Seo U ka se Rekang Costco, Ho latela Dietitians

Litaba

• Lethathamo la Mabenkele la Costco #1
• Lethathamo la Mabenkele la Costco # 2
• Lethathamo la Mabenkele la Costco # 3
• Tlhahlobo bakeng sa

Hore na o 'marakeng bakeng sa liphutheloana tse 64 tsa pampiri ea ntloana ea ntloana, phaposi e ncha ea ho jela, kapa letangoana la ho sesa le kaholimo, Costco e kanna ea ba le seo u se hlokang (le tse ling). Ha e le hantle, superstore le eona ke mohale ea sa tsitsang lefapheng la lijo tse phetseng hantle, e fana ka lijo tsohle tse ncha, tse hatselitsoeng, le tsa lijo tseo pelo ea hau le mpa ea hau li ka li lakatsang - ka bongata bo boholo.

Mona, litsebi tse tharo tse ngolisitsoeng tsa lijo tsa lijo li arolelana seo u ka se rekang Costco ho koahela lits'ebeletso tsohle tsa hau ka kichineng, ho tloha ho lijo tsa hoseng tse potlakileng le tse bonolo ho isa ho lintho tsa bohlokoa tsa ho baka tseo u tlamehang ho ba le tsona. Lemosoa: U kanna ua hloka ntloana e kholo le sehatsetsi kamora ho bokella theko e ngata haholo. (BTW, mona ke seo ba neng ba tla se khetha ho Trader Joe's.)

Lethathamo la Mabenkele la Costco #1

Ngaka ea lijo: Wintana Kiros, R.D.N., L.D.N., mothehi oa Seta Mokhoa oa Bophelo.

Tekanyo e le 'ngoe ea Organic e hlahisitse li-oats tse phuthetsoeng, 5 lbs

Bakeng sa ho tlatsa lijo tsa hoseng tse tla u sitisa ho etela k'habote e bobebe pele nako ea lijo tsa motšehare e qala, bokella mokotla ona o mongata oa li-oats tse phuthetsoeng, tse nang le li-servings tse 64. Pheha li-oats tse hlakileng - tse fanang ka ligrama tse 4 tsa fiber (14 liphesente tsa Lefapha la Temo la United States le khothalelitsoeng ho nooa letsatsi le leng le le leng) le ligrama tse 6 tsa protheine ea ho aha mesifa ka ho sebeletsa - ka lebeseng kapa metsing, ebe oe hlasimolla ka senoko se monate, litholoana, linate kapa peo, ho fana ka maikutlo a Kiros. Le ho eketsa pokello ea limatlafatsi ho thepa ea hau e besitsoeng, kopanya li-oats hore e be phofo e ntle ka har'a sesebelisoa sa lijo kapa grinder ebe o kenya karolo ea boraro ea phofo ea hau ea koro ka oat powder ka bohobe, limafine le tse ling, o re. (E amanang: Li-Dessert tsa Oatmeal U ke ke Ua Lumela Ha e le Hantle li U Thusa)

Tsela ea Tlhaho Peo ea Mokopu ea Tlhaho + Flax Granola, 35.3 oz

Ke 'nete hore u ka ipha phafa ea hau lapeng, empa khetho ena e nang le phepo lenaneng la "Seo U Lokelang ho se Reka ho Costco" sa Kiros eu bolokela nako le matla. Ho feta moo, motho ea sebeletsang ka mokotleng ona o mongata oa granola o fana ka ligrama tse 5 tsa fiber (hoo e ka bang liperesente tse 18 tsa tlhahiso ea letsatsi le letsatsi e khothalletsoang) le ligrama tse 6 tsa protheine, ho bolela Kiros. "E ka sebelisoa joalo ka thollo ea lebese kapa e ka ba topping e ntle bakeng sa parfait."

