{"id":3293,"date":"2026-03-26T13:52:28","date_gmt":"2026-03-26T16:52:28","guid":{"rendered":"https:\/\/www.samsclub.com.br\/blog\/?p=3293"},"modified":"2026-03-26T14:08:26","modified_gmt":"2026-03-26T17:08:26","slug":"receitas-para-um-almoco-rapido-pratico-e-saudavel","status":"publish","type":"post","link":"https:\/\/www.samsclub.com.br\/blog\/comer-e-beber\/dicas-de-alimentacao-saudavel\/receitas-para-um-almoco-rapido-pratico-e-saudavel\/","title":{"rendered":"Receitas para um almo\u00e7o r\u00e1pido, pr\u00e1tico e saud\u00e1vel"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Com a rotina cada vez mais corrida, encontrar tempo para preparar um almo\u00e7o equilibrado pode parecer um desafio. Mas a verdade \u00e9 que \u00e9 poss\u00edvel <\/span><b>montar um almo\u00e7o r\u00e1pido, nutritivo e muito saboroso em apenas 30 minutos<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Neste conte\u00fado, voc\u00ea vai encontrar ideias pr\u00e1ticas de pratos que combinam prote\u00ednas, carboidratos e <\/span><a href=\"https:\/\/www.samsclub.com.br\/hortifruti\/legumes\"><span style=\"font-weight: 400;\">legumes<\/span><\/a><span style=\"font-weight: 400;\"> na medida certa, perfeitas para quem quer comer bem mesmo nos dias mais corridos. Confira!<\/span><\/p>\n<h2><\/h2>\n<h2><span style=\"font-weight: 400;\">5 receitas para um almo\u00e7o r\u00e1pido e nutritivo<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A seguir, confira 5 ideias para um almo\u00e7o r\u00e1pido, equilibrado e f\u00e1cil de preparar em at\u00e9 30 minutos.\u00a0<\/span><\/p>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400;\">1. Frango grelhado com legumes salteados&lt;<\/span><\/h3>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Rendimento<\/b><\/p>\n<p><span style=\"font-weight: 400;\">2 por\u00e7\u00f5es<\/span><\/td>\n<td><b>Tempo de preparo<\/b><\/p>\n<p><span style=\"font-weight: 400;\">25 minutos<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><b>Ingredientes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 fil\u00e9s de peito de <\/span><a href=\"https:\/\/www.samsclub.com.br\/acougue\/frango\"><span style=\"font-weight: 400;\">frango<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 abobrinha em rodelas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cenoura em tiras<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cebola roxa fatiada<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.samsclub.com.br\/mercearia\/azeites-e-oleos\/azeites\"><span style=\"font-weight: 400;\">Azeite<\/span><\/a><span style=\"font-weight: 400;\">, sal, pimenta e alho a gosto<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Modo de preparo<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempere o frango com sal, pimenta e alho.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grelhe os fil\u00e9s em uma frigideira quente com azeite at\u00e9 dourar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Na mesma frigideira, salteie os legumes rapidamente at\u00e9 ficarem macios, por\u00e9m crocantes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sirva o frango acompanhado dos legumes.<\/span><\/li>\n<\/ol>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400;\">2. Macarr\u00e3o integral com atum e tomate<\/span><\/h3>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Rendimento<\/b><\/p>\n<p><span style=\"font-weight: 400;\">2 por\u00e7\u00f5es<\/span><\/td>\n<td><b>Tempo de preparo<\/b><\/p>\n<p><span style=\"font-weight: 400;\">20 minutos<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><b>Ingredientes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">200 g de <\/span><a href=\"https:\/\/www.samsclub.com.br\/mercearia\/massas-molhos-e-cremes\/macarroes\"><span style=\"font-weight: 400;\">macarr\u00e3o<\/span><\/a><span style=\"font-weight: 400;\"> integral<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 lata de <\/span><a href=\"https:\/\/www.samsclub.com.br\/mercearia\/conservas-e-enlatados\/atum\"><span style=\"font-weight: 400;\">atum<\/span><\/a><span style=\"font-weight: 400;\"> s\u00f3lido<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 <\/span><a href=\"https:\/\/www.samsclub.com.br\/tomate-italiano-aprox-700g-2200000000002\/p\"><span style=\"font-weight: 400;\">tomate<\/span><\/a><span style=\"font-weight: 400;\"> picado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cebola picada<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Azeite, sal e ervas a gosto<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Modo de preparo<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cozinhe o macarr\u00e3o conforme as instru\u00e7\u00f5es da embalagem.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refogue a cebola no azeite, acrescente o tomate e o atum escorrido.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Misture o macarr\u00e3o ao molho, ajuste os temperos e finalize com ervas.<\/span><\/li>\n<\/ol>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400;\">3. Bowl de arroz, ovo e legumes<\/span><\/h3>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Rendimento<\/b><\/p>\n<p><span style=\"font-weight: 400;\">1 por\u00e7\u00f5es<\/span><\/td>\n<td><b>Tempo de preparo<\/b><\/p>\n<p><span style=\"font-weight: 400;\">15 minutos<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><b>Ingredientes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 x\u00edcara de <\/span><a href=\"https:\/\/www.samsclub.com.br\/mercearia\/arroz-e-feijao\/arroz-branco\"><span style=\"font-weight: 400;\">arroz<\/span><\/a><span style=\"font-weight: 400;\"> cozido<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 <\/span><a href=\"https:\/\/www.samsclub.com.br\/hortifruti\/ovos\"><span style=\"font-weight: 400;\">ovo<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 x\u00edcara de <\/span><a href=\"https:\/\/www.samsclub.com.br\/brocolis-congelado-members-mark-pacote-1-02kg-7891737012298\/p\"><span style=\"font-weight: 400;\">br\u00f3colis<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 x\u00edcara de cenoura ralada<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sal e azeite a gosto<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Modo de preparo<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cozinhe ou salteie rapidamente os legumes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frite ou cozinhe o ovo conforme sua prefer\u00eancia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monte o bowl com o arroz, os legumes e o ovo por cima.