Zakudya Zam'makalabu a Sam Zomwe Muyenera Kuwonjeza m'Galimoto Yanu, Malinga ndi A Dietitians

Zamkati

• Sam's Club Grocery List #1
• Mndandanda Wogulitsa Zakudya za Sam # 2
• Mndandanda Wogulitsa Zakudya za Sam # 3
• Onaninso za

Mukafuna kusungitsa mabotolo 12 a ketchup a BBQ oyandikana nawo, mabokosi a 3lb a chimanga kuti mupatse ana anu mwezi wonse, kapena chidebe chochuluka cha NUGGS chodzala ndi mbewu mukamangomva kuphika, pali mwayi wabwino kuti mupite ku Sam's Club (ngati muli ndi umembala wapachaka wa $ 45, ndithudi). Mutha kuwuluka pakati pa timipata, ndikutulutsa zinthu zanu zonse m'galimoto yanu, ndikutuluka pakhomo mphindi 20 mosabisa.

Kuwonetsa ku kalabu yayikulu popanda kudziwa ndendende zomwe mukufuna, komabe, zimakupangitsani kugula kosiyana. Kukula kwakukulu kwa sitolo kumatanthauza kuti mukhala osachepera mphindi 45 mukusakatula, ndipo chifukwa cha zakudya zowonjezera, mutha kuyenda mosadziwa ndikudutsa zinthu zathanzi komanso zokoma zomwe simunawonjezerepo mbale yanu. Pamapeto pake, mudzachoka ndi zinthu zomwezo zomwe mumagula nthawi zonse, mukumva kuthamangira kukachita zina. (Inde, zomwezo zitha kuchitika mukafika ku Costco.)

Njira imodzi yosungira nthawi ndipo onetsetsani kuti mumadya zakudya zopatsa thanzi pamaulendo ogula? Sungani mndandanda wa golosale wa Sam's Club m'thumba lanu lakumbuyo. Mosankhidwa ndi akatswiri azakudya olembetsedwa, mndandanda wa zomwe mungagule ku Sam's Club uyenera kukhala ndi zokhwasula-khwasula, zophikira, zokolola, ndi zomanga thupi ndipo zikuthandizani kuyika zomwe zili zofunika kwambiri (ndi zokoma) mungolo yanu. Ingoonetsetsani kuti mwachotsa khitchini yanu musanapange ulendo wokatenga zakudya za Sam's Club - mudzafunika malo aulere.

Sam's Club Grocery List #1

Zakudya: Martha Huizar, M.S., R.D.N., C.L.C., C.C.H.C., katswiri wodziwika bwino wazakudya ku Tucson, Arizona

Taylor Farms Organic 50/50 Baby Spring Mix ndi Baby Spinach Blend

Kusakaniza sipinachi, chard, arugula, frisée, radicchio, letesi yamasamba ofiira, ndi masamba ena ochepa a masamba, katundu wa Sam's Club ali ndi mavitamini A ndi C ochuluka ndipo amapereka ma calories 20 okha pa 3-ounce kutumikira, akutero Huizar. . Zamasamba (Buy It, $5, samsclub.com) zimagwira ntchito bwino mu saladi zotayidwa ndi chovala chokoma, koma ngati kupaka mbale yodzaza ndi masamba sikumveka kosangalatsa, pindani mu omelet kapena mugwiritseni ntchito ngati zokongoletsa. mpunga ndi mbale zambewu, akutero.