Clovis Farms Organic Super Smoothie, 6 Pack of 8 oz Pouchs

Mekotla ena e arolelanoeng hantle - e nang le motsoako oa li-blueberries tse halikiloeng, fragole, tse tala, khale, spinach le libanana - khaola ho khaola le ho hlatsoa tloaelo ea hau ea smoothie ea hoseng, ho o lumella ho robala metsotso e seng mekae hape. Kiros o re: "Ho bonolo ho lahlela mokotla ka har'a blender ka lero kapa metsi ebe o etsa smoothie ea litholoana." Kaha mokotla o le mong o pakela ligrama tse 7 tsa fiber (liperesente tse 25 tsa tlhahiso ea letsatsi le letsatsi e khothalletsoang), ha o na ho tšoenyeha ka ho lla ha mpa ea hau halofo ea kopano ea hau ea hoseng.

Boikemisetso ba Tlhaho Peo ea Organic Chia, 3 lbs

Peo ea Chia e kanna ea ba nyane, empa ehlile e matla. Sejo se le seng se fana ka ligrama tse 10 tse boima tsa fiber (ho feta karolo e le 'ngoe ho tse tharo ea lijo tse khothalletsoang letsatsi le letsatsi) le ligrama tse 5 tsa protheine. Kaha li batla li se na tatso ebile li tenyetseha ka mokhoa o makatsang, o ka li fafatsa kae kapa kae moo pelo ea hau e lakatsang, ho kenyeletsoa le lijo tse khothalelitsoeng ka holimo. Lebaka le leng la mantlha la hore peo ena e lenaneng la "Seo U Lokelang ho se Reka ho Costco" la Kiros: Li tla ka mokotleng o moholo oa 3 lb, ka hona ha ho hlokahale hore u otle lebenkele bakeng sa ho tlatsa nako e telele, e telele. (PS, haeba ha u e-so be le lipelo tsa hemp, mofuta o mong oa peo ea chia, lintho tsena li tla u kholisa hore u li kenye koloing ea hau.)

Sopho ea Amy's Organic Lentil, 8 Pack

U ntse u ipotsa hore na u ka reka eng Costco molemong oa ho theha mekotla e nang le thepa e felletseng? Retelehela ho pakete ena e robeli ea Amy's Organic Lentil Soup, e tlang le makotikoti a mane a hlakileng le a mane a kentsoeng meroho, kaofela a nang le sodium e tlase, ho bolela Kiros. "Har'a likhetho tse peli tsa sopho, ba na le ligrama tse ka bang 7 ho isa ho tse 8 tsa faeba le ligrama tse 11 ho isa ho tse 12 tsa protheine," oa eketsa. "Li-soups tsena e ka ba lijo tse potlakileng haholo, 'me u ka eketsa linoko ho latsoa ha ho hlokahala." (E amanang: Malebela a 4 a ho etsa hore sopho ea hau e iketselitsoeng e latsoe hamolemo)

Linaoa tsa French tse hloekileng tse hloekileng, 2 lbs

Ho qeta nako e nyane o itokisa le ho ja nako e ngata, eketsa linaoa tsena tsa organic French kariking ea hau ea ho reka. Ha ba fane feela ka ligrama tse 3 tsa fiber ha ho sebetsoa, ​​empa li se li lokisitsoe ebile li loketse ho pheha, Kiros o re. Noa linaoa ebe u li kenya poleiting ea hau joaloka lehlakore kapa u li besese ebe o li kenya ka sekotlolo sa hau sa Buddha.

Peo ea Phetoho Organic Quinoa & Rice Rice, 6 Pack ea 8.5 oz Pouches

Ha re tobane le taba ena: Ha ho na motho ea batlang ho qeta hora a ntse a thekesela holim’a setofo, a ntse a pheha butle-butle hlama ea raese. 'Me ka lebaka la ntho ena e ntle ka ho fetisisa eo u ka e rekang Costco, ha ua tlameha. Feela e 'ngoe ea mekotla ea raese ea quinoa le e sootho ka har'a microwave metsotsoana e 90,' me u na le motheo o tsoang botebong ba pelo bakeng sa meroho ea hau e halikiloeng. Ka ligrama tse 5 tsa faeba le ligrama tse 9 tsa protheine ha ho sebetsoa, ​​motsoako oa lijo-thollo o tla etsa bonnete ba hore ha o tsohe har’a mpa ka mpa e rorang.

