Lijo tsa hau tse ncha li qala mona

Litaba

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Ho tloha ho mafura a mafura ho ea ho lijo tse mafura a tlase, tse nang le fiber e ngata ha ho thata joalo ka ha u nahana. Sebelisa feela lijo tsena, lino-mapholi le diresepe e le motheo oa lijo tsohle tseo u li khethang khoeling eohle. Le uena re u nolofalelitse. Re thathamisitse mabitso a mabitso a bohobe, majarine, waffles, chisi ea soya, jj.

LIEKETSO MAHLANO

1 Banana Soy Milkshake: Puree ka blender 1 banana, 1/2 senoelo sa lebese la vanilla soya, 1/2 senoelo sa khalsiamo e matlafalitsoeng ka lero la lamunu.

Likhae tse 2 toast ea lijo-thollo (Pepperidge Farm Natural Whole Grain) e nang le likhabapo tse 2 tsa margarine e se nang mafura / mafura (Tšepisa)

Lintlha tsa Phepo: 359 lik'hilojule, 5% mafura (2 g; 0.2 g saturated), 83% carbs (75.5 g), 12% protheine (11 g), 9 g fiber, 382 mg calcium.

2 Moferefere oa Tofu oa Maindia: Ka skillet e chesang, sutumetsa khafetsa, metsotso e 5, li-ounces tse 3 li tšetse tofu e tiileng, 1/4 senoelo sa litamati (tse ncha kapa tse entsoeng ka makotikoting), 1/2 teaspoon phofo e 'ngoe le e' ngoe ea komine le kumine le likhabapo tse 2 tsa cilantro .

Lilae tse 2 toast ea koro e felletseng (Arnold Stoneground 100% Wheat Whole) e nang le likhabapo tse 2 tse bolokiloeng litholoana tsohle

8 ounces lero la morara

Lintlha tsa Phepo: 327 lik'hilojule, 10% mafura (3.6 g; 0.1 g saturated), 71% carbs (58 g), 19% protheine (15.5 g), 8 g fiber, 264 mg calcium.

3 Sandwich ea lijo tsa hoseng: Ka har'a skillet e sa reng letho e tlositsoeng ka sefafatsi sa ho pheha, pheha lehe le 1 ka mocheso o phahameng oa metsotso e 2 lehlakoreng le leng. Toast1 muffin ea Senyesemane ea oat-bran; lipakeng tsa halofo ea 'muffin beha chisi e le' ngoe ea soya (Soyco), 1 ounce ham le lehe le phehiloeng.

8 ounces lero la tamati le tlaase-sodium

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 357, mafura a 28% (11 g; 2.8 g e tletse), 45% carbs (40 g), 27% ea protheine (24 g), fiber ea 4 g, 347 mg calcium.

4 Smoothie ea Cantaloupe-Strawberry: E hloekisa ka kopi ea kopi e kopantsoeng ea 1/2 senoelo se seng le se seng sa cantaloupe le fragole, kopi e le 'ngoe ea lowfat fragola yogurt le khaba ea 1 koro ea kokoana-hloko.

1/2 pita ea koro e felletseng e nang le khaba e 1 e rekiloeng ka lebenkele hummus

Li-ounces tse 8 tsa tee ea litlama

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 413, mafura a 12% (5.5 g; 1.9 g a tletse), 74% carbs (76 g), 14% protheine (14.5 g), fiber ea 7 g, 387 mg calcium.

5 Li-waffle tse 2 tsa lijo-thollo (Eggo Nutri-Grain Multi-Bran) tse nang le litepisi tse 2 tsa sirapo ea 'mapa

Tea ea Creamy Chai: Kopanya 1/2 senoelo sa tee e entsoeng ka chai, 1/2 senoelo sa lebese le nonfat le mahe a linotši a 1.

Kiwi e leselitsoeng ka 1

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 411, mafura a 11% (5 g; 1 g e tletse), 80% carbs (82 g), 9% protheine (9 g), 8 g fiber, 212 mg calcium.

LIMAKATSO MOHLANO

1 Tsuba Trout ho Pumpernickel: Hlanya hammoho khaba e le 'ngoe e se nang mafura le mayoneise a 1 le teaspoon e' ngoe le e 'ngoe e khethiloeng ea dill le horseradish; jala selae sa 1 sa bohobe ba pumpernickel; ka holimo ka li-ounces tse 3 tse tsubang trout, 1/4 senoelo sa likomkomere tse tšesaane tse tšesaane le selae sa bobeli sa bohobe.

Tamati e 1 ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea khomo e tšetsoeng ka teaspoon e 1 ea asene ea balsame

Li-orang tse 2 tsa mali

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 451, mafura a 15% (7.5 g; 2 g a tletse), 60% carbs (68 g), 25% ea protheine (28 g), fiber ea 11 g, 276 mg calcium.

