Tayani Mapaundi 10 Pamwezi Mothandizidwa ndi Dongosolo Lakudya Lathanzili

Zamkati

• Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya "" Letsani 10 mapaundi pamwezi "
• Apple-Cinnamon Oatmeal Pancakes
• Hamu, Dzira, ndi Sandwich ya Tchizi
• Bowa ndi Spinach Strata
• Uchi Wotentha Uchi
• Veggie Patty ndi soseji wa Apple-Chicken
• "Kutaya mapaundi 10 pamwezi" Ndondomeko ya Zakudya: Malingaliro a Chakudya cha ma caloriki 400
• Saladi ya Shrimp Noodle Noodle
• Veggie Burger Rice ndi Nyemba
• Saladi ya Chunky Vegetable ndi Lemon-Cumin Vinaigrette
• Kukutira Kwa Saladi ya Waldorf
• Kusuta Turkey Sandwich ndi Chipotle Mayo
• "Kutaya mapaundi 10 pamwezi" Ndondomeko ya Zakudya: Maganizo Akulimbitsa Chakudya
• "Kutaya mapaundi 10 pamwezi" Ndondomeko ya Zakudya: Maganizo a 500-Calorie Dinner
• Nkhuku Marsala
• Seared Steak ndi Saute wa Biringanya
• Pasitala wokhala ndi masamba a mpiru a Ricotta
• Ma Tacos a Nsomba ndi Msuzi wa Chipotle-Lime
• Saladi ya California Cobb
• "Tayani Mapaundi 10 Pamwezi" Dongosolo Lazakudya: Malingaliro Azakudya Athanzi
• "Tayani Mapaundi 10 pamwezi" Dongosolo Lazakudya: Zakudya Zathanzi
• Onaninso za

Chifukwa chake mukufuna kutaya mnyamata m'masiku 10 10 mapaundi pamwezi? Chabwino, koma choyamba ndikofunikira kudziwa kuti kuwonda msanga si njira yabwino kwambiri (kapena yokhazikika). Komabe, moyo umachitika ndipo, nawonso, masiku omalizira, monga ukwati kapena tchuthi - zonsezi zingayambitse nkhawa yosafunikira pa momwe mumawonekera. Chifukwa chake, ndi chochitika chachikulu pafupi pomwe pangotsala pang'ono, mwakhala mukuphunzira momwe mungachepetsere mapaundi 10 pamwezi, mosamala.

Kuphatikiza pa kutsatira malangizowa otetezedwa, ochita kafukufuku ndikumwa ma H20 ambiri (omwe muyenera kuchita nthawi zonse, BTW), kutsatira chakudya chopatsa thanzi kungakuthandizeninso kukwaniritsa zolinga zanu. Zakudya zofulumira komanso zodzaza mphamvuzi zitha kukuthandizani kuti muchepetse thupi m'mwezi umodzi - njira yathanzi komanso yosangalatsa. Sankhani pazakudya ndi zokhwasula-khwasula pansipa kuti musinthe dongosolo lanu la "kutaya mapaundi 10 pamwezi" pamtengo wokwana ma calories 1,500 patsiku.

Pokhala ndi dongosolo labwino kwambiri, mutha kuyembekezera kutaya mapaundi 8 mpaka 10 m'mwezi umodzi, koma sizikugwira ntchito ngati mwayamba kale kudya zakudya zonenepetsa. Musanadye chakudya ichi, onani kuchuluka kwama calories omwe muli kwenikweni kudya - ndi zingati zomwe muyenera kudya kutengera zomwe mumachita, kuchuluka kwa kagayidwe kachakudya, komanso moyo wanu. Chodabwitsa n'chakuti, kudya pang'ono kungalepheretse zolinga zanu zolemetsa, inunso. (Werenganinso: Kodi Mungataye Bwanji Mwezi Pamodzi?)

