Lijo tse nang le lik'halori tse tlase li tlase ho likhalori tse 300

Litaba

• Ho thata ho lumela empa e le 'nete: lijo tsena tse tlase tsa li-calories li tletse lijo tse matlafatsang tse nang le phepo - hape li tletse tatso.
• Lijo tse phetseng hantle # 1: Menoana ea Khoho e halikiloeng
• Sejo se Botle #2: Khoho e Besitsoeng ka Liapole le Eiee
• Lijo tse Phethahetseng # 3: Pepere e Chesitsoeng Tuna e nang le Mango Relish e Ntle
• Lijo tse phetseng hantle # 4: Bohobe ba nama le litapole tse mashed
• Lijo tse phetseng hantle # 5: Masiana a likhoho le Kale
• Lijo tse phetseng hantle # 6: Salmone e Bakiloeng ke Litlama
• Lijo tse Molemo # 7: Sushi ea meroho
• Lijo tse phetseng hantle # 8: Gorgonzola Burgers le Sauce ea Likomkomere-Yogurt
• Fumana haholoanyane ka ho re "e" lijong tse phetseng hantle le "che" lijong tse mafura a mangata, le ka lijo tse phetseng hantle tse bohlokoa haholo bakeng sa ho theola boima ba 'mele.
• Tlhahlobo bakeng sa

Ho thata ho lumela empa e le 'nete: lijo tsena tse tlase tsa li-calories li tletse lijo tse matlafatsang tse nang le phepo - hape li tletse tatso.

Ho u thusa ho rala meno a hau a beke le beke, Sebopeho se kentse lintlha tsa phepo e nepahetseng bakeng sa e 'ngoe le e' ngoe ea lijo tse tlase tsa khalori:

Lijo tse phetseng hantle # 1: Menoana ea Khoho e halikiloeng

Karolo ea phepo e nepahetseng ka ho sebeletsa: lik'hilojule tse 223, mafura a 7 g, li-carb tse 16 g, liprotheine tse 24 g, .3g fiber, 491 mg sodium

Sejo se Botle #2: Khoho e Besitsoeng ka Liapole le Eiee

Karolo ea phepo e nepahetseng ka ho sebeletsa: (khoho e 3 ounces, selae se le seng sa apole le anyanisi e halikiloeng ka 1/2): lik'hilojule tse 247, mafura a 19% (5 g; 1.4 g e tletse), 38% carbs (23 g), 43% ea protheine (26 g) 5g faeba, 51 mg k'halsiamo, 2.3 mg tšepe, 267 mg, sodium

Lijo tse Phethahetseng # 3: Pepere e Chesitsoeng Tuna e nang le Mango Relish e Ntle

Karolo ea phepo e nepahetseng ka ho sebeletsa: lik'hilojule tse 252, 18g carbs (29%), mafura a 2 g (7%), fiber e 2 g, 40 g protheine (64%), mafura a 0,4 g

Lijo tse phetseng hantle # 4: Bohobe ba nama le litapole tse mashed

Phepo e 'ngoe le e 'ngoe: (6 oz. loaf ea nama, 1/3 senoelo sa litapole): lik'hilojule tse 260, mafura a 9g (27% ea lik'hilojule), 2 g mafura a mangata, 22 g carbs, 24 g protein, 5 g fiber, 80 mg calcium, 3 mg iron, 240 mg sodium

Lijo tse phetseng hantle # 5: Masiana a likhoho le Kale

Karolo ea phepo e nepahetseng ka ho sebeletsa: (boroso e le 1, 1/4 ea motsoako oa khale): likhalori tse 261, mafura a 46% (13.5 g; 3.8g e tletse), 20% carbs (12.8g), 34% protheine (22.3 g), 1.9g fiber, 227 mg calcium, 3.7mg iron, 980mg sodium.

Lijo tse phetseng hantle # 6: Salmone e Bakiloeng ke Litlama

Lintlha tsa phepo ka ho sebeletsa

Lijo tse Molemo # 7: Sushi ea meroho

Phepo e 'ngoe le e 'ngoe: (likotoana tse 10) lik'hilojule tse 290, lik'habohaedreite tse 6 (87%), mafura a .6 g (2%), 7 g fiber, 8 g protein (11%).

Lijo tse phetseng hantle # 8: Gorgonzola Burgers le Sauce ea Likomkomere-Yogurt

Phepo e 'ngoe le e 'ngoe: (1 burger, 1/4 senoelo sa cucumber-yogurt sauce): lik'hilojule tse 292, mafura a 10 g (30% ea lik'hilojule), 5 g mafura a mangata, 28 g carbs, 26 g protein, 3 g fiber, 210 mg calcium, 3 mg iron, 595 mg sodium

Fumana haholoanyane ka ho re "e" lijong tse phetseng hantle le "che" lijong tse mafura a mangata, le ka lijo tse phetseng hantle tse bohlokoa haholo bakeng sa ho theola boima ba 'mele.

Tlhahlobo bakeng sa