Moralo oa Lijo tsa 'Mele oa Leoatleng la 2013: Khoeli ea 1

Litaba

• Sejo sa hoseng
• Lijo tsa motšeare
• Maikutlo a bophelo bo botle ba seneke
• Lijo tsa mantsiboea
• Sejo se monate
• Tlhahlobo bakeng sa

Ho fumana mpa e boreleli, lirope tse tšesaane, le ho tiisa ka thata ke ts'ebetso ea likarolo tse peli. Mohato oa pele ke ho ipabola moralong oa rona oa ho ikoetlisa oa Lehlabula SHAPE Up, empa haeba u sa fetole seo u se jang, mesifa e sa tsoa sehoa e tla lula e patiloe ka tlas'a mafura. Kenya lenaneo lena le ikhethileng, le entsoeng ke Jackie Newgent, R.D., sengoli sa Li-Recipes tse 1000 tse nang le lik'halori tse tlase. E tletse lijo tse hlabosang, tse khotsofatsang, e ipapisitse le litlhoko tsa hau (mohlala, mahala ea gluten, kapa ea limela) le mokhoa oa bophelo (gourmet cook versus on-the-go eater) -e leng senotlolo sa ho khomarela melao le ho bona liphetho tsa nako e telele . Sebelisa lik'hilojule tse ka bang 1 600 ka letsatsi ho latela e 'ngoe ea merero ena ea lijo' me u tla be u itokiselitse ho qala bikini e ncha ka Sehopotso! Tsoela pele ka likhoeli tse tharo (re tla fana ka mefuta e mengata ea lijo tse phetseng hantle, kahoo etsa bonnete ba hore u khutlela morao!) 'me u ka lahleheloa ke liponto tse 10 kapa ho feta. U emetse eng? Cheka kahare!

Sejo sa hoseng

Leka ho ja likhalori tse 370 ho isa ho tse 400

KHABANE

Boroso le Oat "Grits"

Likopi tse 1 cooked tse phehiloeng ka tšepe e phehiloeng ka tšepe e nang le chisi e le 'ngoe ea pōli e halikiloeng, litamati tse 3 tse omisitsoeng ka letsatsi, 1 ounce e tšetsoeng lisose e entsoeng ka khoho, khaba e le 1 ea basil e ncha, le pepere e ntšo e sa tsoa khuoa ho latsoa.

LI-CALORIES tse 400}

E SE NANG GLUTEN

Huevos Scramble [setšoantšo]

Lehe le le 1 le mahe a 2 a makhooa a khoahliloe ka ¼ senoelo sa pepere e pshatlehileng Jack chisi, ¼ kopi e entsoeng ka avocado ea Hass, letsoai la leoatle le pepere e ntšo ho latsoa; Li-chips tsa tortilla tsa poone tse 6 tse senang gluten tse nang le likhaba tse 3 tsa pico de gallo; 2-ounce phaenapole e nyane

LI-CALORIES tse 400}

MOROBE

Letlalo Scallion Bagel

1 bagel ea koro e halikiloeng ka botlalo e tšetsoeng likhaba tse 3 tsa chisi ea Neufchâtel, mall scallion e 1, le ½ teaspoon ea peo ea sesame; 15.2-ounce botlolo ea rantipole e nang le ginger e sa tsoa khuoa ho latsoa

{370 CALORIES}

LIEKETSENG TS'ELISA

Starbucks Spinach & Feta Breakfast Wrap

e kopantsoe le khalase e kholo (li-ounces tse 16) e nyenyane ea leqhoa (e seng mafura) e fafalitsoeng ka sinamone

{380 CALORIES}

Lijo tsa motšeare

Ikemisetsa bakeng sa lik'hilojule tse 430 ho isa ho 470

LEKHOTLA

Li-noodle tsa Thai Peanut Soba [setšoantšo]

Li-ounces tse 2 tse phehiloeng le tse pholileng tsa soba noodle tse akhotsoang ka likhaba tse 3 tsa sopho ea matokomane ea Thai, 10 e phehiloeng li-shrimp tse nyane tse 10, ½ kopi e tšesaane pepere e khubelu ea tšepe, ½ kopi e tšetsoe likomkomere tsa Senyesemane le cilantro ho latsoa; petelletsa lekhalo la lime ka holimo

{440 CALORIES}

E SE NANG GLUTEN

Salate ea Khoho ea California

Li-ounces tse 4 tsa letsoele la khoho e halikiloeng e kopantsoeng le apricot e omisitsoeng hantle e 1, khaba e le 1 ea yogurt ea Greece, likhaba tse 2 tsa lowfat mayonnaise, teaspoon e 1 ea asene ea cider, khaba e le 'ngoe ea walnuts e khaotsoeng, letsoai la leoatle le tarragon e ncha ho latsoa; Lehlaka le le leng la celery le li-crackers tse 10 tsa raese ka lehlakoreng ho bokella salate