Mamembala a Mark Unsalted Deluxe Mixed Nuts

Izi mphika wa 2lb wa mtedza (Gulani, $ 12, samsclub.com) ungatenge theka la kabati yanu yopangira zokometsera kukhitchini, koma mtengo ndipo Phindu la thanzi la pistachios, hazelnuts, amondi, pecans, ndi cashews zimapangitsa kuti zikhale zopindulitsa kwambiri. "Kawirikawiri, mtedza ndi gwero lalikulu la mafuta osakanizidwa ndi mapuloteni, ndipo uli ndi mavitamini ambiri, mchere, ndi fiber," akutero Huizar. Mwachitsanzo, ma Pistachio amapereka pafupifupi magalamu 7 a mafuta a monounsaturated (mtundu womwe ungathandize kutsitsa mafuta anu a LDL kapena "oyipa" cholesterol) ndi pafupifupi magalamu 6 a mapuloteni opangidwa ndi mbewu pa ounce, ndikupangitsa Sam's Club kuti idye chakudya chamasamba, vegans , ndi onse odya nyama pakati pawo, akutero Huizar. (Zokhudzana: Momwe Mungapezere Mapuloteni Okwanira Pazakudya Zotengera Zomera)

Zipatso Zatsopano

Ngakhale ndi yaying'ono kwambiri, zipatso - monga zipatso zonse ndi nyama zamasamba - zili ndi mavitamini, michere, ndi ma antioxidants omwe amachititsa kuti thupi lanu lizitha kuyenda bwino ndikuthandizira kupewa matenda, atero Huizar. Ichi ndichifukwa chake mabulosi abulu (Buy It, $ 6, samsclub.com), strawberries (Buy It, $ 7, samsclub.com), ndi raspberries (Buy It, $ 6, samsclub.com) kuchokera pagawo la Sam's Club ndizofunikira kwambiri mnyumba mwake , akutero. "Kukhala ndi zipatso m'manja kumapangitsa kuti kukhale kosavuta kutsatira malangizo a zakudya zokhala ndi theka la chakudya chathu komanso zokhwasula-khwasula zikhale zipatso ndi ndiwo zamasamba," akufotokoza motero. Idyani molunjika, kuwaponya ku saladi kapena smoothie, kapena kuviika mu yogurt kapena chokoleti kuti azisangalala.

La Croix Sparkling Water 24-Can Variety Pack

Ngati simukugunda zolinga zanu za H2O ngakhale zikumbutso zanu zonse pafoni yanu ndi galoni yamadzi yomwe mwakhala pa desiki yanu, tengani mapaketi osiyanasiyana a LaCroix Sparkling Water (Buy It, $ 8, samsclub.com). Golosale ya Sam's Club ilibe ma calorie ndipo imakhala ndi zokometsera zitatu zothetsa ludzu - mandimu, laimu, ndi manyumwa - kotero mudzatero. ndikufuna kumwa pambuyo pa sip. Osanenapo, "uku ndikumwa wabwino kwambiri wa soda chifukwa ilibe shuga, mitundu yokumba, kapena zonunkhiritsa," akutero Huizar. "Ngati mukuona kuti mukufunikira kununkhira kwamphamvu, mutha kuwonjezera madzi a zipatso omwe angofinyidwa kumene." (Zogwirizana: Kodi LaCroix Obsession Healthy Yanu?)

Membala's Mark Natural, No-Stir Creamy Peanut Butter Kufalikira

Mukangogula paketi iwiri iyi ya kirimba (Gulani, $ 7, samsclub.com), simusowa kubwerera kumtunda kwa Sam's Club kwa nthawi yayitali. Mitsuko ya 40-ounce ya peanut butter imapereka magalamu 7 a mapuloteni opangidwa ndi zomera ndi magalamu awiri okha a shuga wowonjezera pa supuni ziwiri zomwe zimagwiritsidwa ntchito. Kuphatikiza apo, mafuta a chiponde amakhala odzaza ndi mafuta amtundu wa mono ndi polyunsaturated, omwe ndi abwino pamtima mwanu komanso amathandizira kuti mafuta azikhala ndi mafuta ambiri m'thupi, atero Huizar. Ndipo popeza sipangakhale kuyambitsa chidwi musanafalikire, mutha kupotoza botolo, kupanga PB & J yanu, ndikuilowetsa pansi nthawi yonse yomwe zingakutengereni kuti musakanize botolo la batala. (FTR, batala wa mtedzawu umakhala ndi shuga wowonjezera komanso mafuta amanjedza, omwe amawonjezera mafuta ochulukirapo - mtundu womwe ungapangitse cholesterol ya LDL - kufalikira, ndiye kuti alibe thanzi labwino kuposa PB yomwe imangopangidwa ndi mtedza.)

