Morero oa hau o mocha oa ho theola boima ba 'mele

Litaba

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LIEKETSO 3

1 1/2 senoelo Lihlahisoa tsohle tsa Bran li kopantsoe le 1/2 senoelo sa lijo-thollo tse nang le 1/2 ea senoelo sa lebese la nonfat le 1/2 senoelo sa sliced ​​fragole

Selae se le seng sa thollo ea lijo-thollo tse nang le likhabapo tse 2 tse nang le mafura a peanut

Karolo ea phepo e nepahetseng: Lik'hilojule tse 352, mafura a 15% (6 g; 1 g e tletse), 68% carbs (60 g), 17% protheine (15 g), 17 g fiber, 531 mg calcium, 18 mg iron, 631 mg sodium.

2 Li-waffle tse 2 tsa lijo-thollo tse halikiloeng ka khaba e le 'ngoe ea sirapo ea maple

1 papaya e sehiloeng

Lintlha tsa Phepo: lik'hilojule tse 455, mafura a 10% (5 g; 1 g e tletseng), 84% ea lik'habohaedreite (96 g), 6% ea protheine (7 g), 13 g fiber, 139 mg calcium, 1 mg iron, 421 mg sodium.

3 Oatmeal ea Apricot-Cinnamon: Kopanya ka sekotlolo se sireletsehileng sa microwave kopi ea 3/4 ea oatmeal e sa butsoang, linoelo tse 1 1/2 tsa lebese la nonfat, apricot e le 'ngoe e entsoeng ka sekoti le e entsoeng ka mahahapa, le 1/2 teaspoon sinamone; microwave metsotso e 2 e phahameng, ho fihlela mokelikeli o kenella.

kopi e le 'ngoe ea cantaloupe ea cubed

Lintlha tsa Phepo: lik'hilojule tse 437, mafura a 10 lekholong (5 g; 1 g e tletseng), 68% ea lik'habohaedreite (74 g), 22% ea protheine (24 g), 9 g fiber, 521 mg calcium, 4 mg iron, 207 mg sodium.

3 LIFERE

1 Hummus Sandwich: Kopanya ka blender 15-ounce e na le garbanzo linaoa (tse tšolotsoeng), halofo ea 15-ounce e na le linaoa tse tšoeu (tse tšolotsoeng le ho hlatsuoa ho tlosa letsoai), likhaba tse 2 tsa tahini, konofolo ea 1, 1/4 senoelo sa metsi le 1 teaspoon lero la lemone le lecha; hloekisa ho fihlela e boreleli. Abela kopi ea 1/4 ea motsoako holim'a selae se le seng sa bohobe ba lijo-thollo; hodimo le dilae tsa tamati tse 2, makgasi a 2 a lettuce e kgubedu le selae sa bobedi sa bohobe (behela hummus e setseng ka hara setshelo se kwetsweng sehatsetsing).

1/3 senoelo sa soya se phehiloeng (edamame), se koahetsoeng ka letsoho le letsoai ka 1/4 teaspoon letsoai

Lilamunu tse 2 tsa mandarin kapa lamunu e le 'ngoe

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 513, mafura a 21% (12 g; 2 g e tletse), 55% carbs (71 g), 24% ea protheine (31 g), 18 g fiber, 387 mg calcium, 10 mg iron, 932 mg sodium.

2 Pinto Bean Salad le Tuna: Kopanya ka sekotlolo li-ounce tse 15 ho ka etsa linaoa tsa pinto (ho hlatsoa le ho tšeloa),

8-ounce e ka khaola linaoa tse tala (ho hlatsoa le ho tšeloa), li-ounise tse 6 li ka etsa tuna (e tšolletsoe), likhaba tse 2 tsa pepere e khubelu e halikiloeng (ho tloha nkho ea 7-ounce), thispone e le 1 ea veine e khubelu ea veine, le letsoai le pepere e ntšo ho latsoa . Arola halofo; behella halofo bakeng sa letsatsi le leng.

Li-Baked Corn Chips tse nang le Guacamole: Khaola tortilla ea poone e le 'ngoe ho li-wedges tse' ne ebe u fetisetsa li-wedges ho lakane ea ho baka; bake ka 400 ° F metsotso e 5, ho fihlela crisp le khauta; behella ka thoko. Kopanya blender kapa processor ea lijo e 1 e khabisitsoeng le e kentsoeng avocado, halofo ea li-ounise tse 15 e na le linaoa tse tšoeu (tse tšolotsoeng), thispone e le 1 ea lero la lime le 1 konofolo. Ho hloekisa ho fihlela hoo e batlang e le boreleli; hlohlelletsa khaba e 1 e entsoeng ka cilantro e ncha; nako ea ho latsoa ka letsoai le pepere. Sebeletsa 1/4 senoelo sa guacamole le lichipisi 'me u boloke 3/4 senoelo sa guacamole e setseng bakeng sa lijo tsa motšeare tsa King Mackerel kapa Trout Enchilada e sootho leqepheng la 164 (boloka ka sejaneng se tiisitsoeng ka sehatsetsing).