Meroho e Mefuta e Kopaneng ea Kirkland Signature, 5 lbs

Ntho ena e lethathamong la "Seo U ka se Rekang ho Costco" ea Kiros e etsa hore ho se be bonolo ho kenya li-veggies poleiting ea hau. Mokotla o mongata o na le li-servings tse 25 tsa motsoako oa poone e monate, lierekisi, lihoete le linaoa tse tala, tse monate ha li chesoa ebile li kopantsoe le raese e boletsoeng kaholimo, ho bolela Kiros. (Related: Mokhoa oa ho etsa Lijo le ho pheha habonolo ka Meroho e Hatselitsoeng)

Nature's Bakery Fig Bars, 36 Pack

Bakeng sa li-snacking tsa maeto ke tse matlafatsangle monate-leino-e khotsofatsang, boloka lebokoseng lena la mefuta-futa ea lifeiga, e kenyeletsang OG fig, blueberry, le tatso ea raspberry, e fana ka maikutlo a Kiros. Mekoallo e bonolo le e hlajoang ha e na lebese, vegan, 'me e entsoe ka phofo ea koro le oats, e leng ho u fang ligrama tse 3 ho isa ho tse 4 tsa ho tlatsa fiber ha u sebeletsa.

Lethathamo la Mabenkele la Costco # 2

Ngaka ea lijo: Molly Kimball, RD, C.S..S.D., Setsebi sa phepo se ngolisitsoeng sa New Orleans se Ochsner Fitness Center le moamoheli oa podcast FUELED Wellness + Phepo e nepahetseng.

Salmone ea Tlhaho e hlaha. 1 lb

Hore na o setsebi sa litšila kapa u khathetse feela ke ho ja nama ea khoho bosiu bo bong le bo bong, salemone ena e sa tsoakoang e tla u thusa hore u khorisoe ke protheine letsatsi le leng le le leng. Ntle le moo, salmon ea sockeye e paka ligrama tse 24 tsa protheine ka nako e le 'ngoe, ho latela USDA. Ho feta moo, hape ke o mong oa mehloli e ka sehloohong ea lijo ea vithamine D (matlafatsi a tšehetsang bophelo bo botle ba masapo), ka 3-ounce e sebeletsang e fana ka hoo e ka bang makhetlo a mahlano chelete e fumanoang ka kopi ea lebese la 2 lekholong, ho bolela Kimball. "Hape ke e 'ngoe ea mehloli e molemo ka ho fetisisa ea EPA le DHA, omega-3 fatty acids e nang le phello ea tlhaho e khahlanong le ho ruruha e bonahalang eka e ruisa boko ba rona le maikutlo a rona," o re. (Sebelisa lipepepe tsena tsa salmon tsa metsotso e 15 ho shapa lijo tsa mantsiboea bosiung bona.)

Khoho ea Kokonate ea Thai ea Lijo tsa Tlhaho ea Kevin, 1 lb

Ho sa tsotellehe ho nka metsotso e mehlano feela le skillet e le 'ngoe ho pheha, lijo tsena tse futhumatsang le ho ja li na le tatso e ngata, ho akarelletsa lemongrass, lime le ginger. Ho nkoa e le e 'ngoe ea lintho tse ntle ka ho fetisisa tseo u ka li rekang Costco, khoho ena le eona ha e na protheine, e u fa ligrama tse 23 ka 5-ounce e sebeletsang, ho bolela Kimball. Ho feta moo, "lenane la metsoako lea khahla: khoho e se nang lithibela-mafu, e nang le li-preservatives, e tsepamisitsoeng holim'a metsoako eo re ka bang le eona ka kichineng ea rona," o re. Ka mantsoe a mang, u ka khona ho bokella lisebelisoa tsa motho ka mong (ke hore, sefuba sa khoho e se nang letlalo, lebese la kokonate, oli ea kokonate, lero la lime, lemongrass, le li-seasoning) 'me u itokisetse sejana, empa ke hobane'ng ha u ikhathatsa ha mosebetsi o litšila o se o entsoe. molemong oa hau?