Mkaka Woyamba wa Amondi Wopanda Kutsekemera

Pazinthu zambiri zomwe mungapeze mu gawo la Sam's Club, paketi iyi ya Silk's Unsweetened Almondmilk (Buy It, $ 7, samsclub.com) itha kukhala yanzeru kwambiri kuyigulitsa, makamaka ngati banja lanu lidutsa mtsuko tsiku lina lililonse. "Chimodzi mwamaubwino osinthira mtundu wamkaka wa amondi [kuchokera mkaka wa ng'ombe] ndikuti uli ndi kashiamu wochulukirapo kuposa 50 mkaka wa mkaka, ulibe shuga, ndipo uli ndi gawo limodzi mwa magawo atatu amchere wamkaka wopanda mafuta pafupifupi 30 calories pa chikho chimodzi, "akutero Huizar. "Calcium ndi mchere wochuluka kwambiri m'thupi ndipo imathandiza kumanga ndi kusamalira mafupa, komanso imathandiza pa mtima ndi machitidwe ena a thupi." Simungalakwitse ndikutsanulira kapu m'mbale yambewu, koma Huizaralso amalimbikitsa kuti muphatikize buledi ndi mitanda.

Mndandanda Wogulitsa Zakudya za Sam # 2

Zakudya: Darby Horton, M.S., R.D.N., katswiri wazakudya wazakudya ku Little Rock, Arkansas

Clio Greek Yogurt Minis

Mukamagula chinthu choti mukwaniritse munchies wamadzulo, tulukani masangweji a ayisikilimu ndipo m'malo mwake tengani bokosi la mipiringidzo ya yogurt yozizira yaku Greece (Buy It, $ 10, samsclub.com). Chakudya cha Sam's Club chimabwera mu pichesi ndi rasipiberi, ndipo chimapereka magalamu anayi a mapuloteni pa bar, ndikunyamula maantibiotiki oyenera m'matumbo, atero Horton. Mukatha kulawa kamodzi, mudzafuna kuchotsa firiji yanu kuti muthe kuwonjezera mabokosi ena asanu pamtengo wanu.

Mamembala a Mark Atlantic Salmon Fillet Zigawo

Mutha kungodya chonchonkhuku zambiri masamba anu asanakonde amakhumba chisangalalo, ndipo tsikulo likafika mosalephera, tulutsani imodzi mwazovala zokutidwa ndi salmon (Buy It, $ 20, samsclub.com) kuchokera ku Sam's Club golosale. Magawo awiri mwa atatu amtundu wa fillet amakupatsani mavitamini 23 a puloteni komanso 60% ya mtengo wa vitamini D tsiku lililonse, womwe umathandiza thupi lanu kuyamwa calcium kuti imange mafupa olimba. gawo lofunikira pothandizira maso, ubongo, ndi thanzi la mtima. Mukamadya chakudya chamadzulo, sungunulani fillet, nyengo yomwe mukufuna, kuphika, ndikuyika pabedi la mpunga, akutero Horton. (Zogwirizana: Njira 5 Zophikira Salimoni Pasanathe mphindi 15)

Thumba la D'Anjou Pears

Ngati mukufuna kusintha kadyedwe kanu ka zipatso, sinthanitsani apulo wanu wam'mawa ndi peyala ya D'Anjou yokoma pang'ono (Buy It, $7 per bag, samsclub.com). Mitundu ya peyala imeneyi imadziwika chifukwa cha mawonekedwe ake ngati dzira komanso mawonekedwe a mandimu, ndichifukwa chake amafanana kwambiri ndi masaladi atsopano komanso zophika. Kuti mupeze ma antioxidants ndi CHIKWANGWANI, mutha kudya chipatso chokha, koma Horton amasankha kuti aziphatikize ndi ndodo ya tchizi kuti atenge chakudya chokwanira kwambiri.

