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Diciamo che i grassi vanno limitati/evitati nel pasto post-wo, ma se vuoi aggiungere un filo d'olio giusto per condire un po' il riso (tipo 5 gr) non è una tragedia.
Il pre-nanna è il pasto facoltativo per eccellenza (soprattutto in massa), puoi benissimo evitarlo.
A pranzo 150 gr di pollo/tacchino contengono molte più proteine di 80 gr di tonno, stai attento alle sostituzioni.
I conteggi totali della tua giornata tipo (kcal e macro) quali sono?
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piuttosto li aggiungi in altri momenti della giornata
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