Zakudya Zanu Zatsopano Zimayambira Apa

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Kuyenda kutali ndi mafuta okhathamira kupita ku lowfat, zakudya zamafuta ambiri sizovuta monga mukuganizira. Ingogwiritsani ntchito zakudya izi, zokhwasula-khwasula ndi maphikidwe ngati maziko pazosankha zanu zonse pamwezi. Takupangitsani kukhala kosavuta kwa inunso. Talemba mayina amtundu wa buledi, margarine, waffles, soya cheese, ndi zina zotero, kuwonetsetsa kuti zinthu zambiri zomwe mumagula ndizochepa mafuta komanso zopatsa mphamvu komanso fiber ndi michere yambiri.

MAFUTA ASANU

1 Mkaka wa Banana Soy Milkshake: Puree mu blender 1 nthochi, 1/2 chikho kuwala kwa vanila soy mkaka, 1/2 chikho cha calcium yokhala ndi madzi a lalanje.

Magawo awiri chotupitsa tirigu wathunthu (Pepperidge Farm Natural Whole Grain) wokhala ndi ma tiyi 2 tiyi yopanda mafuta / yopanda mafuta (Lonjezo)

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Ona Chunuts.

2 Indian Tofu Scramble: Mu skillet wotentha, sungani, kuyambitsa nthawi zambiri, kwa mphindi zisanu, ma ounces atatu amathira tofu, 1/4 chikho chodulidwa tomato (mwatsopano kapena zamzitini), 1/2 supuni ya supuni ya ufa wa curry ndi chitowe ndi supuni 2 za cilantro zodulidwa. .

Magawo awiri chotupitsa tirigu wathunthu (Arnold Stoneground 100% Tirigu Wonse) wokhala ndimasipuni awiri zipatso zonse

Msuzi wa zipatso zamtengo wapatali wa 8 ounces

Zakudya Zakudya: 327 calories, 10% mafuta (3.6 g; 0.1 g saturated), 71% carbs (58 g), 19% mapuloteni (15.5 g), 8 g fiber, 264 mg calcium.

3 Sandwichi ya Chakudya Cham'mawa: Mu skillet wosasunthika wokutidwa ndi kupopera kuphika, kuphika dzira limodzi pa kutentha kwapakati kwa mphindi ziwiri mbali iliyonse. Toast1 oat-bran English muffin; pakati pa ma muffin halves ikani 1 ounce soya tchizi (Soyco), 1 ounce wowonda nyama ndi dzira lophika.

8 ounces madzi otsika a sodium

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya ((Nut))

4 Smoothie ya Cantaloupe-Strawberry: Chotsani mu blender 1/2 chikho chilichonse cantaloupe ndi sitiroberi, 1 chikho lowfat sitiroberi yogurt ndi supuni 1 ya nyongolosi ya tirigu.

1/2 pita wa tirigu wathunthu wokhala ndi supuni imodzi yogula sitolo

8 ma ounces tiyi wazitsamba

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya (41: 123), mafuta okwanira 413, mafuta 12% (5.5 g; 1.9 g okhuta), 74% carbs (76 g), 14% mapuloteni (14.5 g), 7 g fiber, 387 mg calcium.

5 Ma waffles awiri azakudya zonse (Eggo Nutri-Grain Multi-Bran) wokhala ndi supuni 2 zamazira a mapulo

Tiyi Wosakanizika Mtedza: Sakanizani 1/2 chikho cha tiyi, 1/2 chikho nonfat mkaka ndi supuni 1 uchi.

1 sliced ​​kiwi

Zakudya Zakudya: 411 calories, 11% mafuta (5 g; 1 g saturated), 80% carbs (82 g), 9% mapuloteni (9 g), 8 g fiber, 212 mg calcium.

MALAMULO ASANU

1 Fodya Wosuta pa Pumpernickel: Thirani supuni 1 yopanda mafuta mayonesi ndi supuni 1 iliyonse katsabola watsopano ndi horseradish; kufalitsa chidutswa chimodzi cha mkate wa pumpernickel; Pamwamba ndi ma ola atatu osuta, 1/4 chikho chochepetsedwa nkhaka ndi chidutswa chachiwiri cha mkate.

1 sliced ​​beefsteak phwetekere wodzazidwa ndi supuni 1 ya basamu wa viniga

2 malalanje amwazi

Chakudya Chakudya: 451 calories, 15% mafuta (7.5 g; 2 g saturated), 60% carbs (68 g), 25% mapuloteni (28 g), 11 g fiber, 276 mg calcium.

