Mehato e sa Utliseng bohloko ea Katleho

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Sheba hore na lethathamo la rona la sampole le fetoha joang ho tloha Bekeng ea 1 (paradeise ea motho ea jang ho feta tekano) ho ea ho Beke ea 4 (mokhoa oa ho theola boima ba 'mele) ho bona hore na ho bonolo hakae ho theola lik'hilojule tse 300 letsatsi le letsatsi ntle le ho lahleheloa ke tatso, botlalo kapa tšusumetso. (Liphetoho tsa beke le beke li poteletseng, kahoo re li hatisa ka mongolo o tšekaletseng ho u bontša kamoo phetoho e nyenyane e ka etsang phapang e kholo ea lik'hilojule.) Libeke tsa 1-3 li reretsoe ho bontša mokhoa o tloaelehileng oa ho ja lik'halori tse phahameng; lijo tsena ha li khothaletsoe bakeng sa boima ba 'mele.

Beke ea 1: SEO U SA LOKELANG HO SE JA

Sejo sa hoseng (585 cal.) Lik'hilograma tse 1 1/2 tsa morara o omisitsoeng (285 cal.) Le kopi e le 'ngoe ea lebese (160 cal.), 1 kopi ea lero la lamunu (110 cal.), Kofi e le' ngoe ea kofi (10 cal.) Le khaba e 1 halofo le halofo (20 cal.)

Seneke sa hoseng (160 cal.) Setshelo se le 1 se nang le mafura a tlase a lemon yoghurt (160 cal.), khalase ea metsi a phatsimang

Lijo tsa motšeare (900 cal.) Salate ea tuna ka rye (350 cal.), Sopho e le 'ngoe ea sopho e entsoeng ka langa le le lej (160 cal.), Li-cookie tse 3 tsa oatmeal (240 cal.), Can ea soda (150 cal.)

Seneke sa thapama (220 cal.) Li-ounces tse 2 tsa li-pretzels (220 cal.)

Lijo tsa mantsiboea (503 cal.) Li-ounces tse 3 1/2 tsa salmon e halikiloeng (180 cal.), kopi e 1 1/2 ea broccoli (105 cal.), litapole tse mahareng tse 1 (118 cal.) le khaba e le 'ngoe ea botoro (100 cal.)

Seneke sa mantsiboea (290 cal.) 1 senoelo sa ice cream e nang le lowfat (240 cal.) E nang le likhaba tse 2 tsa khaba ea chokolete (50 cal.)

Kakaretso ea lik'halori: 2,658

Beke ea 2: 300 CALORIES DOWN

Sejo sa hoseng (445 cal.) kopi e le 1 ea bran ea morara (190 cal.) e nang le kopi e le 1 ea lebese kaofela, lamunu e le 1 (65 cal.), kopi e le 'ngoe ea kofi e nang le 1/4 senoelo sa lebese la 2% (30 cal.)

Seneke sa hoseng (160 cal.) 1 setshelo sa lowfat lemon yoghurt, khalase ea metsi a phatsimang

Lijo tsa motšeare (670 cal.) Salate ea tuna ka rye, kopi e le 1 ea sopho ea tamati, li-cookie tse 2 tsa oatmeal (160 cal.), Soda ea lijo (0 cal.)

Seneke sa thapama (300 cal.) Li-ounces tse 2, liapole tse mahareng (80 cal.)

Lijo tsa mantsiboea (560 cal.) Li-salmon tse 3 1/2 tse halikiloeng, kopi e le 1 1/2 ea broccoli, litapole tse mahareng tse tšetsoeng ka khaba e le 'ngoe ea botoro, kopi e le 'ngoe ea cantaloupe (57 cal.)

Seneke sa mantsiboea (230 cal.) 3/4 senoelo sa lowfat ice cream (180 cal.) le 2 tablespoons tsokolate fudge topping

Kakaretso ea lik'hilojule: 2,375

Beke ea 3: Lik'halori tse 600 HO FELA

Sejo sa hoseng (286 cal.) Greek Omelet With Tomate le Cheese ea Feta, selae se le seng sa thollo ea lijo-thollo (80 cal.), 1 kopi ea cantaloupe (57 cal.), Kofi e le 'ngoe ea kopi le 1/4 senoelo 2% lebese Senojana sa mots'eare (160 cal.) 1 setshelo lowfat lemon yoghurt, khalase ea metsi a phatsimang

Lijo tsa motšeare (670 cal.) Salate ea tuna ka rye, kopi e le 1 ea sopho ea tamati, li-cookie tse 2 tsa oatmeal, soda le ho ja

Seneke sa mantsiboea (300 cal.) 2 ounces pretzels, apole e mahareng

Lijo tsa mantsiboea (421 cal.) Li-ounces tse 31/2 tsa salmon e halikiloeng, likopi tse 1 1/2 tsa broccoli, tapole e le 'ngoe e mahareng e tšetsoeng ka likhaba tse 3 tsa salsa (18 cal.)

Seneke sa mantsiboea (230 cal.) Senoelo sa 3/4 sa ice cream e nang le likhaba tse 2 tsa chokolete

Kakaretso ea lik'halori: 2,067

Beke ea 4: 900 lik'halori FASE

Sejo sa hoseng (304 cal.) Greek Omelet Ka Tomate le Feta Cheese, lilae tse 2 tsa lijo-thollo tse feletseng (160 cal.), kopi e le 'ngoe ea kofi e nang le 1/4 senoelo sa lebese la 1% (25 cal.)

Seneke sa hoseng (114 cal.) Likopi tse 2 cantaloupe (114 cal.)

Lijo tsa motšeare (281 cal.) Salate ea Sesame Quinoa Ka Shrimp (281 cal.; bona risepe e leqepheng la 144), soda le ho e

Seneke sa mantsiboea (K'hilojule tse 243) 1 oz. lialmonde (163 cal.), apole e mahareng

Lijo tsa mantsiboea (589 cal.) Salate e tala e nang le khaba e le 'ngoe ea oli ea mohloaare le asene ea balsame (120 cal.), Chicken Curry le Rice ea Brown le Lierekisi (399 cal .; bona risepe e leqepheng la 144), kopi e le' ngoe ea broccoli (70 cal.)

Seneke sa mantsiboea (230 cal.) Senoelo sa 3/4 sa ice cream e nang le likhaba tse 2 tsa chokolete

Kakaretso ea lik'halori: 1,761

LITLHAKISO TSA LETSATSI LE LETSATSI LI SIRELETSE: 897

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