Ndondomeko yanu yatsopano yazakudya

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3 MAFUPI

1 1/2 chikho All-Bran cereal wothira 1/2 chikho Chakudya chonse chokhala ndi 1/2 chikho nonfat mkaka ndi 1/2 chikho sliced ​​strawberries

Kagawo 1 kambewu ka nyemba ndi masipuni awiri otsitsa mafuta a chiponde

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 Zakudya 5 C) Zakudya kuti kuti ukhale ndi thanzi labwino.

2 2 waffles wachisanu wathunthu wachisanu ndi supuni 1 ya mapulo manyuchi

1 papaya wodulidwa

Zakudya Zakudya: 455 calories, 10% mafuta (5 g; 1 g saturated), 84% carbs (96 g), 6% mapuloteni (7 g), 13 g fiber, 139 mg calcium, 1 mg iron, 421 mg sodium.

3 Oatmeal wa Apricot-Cinnamon: Phatikizani mu mbale yotetezedwa ndi mayikirowevu 3/4 chikho chosakanizidwa oatmeal, 1 1/2 makapu mkaka wopanda mafuta, 1 apurikoti wothira, ndi 1/2 supuni ya sinamoni; microwave pamwamba 2 mphindi, mpaka madzi atengeka.

1 chikho cha cantaloupe

Zakudya Zakudya: 437 calories, 10% mafuta (5 g; 1 g saturated), 68% carbs (74 g), 22% mapuloteni (24 g), 9 g fiber, 521 mg calcium, 4 mg iron, 207 mg sodium.

3 NCHI

1 Hummus Sandwich: Phatikizani mu blender 15-ounce akhoza garbanzo nyemba (zotsekedwa), theka la 15-ounce akhoza nyemba zoyera (zotakasa ndi kutsukidwa kuchotsa mchere), supuni 2 tahini, 1 clove adyo, 1/4 chikho madzi ndi Supuni 1 yatsopano ya mandimu; kuyeretsa mpaka yosalala. Gawani 1/4 chikho cha osakaniza pa kagawo kamodzi ka mkate wambewu; pamwamba ndi magawo 2 a phwetekere, 2 masamba ofiira a letesi ndi chidutswa chachiwiri cha mkate (sungani hummus wotsalira mu chidebe chosindikizidwa mufiriji).

1/3 chikho chophika soya (edamame), otetezedwa ndi mchere wa 1/4 supuni

2 malalanje a Chimandarini kapena 1 lalanje

Gawo Lazakudya: Ma calories 513, 21% mafuta (12 g; 2 g wokhuta), 55% carbs (71 g), 24% protein (31 g), 18 g fiber, 387 mg calcium, 10 mg iron, 932 mg sodium.

2 Saladi ya Pinto Nyemba Ndi Tuna: Phatikizani mu mphika 15-ounce mutha kuthira nyemba (kutsukidwa ndikutsanulidwa),

8-ounce amatha kudula nyemba zobiriwira (kutsukidwa ndikutsanulidwa), 6-ounce akhoza tuna (kutsanulidwa), supuni 2 yosungunuka tsabola wofiira wokazinga (kuchokera ku botolo la 7-ounce), supuni 1 ya viniga wofiira, ndi mchere ndi tsabola wakuda kuti mulawe . Gawani pakati; sungani theka tsiku lina.

Chips Zamphesa Chophika Ndi Guacamole: Dulani tortilla ya chimanga 1 m'magawo anayi ndikusamutsa wedge pa pepala lophika; kuphika pa 400 ° F kwa mphindi 5, mpaka khirisipi ndi golide; kuika pambali. Phatikizani mu blender kapena processor processor 1 peeled ndi pitted avocado, theka la 15-ounce amatha nyemba zoyera (zotsekedwa), supuni imodzi yatsopano madzi a mandimu ndi 1 clove adyo. Purée mpaka pafupifupi yosalala; Sakanizani supuni 1 yodulidwa mwatsopano cilantro; nyengo kulawa ndi mchere ndi tsabola. Gawani chikho cha 1/4 cha guacamole ndi tchipisi ndikusungira 3/4 chikho cha guacamole cha King Mackerel kapena Trout Enchilada chikwama chamasana patsamba 164 (sungani mu chidebe chosindikizidwa mufiriji).