Mukawerengera zosowa zanu zama calorie ndikuzindikira kuti zikugwirizana ndi dongosolo lazakudyazi, mudzakhala olondola kuti muchepetse mapaundi 10 pamwezi osakumana ndi vuto limodzi lazakudya.

Maphikidwe opangidwa ndi Natalia Hancock, R.D.

Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya "" Letsani 10 mapaundi pamwezi "

Psst ... khofi lokha silimawerengera ngati chakudya cham'mawa chopatsa thanzi. M'malo mwake, sankhani imodzi mwamaphikidwe okhutiritsa komanso osavuta pansipa. (Koma kwenikweni, khofi ndi wochuluka bwanji?)

Apple-Cinnamon Oatmeal Pancakes

Amapanga: 4 zikondamoyo zazing'ono (2 servings)

Zosakaniza

• 1/4 chikho chodula oats
• 1/3 chikho chakumwa mkaka
• 1/4 chikho grated apple
• 1 dzira, kumenyedwa
• Supuni 2 tiyi nyongolosi ya tirigu
• 1/8 supuni ya tiyi sinamoni
• 1/4 chikho ndi supuni 2 zosakaniza zonse zambewu
• 2 supuni ya tiyi ya mafuta a canola
• 1/3 chikho Greek yogurt
• Supuni 1 supuni shuga wofiirira

Mayendedwe

1. Mu mbale yapakati, phatikizani oats ndi mkaka wosungunuka ndikuyimirira kwa mphindi zisanu. Onjezani apulo ndi dzira.
2. Mu mbale yaing'ono, sakanizani nyongolosi ya tirigu, sinamoni, ndi kusakaniza keke. Pang'onopang'ono yonjezerani zosakaniza zouma ku oat osakaniza.
3. Pakatikati mwa skillet, mafuta otentha a canola pamoto wapakati. Onjezerani 1/4 ya batter ndikuphika, ndikugwedeza kamodzi, mpaka chitumbuwa chikhale chofiira kumbali zonse ziwiri.
4. Bwerezani. Kutumikira ndi yogurt wachi Greek wothira shuga wofiirira.

Hamu, Dzira, ndi Sandwich ya Tchizi

Zosakaniza

• 1 muffin wa tirigu wathunthu wa Chingerezi
• Gawo limodzi lopanda ham
• Dzira 1, lopindika
• Supuni 1 yodulidwa tchizi yaku America
• Mchere ndi tsabola wakuda, kuti mulawe
• 1/2 chikho chodulidwa vwende

Mayendedwe

1. Sakanizani muffin wa Chingerezi. Pa theka limodzi, magawo 1 amatsamira nyama yosachiritsika ndi dzira losakanizidwa ndi tchizi la ku America ndikuthira mchere ndi tsabola wakuda.
2. Pamwamba ndi theka muffin ndikutumikira ndi vwende. (Zokhudzana: Maphikidwe 11 a Sangweji Yam'mawa Yathanzi)

Bowa ndi Spinach Strata

Zimapanga: 4 servings

Zosakaniza

• Magawo anayi mkate wambewu zonse, toasted
• Makapu awiri odulidwa bowa
• 1/3 chikho chodulidwa tsabola wofiira
• 1/4 chikho minced anyezi
• Makapu 4 mwana sipinachi
• Mazira 8
• 1 chikho chodzaza mkaka
• Supuni 2 za Parmesan
• Mchere ndi tsabola, kulawa

Mayendedwe

1. Chotsani uvuni ku 450 ° F.
2. Sungani pansi pamphika yaying'ono yophika osaphika; ikani mkate pansi.
3. Sungunulani skillet wamkulu ndi kupopera osamata; onjezerani bowa, tsabola, ndi anyezi; kuphika kwa mphindi 5. Onjezani makapu 4 sipinachi yamwana ndikuphika mphindi imodzi.
4. Menya mazira ndi mkaka ndikutsanulira buledi. Pamwamba ndi masamba a sauteed ndi supuni 2 za Parmesan; nyengo ndi mchere ndi tsabola wakuda.
5. Kuphika kwa mphindi 15 kapena mpaka dzira litaphika. (Kodi mufiriji mpaka maola 24 musanaphike, ndikuwonjezera Parmesan musanaphike.)