Li-Enchiladas tsa 'Nete tse Ntle tse nang le Sauce ea Tomatillo, 6 Pack

Ha u na le takatso e matla ea lijo tsa Mexico, tlola ho nka 'me u khethe ho fumana e 'ngoe ea li-enchilada tse se nang carb tse tlase, tse se nang gluten. "Enoa ke e mong oa ba u lekang-pele-ha-u-ahlola-e leng mofuta oa likeno tse hoammeng," ho bolela Kimball. "Ha ho na phofo, ha ho na setache sa mofuta ofe kapa ofe. Ha e le hantle, tortilla ke motsoako oa khoho le chisi (e latsoang hamonate ka mokhoa o makatsang) 'me e tletse khōhō ebe e tšetsoe moriana oa tomatillos, jalapeños le linoko." Ka lebaka la risepe ena e ncha, o tla fumana ligrama tse 20 tsa protheine ka enchilada e le 'ngoe feela, o eketsa. (Haeba u le mothating oa ho pheha, leka e 'ngoe ea li-recipe tsa enchilada tse entsoeng ka mahahapa.)

Lisepa tse tharo tsa Sipinachi le Bell Pepper Mahe a Masoeu, 4 2-Packs

"Haeba o sa emise ho nahana ka Starbucks 'Egg White & Roasted Red Pepper Sous Vide Egg Bites, o tla rata ho ba le Sipinake le Bell Pepper Egg Bites sehatsetsing sa hao, li itokiselitse [ho ja] ka metsotsoana e 90 feela," ho rialo. Kimball. Li-muffin tse bōpehileng joaloka li-muffin li na le mahe a makhooa, ntloana le li-cheeses tsa Monterey Jack, yogurt e monate, le li-veggies tse monate, ka lebaka leo, li fana ka ligrama tse 15 tsa protheine ka har'a sephutheloana se le seng sa ho loma tse peli. Sepache sa hau le mesifa li tla amohela ntho ena lethathamong la hau la "Seo U ka se Rekang ho Costco".

Nuttzo Power Fuel Nut & Butter ea Peo, 26 oz

Li-butters tsa Plain almond le linate li monate ebile kaofela, empa ho hasana ho kopanyang linate le lipeo tse fapaneng - ntle le tsoekere e ekelitsoeng - ho netefatsa hore o tla khahlisa likhahla tsa hau tsa tatso. "Ka medley ea li-cashews, lialmonde, linate tsa brazil, lipeo tsa folaxe, lipeo tsa chia, makotomane le peo ea mokopu, Nuttzo e isa lintho boemong bo bong ka semela se hlabang se seng se seng," ho bolela Kimball. Ha ho sa boleloe letho, khaba e nang le khaba e 2 e fana ka ligrama tse 6 tsa protheine le ligrama tse 13 tsa mafura a sa tšeloang mali, a thusang ho fokotsa kotsi ea lefu la pelo le ho theola li-cholesterol tsa LDL ha li nka sebaka sa mafura a mangata lijong, ho latela Ofisi ea Thibelo ea Mafu le Khothaletso ea Bophelo.

Volupta Organic Fair Trade Cacao Powder, 2 liponto

Haeba u itlhalositse ka boeena, boloka ntho ena e ntle ka ho fetisisa eo u ka e rekang Costco ka tlung ea hau ea liaparo ka linako tsohle. Kimball oa hlalosa: "Linaoa tsa Cacao li na le li-flavonol tse ngata, li-antioxidants tse nang le melemo ea bophelo bo botle ba 'mele." "Ho fapana le linaoa tsa cacao tse sebelisoang ho fetoha chokolete kapa motsoako oa cocoa, phofo ea cacao e boloka metsoako ena e matla."

