{"id":4914,"date":"2023-04-10T08:47:00","date_gmt":"2023-04-10T11:47:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=4914"},"modified":"2025-11-07T14:02:40","modified_gmt":"2025-11-07T17:02:40","slug":"marmita-saudavel-5-opcoes-de-receitas","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/alimentacao\/marmita-saudavel-5-opcoes-de-receitas\/","title":{"rendered":"Marmita saud\u00e1vel: 5 op\u00e7\u00f5es de receitas para a semana"},"content":{"rendered":"\n<p>Cad\u00ea os marmiteiros de plant\u00e3o? Al\u00e9m de ser uma \u00f3tima op\u00e7\u00e3o para quem vive na correria do dia a dia, a <strong>marmita saud\u00e1vel<\/strong> \u00e9 uma alternativa inteligente para as pessoas que desejam comer bem e ter mais economia no final do m\u00eas, tanto em casa quanto no trabalho.&nbsp;<\/p>\n\n\n<p><iframe data-src='https:\/\/player.blogplay.com.br\/player\/1391?v=230512' style='height: 180px; min-width: 100%; border:none;' src='data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==' class='lazyload' data-load-mode='1'><\/iframe><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/04\/marmita-saudavel-pessoa.jpg\" alt=\"pessoas preparando a marmita\" class=\"wp-image-4921 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/marmita-saudavel-pessoa.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/marmita-saudavel-pessoa-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Algu\u00e9m aqui pediu marmita saud\u00e1vel? Saiba mais!<\/figcaption><\/figure><\/div>\n\n\n<p>Pensando nisso, que tal preparar algumas marmitas saud\u00e1veis? Antes de ensinarmos algumas op\u00e7\u00f5es de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/receitas-para-o-almoco-8-opcoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">receitas f\u00e1ceis e saborosas<\/a><\/strong> para voc\u00ea congelar e comer ao longo da semana, entenda as vantagens de prepar\u00e1-las, com anteced\u00eancia, em suas refei\u00e7\u00f5es.<\/p>\n\n\n\n<p>Vamos l\u00e1?!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Por que fazer marmita saud\u00e1vel?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/04\/marmita-saudavel.jpg\" alt=\"marmita saud\u00e1vel \" class=\"wp-image-4916 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/marmita-saudavel.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/marmita-saudavel-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">A marmita saud\u00e1vel \u00e9 uma \u00f3tima op\u00e7\u00e3o para quem deseja economizar. Saiba mais!<\/figcaption><\/figure><\/div>\n\n\n<p>Geralmente, quando as pessoas se alimentam fora de casa, as op\u00e7\u00f5es mais buscadas s\u00e3o as comidas prontas, como, por exemplo, macarr\u00e3o instant\u00e2neo, salgadinhos, comidas congeladas e at\u00e9 mesmo restaurantes de fast-food. Embora sejam gostosas, s\u00e3o <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/alimentos-ultraprocessados-por-que-evitar\/\" target=\"_blank\" rel=\"noreferrer noopener\">alimentos processados ou ultraprocessados<\/a><\/strong>, ou seja, que passaram por algum tipo de altera\u00e7\u00e3o durante o processo de produ\u00e7\u00e3o pela ind\u00fastria.<\/p>\n\n\n\n<p>Segundo o guia alimentar do Minist\u00e9rio da Sa\u00fade, na hora de escolher os alimentos que ser\u00e3o consumidos, opte por aqueles que s\u00e3o in natura ou minimamente processados. Al\u00e9m disso, em vez de comprar marmitas prontas, procure preparar as suas pr\u00f3prias refei\u00e7\u00f5es.<\/p>\n\n\n\n<p>Seja devido a uma dieta ou pelo simples fato de se alimentar bem, a marmita saud\u00e1vel preparada em casa \u00e9 uma excelente op\u00e7\u00e3o, visto que \u00e9 mais caseira e pode variar os sabores. Mesmo que seja preciso reservar algumas horas do dia para o preparo, saiba que vale super a pena, pois voc\u00ea estar\u00e1 variando os alimentos, sem contar a economia para o bolso no final do m\u00eas, n\u00e9?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5 ideias de marmitas saud\u00e1veis para a semana&nbsp;<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/04\/marmita-saudavel-semana.jpg\" alt=\"marmita com frango\" class=\"wp-image-4918 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/marmita-saudavel-semana.