Isicwangciso sokutya emzimbeni waselwandle ngo-2013: Inyanga yoku-1

Umxholo

• Isidlo sakusasa
• Isidlo sasemini
• Iingcamango zokutya eziphilileyo
• Isidlo sangokuhlwa
• IDessert
• Uphengululo lwe

Ukufumana isisu esisicaba, amathanga amancinci, kunye nokuqinisa ngokuqinileyo yinkqubo enamacandelo amabini. Inyathelo lokuqala kukufunda iintshukumo kwisicwangciso sethu sokuzilolonga seHlobo, kodwa ukuba awuyihlaziyi into oyityayo, ezo zihlunu zisanda kusikwa ziya kuhlala zifihlwe phantsi komaleko wamafutha. Ngenisa le nkqubo eyenzelwe wena, eyilwe nguJackie Newgent, RD, umbhali we Iiresiphi ezili-1 000 zeCalori ephantsi. Ukuzaliswa kukutya okumnandi, okwanelisayo, kulungiselelwe iimfuno zakho (umzekelo, i-gluten-free, umzekelo, okanye imifuno) nendlela yokuphila . Yidla malunga ne-1,600 yeekhalori ngosuku olulandelayo emva kwesinye sezicwangciso zokutya kwaye uya kuba ukulungele ukuqala i-bikini entsha ngoSuku lweSikhumbuzo! Qhubeka iinyanga ezintathu (siya kubonelela ngeendlela zokutya okunempilo ngoko ke qiniseka ukuba ubuyela!) kwaye ungaphulukana ne-10 okanye ngaphezulu kweeponti. Ingaba ulunde ntoni? Ngena ngaphakathi!

Isidlo sakusasa

Injongo ye-370 ukuya kwi-400 calories

IGOURMET

Isoseji kunye ne-Oat "Grits"

1 ½ iikomityi eziphekiweyo zentsimbi-isikiwe oatmeal zinezihloko 1 ounce itshizi ethambileyo yebhokhwe, 3 zinqunqwe iitumato elangeni, 1 ounce thinly zasikwa precooked yesoseji yenkukhu, icephe eli-1 basil ecandiweyo, kunye nepepile esandul' ukugatywa emnyama ukungcamla.

{400 AMAKHALUNI}

AYINAGLUTEN

IHuevos Scramble [umfanekiso]

Iqanda eli-1 kunye neqanda elimhlophe eli-2 elixoxe nge-¼ indebe ecoliweyo yepepile iJack itshizi, ¼ indebe ecebe i-avocado yeHass, kunye netyuwa yolwandle nepepile emnyama ukungcamla; Iitshiphusi ezi-6 zecorn tortilla ezingenagluten zineepico de gallo ezi-3; 2-ounce uphayinaphu wedge

{400 AMAKHALUNI}

INGXAKI

Ulusu lweScallion Bagel

1 i-bagel yengqolowa egcotyiweyo ecekeceke ngeepunipoli ezi-3 ze-Neufchâtel itshizi, i-1 scallion egayiweyo, kunye ne-½ ithisipuni yethanga leesame; I-15.2-ounce yebhotile yejusi ye-carrot kunye nejinja esanda kugayiwa ukunambitha

{370 IIEKHALORI}

EKUHAMBENI

I-Starbucks Isipinatshi kunye neFeta yokuSonga isidlo sakusasa

idityaniswe negrand (16-ounce) ebhityileyo (nonfat) i-ice caffe latte efafazwe nesinamon

{380 IIKALORI}

Isidlo sasemini

Cwangcisa i-430 ukuya kwi-470 yeekhalori

IGOURMET

IiNoodles zaseThai Peanut Soba [umfanekiso]

Ii-ounces ezi-2 eziphekiweyo kunye ne-cooled coba eziphosiwe ngeepunipoyi ezi-3 ze-Thai peanut sauce, i-10 esele iphekiwe encinci ye-cocktail, i-½ indebe ecoliweyo ebomvu yentsimbi, i-½ indebe ecoliweyo ikhukhamba yesiNgesi, kunye ne-cilantro ukungcamla; Cwina i-lime wedge ngaphezulu

{440 IIKHALORI}

AYINAGLUTEN

Isaladi yenkukhu yaseCalifornia

Ii-ounces ezi-4 zosiwe ibisi lenkukhu eyosiweyo exutywe ne-apricot e-1 eyomileyo, icephe eli-1 le-nonfat ye-yogurt yama-2, iisupuni ezi-2 ze-mayonesi ye-lowfat, itispuni ye-cider iviniga, icephe eli-1 le-walnuts, i-pinch yolwandle ityuwa, kunye ne-tarragon entsha; Isiqu esine-1 se-celery kunye ne-10 yeerayisi eziqhekezayo ecaleni ukukhupha isaladi

