Theola Ho fihlela ho Liponto tse 30

Litaba

• Tlhahlobo bakeng sa

Nako ea lebōpo e sa ntsane e le likhoeli, ho bolelang hore ke nako e nepahetseng ea ho qala ho lokisa lijo tsa hau hantle. Empa joalo ka ha boiphihlelo bo tla u joetsa, katleho ea ho theola boima ba 'mele e ipapisitse le ho fumana leano leo u ka phelang le lona le lumellanang le botho ba hau le mokhoa oa hau oa bophelo. Ka mohlala, haeba mosebetsi oa hau o kenyelletsa ho bokella lik'hilomithara tse tsamaeang ka sefofane khafetsa, joale ho u kopa hore u phalle lijo tsohle ho tloha qalong e ka 'na ea e-ba mokhoa oa ho baka tlokotsi.

Kahoo, ho e-na le ho tla ka moralo o lekanang, re thehile lijo tse kopanyang le tse kopanyang tse nkang seo u se ratang le ho rarolla litšitiso tsa hau tse kholo, ho tloha ho laola likarolo ho ea ho thibela litakatso. U ka khetha seneke se le seng kapa ho feta tse etsang kakaretso ea lik'hilojule tse 260.Matsatsing ao ka 'ona u qhekellang ho chesa (e re, ka ho kopanya matla le merero ea pelo)' me u utloe u hloka peterole e eketsehileng, u ka fumana seneke se eketsehileng sa likhalori tse 100 ho isa ho tse 200.

Molao o le mong feela ke hore o tlameha ho lula ka har'a lik'hilojule tse 1,600, e leng se lokelang ho u lumella ho lahla hoo e ka bang ponto e le 'ngoe ka matsatsi a mahlano. Qala ho ja lijo tseo u li ratang kajeno 'me u tla be u ntse u itsamaela joaloka mofuta oa ho sesa nako e telele pele u kena ka leoatleng.

Semelo sa hau sa ho ja ke sefe?

PUSELETSO

Ho lokisetsa lijo bakeng sa hao ke ho phomola ho e-na le ho ba moroalo. U na le pokello e khahlang ea libuka tsa ho pheha 'me u lora mekhoa ea ho kopanya litatso. Lijo tse potlakileng ke che-che; lireschorente tseo u li ratang haholo li tloaetse ho hlahisa metsoako e lenngoeng ka tlhaho kapa e lenngoeng sebakeng sa heno. Empa leha o ja lijo tse fosahetseng ka sewelo, o tloaetse ho ja haholo le hangata haholo. Liphephetso tsa hau tse kholo ke ho itšireletsa ho noka linate letsatsi lohle le ho emisa paseka e le 'ngoe ea lijo-thollo lijong tsa mantsiboea. E le hore moralo oa hau oa ho theola boima ba 'mele o khomarele, o hloka lijo tse laoloang ke likarolo tse hatisang lijo tse ncha, tse felletseng.

Fumana mehopolo ea lijo tsa hoseng, tsa mots'eare le tsa mantsiboea e tla u boloka u phetse hantle u bile u thabile!

MOTS'ELISI TAKEOUT

Khotsofalo ea hang-hang ke MO ea hau: U tsebahala ka ho bitsa kopi ea lijo tsa hoseng le lijo tsa mots'eare tsa granola, 'me libaka tseo u li ratang tsa ho nka li kentsoe fonong ea hau. lijo, joalo ka litholoana, meroho le lijo-thollo kaofela, empa u ikutloa u se na matla a ho etsa letho ka eona-bonyane ho fihlela kemiso ea hau e hlakile. Ho ja hantle le ho fokotsa, o hloka likhetho tse feto-fetohang mananeng a hau a letsatsi le letsatsi, joalo ka lijo tse potlakileng tsa "assembly line" tse hlokang metsoako e tšeletseng kapa ka tlase, hammoho le supermarket e phetseng hantle le lijo tsa ho jella.

Fumana mehopolo ea lijo tsa hoseng, tsa mots'eare le tsa mantsiboea e tla u boloka u phetse hantle u bile u thabile!

LIJO MORABELI

Ha u ntse u thabela lijo tse u loketseng, le bona ba tlameha ho latsoa monate. Sandwich kapa omelet ntle le chisi ha e amohelehe, 'me u lokela ho khotsofatsa leino la hao le monate letsatsi le leng le le leng (haeba e se ka hora!). Ka bomalimabe, boits'oaro ba hau bo bolelang hore ka linako tse ling u tlatsa lijo tse potlakileng tse nang le likhalori tse ngata le lijo tse bobebe, tse ka bokellang livithamini le liminerale tsa bohlokoa ebe li paka liponto. Leano la hau le sebetsang le tlase haholo: ho tsepamisa mohopolo lijong tse laoloang tse nang le likarolo tse u lumellang hore u utloe eka u ikhotsofatsa. Motsoako oa lijo tse foreshe le tse phetseng hantle li sebetsa hantle bakeng sa hau, ha feela sejo se seng le se seng kapa seneke se na le ho hong ho ikhethang ho hohela tatso ea hau.