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finalize com azeite e sal.<\/span><\/li>\n<\/ol>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400;\">4. Wrap integral de frango desfiado<\/span><\/h3>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Rendimento<\/b><\/p>\n<p><span style=\"font-weight: 400;\">2 unidades<\/span><\/td>\n<td><b>Tempo de preparo<\/b><\/p>\n<p><span style=\"font-weight: 400;\">20 minutos<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><b>Ingredientes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tortilhas integrais<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 x\u00edcara de frango cozido e desfiado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.samsclub.com.br\/alface-crespa-hidroponica-7898108110010\/p\"><span style=\"font-weight: 400;\">Alface<\/span><\/a><span style=\"font-weight: 400;\"> picada<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomate em cubos<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.samsclub.com.br\/frios-e-laticinios\/leites-e-iogurtes\/iogurtes\"><span style=\"font-weight: 400;\">Iogurte<\/span><\/a><span style=\"font-weight: 400;\"> natural ou requeij\u00e3o light<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Modo de preparo<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aque\u00e7a levemente as tortilhas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recheie com frango, alface e tomate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acrescente o iogurte ou requeij\u00e3o e enrole.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sirva imediatamente.<\/span><\/li>\n<\/ol>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400;\">5. Fil\u00e9 de peixe grelhado com pur\u00ea de batata<\/span><\/h3>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Rendimento<\/b><\/p>\n<p><span style=\"font-weight: 400;\">2 por\u00e7\u00f5es<\/span><\/td>\n<td><b>Tempo de preparo<\/b><\/p>\n<p><span style=\"font-weight: 400;\">30 minutos<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><b>Ingredientes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 fil\u00e9s de <\/span><a href=\"https:\/\/www.samsclub.com.br\/congelados\/carnes\/peixes\"><span style=\"font-weight: 400;\">peixe<\/span><\/a><span style=\"font-weight: 400;\"> (til\u00e1pia ou merluza)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 batatas m\u00e9dias<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 colher de <\/span><a href=\"https:\/\/www.samsclub.com.br\/frios-e-laticinios\/manteiga-e-margarina\/manteiga-e-margarina\"><span style=\"font-weight: 400;\">manteiga<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sal, pimenta e lim\u00e3o a gosto<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Modo de preparo<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cozinhe as batatas, amasse e misture com manteiga e sal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempere o peixe com lim\u00e3o, sal e pimenta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grelhe em frigideira antiaderente at\u00e9 dourar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sirva o peixe com o pur\u00ea.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Garanta os ingredientes para essas receitas com economia e praticidade no Sam\u2019s Club<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Preparar um almo\u00e7o r\u00e1pido, nutritivo e saboroso fica ainda mais f\u00e1cil quando voc\u00ea conta com o <\/span><a href=\"https:\/\/www.samsclub.com.br\/\"><b>Sam\u2019s Club<\/b><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No clube, \u00e9 poss\u00edvel encontrar prote\u00ednas de qualidade, gr\u00e3os, massas integrais, legumes, temperos e outros ingredientes essenciais em <\/span><b>embalagens econ\u00f4micas<\/b><span style=\"font-weight: 400;\">, al\u00e9m de op\u00e7\u00f5es importadas e da marca exclusiva <\/span><a href=\"https:\/\/www.samsclub.com.br\/members-mark\"><b>Member\u2019s Mark<\/b><\/a><span style=\"font-weight: 400;\">, que unem qualidade e \u00f3timo custo-benef\u00edcio.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Se torne s\u00f3cio e aproveite todas as vantagens de fazer parte do maior clube de compras do Brasil.<\/span><\/p>\n<p><a href=\"https:\/\/sejasocio.samsclub.com.br\/index.php\/assine-agora-o-sams\/?utm_source=blog&amp;utm_medium=banner\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-2991\" src=\"https:\/\/wstatics.samsclub.com.br\/blog\/wp-content\/uploads\/c6f0a355-banner-blog-sams.webp\" alt=\"\" width=\"750\" height=\"110\" srcset=\"https:\/\/wstatics.samsclub.com.br\/blog\/wp-content\/uploads\/c6f0a355-banner-blog-sams.webp 750w, https:\/\/wstatics.samsclub.com.br\/blog\/wp-content\/uploads\/c6f0a355-banner-blog-sams.webp 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Com a rotina cada vez mais corrida, encontrar tempo para preparar um almo\u00e7o equilibrado pode parecer um desafio. Mas a verdade \u00e9 que \u00e9 poss\u00edvel montar um almo\u00e7o r\u00e1pido, nutritivo e muito saboroso em apenas 30 minutos. Neste conte\u00fado, voc\u00ea vai encontrar ideias pr\u00e1ticas de pratos que combinam prote\u00ednas, carboidratos e legumes na medida certa, [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":3305,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"inline_featured_image":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[10],"tags":[],"class_list":["post-3293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dicas-de-alimentacao-saudavel"],"_links":{"self":[{"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/posts\/3293","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/comments?post=3293"}],"version-history":[{"count":1,"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/posts\/3293\/revisions"}],"predecessor-version":[{"id":3294,"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/posts\/3293\/revisions\/3294"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/media\/3305"}],"wp:attachment":[{"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/media?parent=3293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/categories?post=3293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.samsclub.com.br\/blog\/wp-json\/wp\/v2\/tags?post=3293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}