{"id":8982,"date":"2024-07-29T07:30:00","date_gmt":"2024-07-29T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=8982"},"modified":"2025-07-29T16:25:08","modified_gmt":"2025-07-29T19:25:08","slug":"lanches-vegetarianos-3-receitas-saudaveis","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/alimentacao\/lanches-vegetarianos-3-receitas-saudaveis\/","title":{"rendered":"Lanches vegetarianos: 3 receitas saud\u00e1veis"},"content":{"rendered":"\n<p>Bateu aquela vontade de comer algum alimento saud\u00e1vel, saboroso e r\u00e1pido de preparar? Os <strong>lanches vegetarianos<\/strong> s\u00e3o excelentes op\u00e7\u00f5es para todas as pessoas, principalmente para aquelas que n\u00e3o consomem prote\u00edna animal, como carne, frango ou peixe.\u00a0<\/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\/2024\/07\/lanches-vegetarianos.jpg\" alt=\"lanches vegetarianos\" class=\"wp-image-8984 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/lanches-vegetarianos.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/lanches-vegetarianos-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\">Os lanches vegetarianos s\u00e3o op\u00e7\u00f5es nutritivas e saud\u00e1veis<\/figcaption><\/figure><\/div>\n\n\n<p>Gostou e quer incluir algumas receitas de lanches vegetarianos na sua rotina? Antes de ensinar o passo a passo, com ingredientes e modo de preparo, n\u00f3s vamos responder algumas d\u00favidas sobre o consumo desses alimentos:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"#Quais-ingredientes-usar-no-lanche-vegetariano\">Quais ingredientes usar no lanche vegetariano?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#E-possivel-ganhar-massa-muscular-consumindo-lanche-vegetariano\">\u00c9 poss\u00edvel ganhar massa muscular consumindo lanche vegetariano?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#O-lanche-vegetariano-ajuda-no-processo-de-emagrecimento\">O lanche vegetariano ajuda no processo de emagrecimento?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#3-receitas-de-lanches-vegetarianos\">3 receitas de lanches vegetarianos.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-ingredientes-usar-no-lanche-vegetariano\">Quais ingredientes usar no lanche vegetariano?<\/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\/2024\/07\/lanches-vegetarianos-pessoa-cortando-vegetais.jpg\" alt=\"pessoa cortando vegetais \" class=\"wp-image-8985 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/lanches-vegetarianos-pessoa-cortando-vegetais.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/lanches-vegetarianos-pessoa-cortando-vegetais-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\">Os vegetais s\u00e3o \u00f3timas op\u00e7\u00f5es nos lanches vegetarianos <\/figcaption><\/figure><\/div>\n\n\n<p>A dieta vegetariana faz uso apenas de alimentos de origem vegetal, como, por exemplo, sementes, frutas, verduras, legumes e cereais integrais.\u00a0<\/p>\n\n\n\n<p>Portanto, no que diz respeito ao consumo de prote\u00ednas de origem animal, como as carnes bovina, su\u00edna e\/ou cordeiro, s\u00e3o exclu\u00eddas da alimenta\u00e7\u00e3o e, por isso, n\u00e3o v\u00e3o compor os ingredientes de um lanche vegetariano.\u00a0\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"E-possivel-ganhar-massa-muscular-consumindo-lanche-vegetariano\">\u00c9 poss\u00edvel ganhar massa muscular consumindo lanche vegetariano?<\/h2>\n\n\n\n<p>Se o seu objetivo \u00e9 ganhar massa muscular por meio de uma dieta vegetariana, saiba que \u00e9 poss\u00edvel desde que voc\u00ea tenha o acompanhamento nutricional para alcan\u00e7ar os seus objetivos.\u00a0<\/p>\n\n\n\n<p>Al\u00e9m disso, a nutricionista Marina Tavares, formada na Universidade S\u00e3o Judas Tadeu, comenta: \u201cdesde que seja bem planejado para fornecer todos os nutrientes necess\u00e1rios para o crescimento muscular\u201d.\u00a0<\/p>\n\n\n\n<p>Portanto, \u00e9 importante procurar um profissional para montar um planejamento alimentar com todos os nutrientes respons\u00e1veis pela constru\u00e7\u00e3o de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/dieta-vegana-para-hipertrofia\/\" target=\"_blank\" rel=\"noreferrer noopener\">ganho de massa muscular<\/a><\/strong> e, sobretudo, com a reposi\u00e7\u00e3o correta dos alimentos, combinado?