Uchi Wotentha Uchi

Zosakaniza

• 1/4 chikho oats
• 1/2 chikho peyala yodulidwa
• Supuni 2 nthaka nyemba
• Ginger ginger wodula bwino
• Supuni 2 uchi

Mayendedwe

1. Bweretsani madzi kwa 1/2 mpaka 3/4 chikho kwa chithupsa; onjezani oats ndi peyala.
2. Chepetsani kutentha ndikuphika oats molingana ndi malangizo a phukusi. Pamwamba ndi mbewu za fulakesi, ginger wothira, ndi uchi. (Kapena yesani imodzi mwa maphikidwe athu ena oatmeal kuti muchepetse kunenepa.)

Veggie Patty ndi soseji wa Apple-Chicken

Zosakaniza

• Soseji imodzi ya apulo-nkhuku
• 1/4 chikho cha mbatata, grated
• 1/4 chikho cha mbatata yofiira, grated
• 1/4 chikho zukini, grated
• 1 dzira loyera
• Supuni 1 ufa
• Mchere, kulawa
• Cayenne, kulawa
• Nutmeg, kulawa
• Supuni 1 ya mafuta a canola

Mayendedwe

1. Cook soseji ya nkhuku ya apulo molingana ndi phukusi.
2. Sakanizani mbatata, Mbatata Yofiira, ndi zukini palimodzi ndikugwirani ndi chopukutira pepala kuti mumve chinyezi.
3. Onjezerani 1 dzira loyera ndi ufa supuni 1; nyengo yolawa ndi mchere, cayenne, ndi nutmeg.
4. Pangani patty ndikuphika ndi supuni 1 ya mafuta a canola pa kutentha kwapakati mpaka kufiira mbali zonse. Kutumikira ndi 1/2 mphesa zamphesa. (Bonasi: Chakudya Chakudya Cham'mawa Chabwino Kwambiri Musanapange Mtundu Wonse Wophunzitsira)

"Kutaya mapaundi 10 pamwezi" Ndondomeko ya Zakudya: Malingaliro a Chakudya cha ma caloriki 400

Gonjetsani matenda a #saddesklunch ndikuwonjezera masana ndi imodzi mwamaphikidwe okoma, onunkhira. (Zogwirizana: 5 Zakudya Zakudya Zakudya Zakudya Zabwino Za Thumba Lofiirira)

Saladi ya Shrimp Noodle Noodle

Zosakaniza

• 1/3 chikho cha cellophane Zakudyazi kapena pasitala wa tsitsi la angelo
• 1/4 chikho chofiira tsabola wofiira, julienned
• 1/4 chikho karoti, julienned
• 1/4 chikho cha nandolo
• 3 ounces shrimp, yosenda
• Supuni 1 supuni batala
• Supuni 2 mpunga viniga
• Supuni 1 supuni shuga wofiirira
• Madzi a mandimu 1/2
• Supuni 1 ya mafuta a sesame
• Sakani tsabola wofiira
• Dash mchere wamchere
• 1/4 chikho madzi
• Supuni 1 yodulidwa scallion
• Supuni 1 ya cilantro yodulidwa

Mayendedwe

1. Kuphika Zakudyazi za cellophane kapena pasitala wa tsitsi la angelo. Ndi nthawi yophika kwa mphindi imodzi, onjezerani tsabola wofiira, karoti, ndi nandolo za shuga. Chotsani Zakudyazi ndi masamba mumphika; ikani pasitala pambali ndikutsuka masamba ndi madzi ozizira.
2. Onjezerani shrimp mumphika; sungani maminiti atatu, kukhetsa.
3. Dulani mafuta a chiponde, viniga wosasa, shuga wofiirira, madzi a mandimu, sesame mafuta, tsabola wofiira, ndi mchere wamchere. Dulani Zakudyazi, ndiwo zamasamba, ndi shrimp ndi zikumera, scallion, ndi cilantro. Thirani ndi kuvala.