Ho fumana tatso eo ea chokolete le lisebelisuoa tsa bophelo bo botle, kenyelletsa phofo ea cocoa ka har'a thepa e besitsoeng, ho e eketsa ho smoothie ea hoseng, kapa ho etsa chokolete e chesang e entsoeng ka maiketsetso, ho bolela Kimball. Kopanya feela khaba e le 'ngoe ea phofo ea cocoa, khaba e le' ngoe ea senwamole, le kopi e le 'ngoe ea lebese, futhumatsa motsoako ka mocheso o mofuthu setofong sa hau metsotso e mehlano,' me joale, u iphumanetse cocoa e ntle. (E amanang: Ke lebelletse senoelo sa seno sena se nang le linoko tse nang le linoko tse ngata letsatsi le leng le le leng)

Kirkland Signature Almond Flour, 3 liponto

Bakeng sa thepa e besitsoeng e senang gluten, carb e tlase le e nang le protheine, chencha phofo ea hao e tšoeu kapa ea koro ka phofo ena ea almonde, e nang le liperesente tse 75 tsa carbs le liprotheine tse 50 ho feta likhetho tsa koro, ho bolela Kimball. "Haeba u e nkela sebaka sa phofo e tloaelehileng ea mefuta eohle, u ka 'na ua hloka ho sebelisa ho feta - ho fihla ho karolo ea 50 lekholong," oa phaella. "Hape u tla hloka ho sebelisa metsi a fokolang, hangata hoo e ka bang halofo ea seo recipe e se hlokang." (FYI, u ka e sebelisa ka pizza crust hape!)

Lefats'e lohle Stevia Leaf & Monk Fruit Sweetener, 400 ct

Ho eketsa monate o monate sekotlolong sa hau sa oatmeal, chokolete-banana smoothie, kapa lintho tse halikiloeng. ntle le Ha o tlameha ho sebetsana le ho oa ha tsoekere hamorao, nahana ka ho kenya motsoako ona oa li-sweeteners tse thehiloeng limela (ho kenyeletsoa erythritol, stevia, le litholoana tsa monk) bakeng sa tsoekere e tloaelehileng. Kimball oa hlalosa: "Lipakete tsena tse natefisang li na le likhalori tse zero tse nang le zero net carbs - le ts'ebetso ea zero glycemic, ho bolelang hore e ke ke ea hlaba tsoekere kapa mali a insulin."

Motsoako oa Protein o thehiloeng ho limela tsa limela tse nang le li-Probiotic, 2.7 lbs

Ha se * bothekgeniki * lijo, empa phofo ena ea protheine e lokeloa ke letheba lenaneng la hao la "Seo o ka se rekang ho Costco". Hopola hore protheine e bohlokoa bakeng sa ho boloka masapo, mesifa, lefufuru, letlalo le mali, hammoho le ho hlaphoheloa ka mor'a ho ikoetlisa, ho bolela Kimball. "Hape ha ho ntse ho le bonolo ho fumana liprotheine tse lekaneng ka lijo tse felletseng lijong tsa rona, ho tlatselletsa ka phofo ea protheine ho etsa hore ho be bonolo hape ho be bonolo ho feta neng kapa neng," oa eketsa.

Khetho ea hae: phofo ea protheine e thehiloeng semela ea Orgain, e fanang ka ligrama tse 21 tsa protheine - e batlang e lekana le li-ounces tse tharo tsa nama - ka likotoana tse peli feela, o re. U ka tsamaea ka tsela ea setso 'me ua kopanya phofo hore e sisinyehe, li-smoothies, kapa kofi, empa haeba u ka khetha ho ja protheine ea hau, e kenye ka har'a thepa ea hau e besitsoeng, waffles, dipanekuku le oatmeal, ho fana ka maikutlo a Kimball.

Lethathamo la Mabenkele la Costco # 3

Ngaka ea Lijo: Amy Davis, R.D., L.D.N.

Tšhaeno ea Kirkland e Koahetseng Ka Bong e 'Ngoe ea Hlaha ea Sockeye Salmon, 3 lbs

Che, ha u bone habeli lethathamong lena la seo u ka se rekang ho Costco. Joalo ka Kimball, Davis o khothaletsa salmon ea sockeye bakeng sa liprotheine tse phahameng, omega-3 fatty acids, le livithamini tsa B, tse thusang 'mele ho fetola lijo matla. Empa ho etsa hore lijo tsa mantsiboea tsa beke le beke li se ke tsa imetsa, o fana ka tlhahiso ea ho boloka mofuta o le mong o phuthetsoeng ho tsoa Costco. O re: "Fokotsa, ho qeta selemo, ho baka, 'me u kopane le veggie bakeng sa lijo tsa mantsiboea tse bonolo, tse phetseng hantle."

