1919,1921,690],"class_list":["post-4366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-receitas-fitness","tag-alimentacao-saudavel","tag-lanche-fitness","tag-lanches-leves","tag-lanches-para-emagrecer","tag-lanches-saudaveis","tag-lanches-saudaveis-rapidos","tag-receitas-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - 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