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"O-lanche-vegetariano-ajuda-no-processo-de-emagrecimento\">O lanche vegetariano ajuda no processo de emagrecimento?<\/h2>\n\n\n\n<p>N\u00e3o seria o lanche em si, mas os ingredientes usados no preparo deste alimento, sendo um grande aliado no <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/como-ter-um-emagrecimento-saudavel\/\" target=\"_blank\" rel=\"noreferrer noopener\">processo de emagrecimento<\/a><\/strong>. Al\u00e9m disso, tudo depender\u00e1 do plano alimentar para que os resultados sejam eficazes. \u201cDesde que seja composto por alimentos saud\u00e1veis, equilibrados e consumidos como parte de uma <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/alimentacao-saudavel-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">dieta saud\u00e1vel<\/a><\/strong> e controlada em<strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/o-que-sao-calorias\/\" target=\"_blank\" rel=\"noreferrer noopener\"> calorias<\/a><\/strong>\u201d, comenta a nutricionista.\u00a0<\/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\/2024\/07\/lanches-vegetarianos-crepioca.jpg\" alt=\"crepioca \" class=\"wp-image-8986 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/lanches-vegetarianos-crepioca.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/lanches-vegetarianos-crepioca-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 algumas ideias de receitas<\/figcaption><\/figure><\/div>\n\n\n<p>Tratando-se de um alimento rico em prote\u00edna vegetal, o aumento de saciedade \u00e9 maior devido \u00e0 presen\u00e7a de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/o-que-sao-fibras-alimentares\/\" target=\"_blank\" rel=\"noreferrer noopener\">fibras alimentares<\/a><\/strong>, reduzindo a vontade de comer fora do hor\u00e1rio, por exemplo.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-receitas-de-lanches-vegetarianos\">3 receitas de lanches vegetarianos<\/h2>\n\n\n\n<p>Agora que voc\u00ea j\u00e1 sabe quais s\u00e3o alguns dos ingredientes que podem ser usados no preparo de lanches vegetarianos e como ele pode se encaixar em diferentes tipos de objetivos, como ganho de massa muscular e\/ou emagrecimento, que tal preparar algumas receitas?\u00a0<\/p>\n\n\n\n<p>A nutricionista comenta que os lanches vegetarianos podem ser consumidos em diferentes situa\u00e7\u00f5es: \u201ccaf\u00e9 da manh\u00e3, lanches intermedi\u00e1rios e at\u00e9 mesmo como p\u00f3s-treino se inclu\u00eddas as quantidades necess\u00e1rias de prote\u00ednas e carboidratos\u201d. Vamos l\u00e1?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 \u2013 Guacamole com chips\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\/2024\/07\/Guacamole-com-chips-.jpg\" alt=\"Guacamole com chips\u00a0\" class=\"wp-image-12955 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Guacamole-com-chips-.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Guacamole-com-chips--300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Guacamole-com-chips--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\">Aprenda o passo a passo deste guacamole com chips\u00a0<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/receitas-com-abacate-5-deliciosas-opcoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">abacates<\/a><\/strong>;<\/li>\n\n\n\n<li>\u00bd cebola roxa picadinha;<\/li>\n\n\n\n<li>\u00bd x\u00edcara de (ch\u00e1) de coentro fresco picado;<\/li>\n\n\n\n<li>1 colher (sopa) de suco de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/beneficios-do-limao-quais-sao\/\" target=\"_blank\" rel=\"noreferrer noopener\">lim\u00e3o<\/a><\/strong>;<\/li>\n\n\n\n<li>Sal a gosto;<\/li>\n\n\n\n<li>Pimenta-preta a gosto;<\/li>\n\n\n\n<li>Chips pronto.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo\u00a0<\/strong><\/p>\n\n\n\n<p>Primeiro, descasque os abacates e pique-os.<\/p>\n\n\n\n<p>Em seguida, coloque os abacates picados e os demais ingredientes. Misture tudo.\u00a0<\/p>\n\n\n\n<p>Quando atingir a consist\u00eancia de guacamole, sirva com chips.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2 \u2013 Crepioca com aveia\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\/2024\/07\/Crepioca-com-aveia-.jpg\" alt=\"Crepioca com aveia\u00a0\" class=\"wp-image-12957 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Crepioca-com-aveia-.