2 Saladi Yotentha ya Lentilo: Phatikizani a19-ounce can Progresso 99% Msuzi Wopanda Mafuta Opanda Lentilo ndi 1/2 chikho chosaphikidwa nthawi yomweyo mpunga wa bulauni mu mbale ndi microwave pamwamba kwa mphindi zisanu; tiyeni tiime mphindi 5; onjezerani 1/4 chikho chilichonse kaloti wodulidwa ndi tsabola wobiriwira wobiriwira, supuni 1 vinyo wofiira vinyo wosasa, mchere ndi tsabola; kuponyera ndi mphanda. Kutumikira pa masamba awiri ofiira ofiira.

1 chikho cha zipatso zozizira (Dole kapena Edy's)

Zakudya Zakudya: 555 calories, 10% mafuta (6 g; 0 g saturated), 72% carbs (100 g), 18% mapuloteni (25 g), 18 g fiber, 30 mg calcium.

3 Salmon Saladi: Phatikizani 6-ounce akhoza nsomba, 1/4 chikho chosungunuka anyezi wofiira, supuni 2 zopanda mafuta mayonesi ndi supuni 1 ya Dijon; sakanizani bwino ndikupereka makapu awiri a masamba a sipinachi.

2 magawo a mkate wa rye (Beefsteak Hearty Rye) wokhala ndi masupuni 2 opanda mafuta a m'munda-masamba a kirimu tchizi

2 maula

Zakudya Zakudya: 477 calories, 22% mafuta (11.6 g; 2.5 g saturated), 47% carbs (56 g), 31% mapuloteni (37 g), 7 g fiber, 675 mg calcium.

4 Soy BLT: Microwave 4 magawo a nyama yankhumba (Lightlife Smart Bacon) molingana ndi phukusi (mpaka khirisipi); kufalitsa 1 kagawo mkate wa tirigu wonse (Wonder Good Hearth Stoneground 100% Whole Wheat) ndi supuni 2 za soya mayonesi (Vegenaise); pamwamba ndi nyama yankhumba yophika, masamba ochepa a letesi a Boston kapena Romaine, magawo atatu a phwetekere ndi chidutswa chachiwiri cha mkate kupanga sangweji.

1 mango wodulidwa

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya (40), 23% mafuta (9.6 g; 1 g saturated), 60% carbs (57 g), 17% protein (16 g), 7 g fiber, 121 mg calcium.

5 Nyemba zakuda (Health Valley, phukusi la 2.36-ounce, zokolola ma ola 15 zikakonzedwa)

Mpukutu wa tirigu wathunthu (Ovuni Achilengedwe)

1 chikho chodulidwa Romaine letesi ndi 1/4 chikho shredded wofiira kabichi ndi supuni 2 zopanda mafuta a ku Italy kapena a tchizi kuvala tchizi (Wish-Bone)

Papaya 1 owazidwa supuni 2 za madzi a mandimu

Zakudya Zakudya: 584 calories, 4% mafuta (2.6 g; 0 g saturated), 78% carbs (114 g), 18% mapuloteni (26 g), 19 g fiber, 249 mg calcium.

MADyerero ASANU

1 Anagulitsa Salimoni Ndi Msuzi Wotsekemera Ndi Ndimu: Mu phula lalikulu, onetsetsani madzi okwana 5 ounce ndi madzi. Bweretsani ku chithupsa, chotsani nthawi yomweyo kutentha; tiyeni tiyime kwa mphindi 10. Kukhetsa; firiji. Mukakonzeka kutumikira, whisk pamodzi 1/4 chikho nonfat kirimu wowawasa, 2 teaspoons aliyense watsopano mandimu ndi capers chotsanulidwa, mchere ndi tsabola; supuni msuzi pa nsomba.

1/2 chikho chophika mpunga wofiirira (Amalume Ben)

1 chikho chopopera sipinachi

Zakudya Zakudya: 504 calories, 19% mafuta (10.4 g; 1.9 g saturated), 45% carbs (57 g), 36% mapuloteni (45 g), 8 g fiber, 410 mg calcium.

2 Gazpacho Ndi Lump Crabmeat: Mu blender kapena processor processor, purée mpaka yosalala (siyani zidutswa zazikulu) 2 tomato wodulidwa, 1/2 chikho cha phwetekere, 1/2 wobiriwira belu tsabola, 1/3 chikho chodulidwa nkhaka, 1 adyo clove , masupuni 2 odulidwa mwatsopano cilantro, supuni 1 ya chilili ufa, ndi 1/4 supuni ya supuni mchere ndi tsabola. Thirani mu mbale yosaya; pamwamba ndi 1/3 chikho chatsopano kapena zamzitini (6 ounces) nkhanu.