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/marmita-saudavel-semana-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Confira cinco op\u00e7\u00f5es de marmitas para a sua semana <\/figcaption><\/figure><\/div>\n\n\n<p>Quer ter uma <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/alimentacao-saudavel-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">alimenta\u00e7\u00e3o saud\u00e1vel<\/a><\/strong> para a semana toda? A marmita saud\u00e1vel \u00e9 uma op\u00e7\u00e3o pratica, saborosa e econ\u00f4mica para a sua rotina. Pensando nisso, agora que voc\u00ea j\u00e1 sabe a import\u00e2ncia do preparo de marmitas, confira algumas receitas para fazer em casa!&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Segunda-feira\u00a0<\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-segunda-feira.jpg\" alt=\"Marmita saud\u00e1vel segunda-feira\" class=\"wp-image-14903 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-segunda-feira.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-segunda-feira-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-segunda-feira-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">N\u00e3o sabe o que preparar na segunda-feira? Confira uma ideia de receita!\n<\/figcaption><\/figure>\n\n\n\n<p><strong>Ingredientes para o arroz<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sal a gosto;<\/li>\n\n\n\n<li>Azeite a gosto;<\/li>\n\n\n\n<li>1 e \u00bd x\u00edcara de \u00e1gua;<\/li>\n\n\n\n<li>\u00bc de cebola picada;<\/li>\n\n\n\n<li>\u00bd x\u00edcara de ch\u00e1 de arroz integral tipo longo.<\/li>\n<\/ul>\n\n\n\n<p><strong>Ingredientes para frango e guarni\u00e7\u00f5es<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>400 g de feij\u00e3o;<\/li>\n\n\n\n<li>100 g de r\u00facula;<\/li>\n\n\n\n<li>Suco de meio lim\u00e3o;<\/li>\n\n\n\n<li>2 piment\u00f5es assados;<\/li>\n\n\n\n<li>Raspas de meio lim\u00e3o;<\/li>\n\n\n\n<li>2 dentes de alho assados;<\/li>\n\n\n\n<li>1 e \u00bd colheres de sopa de azeite;<\/li>\n\n\n\n<li>25 g de queijo (de sua prefer\u00eancia);<\/li>\n\n\n\n<li>\u00bd colher de ch\u00e1 de p\u00e1prica defumada;<\/li>\n\n\n\n<li>150 g de tomate-cereja cortado ao meio.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo do arroz<\/strong><\/p>\n\n\n\n<p>Descasque a cebola, pique em pequenos peda\u00e7os e coloque na panela.<\/p>\n\n\n\n<p>Coloque um fio de azeite e doure os peda\u00e7os de cebola.<\/p>\n\n\n\n<p>Em seguida, coloque a \u00e1gua na panela.<\/p>\n\n\n\n<p>Quando come\u00e7ar a ferver, coloque o arroz e tempere com sal a gosto.<\/p>\n\n\n\n<p>Abaixe a temperatura do fogo e deixe cozinhar por 30 minutos ou at\u00e9 que toda \u00e1gua tenha sido absorvida.&nbsp;<\/p>\n\n\n\n<p>Ap\u00f3s o tempo, desligue o fogo e deixe a panela tampada.&nbsp;<\/p>\n\n\n\n<p><strong>Modo de preparo frango e guarni\u00e7\u00f5es<\/strong><\/p>\n\n\n\n<p>Descasque os dentes de alho.<\/p>\n\n\n\n<p>Em seguida, acrescente o azeite, o suco de lim\u00e3o, as raspas de meio lim\u00e3o e a p\u00e1prica. Misture tudo com uma colher.&nbsp;<\/p>\n\n\n\n<p>Coloque a mistura no frango e leve para assar.<\/p>\n\n\n\n<p>Em outro recipiente, acrescente o feij\u00e3o, o piment\u00e3o, a r\u00facula e o tomate. Misture tudo novamente.&nbsp;<\/p>\n\n\n\n<p><strong>Montagem<\/strong><\/p>\n\n\n\n<p>Coloque o arroz, a mistura com o feij\u00e3o e o frango com o queijo.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Ter\u00e7a-feira<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-terca-feira.jpg\" alt=\"Marmita saud\u00e1vel ter\u00e7a-feira\" class=\"wp-image-14905 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-terca-feira.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-terca-feira-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-terca-feira-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Que tal comer couve-flor na ter\u00e7a-feira?