Veggie Burger Rice ndi Nyemba

Zosakaniza

• 1 veggie burger (Nazi zotsatira zathu zabwino kwambiri.)
• Supuni 1 minced anyezi
• 1/2 supuni ya supuni chitowe
• 1/4 supuni ya supuni ya ufa
• 1/4 supuni ya supuni mchere
• Low-sodium nkhuku nkhuku
• 1/4 chikho cha bulauni mpunga
• 1/4 chikho nyemba zakuda zam'chitini, kutsukidwa ndikutsanulidwa
• 1/4 chikho chinasungunula chimanga chachisanu
• 1 supuni ya tiyi ya avocado
• 3 tbsp salsa

Mayendedwe

1. Kuphika burger wa veggie molingana ndi malangizo a phukusi; kudula mu zidutswa za kuluma ndikuyika pambali.
2. Onjezani anyezi, chitowe, ufa wa chili, ndi mchere ku nkhuku yotsika sodium ndipo mugwiritseni ntchito m'malo mwa madzi kuphika mpunga wa bulauni molingana ndi malangizo a phukusi.
3. Sakanizani mpunga wophika ndi nyemba zakuda ndi chimanga chachisanu. Pamwamba ndi burger wodulidwa wa veggie, avocado, ndi salsa.

Saladi ya Chunky Vegetable ndi Lemon-Cumin Vinaigrette

Zosakaniza

• 1/3 chikho nandolo zamzitini, kutsukidwa ndi kutsanulidwa
• 1/3 chikho zamzitini nyemba nyemba, kuchapidwa ndi chatsanulidwa
• 1/4 chikho shredded karoti
• 1/4 chikho cha jicama chodulidwa
• 1/4 chikho chodulidwa apulo
• 1/4 chikho chinadulidwa tsabola wofiira belu
• Supuni 1 yodulidwa udzu winawake
• 1/4 chikho chodulidwa nkhaka
• Supuni 1 dzungu mbewu
• Madzi a 1/2 mandimu
• 2 tsp mafuta a maolivi
• Supuni 1 vinyo wofiira vinyo wosasa
• 1 supuni ya tiyi ya chitowe
• Tsinani shuga
• Thirani mchere
• 1/2 chikho cha chinanazi, kudula mu zidutswa zoluma

Mayendedwe

1. Sakanizani nandolo, nyemba za impso, karoti, jicama, apulo, tsabola wofiira wobiriwira, udzu winawake, nkhaka, ndi mbewu za dzungu.
2. Whisk pamodzi madzi a mandimu, maolivi, vinyo wofiira viniga, chitowe, shuga, ndi mchere; kuwaza pa saladi. Kutumikira ndi chinanazi.

Kukutira Kwa Saladi ya Waldorf

Zosakaniza

• 1/2 Apulo Wokoma Wofiira, dulani zidutswa zokulira
• 1 phesi la udzu winawake, lodulidwa
• Supuni 1 zoumba
• 5 walnuts, akanadulidwa
• 1/4 chikho shredded karoti
• 1 ounce chifuwa cha nkhuku, chophika
• Supuni 1 ya poppy mbewu
• 1 8-inchi yokulunga mbewu zonse

Mayendedwe

1. Sakanizani pamodzi apulo, udzu winawake, zoumba, walnuts, karoti; nkhuku, ndi kuvala mbewu kwa poppy. Sakani pa kukulunga tirigu wokwanira 8-inchi ndikukulunga.