Lintlha tsa Phepo: 469 lik'hilojule, 25% mafura (13 g; 3 g saturated), 45% carbs (53 g), 30% protheine (35 g), 17 g fiber, 185 mg calcium, 7 mg iron, 89 mg sodium.

3 Sandwich ea Vegetarian Turkey: Selae se holimo sa 1 sa bohobe ba lijo-thollo le teaspoon e 1 ea mosetareta oa mosetareta kapa mosetareta oa Dijon, li-ounces tse 2 tsa soya, likhae tse 3 tsa likomkomere, lekhasi le le leng le khubelu la lettuoa le selae sa bobeli sa bohobe.

Sesebelisoa sa 8-ounce yogurt ea lowfat (tatso efe kapa efe)

Kiwi e leselitsoeng ka 1

Lintlha tsa Phepo: lik'hilojule tse 462, mafura a 8 lekholong (4 g; 2 g a tletse), 67% ea lik'habohaedreite (77 g), 25% ea protheine (29 g), 9 g fiber, 623 mg calcium, 2 mg iron, 748 mg sodium.

Lijo tsa mantsiboea tse 3

1 Kasha le Paseka e nang le Lemon Pesto (bona risepe e amanang)

kopi e le 'ngoe ea makhasi a spinach a tlatsitsoeng ka lilae tse 2 tsa tamati le khaba e le 1 ea moaparo oa Italy o se nang mafura

Lintlha tsa Phepo: lik'hilojule tse 467, mafura a 30% (16 g; 3 g saturated), 56% carbs (65 g), 14% ea protheine (16 g), 8 g fiber, 160 mg calcium, 4 mg iron, 775 mg sodium.

2 Salmone e Gingered Le Quinoa le Swiss Chard (bona risepe e amanang)

Sopho e entsoeng ka mouoane e halikiloeng: Fokotsa squash 1 ea acorn ebe u tlosa peo; beha oli ea mohloaare e 1 teaspoon halofong ka 'ngoe' me u itlotse ka jase; nako ka hare ka letsoai le pepere; beha li-halves, ka lehlakoreng le leng, ka sejana se sireletsehileng sa microwave 'me u koahele ka sekoahelo sa polasetiki; ka ontong ea microwave ka metsotso e 5, ho fihlela e le bonolo; ha re emeng metsotso e 5 pele re sebeletsa. Beheletsa e 'ngoe ea lihalofo lijong tsa mots'eare tsa hosane.

Lintlha tsa Phepo: 461 lik'hilojule, 25% mafura (13 g; 2 g saturated), 49% carbs (56 g), 26% protheine (30 g), 12 g fiber, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 King Mackerel kapa Trout Enchiladas (bona risepe e amanang)

Cumin raese: Kopanya ka sekotlolo se sireletsehileng sa microwave 1/2 senoelo sa raese e sootho e phehoang ka potlako, 1/2 senoelo sa metsi le 1/2 teaspoon fatše kumine. Koahela ka polasetiki le microwave ka metsotso e 5 e phahameng; ha re emeng metsotso e 5; phophoma ka fereko.

Kopi e le 1 ea steab ea broccoli kapa li-florets tsa broccoli

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 645, mafura a 31% (22 g; 5 g e tletse), 44% carbs (71.5 g), 25% ea protheine (40 g), fiber ea 20 g, 231 mg calcium, 3 mg iron, 1,958 mg sodium.

LITLHAKU TSE 3

1 7 Li-triscuits tse fokotsitsoeng tsa mafura tse nang le li-ounces tse 2 tsa chisi, lihoete tse 10 tsa bana

Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 232, mafura a 12% (3 g; 0.5 g a tletse), 57% carbs (33 g), 31% protheine (18 g), 5g fiber, 437 mg calcium, 3 mg iron, 679 mg sodium.

2 6-ounce setshelo sa yoghurt ea joala, lialmonde tse 1 tsa blanche

Lintlha tsa Phepo: lik'hilojule tse 299, mafura a 39% (13 g; 1 g e tletseng), 46% ea lik'habohaedreite (34.5 g), 15% ea protheine (11 g), 6 g fiber, 100 mg calcium, 3 mg iron, 40 mg sodium.

3 1/2 senoelo lowfat vanilla ice cream kapa yogurt e nang le serame, kopi e le 1 ea morara o mofubelu

Lintlha tsa Phepo: 273 lik'hilojule, 10% mafura (3 g; 2 g saturated), 77% carbs (52.5 g), 13% protheine (9 g), 2 g fiber, 251 mg calcium, 1 mg iron, 60 mg sodium.

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