{430 lik'halori}

MOROBE

Letlapa la Mediterranean

Pita e le 'ngoe e kholo ea lijo-thollo haufi le kopi e le' ngoe ea tamati ea ciliegia, mehloaare e 6 ea Kalamata, 1 ounce cubed feta le ¼ cup hummus

{430 lik'halori}

LIEKETSENG TS'ELISA

Sopho ea Naoa e Ntšo ea Applebee

e kopantsoe le salate ea Cesare

{470 CALORIES}

Maikutlo a bophelo bo botle ba seneke

Ikemisetsa ho li-calories tse 130 ho isa ho tse 160

LEKHOTLA

Salad ea pelo ea Artichoke le Pistachio

Likopi tse 2 tsa meroho e lahleloa ka lipelo tsa ½ senoelo sa artichoke le li-pistachio tse 15 tse halikiloeng; nosetsa ka 1 ½ tablespoons raspberry vinaigrette

{140 Likhalori}

E SE NANG GLUTEN

Edamame[setšoantšo]

¼ senoelo se nang le letsoai hanyenyane, edamame e halikiloeng

{130 LIKHELELE}

MOROBE

Lihoete le Hummus

Likhaba tse 3 tsa linoko tse tšehla lentile hummus le lihoete tse 8 tsa bana

{160 lik'halori}

LIEKETSENG TS'ELISA

Panda Express Veggie Spring Roll

{160 MEKHOLI}

Lijo tsa mantsiboea

Eketsa likhalori tse 420 ho isa ho tse 460

LEKHOTLA

Salmone ea Cajun

Litlhapi tse 5 tsa tlhapi ea naha e tlotsitsoeng ka ¾ teaspoon Cajun seasoning le likhaba tse 7 tsa asparagus tse akhotsoang ka teaspoon e 1 ea oli ea mohloaare, e halikiloeng metsotso e 12 ho 400˚F; fana ka ¾ senoelo sa raese e khuts'oane ea lithollo e nang le khaba e le 'ngoe ea minced chives le khaba e 1 ea lialmonde tse halikiloeng; khabisa litlhapi ka khase ea lemone ho latsoa

{460 lik'halori}

E SE NANG GLUTEN

Nama ea Khomo ea Bochabela bo Hare le Squash Kebabs

Li-ounces tse 3 tsa khomo ea nama ea khomo le squash e le 'ngoe e mosehla ea lehlabula e nokiloeng ka sinamone ea pinch le skewered; sebeletsa haufi le kopi e le 1 ea quinoa e phehiloeng e akhotsoang ka likhabapo tse 2 tsa linate tsa phaene tse halikiloeng, likhabapo tse 2 tsa koena e sa tsoa khuoa, le teaspoon e 1 ea oli ea mohloaare; khabisa ka lehare la lemone

{450 lik'halori}

MOROBE

Pepere ea Bell le Bella Pizzette [setšoantšo]

Pita e le 'ngoe ea lijo-thollo e se nang pokothong e nang le teaspoon e 1 ea oli ea mohloaare, ½ senoelo sa mozzarella, ½ senoelo se tšetsoe masea a bella li-mushroom, ½ senoelo se tšetsoe pepere e khubelu le e tala, 1 eiee e khubelu (e arotsoe ka masale), 1 e tšesaane e tšesaane e kholo clove ea konofolo, le likhabapo tse 2 tsa Pecorino Romano; bake ka 450 ° F metsotso e 25 kapa ho fihlela ho hlanya

{460 CALORIES}

LIEKETSENG TS'ELISA

Olive Garden Lasagna Primavera Le Khoho e halikiloeng

LI-CALORIC {420}

Sejo se monate

Ikemisetsa lik'halori tse 180 ho isa ho 210

LEKHOTLA

Caramel Sundae [setšoantšo]

½ kopi ea nondairy vanilla e hoamisitsoeng e tšetsoeng ka khaba e le 'ngoe e futhumetseng ea caramel sauce

{180 LIK'HOLLE}

E SE NANG GLUTEN

Cheese le Cherries

1 kopi e le 'ngoe ea li-cherries tse ncha tse nang le ounce e le' ngoe e halikiloeng ea cheddar e bohale

{210 Likhorale}

MOROBE

Thabiso ea Berry

Likopi tse 1 slic tse sehiloeng ka fragole tse akhotsoang ka khaba e 1 ea asene e tšoeu ea balsame le khaba e 1 ea lero la agave; Libaka tse 2-inch (hoo e ka bang ounce ka 'ngoe) chokolete e lefifi

{190 Likhalori}

LIEKETSENG TS'ELISA

Jamba Juice Jazzy Java Tsokolate e Hatselitsoeng Yoghurt

{210 Likhorale}

Tlhahlobo bakeng sa