Thumba la Tsabola Wokoma Mini

Chosankha ichi pa mndandanda wa golosale wa Horton's Sam's Club wodzaza ndi vitamini C, wopereka 190 peresenti ya mtengo watsiku ndi tsiku wa michere. ICYDK, vitamini C imagwira ntchito zambiri m'thupi lanu, kuthandiza kupanga kolajeni yomwe imapangitsa khungu lanu kuwoneka lolemera komanso lachinyamata, imapangitsa kuti chitetezo cha mthupi chanu chizigwira ntchito moyenera, ndikuteteza thupi lanu kuti lisawononge ma radicals aulere. Dulani thumba la tsabola (Buy It, $ 5 pa thumba, samsclub.com) ndi kuwaphika kuti muzitha kudzaza taco kapena kuwasintha kukhala chotupitsa chokoma monga Horton: "Ndimakonda kuviika mu yogurt yachi Greek ndi Chilichonse. Koma zokometsera za Bagel zidasakanikirana, "akutero.

Idyani Chida Chamtengo Wapatali Chosakaniza Saladi

Usikuuno, wonongani nthawi yocheperako ndikudula nthawi yambiri ndikuphwanya thumba la saladi yokonzekeratu (Buy It, $2, samsclub.com). Chakudya cha Sam's Club chimakhala ndi kabichi, kaloti, mapesi a broccoli, ndi kale, ndipo amabwera ndi chophatikiza chilichonse cha bagel. (Otsatira a Trader Joe, sangalalani!) "Iyi ndi njira yabwino kwambiri yopezera veggies, ndipo mukakhala katswiri wotanganidwa kapena amayi, [ingowonjezerani] mapuloteni omwe mumawakonda kuti mupange chakudya chofulumira cha 5," akutero. Horton. "Ndikupangira kunyamula nkhuku ya rotisserie kuchokera kwa Sam kuti ikhale yosavuta." (Zogwirizana: Zomwe Mungagule pa Trader Joe's, Malinga ndi a Dietitians)

SkinnyPop Popcorn Variety Pack

Mukakhala ndi 2 koloko masana kuthamangitsa ma popcorn koma simukufuna kupangitsa ofesi yonse kununkhiza, tsegulani chikwama cha SkinnyPop (Buy It, $ 13, samsclub.com) m'malo mwake. Zakudya zokhala ndi gluteni, mkaka, komanso chiponde, zokhwasula-khwasula za Sam's Club zimapatsa 2 magalamu a ulusi wolepheretsa njala pachikwama chilichonse ndipo amabwera ndi matumba 12 a ma popcorn otsekemera a ketulo. Khulupirirani, idzakhala munchie yokhutiritsa kwambiri kuposa galasi losweka la granola pansi pa desiki yanu.

Organic French Green Beans

Kuti muthandizidwe ndi veggies zomwe zingakuthandizireni bwino popanda kuvutitsidwa ndikuwotcha uvuni ndikuwotcha kwa ola limodzi, tembenukirani ku nyemba zobiriwira izi (Gulani Izi, $5, samsclub.com). Katundu ameneyu pamndandanda wa zomwe Horton adzagule ku Sam's Club akupatsirani ma gramu atatu a protein, 2 magalamu a fiber, ndi 30% ya mtengo wa potaziyamu, mchere womwe umathandiza kuti minofu yanu igwirizane bwino ndikuthandizira kuthamanga kwa magazi, pa kutumikira. Mukakonzeka nosh, ingoponyani chikwama chonse mu microwave kuti muphike kapena muphatikize mwachangu, atero Horton.