1 mpukutu wa tirigu wathunthu (Ovuni Wachilengedwe kapena mtundu wa sitolo yakomweko) wokhala ndi supuni 2 tiyi yopanda mafuta yopanda mafuta (Lonjezo)

Makapu awiri osakaniza amadyera okhala ndi supuni 2 iliyonse: crumbled feta cheese (mafuta ochepetsedwa ngati mungawapeze) ndi kuvala kwa Catalina kopanda mafuta (Kraft)

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya (*) Zakudya zopatsa thanzi: Ma calories 437, mafuta 26% (12.5 g; 6 g okhuta), 45% carbs (49 g), 29% mapuloteni (32 g), 11 g fiber, 407 mg calcium.

3 Spaghetti Bolognese (onani njira yofananira)

1 chikho chilichonse chotsekedwa zukini ndi sikwashi wachikasu (idyani yaiwisi kapena mayikirowevu pamwamba kwa mphindi 2); onjezerani mchere ndi tsabola.

Zakudya Zakudya: 411 calories, 14% mafuta (6.4 g; 1 g saturated), 66% carbs (68 g), 20% mapuloteni (21 g), 13 g fiber, 113 mg calcium.

4 Millet-Quinoa-Cashew Kugel Ndi Apple-Balsamic Drizzle (onani Chinsinsi Chogwirizana)

Makapu awiri otentha ndi broccoli, supuni 2 zophika soya (Cascadian Farm, munjira yafriji), woponyedwa ndi

Supuni 1 mafuta, mchere ndi tsabola.

Zakudya Zakudya: 592 calories, 31% mafuta (20.4 g; 3.8 g saturated), 52% carbs (77 g), 17% mapuloteni (25 g), 16 g fiber, 234 mg calcium.

5 Pea Wokoma ndi Anyezi Risotto (onani njira yofananira)

Phwetekere crostini wouma ndi dzuwa: Kagawo kakang'ono ka 1 kofufumitsa mkate wofufumitsa ndi masipuni awiri a phwetekere wouma dzuwa (Contadina)

Zakudya Zakudya: 498 calories, 28% mafuta (15.5 g; 5.5 g saturated), 59% carbs (73 g), 13% mapuloteni (16 g), 7 g fiber, 105 mg calcium.

ZOSAVUTA ZISANU

1 Zakudya 5 zochepetsera mafuta a tirigu (Kuchepetsa Mafuta a Triscuits) ndi 1 ounce kusuta mozzarella tchizi

Gawo Lazakudya: 153 calories, mafuta 36% (6 g; 3 g okhuta), 43% carbs (16.5 g), 21% protein (8 g), 3 g fiber, 190 mg calcium.

2 Saladi ya Creamy Fruit: Sakanizani 1/2 chikho pa cubed mavwende a uchi, malalanje a lalanje ndi mphesa zofiira, 1/2 chikho chotsika mafuta a vanila yoghurt (mkaka kapena soya) ndi supuni 1 ya timbewu ta timbewu tonunkhira.

Zakudya Zakudya: 224 calories, 8% mafuta (2 g; 1 g saturated), 81% carbs (45.5 g), 11% mapuloteni (6 g), 3 g fiber, 247 mg calcium.

3 1/2 chikho cha lowfat kanyumba tchizi chophatikiza ndi supuni 1 youma masamba osakaniza (Hidden Valley Ranch); gwirani ndi mapesi awiri a fennel ndi kaloti ana asanu.

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya 5 N) kuti kuti kuti kuti kuti kuti kuti kuti tichakondhi chakovya chawu nchakulungika,

4 Phukusi limodzi lokonzekera msuzi wa tofu miso (Kikkoman) wokhala ndi timitengo 4 ta buledi (Bakery ya Barbara)

1 mafuta ochepa a sinamoni-rasiin granola bar (Kellogg's)

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya N;

5 Ma cookies 3 opanda mafuta a oatmeal (Pepperidge Farm) ndi 1/2 chikho cha rasipiberi sorbet (Häagen-Dazs)

Chakudya Chakudya: 240 calories, 0% mafuta, 97% carbs (58 g), 3% mapuloteni (1.8 g), 1 g fiber, 0 mg calcium.

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