Dongosolo Lakudya Zakudya Pamphepete mwa 2013: Mwezi 1

Zamkati

• Chakudya cham'mawa
• Chakudya chamadzulo
• Malingaliro Akozetsa Zakudya Zabwino
• Chakudya chamadzulo
• Maphikidwe
• Onaninso za

Kupeza mimba yosalala, ntchafu zowonda, ndikuthinitsa ndi njira ziwiri. Gawo loyamba ndikuzindikira mayendedwe athu a Chilimwe SHAPE Up, koma ngati simusinthanso zomwe mumadya, minofu yomwe yadulidwa kumeneyi ibisala pansi pamafuta. Lowetsani pulogalamu yanu, yopangidwa ndi Jackie Newgent, R.D., wolemba Maphikidwe a 1,000 Otsika Kalori. Chodzaza ndi zakudya zokoma, zokhutiritsa, ndizogwirizana ndi zosowa zanu (mwachitsanzo, wopanda gluten, mwachitsanzo, kapena wosadya nyama) komanso moyo wanu (gourmet cook versus on the-go-eater) -chifungulo chofunikira kuti musakanike ndi regimen ndikuwona zotsatira zazitali . Idyani zopatsa mphamvu pafupifupi 1,600 patsiku kutsatira imodzi mwamapulani awa ndipo mudzakhala okonzeka kutulutsa bikini yatsopano pofika Tsiku la Chikumbutso! Pitilizani kwa miyezi itatu (tikhala tikupereka zakudya zina zathanzi kotero onetsetsani kuti mwayambiranso!) Ndipo mutha kutaya mapaundi 10 kapena kupitilira apo. Mukuyembekezera chiyani? Fufuzani!

Chakudya cham'mawa

Cholinga cha 370 mpaka 400 calories

CHITSANZO

Soseji ndi Oat "Grits"

1 ½ makapu ophika oatmeal odulidwa ndi chitsulo wokhala ndi 1 ounce wosungunuka tchizi wambuzi, 3 akanadulidwa tomato wouma dzuwa, 1 ounce wochepetsedwa pang'ono soseji ya nkhuku, supuni 1 yodulidwa basil watsopano, ndi tsabola watsopano wakuda kuti alawe.

{400 MAKALORI}

OPANDA ZOUNDANITSA

Huevos Mpikisano [chithunzi]

Dzira 1 ndi azungu awiri a dzira lophwanyidwa ndi ¼ chikho cha tsabola wodulidwa Jack tchizi, ¼ chikho chodulidwa Hass avocado, mchere wa m'nyanja ndi tsabola wakuda kuti mulawe; 6 tchipisi timbewu tating'onoting'ono tomwe timakhala ndi supuni 3 pico de gallo; 2-ounce chinanazi mphero

{400 MAKALORI}

WAMALONDA

Skinny Scallion Bagel

1 bagel wa tirigu wathunthu wopyapyala wokhala ndi supuni 3 ya Neufchâtel tchizi, 1 minced scallion, ndi ½ supuni yothira nthangala za sitsamba; 15.2-ounce botolo karoti madzi ndi ginger watsopano grated kulawa

{370 ZAKALORI}

PAMODZI

Starbucks Sipinachi & Kukutira Kwa Chakudya Cham'mawa

wophatikizidwa ndi grande (16-ounce) wowonda (nonfat) iced caffe latte wothiridwa ndi sinamoni

{380 MAKALORI}

Chakudya chamadzulo

Yesani 430 mpaka 470 calories

CHITSANZO

Zakudya Zakudya Zakudya Zakudya Zam'madzi ku Thai [chithunzi]

Ma ounces 2 ophika ndi kuziziritsa soba Zakudyazi wothiridwa ndi supuni 3 za msuzi wa mtedza wa ku Thailand, 10 nsomba zazing'ono zophikidwa kale, kapu ½ wodulidwa wodulidwa tsabola wofiira, ½ chikho chodulidwa nkhaka ya Chingerezi, ndi cilantro kuti mulawe; Finyani mphero ya laimu pamwamba

{440 MAKALORI}

OPANDA ZOUNDANITSA

California Chicken Saladi

4 ma ounces owotchera mawere a nkhuku osakanizidwa osakanizidwa ndi 1 apurikoti wouma bwino, supuni 1 yosalala mafuta aku yogurt achi Greek, supuni 2 tiyi ya lowfat mayonesi, supuni 1 cider viniga, supuni 1 yodulidwa walnuts, uzitsine mchere wamchere, ndi tarragon watsopano kuti alawe; Phesi la udzu winawake 1 ndi ma crackers a mpunga 10 mbali kuti atenge saladi