Mndandanda Wogulitsa Zakudya za Sam # 3

Zakudya: Amy Davis, R.D., L.D.N., katswiri wa kadyedwe wolembetsedwa ku New Orleans, Louisiana

Sideaway Organic Quinoa

Pambuyo popeza thumba la 4lb la quinoa (Gulani, $ 9, samsclub.com) kuchokera ku Sam's Club, mudzakhala ndi mbewu zokwanira kudya chakudya chilichonse masabata. Kambewu kakang'ono kameneka kamapereka 6 magalamu a mapuloteni ndi 3 magalamu a fiber potumikira, zomwe zimapangitsa kuti zikhale chakudya chodzaza, chomanga minofu kwa odya zomera kapena omwe akufuna kuchepetsa kudya kwawo nyama, akutero Davis. "Quinoa ndi malo abwino kwambiri opangira mbale zambewu, amapanga chakudya chamadzulo, kapena akhoza kukhala phala lam'mawa," akuwonjezera. (Kenako mugwiritseni ntchito oats otsalirawo mu pantry popanga oatmeal wophika mkate.)

Achisanu Mozzarella & Wokazinga Garlic Chicken Patties ndi Artichokes ndi Zokometsera zaku Italy

"Nkhuku za nkhuku zimatha kukhala zopanda pake, koma zimanyamula kukoma ndi zinthu zachilengedwe monga adyo, mozzarella, ndi atitchoku popanda zodzaza kapena zosungira," akutero Davis. Ma patties awa (Buy It, $12, samsclub.com) amapezanso zidziwitso zapamwamba mu dipatimenti yazakudya, chifukwa burger aliyense amapereka 21 magalamu a protein. Popeza chakudya cha Sam's Club chaphikidwa bwino, ingoikani poto mu microwave kapena pa grill mpaka kutentha, kenaka muike mu bun lonse la tirigu kapena kuwaza pamasamba kuti mupange saladi yabwino, akutero Davis.

Wophika Tattooed Veggie Spiral Nests

Kulakalaka mbale ya pasitala koma mukufunanso kukulitsa zomwe mumadya patsikulo? Zogula za Sam's Club iyi ndiyo njira yabwino kwambiri yopezera zabwino padziko lonse lapansi. Zukini ndi sikwashi "zakudya" (Buy It, $10, samsclub.com) zingotenga mphindi 10 kuti zichoke mufiriji kupita mbale, ndipo mafuta okhawo omwe amafunikira ndi pamene mupaka pasitala ndi msuzi womwe mumakonda ndi mapuloteni, akutero Davis. . (Zokhudzana: Zokoma - komanso Zosavuta - Njira Zodyera Zakudya Zamasamba)

Lapansi Lonse Stevia ndi Monk Zipatso Mapaketi

Kaya mukutsata zakudya za keto, muli ndi matenda ashuga, kapena mukungofuna kuchepetsa shuga wanu, kusankha pamndandanda wa Davis pazomwe mungagule ku Sam's Club ndikuyenera kuwonjezera pa ngolo yanu. Stevia ndi monk zipatso zonse ndi zero-kalori, zotsekemera zopangidwa ndi mbewu zomwe sizimakhudza kuchuluka kwa shuga wamagazi ndipo sizikhala ndi zotsatirapo zowawa monga momwe mitundu ina ya shuga imathandizira, kupanga mapaketi (Buy It, $ 17, samsclub.com) a njira yabwino yokometsera khofi wanu, tiyi, smoothies, yoghurt, ndi zophika, akutero Davis.

