What do Brazilians eat?

Weight loss products are not magical, and the significant contributor to weight management is dieting. Brazilians have caught the world’s attention in setting trends for diets that rapidly slim followers down.

Dieting may be confusing to follow, but the Brazilian diet plan is simple, healthy and in moderation.

Often, the diet follows a 3-meal plan. It is not uncommon to skip snacks, but any snacks are items on the breakfast menu. Portion sizes for main meals and sides range from 100 to 200 grams.

Although Brazil’s culture features complex and savory dishes, Brazilian diets for weight loss are easy to follow.

Below are samples of what you can expect for three meals a day on a typical Brazilian diet plan! So what do Brazilians eat?

1. Fruity Breakfasts

The best way to begin your day is with a fresh, juicy piece of fruit! Generally, you will have a drink, a piece of fruit, and maybe a miscellaneous item.


Typical Brazilian Diet

Typical Brazilian Diet – Drinks

Although you should always keep water in mind, the Brazilian diet commonly features natural juices as a primary liquid source to quench your morning thirst.

  • Apple juice
  • Orange juice
  • Pineapple juice
  • Carrot juice
  • Lean or plant-based Milk
  • Coffee

Typically, these healthy drinks will be your options for the other two meals as well. It is important to note that this trendy diet does not allow sugary or carbonated beverages.


Typical Brazilian Diet

Typical Brazilian Diet – Fruits

Fruits are the hot item for breakfast, and it is essential to mix up your intake throughout the week to give you a variety of nutrients

  • Orange
  • Mango
  • Papaya
  • Pineapple
  • Apple
  • Banana

Most often, one to two large pieces of fruit, such as a single banana or mango, is all you need to satisfy the diet requirements.

Miscellaneous Items

Typical Brazilian Diet

Typical Brazilian Diet -Tapioca pancake

Depending on how you choose to set up your dieting plan, especially if you only eat one piece of fruit, you could have an extra item on your breakfast plate.

  • 1-2 slices of whole-wheat toast
  • Hard or soft-boiled egg
  • Pao de queijo
  • Ricotta
  • Boiled sweet potato
  • Tapioca pancake
  • Granola

2. Light Lunches

Lunches in a Brazilian diet are not meant to be heavy on the stomach. A typical lunch involves a mostly lean protein and one or two sides; depending on your pick and portion size.


Typical Brazilian Diet

Typical Brazilian Diet – Feijoada

Protein is considered a macronutrient, or, something that the body needs consistently. Your Brazilian diet’s breakfast did not give you much protein yet so you should make sure to have protein for the remaining two meals.

For losing weight, most protein from meat should be lean and reduced-fat; limiting your intake of red meat.

  • Boiled Fish
  • Baked Chicken
  • Omelet
  • Feijoada
  • Grilled beef
  • Ham


Your side dishes for lunch are also relatively light for calorie consumption. The diet allows for one to two sides.

  • Vegetable salad (Tomato, Beets, Green leaf, onion, cucumber)
  • Cabbage leaves
  • Lettuce leaves
  • Piece of fruit
  • Slice of cheese
  • Sautéed spinach
  • Fruit salad
  • Lentils
  • Roasted eggplant
  • Rice and beans

3. Low-Calorie Dinners

Last for the day is a filling breakfast. Don’t be scared to eat carbs for this meal! Carbs are still an essential part of nutrition, and the key to balancing is moderation.


For dinner, some more substantial meat options are available, as well as hearty soups.

  • Boiled Fish
  • Boiled egg
  • Liver
  • Fried egg
  • Beans
  • Chicken with vegetable soup
  • Mushroom soup
  • Meatballs

Healthy Sides

Next, prepare your main dinner dish with a delicious side. Choose one on average but include two if you skip a starchy option.

  • Lettuce
  • Peas
  • Piece of fruit
  • Zucchini
  • Carrots
  • Vegetable soup
  • Steamed green beans


Starches are important – in moderation – for energy, so don’t view this part of the diet as taboo!

  • 2 Boiled potatoes
  • 1 Bread piece
  • Rice
  • French bread roll
  • Pasta
  • Couscous

4. Snacks

Although it is better to avoid snacks if possible, a glance at acceptable snacks (similar to the breakfast portion) include:

  • A glass of fruit juice
  • Piece of fruit
  • A hard-boiled egg
  • One piece of toast
  • Coffee

What do Brazilians People Eat?

Losing weight is challenging, but Brazilians know how to diet in an easy way that highlights nutritious food.

Stick to three meals a day and only select healthy items from breakfast if you need a snack. Fruit juice is a tasty way to get nutrients and avoid unhealthy drinks – be sure to drink water still.

Make sure to speak with your doctor or nutritionist to monitor your health. Sooner rather than later, you will have to purchase new clothes for your impressive Brazilian body!

Brazilian diet side effects

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