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakoma 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 Z kete zama 1 kuti 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 Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya kuti kuti kuti kuti ulimbenso zidye:

3 Sangweji ya Zamasamba ku Turkey: Pamwamba pa chidutswa chimodzi cha mkate wa tirigu wonse ndi supuni 1 ya mpiru wa mpiru kapena Dijon mpiru, ma ounces 2 a soya Turkey, magawo atatu a nkhaka, tsamba limodzi lofiira la letesi ndi chidutswa chachiwiri cha mkate.

Chidebe cha 8-ounce lowfat yogurt (kukoma kulikonse)

1 sliced ​​kiwi

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 Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zofunikira kuti kuti kuti ukhale ndi chakudya chopatsa thanzi ndi chiyani?

3 Kudya

1 Kasha ndi Pasitala Ndi Ndimu Pesto (onani njira yofananira)

1 chikho cha ana sipinachi masamba odzaza ndi magawo 2 a phwetekere ndi supuni imodzi ya zovala za ku Italy zopanda mafuta

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 Zakudya Zakudya N kuti kuti kuti azisowa chakudya ndi chiyani?

2 Salmon Ya Gingered Ndi Quinoa ndi Swiss Chard (onani Chinsinsi Chogwirizana)

Msuzi Wosakaniza Msuzi: Gawani 1 sikwashi ndi kuchotsa mbewu; ikani supuni 1 ya maolivi mu theka lililonse ndikupaka kuti muvale; nyengo mkati ndi mchere ndi tsabola; ikani magawo, kudula mbali mmwamba, mu mbale yosungira ma microwave ndikuphimba ndi zokutira pulasitiki; mayikirowevu okwera mphindi 5, mpaka pomwepo; tiyeni tiime mphindi 5 musanatumikire. Sungani theka limodzi mwamasana nkhomaliro.

Chakudya Chakudya: 461 calories, 25% mafuta (13 g; 2 g saturated), 49% carbs (56 g), 26% mapuloteni (30 g), 12 g fiber, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 King Mackerel kapena Trout Enchiladas (onani njira yofananira)

Chitowe cha mphesa: Phatikizani mu mbale yotetezedwa ndi mayikirowevu 1/2 chikho chophika msuzi wofiirira, 1/2 chikho madzi ndi 1/2 supuni ya supuni chitowe. Phimbani ndi pulasitiki ndi ma microwave pamphindi 5; tiyeni tiime mphindi 5; fluff ndi mphanda.

1 chikho steamed broccoli raab kapena broccoli florets

Gawo Lazakudya: 645 calories, 31% mafuta (22 g; 5 g saturated), 44% carbs (71.5 g), 25% protein (40 g), 20 g fiber, 231 mg calcium, 3 mg iron, 1,958 mg sodium.

3 ZAKUDYA

1 7 Triscuits ya Mafuta Ochepetsedwa okhala ndi ma ounces awiri soya tchizi, kaloti 10 zazing'ono

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 Nthambi: 232 calories, 12% mafuta (3 g; 0.5 g wokhuta), 57% carbs (33 g), 31% protein (18 g), 5 g fiber, 437 mg calcium, 3 mg iron, 679 mg sodium.

2 6-oz

Zakudya Zakudya: 299 calories, 39% mafuta (13 g; 1 g saturated), 46% carbs (34.5 g), 15% mapuloteni (11 g), 6 g fiber, 100 mg calcium, 3 mg iron, 40 mg sodium.

3 1/2 chikho chotsika mafuta ayisikilimu kapena yogurt yachisanu, 1 chikho cha mphesa zofiira

Zakudya Zakudya: 273 calories, 10% mafuta (3 g; 2 g saturated), 77% carbs (52.5 g), 13% mapuloteni (9 g), 2 g fiber, 251 mg calcium, 1 mg iron, 60 mg sodium.

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