{430 CALORIES}

WAMALONDA

Mediterranean Plate

1 lalikulu lambewu pita pamodzi ndi 1 chikho cha tomato chitumbuwa, 6 azitona za Kalamata, 1 ounce cubed feta, ndi ¼ cup hummus

{430 CALORIES}

PAMODZI

Msuzi wa Black Bean wa Applebee

ophatikizidwa ndi saladi ya Kaisara

{470 MAKALORI}

Malingaliro Akozetsa Zakudya Zabwino

Yesani 130 mpaka 160 zopatsa mphamvu

CHITSANZO

Mtima wa Artichoke ndi Pistachio Saladi

Makapu awiri mesclun amadyera oponyedwa ndi ½ chikho atitchoku mitima ndi 15 pistachios wokazinga; thirani supuni 1 rasipiberi vinaigrette

{Makoloni 140}

OPANDA ZOUNDANITSA

Edamame[chithunzi]

¼ chikho pang'ono mchere, youma-wokazinga edamame

{130 MAKALORI}

WAMALONDA

Kaloti ndi Hummus

Supuni 3 zokometsera chikasu cha mphodza zachikasu ndi kaloti 8 zazing'ono

{Makoloni 160}

PAMODZI

Kuyenda Panda Express Veggie Spring

{160 KALORI}

Chakudya chamadzulo

Ganizirani zopatsa mphamvu 420 mpaka 460

CHITSANZO

Salmon ya Cajun

5 ounces salimoni wamtchire wopakidwa ndi ¾ supuni ya tiyi ya Cajun zokometsera ndi mapesi 7 a katsitsumzukwa oponyedwa mu supuni imodzi ya mafuta a azitona, yokazinga kwa mphindi 12 pa 400˚F; perekani ¾ chikho cha mpunga wofiirira wofufumitsa wokhala ndi supuni imodzi yosungunuka chives watsopano ndi supuni imodzi yophika maamondi odulidwa; zokongoletsa nsomba ndi mandimu zest kulawa

{460 CALORIES}

OPANDA ZOUNDANITSA

Ng'ombe Zaku Middle East ndi squash Kebabs

Mafuta okwana ma ounces atatu a ng'ombe ndi sikwashi wachikasu wachilimwe wokhala ndi sinamoni wambiri ndi skewered; perekani limodzi ndi 1 chikho cha quinoa chophika choponyedwa ndi supuni 2 zophika mtedza wa paini, masupuni awiri odulidwa timbewu tonunkhira, ndi supuni 1 yamafuta; zokongoletsa ndi mphero ya mandimu

{450 MAKALORI}

WAMALONDA

Bell Pepper ndi Bella Pizzette [chithunzi]

Pita 1 wopanda tirigu wokwanira wokhala ndi supuni 1 ya maolivi, ½ chikho chopangira mozzarella, ½ chikho chidulira bowa wa bella, ½ chikho chopaka tsabola wofiira ndi wobiriwira, 1 anyezi wodulidwa wofiira (wopatulidwa mphete), 1 wodulidwa pang'ono clove adyo, ndi supuni 2 Pecorino Romano; kuphika pa 450 ° F kwa mphindi 25 kapena mpaka khirisipi

{460 CALORIES}

PAMODZI

Olive Garden Lasagna Primavera Ndi Nkhuku Yophika

{420 CALORIES}

Maphikidwe

Cholinga cha makilogalamu 180 mpaka 210

CHITSANZO

Caramel Sundae [chithunzi]

½ chikho cha nondairy vanila mchere wozizira wothira ndi supuni 1 yotentha yamchere ya caramel msuzi

{180 MACALORI}

OPANDA ZOUNDANITSA

Tchizi ndi Cherries

1 chikho chamatcheri atsopano ndi 1 ounce odulidwa achikulire lakuthwa cheddar

{210 KALORI}

WAMALONDA

Berry Delight

1 ½ makapu osenda sitiroberi oponyedwa ndi supuni 1 yoyera ya basamu ndi supuni 1 ya timadzi tokoma; Mabwalo awiri-inchi 1 (pafupifupi ola limodzi) chokoleti chakuda

{190 MAKALORI}

PAMODZI

Jamba Madzi Jazzy Java Chokoleti Chosungunuka Chosakaniza

{210 MAKALORI}

Onaninso za