Fumana mehopolo ea lijo tsa hoseng, tsa mots'eare le ea lijo tsa mantsiboea tse tla u boloka u phetse hantle ebile u thabile!

Khutlela ho Khoeli ea 1: Qalella leha o ne o le sofeng mariha ohle.

Khutlela ho tsohle Morero oa 'mele oa Bikini

PUSELETSO

Sejo sa hoseng

1/2 KOPI E APEHILENG TŠEPE E KHAHANG OATS e fafalitsoe ka sinamone, nutmeg le cloves 'me e tlatsitsoe ka apole e nyenyane e 1, 1/4 senoelo sa walnuts e khaotsoeng, le li-ounces tse 4 tsa lebese la organic skim.

448 lik'halori

DIKANE TSE 2 TSA BOHOBE TSA MATHO-THO KAOFELA e nang le senoelo sa 1/4 sa nonfat ricotta, pere e le 'ngoe e nang le lesela le 1 le mahe a linotsi

KHALE 437

Lijo tse bobebe (lik'hilojule tse 100 ho isa ho tse 200)

Banana e le 'ngoe e senotsoeng e tšetsoe mahe a linotsi ka khaba e 1

136 LIK'HALISI

Li-ounces tse 4 tsa lebese la nonfat le kopantsoeng le 1/2 senoelo sa liapole tse sa tsoetsoeng, letlapa la spice ea apole, sirapo ea 'mapole e le 1, le leqhoa le tletseng letsoho.

Likhalori tse 140

Lijo tsa motšeare

3 OUNCES BROILED PELE SALMONE; 1/2 senoelo sa raese e hlaha; tamati le mozzarella salate (litapole tse 2 tsa sliced ​​plum, makhasi a 5 a basil a hloekileng, mozzarella e le ngoe feela e hloekileng, likhaba tse 2 tsa asene ea balsame, le khaba e le 'ngoe ea konofolo e tšetseng oli ea mohloaare e sa tsoaloang

469 lik'halori

1 PITA EA KORO E TSOHLE e tšetsoeng khaba e le 1 ea mosetareta oa linoko 'me e tlatsitsoe ka li-ounces tse 3 tsa turkey e tsubang, selae se le seng sa chisi ea Switzerland, makhasi a maholo a 2 a rometsoeng, le tamati ea plum e 1; Lihoete tse 10 tsa bana le likhaba tse 2 tsa hummus

441 lik'halori

Lijo tse bobebe (lik'hilojule tse 220 ho isa ho 260)

1/2 senoelo sa guacamole; 1 kopi e 'ngoe ea likhae tsa pepere e khubelu bakeng sa ho ina

Likhalase tse 220

2 tablespoons botlolo ea peanut ea tlhaho; 2 lifeiga tsa Calimyrna tse omisitsoeng bakeng sa ho qoelisoa

LIEKELE 242

Lijo tsa mantsiboea

1 LITLHAKU TUNA ROLL (likotoana tse 8) ka 1 tablespoon e tlaase-sodium soy sauce; 1/2 senoelo sa edamame e halikiloeng; 1/2 senoelo sa sopho ea miso

LIEKELE 442

1/2 KOmiki E phehiloe-FUTE-KORO SPAGHETTI ho akheloa ka likhoho tse halikiloeng tse 3 tsa ounces le kopi e le 'ngoe ea li-florets tsa broccoli le pepere e khubelu ea tšepe; e halikiloe ka khaba e le 1 ea oli ea mohloaare e sa tsoakoang le clove ea konofolo e 1; 'me e tlatsitsoe ka likhaba tse 2 tse betliloeng tsa Parmesan

LIEKELE 441

Likhetho tse ling tse phetseng hantle bakeng sa Mofumahali oa Takeout!

Khutlela ho Khoeli ea 1: Qalella leha o ne o le sofeng mariha ohle.