PB Fit Peanut Butter Powder

Musanafike njirazo, sinthanitsani botolo lanu lamtedza ndi mafuta opepukawa (Buy It, $ 10, samsclub.com) kuchokera ku Sam's Club food department. Masupuni awiri okha ndi omwe amapereka magalamu 8 a mapuloteni, ndikupangitsa kuti ukhale mafuta abwino paulendo wanu, koma ulinso ndi mafuta ochepa kuposa PB yachikhalidwe, atero a Davis. Mukakhala kuchipululu, sakanizani supuni ziwiri za ufa ndi supuni 1 1/2 yamadzi kuti mupange batala wokoma wokoma womwe mutha kupaka pamitanda kapena kudya molunjika. Mukangobwerera kuchokera paulendo wanu, sungani mu oatmeal wanu, smoothies, kapena ma batter a zinthu zanu zophika, akutero. (Zokhudzana: Zokhwasula-khwasula Zabwino Kwambiri Zoti Munyamule Ngakhale Mukuyenda Utali Wotani)

Siete Lime mapira Free Tortilla Chips

"Ngati mukufuna kusinthanitsa tchipisi cha mbatata, musayang'anenso kuposa tchipisi totsabola, todzikongoletsa, tchipisi cha laimu," akutero a Davis. "Tchipisi tina timapangidwa ndi zinthu zabwino kwambiri monga ufa wa chinangwa, mafuta a avocado, ndi mbewu za chia." Chifukwa cha zosakaniza izi, ma tchipisi a Siete tortilla (Gulani, $ 7, samsclub.com) alibe tirigu ndipo amapereka magalamu atatu a fiber nthawi zonse. Dikirani chotupitsa cha Sam's Club mu salsa, gwiritsani ntchito mbale yodzaza ndi nachos, kapena idyani mbale molunjika, akutero Davis.

Wophika Tattooed Organic Açai Bowl wokhala ndi Zipatso ndi Granola

Zachidziwikire, mutha kutenga açai smoothie kuchokera ku lesitilanti yomwe ili pamsewupo, koma mwayi, ili ndi shuga ndipo itulutsa chikwama chanu. Yankho: Mabotolo awa a smoothie (Gulani, $ 10, samsclub.com) kuchokera pagawo la Sam's Club. "Miphika ya organic iyi ya açai ili ndi magalamu 15 okha a shuga ndi magalamu awiri okha kuchokera ku shuga wowonjezera, ndipo ndiotsika mtengo $ 2.62 yokha iliyonse," akutero a Davis. "Gawo lina labwino pakupanga izi kuchokera kunyumba - onjezerani mapuloteni omwe mumawakonda kwambiri kuti mukwaniritse." Kuli bwino koposa, vani kawiri pa golosale yanu ya Sam's Club ndikuzunguliza mu supuni yodzaza batala wa peanut.

Chizindikiro cha Membala Cashews Womwe Amakhala Nawo

Okonda zokometsera za EBTB, ma cashews awa aliwonse koma osadziwika (Buy It, $ 10, samsclub.com) adapangidwira inu. "Cashews ndi gwero lalikulu la mafuta osapatsa thanzi, mkuwa, ndi magnesium," akutero a Davis."Makorosi awa okoma amakupangirani chakudya chodyera chokoma chodzaza ndi mafuta okhuta kuti musunge chakudya chanu chotsatira."

Membala Mark Steam-In-a-Bag Stir Fry Mix

Malangizo achinsinsi a Davis kuti mukhudze masamba tsiku lililonse? Nthawi zonse sungani masamba oziziritsa m'manja, ndipo kusakaniza kokazinga kumeneku (Buy It, $9, samsclub.com) - kokhala ndi broccoli, nandolo, kaloti, chimanga cha ana, ndi bowa - kuchokera ku Sam's Club grocery kanjira ndi imodzi yomwe imayenera kukhala ndi malo osungidwa mufiriji. "[Zamasamba] zimakhala zozizira kwambiri zikacha, zimakhala ndi zakudya zofanana ndi zatsopano, ndipo zimakhala zokonzeka m'mphindi," akutero Davis. "Phatikizani zophika zophika izi ndi shrimp kapena tofu, onjezerani msuzi womwe mumakonda waku Asia, ndipo chakudya chamadzulo chimaperekedwa."

Onaninso za