2 Mofuthu oa Lentile Salate: Kopanya a19-ounce e ka Progresso 99% Fat Free Lentil Soup le 1/2 senoelo se sa phehoang raese e sootho hang ka sekotlolo le microwave e phahameng metsotso e 5; ha re emeng metsotso e 5; eketsa 1/4 senoelo se seng le se seng sa lihoete tse halikiloeng le pepere e tala e tala, khaba e 1 ea asene e khubelu, letsoai le pepere; lahlela ka fereko. Sebeletsa makhasi a 2 a lettuoa le khubelu.

Sebaka se le seng sa litholoana tse leqhoa (Dole kapa Edy's)

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 555, mafura a 10% (6 g; 0 g a tletse), 72% carbs (100 g), 18% protheine (25 g), fiber ea 18 g, 30 mg calcium.

3 Salate ea Salmon: Kopanya salmon ea 6-ounce, kopi ea 1/4 e halikiloeng eiee e khubelu, likhaba tse 2 tsa mayonnaise e se nang mafura le teaspoon e 1 ea Dijon; kopanya hantle 'me u fane ka linoelo tse fetang 2 tsa makhasi a sepinche sa bana.

Likhae tse 2 tsa bohobe ba rye (Beefsteak Hearty Rye) e nang le likhaba tse 2 tsa mafura tse se nang mafura-tranelate ea chisi

2 plums

Lintlha tsa Phepo: 477 lik'hilojule, 22% mafura (11.6 g; 2.5 g saturated), 47% carbs (56 g), 31% protheine (37 g), 7 g fiber, 675 mg calcium.

4 Soy BLT: Microwave likarolo tse 4 tsa soya bacon (Lightlife Smart Bacon) ho latela litaelo tsa liphutheloana (ho fihlela crisp); jala selae se le seng sa bohobe ba koro (Wonder Good Hearth Stoneground 100% Whole Wheat) le likhabapo tse 2 tsa soya mayonnaise (Vegenaise); ka hodimo ka bacon e phehiloeng, makhasi a khubelu a Boston kapa Romaine, likhae tse 3 tsa langa le le lej le selae sa bobeli sa bohobe ho etsa sandwich.

1 mango e halikiloeng

Lintlha tsa Phepo: lik'hilojule tse 377, mafura a 23% (9.6 g; 1 g e tletseng), 60% ea lik'habohaedreite (57 g), 17% ea protheine (16 g), 7 g fiber, 121 mg calcium.

5 Noa ea linaoa e ntšo (Health Valley, pakete ea 2.36-ounce, e fanang ka li-ounise tse 15 ha e lokiselitsoe)

Moqolo o le 1 oa lijo-thollo (Lionto tsa Tlhaho)

Kopi e le 'ngoe e entsoeng ka lettuce ea Romaine e nang le 1/4 senoelo sa k'habeche e khubelu le likhaba tse 2 tse se nang mafura tsa Italy kapa tsa buluu (Wish-Bone)

1 papaya e fafalitsoeng ka likhaba tse 2 tsa lero la lime e sa tsoa hatisoa

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 584, mafura a 4% (2.6 g; 0 g a tletse), 78% carbs (114 g), 18% protheine (26 g), fiber ea 19 g, 249 mg calcium.

LIJALO HLANO

1 Salmon e koahetsoeng ka Sauce ea Lemon-Caper: Ka sekotlolo se seholo sa sekoahelo, koahela sesepa sa salmon ea 5-ounce ka metsi. Tlisa ho pheha, hang-hang tlosa mocheso; re eme metsotso e 10. Hlapa; sehatsetsi. Ha u se u loketse ho sebeletsa, hlakola hammoho 1/4 senoelo sa tranelate e bolila ea nonfat, likhaba tse 2 ka lero le lecha la lemone le li-capers tse tšolotsoeng, letsoai le pepere; khaba ea khaba holim'a saalmon.

1/2 senoelo se phehiloeng raese e sootho hang-hang (Malome Ben's)

1 senoelo sa spinach se nang le mouoane

Lintlha tsa Phepo: 504 lik'hilojule, 19% mafura (10.4 g; 1.9 g saturated), 45% carbs (57 g), 36% protheine (45 g), 8 g fiber, 410 mg calcium.

2 Gazpacho le Lump Crabmeat: Ho blender kapa processor ea lijo, hloekisa ho fihlela e batla e boreleli (siea likotoana tse kholo) litamati tse 2 tse khethiloeng, 1/2 senoelo sa lero la tamati, 1/2 pepere e tala ea tšepe, 1/3 senoelo se tšetsoe likomkomere, 1 konofolo clove , Di-teaspoon tse 2 tse entsoeng ka cilantro e sa tsoa khuoa, teaspoon e 1 ea phofo ea phofo, le khabapo ea 1/4 ea letsoai le pepere. Tšela sekotlolo se sa tebang; ka holimo ka 1/3 senoelo sa crabmeat e ncha kapa e entsoeng ka makotikoting (li-ounces tse 6).