<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 couve-flor inteira;<\/li>\n\n\n\n<li>Sal e temperos a gosto;<\/li>\n\n\n\n<li>700 g de carne magra mo\u00edda;<\/li>\n\n\n\n<li>3\/4 x\u00edcara de leite desnatado;<\/li>\n\n\n\n<li>1 copo de molho de tomate caseiro ou pronto light;<\/li>\n\n\n\n<li>2 colheres (sopa) de requeij\u00e3o light ou creme de ricota light.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo da massa<\/strong><\/p>\n\n\n\n<p>Em uma panela com \u00e1gua, cozinhe a couve-flor at\u00e9 ficar bem mole.<\/p>\n\n\n\n<p>Ainda quente, com a ajuda de um garfo, amasse a couve-flor.<\/p>\n\n\n\n<p>No liquidificador, coloque o leite desnatado e adicione um pouco da couve-flor.<\/p>\n\n\n\n<p>Enquanto bate, v\u00e1 colocando aos poucos a couve-flor para atingir a consist\u00eancia homog\u00eanea.<\/p>\n\n\n\n<p>Para finalizar a massa, acrescente o creme de ricota ou requeij\u00e3o, o sal a gosto e bata mais um pouco.&nbsp;<\/p>\n\n\n\n<p><strong>Modo de preparo da carne mo\u00edda<\/strong><\/p>\n\n\n\n<p>Em uma panela m\u00e9dia, coloque 1\/3 de \u00e1gua e deixe ferver.<\/p>\n\n\n\n<p>Depois, adicione uma cebola picada.<\/p>\n\n\n\n<p>Quando estiver fervendo, acrescente a carne mo\u00edda e os temperos de sua prefer\u00eancia a gosto.<\/p>\n\n\n\n<p>Ap\u00f3s atingir o ponto do cozimento, adicione o molho de tomate.&nbsp;<\/p>\n\n\n\n<p><strong>Montagem<\/strong><\/p>\n\n\n\n<p>Coloque a carne mo\u00edda e, por cima, adicione o pur\u00ea de couve-flor. Se preferir, pode acrescentar uma colher de arroz integral.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Quarta-feira\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-quarta-feira.jpg\" alt=\"Marmita saud\u00e1vel quarta-feira\" class=\"wp-image-14906 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-quarta-feira.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-quarta-feira-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-quarta-feira-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Um refogado vai bem em qualquer refei\u00e7\u00e3o. Confira!<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alho e sal a gosto;<\/li>\n\n\n\n<li>Molho shoyu a gosto;<\/li>\n\n\n\n<li>Cenoura ralada a gosto;<\/li>\n\n\n\n<li>Repolho picadinho a gosto;<\/li>\n\n\n\n<li>1 colher cheia de manteiga;<\/li>\n\n\n\n<li>Salsinha e cebolinha a gosto;<\/li>\n\n\n\n<li>1 x\u00edcara de lentilha j\u00e1 cozida;<\/li>\n\n\n\n<li>2 x\u00edcaras de gr\u00e3o-de-bico cozido;<\/li>\n\n\n\n<li>1 x\u00edcara de soja granulada j\u00e1 hidratada;<\/li>\n\n\n\n<li>1 x\u00edcara de trigo para quibe j\u00e1 hidratado.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>Em uma panela, coloque o alho e refogue na manteiga.<\/p>\n\n\n\n<p>Quando estiver dourado, adicione os outros ingredientes e mexa bem.<\/p>\n\n\n\n<p>Deixe refogar tudo por cinco minutos ou at\u00e9 dourar.<\/p>\n\n\n\n<p><strong>Montagem<\/strong><\/p>\n\n\n\n<p>Coloque o refogado, uma salada de alface e tomate e, se preferir, uma colher de arroz branco.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Quinta-feira<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-quinta-feira.jpg\" alt=\"Marmita saud\u00e1vel quinta-feira\" class=\"wp-image-14907 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-quinta-feira.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-quinta-feira-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-quinta-feira-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">A parmegiana \u00e9 uma \u00f3tima sugest\u00e3o para comer na quinta-feira<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 ovo;<\/li>\n\n\n\n<li>Vinagre;<\/li>\n\n\n\n<li>Sal a gosto;<\/li>\n\n\n\n<li>3 dentes de alho;<\/li>\n\n\n\n<li>Mussarela a gosto;<\/li>\n\n\n\n<li>Queijo parmes\u00e3o a gosto;<\/li>\n\n\n\n<li>Pimenta-do-reino a gosto;<\/li>\n\n\n\n<li>Molho de tomate sem a\u00e7\u00facar;<\/li>\n\n\n\n<li>1 x\u00edcara de farinha de am\u00eandoas;<\/li>\n\n\n\n<li>1 bife grande de contrafil\u00e9 (ser\u00e1 dividido ao meio).<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo<\/strong><\/p>\n\n\n\n<p>Em uma t\u00e1bua, corte o bife ao meio.<\/p>\n\n\n\n<p>Em seguida, tempere com alho, sal, pimenta-do-reino e vinagre a gosto.<\/p>\n\n\n\n<p>Bata o ovo e tempere com sal e pimenta.