Kusuta Turkey Sandwich ndi Chipotle Mayo

Zosakaniza

• 1/4 chikho mayonesi
• Supuni 1 ya cilantro
• Supuni 1 akanadulidwa scallion
• Supuni 1 chipotle chilies mu adobo
• Supuni 1 ya mandimu
• Supuni ya 1/2 chipotle mayo
• Magawo awiri mkate wambewu zonse
• Ma ola atatu amasuta Turkey
• 1 chikho cheddar tchizi
• Magawo 4 nkhaka
• 1 chikho chodulidwa letesi ya Roma

Mayendedwe

1. Sakanizani mayonesi ndi cilantro, scallion, chipotle chilies mu adobo, ndi madzi a mandimu.
2. Kufalitsa chipotle mayo pa mkate. Kagawo 1 koyamba ndi Turkey, cheddar tchizi, nkhaka, ndi letesi ya romaine. Pamwamba ndi kagawo kakang'ono ka mkate. (Kapena phatikizani nthochi ndi imodzi mwa masangweji 10 athanzi pansi pa ma calories 300.)

"Kutaya mapaundi 10 pamwezi" Ndondomeko ya Zakudya: Maganizo Akulimbitsa Chakudya

Kutanganidwa kwambiri kudya chakudya musanataye mapaundi 10 pamwezi pazovuta zamwezi? Tengani zakudya zamalesitilanti kuti musankhe mwachangu zomwe sizingawononge ma macros anu.

• Starbucks Tomato ndi Mozzarella Sandwich (ma calories 350)
• Quiznos Chipotle Turkey Sammie (ma calories 400)
• Chick-fil-A Chargrilled Chicken Sandwich ndi chikho chachikulu cha zipatso (400 calories)
• PF. Phwando la Chang-Buddha Lokazinga (ma calories 380)

"Kutaya mapaundi 10 pamwezi" Ndondomeko ya Zakudya: Maganizo a 500-Calorie Dinner

Sankhani imodzi mwazakudya za DIY kuti mumalize tsiku lanu moyenera.

Nkhuku Marsala

Zosakaniza

• 2 supuni ya ufa
• 1/4 supuni ya supuni mchere
• 1/4 supuni ya supuni ya tsabola wakuda
• 4-ounce bere la nkhuku
• Supuni 1 ya mafuta a canola
• 1 adyo clove, minced
• Supuni 1 idula anyezi
• 1 chikho katatu bowa
• 1/3 chikho cha marsala vinyo
• Supuni 1 theka ndi theka
• 4 mbatata yatsopano yokazinga
• 1 chikho steamed wobiriwira nyemba
• Supuni 1 batala

Mayendedwe

1. Sakanizani ufa ndi mchere ndi tsabola wakuda. Gulugufe wa nkhuku ndikuwombera mbali zonse mu ufa wosakaniza.
2. Kutenthetsa mafuta a canola mu skillet wamkulu pamoto wapakati; saute adyo clove ndi anyezi 1 miniti.
3. Onjezani bowa ndikuphika mphindi zisanu. Sakani bowa kumbali ya poto ndikuwonjezera nkhuku; fufuzani 2 mpaka 3 mphindi ndikuwonjezera marsala vinyo.
4. Kuchepetsa kutentha ndikulola vinyo achepetse theka; theka ndi theka ndikuchepetsa ndi theka. Kutumikira ndi wokazinga watsopano mbatata ndi nyemba zobiriwira wothira mafuta ndi nyengo ndi mchere ndi tsabola wakuda kulawa. (Zokhudzana: Zakudya za Mphindi 15 Zomwe Zimasintha Kudya Payekha Kukhala Zosangalatsa)