Rolo e 1 ea lijo-thollo (Lionto tsa Tlhaho kapa mofuta oa lebenkele la lehae) e nang le likhabapo tse 2 tsa majarine a khanyang a se nang mafura (Tšepiso)

Likopi tse 2 tsa meroho e tsoakiloeng e tlatsitsoeng ka likhaba tse 2 e 'ngoe le e 'ngoe: crumbled feta cheese (mafura a fokotsehileng haeba u ka a fumana) le seaparo sa Catalina se se nang mafura (Kraft)

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 437, mafura a 26% (12.5 g; 6 g a tletse), 45% carbs (49 g), 29% protheine (32 g), fiber ea 11 g, 407 mg calcium.

3 Spaghetti Bolognese (bona risepe e amanang le eona)

1 kopi e 'ngoe le e' ngoe e khaotsoe zucchini le squash e mosehla (ja e tala kapa microwave ka holimo metsotso e 2); eketsa letsoai le pepere.

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 411, mafura a 14% (6.4 g; 1 g a tletse), 66% carbs (68 g), 20% ea protheine (21 g), 13 g fiber, 113 mg calcium.

4 Millet-Quinoa-Cashew Kugel Ka Apple-Balsamic Drizzle (sheba risepe e amanang le eona)

Likopi tse 2 tse nang le mouoane o phehiloeng ka likhoka, likhaba tse 2 tsa linaoa tse phehiloeng tse phehiloeng (Polasi ea Cascadian, ka har'a leqhoa)

1 teaspoon oli ea mohloaare, letsoai le pepere.

Lintlha tsa Phepo: 592 lik'hilojule, 31% mafura (20.4 g; 3.8 g saturated), 52% carbs (77 g), 17% protheine (25 g), 16 g fiber, 234 mg calcium.

5 Pea e Monate le Onion Risotto (bona risepe e amanang)

Crostini ea langa le le lej e omisitsoeng ke letsatsi: Selae se holimo se le seng sa bohobe bo sa lomosoang bo nang le likhabapo tse 2 tsa tamati e omisitsoeng ke letsatsi (Contadina)

Lintlha tsa Phepo: 498 lik'hilojule, 28% mafura (15.5 g; 5.5 g saturated), 59% carbs (73 g), 13% protheine (16 g), 7 g fiber, 105 mg calcium.

MATSOSO A MAHLANO

1 Li-crackers tse 5 tsa mafura a fokotsitsoeng ka mafura (Li-Triscuits tsa Mafura tse Fokotsitsoeng) tse nang le ounce e le 'ngoe e tsubang chisi

Lintlha tsa Phepo: 153 lik'hilojule, 36% mafura (6 g; 3 g saturated), 43% carbs (16.5 g), 21% protheine (8 g), 3 g fiber, 190 mg calcium.

2 Salate ea litholoana tse monate: Hlakola hammoho 1/2 senoelo se seng le se seng sa mahe a linotši a cubed, li-orange wedges le morara o mofubelu, 1/2 senoelo sa lowfat vanilla yogurt (lebese kapa soya) le teaspoon e 1 e khaotsoeng.

Lintlha tsa Phepo: lik'hilojule tse 224, mafura a 8 lekholong (2 g; 1 g e tletseng), 81% ea lik'habohaedreite (45.5 g), 11% ea protheine (6 g), 3 g fiber, 247 mg calcium.

3 1/2 senoelo sa lowfat cottage chisi e kopantsoeng le teaspoon e 1 e omileng ea meroho (Hidden Valley Ranch); sebeletsa ka mahlaka a 2 a fennel le lihoete tsa masea tse 5.

Lintlha tsa Phepo: lik'hilojule tse 133, mafura a 11% (1.6 g; 1 g e tletseng), 42% ea lik'habohaedreite (14 g), 47% ea protheine (15.5 g), 4 g fiber, 123 mg calcium.

4 Pakete e le 'ngoe e lokiselitsoeng tofu miso sopho (Kikkoman) e nang le lithupa tse 4 tsa bohobe ba sesame (Barbara's Bakery)

1 ea mafura a tlaase a sinamone-raisin granola bar (Kellogg's)

Lintlha tsa phepo e nepahetseng: lik'hilojule tse 128, mafura a 19% (2.7 g; 0 g a tletse), li-carb tse 64% (21.4 g), 17% ea protheine (5.5 g), fiber ea 1 g, latela calcium.

5 Likuku tse 3 tse se nang mafura tsa oatmeal (Pepperidge Farm) tse nang le 1/2 senoelo sa raspberry sorbet (Häagen-Dazs)

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 240, mafura a 0%, 97% carbs (58 g), 3% ea protheine (1.8 g), fiber ea 1 g, 0 mg calcium.

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