Khutlela ho tsohle Moralo oa 'mele oa Bikini

MOTS'ELISI TAKEOUT

Sejo sa hoseng

1 KAKARETSO EA LITHOLO TSA SESOTHO MUFFIN e tlatsitsoe ka lilae tse 2 kapa tse 3 tse tšesaane tsa avocado, lehe le le 1 le leholo le halikiloeng ka sefafatsi sa ho pheha se sa phehoang ka mafura, 'me selae se le seng se tsuba Gouda; 1 kopi ea morara o mofubelu

LIEKELE 443

1 PECAN PIE LARABAR phunyeletse ho li-ounces tse 6 tsa nonfat vanilla yoghurt; 8 ounces lero la lamunu

LIEKELE 462

Lijo tse bobebe (100 ho isa ho 200)

Starbucks grande skim latte

Likhalori tse 130

2 tsokolate e kholo e koahetsoeng fragole; Champagne e 1 ea lekolilo

130 lik'halori

Lijo tsa motšeare

4-OUNCE MOTSOALLE OA METSOALLE OA METSOALLE pan-grilled ka teaspoon e 1 oli ea mohloaare extra-virgin; topped le 2 tablespoons tsohle-tsa tlhaho barbecue spaghetti, 2 e khōlō tse rusolotsoeng makhasi a Roma, le 2 kapa 3 dilae tsesaane ea avocado; 'me ea sebelisoa ka mokotla oa lijo-thollo

LIEKELE 440

PANDA TLHALOSA KHOPO LE BROCCOLI; 1/2 raese e nang le mouoane; 1 ho sebeletsa sopho ea lehe-lipalesa

Likhalori tse 450

Lijo tse bobebe (lik'hilojule tse 220 ho isa ho 260)

4 ounces nonfat thota e nang le serame e nang le khaba e nang le khaba e le 'ngoe ea kokonate le likhaba tse 2 tsa chokolete

255 lik'halori

Mokotla o le mong ha ho na letsoai, popcorn ea oli ea microwave e fafalitsoeng ka likhaba tse 2 tse behiloeng Parmesan

260 lik'halori

Lijo tsa mantsiboea

PEO OF FETOHA Ahatselitsoeng TURKISH SUPA LIthollo PILAF; 2 lisekoere Ghirardelli 60% cocoa chokolete e lefifi

LIEKETSE 420

BOSTON MARKET 1/4 KGOHO E tshweu ya ROTISSERIE (ha ho na letlalo); litapole tse ncha le linaoa tse tala tse boholo bo tloaelehileng

440 lik'hilojule

Likhetho tse ling tse phetseng hantle bakeng sa Rebel ea Lijo!

Khutlela ho Khoeli ea 1: Qalella leha o ne o le sofeng mariha ohle.

Khutlela ho tsohle Moralo oa 'mele oa Bikini

LIEKETSENG LETSIETSI

Sejo sa hoseng

8 OUNCES 2% METSOALLE A CHOCOLATE MABISI e kopantsoe le kopi e le 1 ea cherries e hoamisitsoeng le likhaba tse 2 tsa almonde butter

463 lik'halori

6 OWUS NONFAT PLAIN YOGURT YA GREEK e kopantsoe le kopi e le 'ngoe ea 1/4 ea granola ea tlhaho, banana e nyenyane e khaotsoeng, le likhaba tse 2 tsa chokolete ea semisweet chips.

LIEKELE 432

Lijo tse bobebe (100 ho isa ho 200)

1/2 senoelo sa fragola gelato

Likhalase tse 180

Mahlaka a 4 a mahareng a celery a hasane ka 1/4 senoelo sa hummus mme a fafatsoa ka 1 ounce feta.

Lik'halori tse 199

Lijo tsa motšeare

AU BON PAIN BRIE, LITHOLOANA, LE CRACKERS COMBO; sopho ea linaoa e ntšo e mahareng

LIEKELE 460

PANERA BHOBE NYENYANE SESOPO EA MEROHO; 1/2 turkey-artichoke e chesang panini

Likhalori tse 450

Lijo tse bobebe (220 ho isa ho 260)

3/4 senoelo sa nonfat cottage cheese e kopantsoeng le teaspoon e 1 ea ginger e ncha e halikiloeng, kopi e le 'ngoe ea likotoana tsa phaenapole, le likhaba tse 2 tsa lialmonde tse sikiloeng.

247 lik'halori

1 clementine; 1 ounce e cheddar e bohale; 6 lihloaare tsa picholine

250 lik'halori

Lijo tsa mantsiboea

1 KOPI DAL (sopho e entsoeng ka lentile e halikiloeng); Konyana ea skewer e 1 le shish kebab ea meroho

LIEKELE 460

3 OUNCES MABELE A KHOHO A BOLITSitsoeng; 1/2 senoelo sa raese e sootho; 1/2 senoelo se seng le se seng sa lipalesa tsa "broccoli" le "pepere e khubelu"

LIEKELE 458

Khutlela ho Khoeli ea 1: Qalella leha o ne o le sofeng mariha ohle.

Khutlela ho eohle Moralo oa 'mele oa Bikini

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