{430 IIKHALORI}

INGXAKI

Plate yeMeditera

1 i-pita enkulu yokutya okuziinkozo ecaleni kwe-1 indebe yeetumato zetsheri, ii-olives ezingama-6 ze-Kalamata, i-ounce enye ye-cubed feta, kunye ne-¼ cup hummus

{430 IIKALORI}

EKUHAMBENI

ISophu yembotyi emnyama yeApplebee

idityaniswe nesaladi kaKesare

{470 IIKHALORI}

Iingcamango zokutya eziphilileyo

Cwangcisa i-calories ezili-130 ukuya kwezili-160

IGOURMET

Intliziyo yeArtichoke kunye neSaladi yePistachio

Iikomityi ezi-2 zemesclun eluhlaza eziphoswe nge-½ ikomityi yeentliziyo zeartichoke kunye ne-15 yeepistachios ezigcadiweyo; vuza nge 1 ½ amacephe eraspberry vinaigrette

{140 IIKHALORI}

AYINAGLUTEN

Edamame[umfanekiso]

I-¼ yekomityi enetyuwa encinci, iedamame eqhotsiweyo

{130 IIKALORI}

INGXAKI

Iminqathe kunye neHummus

Iipuniwe ezi-3 ze-lentil hummus kunye ne-8 baby carrots

{160 AMAKHALUNI}

EKUHAMBENI

Uluhlu lwePanda Express Veggie Spring Roll

{160 AMAKHALUNI}

Isidlo sangokuhlwa

Injongo ye-420 ukuya kwi-460 calories

IGOURMET

Cajun Salmon

Ii-ounces ezi-5 zeesalmon ezihlikihliwe nge-¾ ithisipuni iCajun isinongo kunye ne-7 i-asparagus stalks ziphoswe kwi-1 itispuni yeoyile yomnquma, eyosiweyo imizuzu eyi-12 kwi-400˚F; baphake ngaphezu kwe ¾ ikomityi emfutshane yerayisi emdaka ngengqolowa egalelwe icephe eli-1 le-chives egayiweyo kunye necephe eli-1 leeamangile ezigcadiweyo; uhombise intlanzi nge-lemon zest ukunambitha

{460 AMAKHALUNI}

AYINAGLUTEN

Inyama yenkomo yaseMbindi Mpuma kunye neSquash Kebabs

I-ounces ii-ounces ezi-3 zetyuwa yenkomo yenkomo kunye ne-squash ye-1 ephuzi ehlotyiweyo ene-pinch sinamon kunye ne-skewered; khonza ecaleni kwekomityi ye-quinoa ephekiweyo ephoswe ngeetispuni ezi-2 zethayile yamapine, kunye neetispuni ezi-2 zetyeleba ecoliweyo kunye ne-1 itispuni yeoyile yomnquma; uhombise nge-lemon wedge

{450 IIKALORI}

INGXAKI

IBell Pepper kunye neBella Pizzette [umfanekiso]

I-1 pita engafakwanga ingqolowa ipita nge-1 ithisipuni yeoyile yeoyile, ½ indebe ye-mozzarella, ikomityi esikiweyo yamakhowa e-bella, ½ indebe ecoliweyo ebomvu nebomvu ipepile, 1 isikiweyo itswele ebomvu igalikhi, kunye neetispuni ezimbini zePecorino Romano; bhaka kwi-450 ° F kangangemizuzu engama-25 okanye kude kube yinto epholileyo

{460 IIKALORI}

EKUHAMBENI

Isitiya soMnquma iLasagna Primavera eneNkukhu eyosiweyo

{420 IIKALORI}

IDessert

Cwangcisa i-180 ukuya kwi-210 yeekhalori

IGOURMET

UCaramel Sundae [umfanekiso]

½ ikomityi ye-nondairy vanilla dessert ekhenkcezisiweyo egalelwe icephe eli-1 lesosi enetyuwa yecaramel

{180 IIKALORI}

AYINAGLUTEN

Cheese kunye neCherries

Ikomityi ye-1 yetsheri entsha kunye ne-1 ounce esikiweyo ye-cheddar ebukhali

{210 IIKALORI}

INGXAKI

Berry Yoliswa

1 ½ iikomityi ezisikiweyo zerubber ezijikijelwe nge-1 ithispuni emhlophe iviniga yebhalsam kunye 1 ithisipuni ye-agave nectar; Izikwere ezi-1-intshi (malunga ne-ounce nganye) itshokholethi emnyama

{190 IIKHALUNI}

EKUHAMBENI

Ijamba Juice Jazzy Java Yelekese Yogurt Engagciniweyo

{210 IIKALORI}

Uphengululo lwe