Lipolasi tsa Maas River Organic Riced Cauliflower, 4 lbs

Le ha raese e felletseng e na le fiber, livithamini le liminerale, e nkuoa e le lijo tse phahameng tsa glycemic, ho bolelang hore e ka baka li-spikes ka tsoekere ea mali, ho latela Harvard School of Public Health. Ka lehlakoreng la flip, cauliflower (leha e le ka raese) e nkuoa e le lijo tse tlase tsa GI, mme, ho ea ka Davis, "ke tsela e ntle haholo ea ho eketsa phepo le molumo lijong tsa hau ntle le likhalori, mafura, sodium kapa li-carbs. " Fapanya raese ea hao e sootho bakeng sa motsoala oa eona oa cauliflower ka li-fries le likotlolo tsa lijo-thollo, e kenye ho oatmeal, e kopanye le smoothies, kapa e kenye ka sopho, ho fana ka maikutlo a Davis. "Mme bakeng sa barati bohle ba raese ka ntle moo, leka halofo ea raese, raese ea cauliflower halofo 'me u ke ke ua tseba le phapang (mohlomong)," o re. (ICYDK, cauliflower e ntle haholo ho uena.)

Chicken's Kitchen Chicken Marsala Le Kholifolaoa Rice, 40 oz

Bakeng sa lijo tse lokeloang ke lireschorente tse nkang metsotso e seng mekae feela ho li pheha, phetla sejana sena sa marsala se seng se entsoe esale pele. Ho e-na le raese e tšoeu, lijo tsena li na le raese e nang le carb e tlaase ea cauliflower, e etsang hore tatso e be le tatso e tsoang ho sauce ea veine ea marsala e tletseng li-mushroom. "Ho na le likhalori tse 200 feela ha ho sebelisoa, ligrama tse 18 tsa protheine, le lisebelisoa tsohle tsa tlhaho, ena ke khetho e bonolo ebile e nang le phepo ho mang kapa mang ea batlang lijo tse tšelisang," ho bolela Davis. (E amanang: Cauliflower Rice Recipes U ka E Etsang ka Nako e Ka tlase ho Metsotso e 15)

Amy Lu Organic Chicken Kale Mozzarella Burger, 2 liponto

Nka lelapa la hau la BBQ boemong bo latelang ka ho eketsa lipente tsena tse hoammeng lenaneng la hau la mabenkele la "Seo u ka se rekang ho Costco". Li-burger tsa khoho, khale, mozzarella, eiee ea caramelized le linoko, li-burger tsena li fana ka ligrama tse 21 tsa protheine, lik'hilojule tse 170 le ligrama tse 8 feela tsa mafura  - karolo ea boraro ea chelete e fumanoeng patong e tloaelehileng ea nama ea khomo. Davis o etsa tlhahiso ea hore u kenye patsi ka har'a bane ea koro ka lintho tseo u li ratang haholo kapa u e pshatle ebe u e tšela ka meroho bakeng sa salate e monate.

Marokho a mararo a Spinach le Bell Pepper Egg Loma, 4 2-Packs

Hape, litsebi tse peli tsa phepo e nepahetseng li bua ka tumello ea tsona bakeng sa ntho e tataisong ena ea seo u ka se rekang ho Costco. Davis o rata mahe ana a loma bakeng sa ho etsa hore lijo tsa hoseng li se ke tsa utloahala joaloka mosebetsi, ha a ntse a boloka tsoekere le carb li le tlase, o re ntho e 'ngoe e ntle eo a ka e khethang hoseng.