Seared Steak ndi Saute wa Biringanya

Zosakaniza

• 2 tsp mafuta a maolivi
• 1 adyo clove, akanadulidwa
• 1/4 chikho cha vinyo wofiira
• Mchere ndi tsabola wakuda, kuti mulawe
• 1 4-ounce skirt steak
• 1 biringanya sing'anga, peeled ndi cubed
• 1/3 chikho minced anyezi
• 1/2 chikho chodulidwa phwetekere
• 1 tbsp feta
• Supuni 1 timbewu tonunkhira
• Supuni 1 ya parsley

Mayendedwe

1. Chotsani uvuni ku 350 ° F.
2. Sakanizani supuni 1 ya maolivi, adyo, vinyo wofiira, mchere ndi tsabola wakuda kuti mulawe.
3. Thirani kusakaniza pa steak; Yendetsani panyanja mphindi 20.
4. Fukani biringanya ndi supuni 1 mchere, ikani pepala lopaka colander ndikukhala.
5. Kuphika steak mu skillet wotentha wothira mafuta kwa mphindi 2 mbali iliyonse. Kuphika kwa mphindi 10.
6. Sindikizani thaulo pamapepala pa biringanya. Saute mu supuni 1 ya maolivi mpaka golidi; onjezerani anyezi ndikuphika mphindi ziwiri. Onjezani phwetekere wodulidwa ndikuphika mphindi ziwiri; nyengo ndi mchere ndi tsabola wakuda. Chotsani kutentha; onjezerani feta, timbewu tonunkhira ndi parsley.

Pasitala wokhala ndi masamba a mpiru a Ricotta

Zosakaniza

• Masamba 4 apakati wobiriwira (kapena Swiss chard)
• 1/2 chikho cha nonfat ricotta
• 1/4 chikho chimanga
• 1/4 chikho chinadula tsabola wofiira
• Tsabola wakuda, kulawa
• 3/4 chikho cha marinara msuzi
• 1 chikho chophika pasitala wa tirigu wonse

Mayendedwe

1. Preheat uvuni ku madigiri 350.
2. Kuphika masamba obiriwira a mpiru (kapena Swiss chard) m'madzi otentha amchere kwa mphindi imodzi mpaka kufota ndi ofewa; Chotsani tsinde lakuda pansi pa tsamba lililonse.
3. Sakanizani ricotta ndi chimanga ndi tsabola wofiira; nyengo yolawa ndi tsabola wakuda.
4. Gawani kudzaza kwa ricotta pakati pa masamba obiriwira a mpiru ndikugudubuza aliyense, ndikulowetsa m'mbali kuti kudzazidwa kusakhale kunja. Ikani masamba ophimbidwa mumphika yaying'ono komanso pamwamba ndi msuzi wa marinara.
5. Kuphika kwa mphindi 20. Tumikirani pasitala wathunthu wa tirigu. (PS Zakudya zamadzulo izi ndizomwe zimachokera ku saladi wosasangalatsa.)

Ma Tacos a Nsomba ndi Msuzi wa Chipotle-Lime

Zosakaniza

• 6-ounce tilapia fillet
• Finyani madzi a mandimu
• Tsinani cayenne
• Thirani mchere
• 1/2 chikho nonfat Greek yogurt
• Supuni 2 mayonesi
• msuzi wa 1 laimu
• Supuni 1 ya mandimu zest
• Supuni 1 mpaka 2 Tabasco Chipotle Pepper Sauce
• dash mchere
• 2 6-inch chimanga tortilla
• Supuni 4 zinkasungunuka chimanga chachisanu
• Supuni 4 nyemba zakuda zam'chitini, kutsukidwa ndikutsanulidwa
• 1 chikho shredded kabichi
• 1/2 chikho chinadula tomato
• Supuni 4 chipotle-laimu msuzi

Mayendedwe

1. Chotsani uvuni ku 375 ° F.
2. Thirani tilapia imodzi ndi madzi a mandimu ndi nyengo yake ndi cayenne ndi mchere. Kuphika kwa mphindi 20.
3. Kupanga msuzi: Sakanizani yogurt yachi Greek, mayonesi, madzi a 1 laimu, zest ya laimu, Msuzi wa Tabasco Chipotle Pepper, ndi mchere.
4. Tumizani tortilla mu uvuni wowotchera ndi pamwamba aliyense ndi tilapia 3 ounces; Supuni 2 zinkasungunuka chimanga chachisanu; Supuni 2 nyemba zakuda zam'chitini, kutsukidwa ndikutsanulidwa; 1/2 chikho cha shredded kabichi; 1/4 chikho chodulidwa tomato; ndi supuni 2 chipotle-laimu msuzi.