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Crepioca-com-aveia--300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Crepioca-com-aveia--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\">J\u00e1 experimentou uma crepioca com aveia? Confira receita!<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 colheres (sopa) de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/receitas-com-aveia-5-opcoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">aveia<\/a><\/strong> em flocos;<\/li>\n\n\n\n<li>2 colheres (sopa) de \u00e1gua morna;<\/li>\n\n\n\n<li>1 ovo;<\/li>\n\n\n\n<li>1 florete de br\u00f3colis picado;<\/li>\n\n\n\n<li>1\/2 tomate picado;<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto;<\/li>\n\n\n\n<li>20 g de mussarela light.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo\u00a0<\/strong><\/p>\n\n\n\n<p>Em um recipiente, coloque a aveia em flocos e a \u00e1gua morna. Deixe hidratar por sete minutos.\u00a0<\/p>\n\n\n\n<p>Ap\u00f3s o tempo, adicione o ovo, o sal e a pimenta-do-reino. Misture bem.<\/p>\n\n\n\n<p>Numa frigideira untada, coloque a mistura no fogo baixo e deixe cozinhar.\u00a0<\/p>\n\n\n\n<p>Adicione os ingredientes do recheio na metade da crepioca e feche.\u00a0<\/p>\n\n\n\n<p>Ap\u00f3s derreter o queijo, sirva-se em seguida.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3 \u2013 Panqueca de ma\u00e7\u00e3<\/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\/2024\/07\/Panqueca-de-maca.jpg\" alt=\"Panqueca de ma\u00e7\u00e3\" class=\"wp-image-12958 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Panqueca-de-maca.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Panqueca-de-maca-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2024\/07\/Panqueca-de-maca-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\">Essa deliciosa panqueca de ma\u00e7\u00e3 \u00e9 perfeita em qualquer momento do dia<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 ovos;<\/li>\n\n\n\n<li>1 x\u00edcara (ch\u00e1) de \u00e1gua;<\/li>\n\n\n\n<li>1 x\u00edcara (ch\u00e1) de farinha de aveia;<\/li>\n\n\n\n<li>4 colheres (sopa) de leite em p\u00f3 vegetal;<\/li>\n\n\n\n<li>1 colher (sopa) de creme vegetal;<\/li>\n\n\n\n<li>1 colher (sopa) de fermento em p\u00f3;<\/li>\n\n\n\n<li>4 colheres (sopa) de mel;<\/li>\n\n\n\n<li>2 ma\u00e7\u00e3s;<\/li>\n\n\n\n<li>1\/2 (ch\u00e1) de canela em p\u00f3.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo\u00a0<\/strong><\/p>\n\n\n\n<p>No liquidificador, coloque todos os ingredientes, com exce\u00e7\u00e3o da ma\u00e7\u00e3, do mel e da canela.\u00a0<\/p>\n\n\n\n<p>Misture tudo at\u00e9 ficar com a consist\u00eancia homog\u00eanea. Reserve ao lado.<\/p>\n\n\n\n<p>Depois, corte as ma\u00e7\u00e3s em fatias finas e reserve-as.\u00a0<\/p>\n\n\n\n<p>Numa frigideira untada, coloque uma concha da massa da panqueca e adicione as fatias de ma\u00e7\u00e3.\u00a0<\/p>\n\n\n\n<p>Quando dourar de um lado, vire-a para dourar do outro lado tamb\u00e9m.<\/p>\n\n\n\n<p>Ap\u00f3s finalizar, adicione o mel e a canela por cima.\u00a0<\/p>\n\n\n\n<p>Bom apetite.\u00a0<\/p>\n\n\n\n<p>Tr\u00eas op\u00e7\u00f5es f\u00e1ceis, saborosas e, sobretudo, vegetarianas. Se fizer em casa alguma dessas ideias de receitas, tire uma foto e marque a gente no Instagram: <strong><a href=\"https:\/\/www.instagram.com\/totalpass\/\" target=\"_blank\" rel=\"noreferrer noopener\">@TotalPass.<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bateu aquela vontade de comer algum alimento saud\u00e1vel, saboroso e r\u00e1pido de preparar? Os lanches vegetarianos s\u00e3o excelentes op\u00e7\u00f5es para todas as pessoas, principalmente para aquelas que n\u00e3o consomem prote\u00edna animal, como carne, frango ou peixe.\u00a0 Gostou e quer incluir algumas receitas de lanches vegetarianos na sua rotina? Antes de ensinar o passo a passo, [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":8984,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[60],"tags":[55,370,866,2370,100,2371],"class_list":["post-8982","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacao","tag-alimentacao-2","tag-emagrecimento","tag-ganho-de-massa-muscular","tag-lanches-vegetarianos","tag-receitas-saudaveis","tag-vegetariano"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Lanches vegetarianos: 3 receitas saud\u00e1veis<\/title>\n<meta name=\"description\" content=\"\u00c9 hora de preparar alguns lanches vegetarianos. 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