Off the Eate Path Veggie Crisps, 20 oz

Le ha ho se seneke se ka emelang lichifi tsa litapole tsa khale, li-crisps tsena tsa vegan li tla haufi haholo. Motsoako oa raese, lierekisi le linaoa tse ntšo, munchie ena e fana ka ligrama tse 3 tsa fiber le ligrama tse 3 tsa protheine e thehiloeng ho semela ka ho sebeletsa. "Hape, ba na le crunch e ke keng ea hanyetsoa e monate joalo ka eona, kapa e betere le ho feta ha e kenngoe ka hummus kapa salsa," ho bolela Davis.

Wildbrine Organic Raw Sauerkraut, 50 oz

Ke khale u boleletsoe hore li-probiotic ke senotlolo sa ho ts'ehetsa mala a phetseng hantle, empa seo ha se bolele hore ho bonolo ho a fumana. Tharollo ea hau: Ho eketsa sauerkraut ena, eo Davis a e bitsang mohloli o moholo oa li-probiotics, lethathamong la hau la "Seo U ka se Rekang ka Costco". O re: "Kh'abeche ena e nang le manyolo, e tangy, e belisitsoeng e ntle haholo ho toast ea avocado, e kopantsoe le lisalate, e khabisitsoe ka lisamcheche, kapa ebile e jeoa e le bohobe bo bobebe."

Damaseka Bakery Flax Roll-Ups, 16 ct

Bohobe ba Pita le li-tortilla e ka 'na ea e-ba lijana tsa hau tsa ho ja lijo tsa motšehare tse kopanetsoeng, empa u ka rata ho nahana ka ho kenyelletsa li-Flax Roll-Ups - mokhoa oa lavash, o bonolo le o mosesaane oa bohobe bo sephara - moleng. Davis o re: "Lavash wraps ke lijo tse tlase haholo. "E 'ngoe le e' ngoe ea liphahlo tsena e na le likhalori tse 80 feela, ligrama tse 11 tsa carbs (tse tšeletseng li tsoa fiber), le lipakete ka ligrama tse 7 tsa protheine." Bakeng sa lijo tsa motšehare tse nkehang habobebe, koahela ka turkey, meroho e tsoakiloeng, lihoete, eiee le mayo e nokiloeng ka linoko, ebe oe phuthela ka foil, o fana ka tlhahiso. O eketsa ka ho re: "U ka boela ua ina liphahlo tsena ka tzatziki, pesto, kapa ka dipipong eo u e ratang haholo." (Related: Genius TikTok Wrap Hack ena e Fetolela sejana sefe kapa sefe hore e be Snack e nkehang, e se nang Mess)

Kirkland Signature Almond Flour, 3 liponto

Haeba litsebi tse peli tsa lijo li bitsa phofo e le 'ngoe e le e' ngoe ea lintho tse molemo ka ho fetisisa tseo u ka li rekang Costco, ua tseba hore ho bohlokoa ho eketsa koloing ea hau - le haeba u sa latele lijo tse nang le carb e tlaase kapa ho ja lijo tse nang le gluten. "Li-dessert tse ngata tse se nang lijo-thollo, tse nang le carb e tlase li hloka phofo ea almonde, 'me u tla makatsoa ke hore na e ts'oana joang le ntho ea' nete," ho bolela Davis. "Tse ling tsa li-dessert tseo ke li ratang ka ho fetisisa ho li etsa ka phofo ea almonde ke tsena Keto Chocolate Cupcakes le Cashew Chocolate Chip Cookie Skillet." U ntse u lla?

Inno Foods Organic Almond Nuggets, 16 oz

Ee, esita le litsebi tsa phepo ea lijo li khothaletsa ho eketsa kalafo lenaneng la hau la mabenkele la "What to Buy at Costco". "Lihlopha tsena tse nyane li entsoe ka lialmonde le lipeo, li koaetsoe ka chokolete e lefifi, 'me li na le likhalori tse 90 feela le ligrama tse 4 tsa tsoekere e ekelitsoeng ka nako e le ngoe," ho bolela Davis. Ho matlafatsa litaba tsa phepo ea lijo tsa hau tsa har'a mp'a bosiu, kopanya li-nugget tse 'maloa le monokotšoai o mong.

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