<\/p>\n\n\n\n<p>Depois, molhe o bife no ovo e passe na farinha.<\/p>\n\n\n\n<p>Leve os bifes para assar no forno alto por 23 minutos.<\/p>\n\n\n\n<p>Quando estiverem assados, coloque-os em uma assadeira e acrescente o molho de tomate por cima.&nbsp;<\/p>\n\n\n\n<p>Adicione o queijo mussarela e o queijo parmes\u00e3o ralado.<\/p>\n\n\n\n<p>Leve ao forno m\u00e9dio at\u00e9 o queijo derreter.&nbsp;<\/p>\n\n\n\n<p><strong>Montagem<\/strong><\/p>\n\n\n\n<p>Coloque o bife \u00e0 parmegiana, queijo ralado e, se preferir, uma colher de arroz branco.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; Sexta-feira\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-sexta-feira.jpg\" alt=\"Marmita saud\u00e1vel sexta-feira\" class=\"wp-image-14908 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-sexta-feira.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-sexta-feira-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/04\/Marmita-saudavel-sexta-feira-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Para fechar a semana, aprenda essa deliciosa receita de br\u00f3colis com frango<\/figcaption><\/figure><\/div>\n\n\n<p><strong>&nbsp;Ingredientes&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 litro de molho branco;<\/li>\n\n\n\n<li>3 colheres de sopa de \u00f3leo;<\/li>\n\n\n\n<li>2 dentes de alho amassados;<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto;<\/li>\n\n\n\n<li>1 kg de fil\u00e9 de frango em cubos;<\/li>\n\n\n\n<li>1 colher de sopa de suco de lim\u00e3o;<\/li>\n\n\n\n<li>50 g de queijo parmes\u00e3o ralado;<\/li>\n\n\n\n<li>1 br\u00f3colis americano grande cortado em flores menores.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>Em um recipiente m\u00e9dio, coloque o frango e tempere com suco de lim\u00e3o, alho, sal e pimenta-do-reino. Mexa bem e deixe marinar por 20 minutos.<\/p>\n\n\n\n<p>Em uma panela, coloque o br\u00f3colis e cubra com \u00e1gua. Deixe cozinhar at\u00e9 ficar al dente.<\/p>\n\n\n\n<p>Ap\u00f3s o tempo do frango, leve-o para uma frigideira com \u00f3leo e refogue at\u00e9 dourar.&nbsp;<\/p>\n\n\n\n<p>Transfira o frango e o br\u00f3colis para um recipiente. Misture-os bem.<\/p>\n\n\n\n<p>Acrescente o molho branco e polvilhe o queijo parmes\u00e3o ralado.&nbsp;<\/p>\n\n\n\n<p>Leve ao forno preaquecido a 180 graus at\u00e9 dourar.<\/p>\n\n\n\n<p><strong>Montagem<\/strong><\/p>\n\n\n\n<p>Coloque o fil\u00e9 de frango com br\u00f3colis, o caldo do molho branco e uma colher de arroz.&nbsp;<\/p>\n\n\n\n<p>Gostou e quer preparar marmita saud\u00e1vel em casa? Lembre-se: se o seu objetivo for <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/como-ter-um-emagrecimento-saudavel\/\" target=\"_blank\" rel=\"noreferrer noopener\">emagrecimento saud\u00e1vel<\/a><\/strong> ou <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/11-alimentos-que-ajudam-a-ganhar-massa-muscular\/\" target=\"_blank\" rel=\"noreferrer noopener\">ganho de massa muscular<\/a><\/strong>, \u00e9 importante procurar a orienta\u00e7\u00e3o de um <a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/dia-do-nutricionista-curiosidade\/\"><strong>nutricionista<\/strong><\/a>.&nbsp;&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cad\u00ea os marmiteiros de plant\u00e3o? Al\u00e9m de ser uma \u00f3tima op\u00e7\u00e3o para quem vive na correria do dia a dia, a marmita saud\u00e1vel \u00e9 uma alternativa inteligente para as pessoas que desejam comer bem e ter mais economia no final do m\u00eas, tanto em casa quanto no trabalho.&nbsp; Pensando nisso, que tal preparar algumas marmitas [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":4921,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[55,1281,1282,380,1283],"class_list":["post-4914","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacao","tag-alimentacao-2","tag-marmita","tag-marmita-saudavel","tag-receita","tag-refeicoes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Marmita saud\u00e1vel: 5 op\u00e7\u00f5es de receitas para a semana<\/title>\n<meta name=\"description\" content=\"Algu\u00e9m aqui pediu marmita saud\u00e1vel? 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