Saladi ya California Cobb

Zosakaniza

• 1/4 chikho cha mafuta a azitona
• Supuni 1 ya mpiru
• 1/3 chikho cha vinyo wofiira vinyo wosasa
• Supuni 1 shuga
• Supuni 1 mchere
• 1/2 supuni ya supuni ya tsabola wakuda
• 2 makapu kabichi-ndi-karoti slaw
• 4 ounces yophika nkhuku chifuwa
• Supuni 2 zodula avocado
• Supuni 1 inasungunuka tchizi wabuluu
• Gawo limodzi lophika nyama yankhumba yophika maapulo, crumbled
• 1/4 chikho chinadula tomato
• Ophwanya tirigu 4

Mayendedwe

1. Sakanizani mafuta, mpiru 1, vinyo wofiira viniga, shuga, mchere, ndi tsabola wakuda.
2. Dulani supuni 2 kuvala ndi kabichi-ndi-karoti slaw. Pamwamba ndi nkhuku, avocado, tchizi wabuluu, nyama yankhumba, ndi tomato. Kutumikira ndi opanga tirigu wathunthu. (Sakanizani zinthu poponya masamba, mapuloteni, ndi tchizi ndi imodzi mwa maphikidwe atatuwa.)

"Tayani Mapaundi 10 Pamwezi" Dongosolo Lazakudya: Malingaliro Azakudya Athanzi

Mukakhala kunja kwa tawuni kapena mukamadya ndi abale kapena abwenzi, kumbukirani zosankha zabwinozi. (Zogwirizana: Momwe Mungadye Ndikutaya Kunenepa)

• Panera Mkate Asia Sesame Saladi ndi Nkhuku ndi mbale ya Msuzi wa Masamba 10 (ma calories 510)
• Mkaka wa KFC Wokazinga wa Nkhuku, mbatata yosenda ndi gravy, nyemba zobiriwira, ndi chimanga chachikulu pa chisononkho (ma calories 490)
• Chili's Guiltless Mango-Chile Chicken (490 calories)
• Olive Garden Shrimp Scampi Dinner (ma calories 510)

"Tayani Mapaundi 10 pamwezi" Dongosolo Lazakudya: Zakudya Zathanzi

Chakudya chilichonse chazakudya izi chimataya mapaundi 10 pamwezi mapulani azakudya zomwe zimakhala ndi zopatsa mphamvu pafupifupi 150; kudya kawiri pa tsiku.

• 1 chikho cha maapulozi ndi magawo awiri a graham
• Smoothie, wopangidwa ndi chikho cha 2/3 chikho cha yogurt chachi Greek chosakanizidwa ndi chikho cha 3/4 chouma chouma ndi 1/3 chikho mkaka
• Mango wawung'ono 1, wodulidwa ndikuwaza cayenne ndi madzi a mandimu kuti alawe, ndi ma gingersnaps awiri
• Supuni 2 za guacamole (yesani ma hacks awa kuti mukulitse chidebe chanu!) Ndi ma pita tchipisi 8
• 3/4 ounce cheddar tchizi ndi apulo yaing'ono
• 1/2 chikho chophika edamame wokhazikika ndi supuni 1 ya maolivi ndi kuwaza mchere wamchere
• 1 ounce pretzels tirigu ndi supuni 2 tzatziki

Onaninso za