Usuku ekutyeni kwam: Umqeqeshi weLight-Loss Keri Gans

Umxholo

• Isidlo sakusasa: Oatmeal kunye ne-OJ
• Isidlo sasemini: Isandwich
• Isidlo sasemini: I-Raspberries
• Isidlo sasemini esiSweet: I-Adora Calcium Itshokholethi emnyama
• I-Snack yasemva kwemini: Ipayinapile, amaqunube amnyama, kunye ne-String Cheese
• Isibheno seDinner: Isaladi
• Isidlo sangokuhlwa: Iithenda zeCrispy, iitapile ezibhakiweyo kunye neBrussels Sprouts
• Isiselo sesidlo sakusihlwa: iMartini
• Dessert: Adora Calcium
• Itshokholethi emnyama
• Uphengululo lwe

Njengomntu obhalisiweyo wezokutya obhalisiweyo kwi-private practice, i-Shape.com's Weight Loss Coach, umbhali we Ukutya okuncinci koTshintsho, kunye nemithombo yeendaba kunye nesithethi, ubomi bam bunokuxakeka, ukutsho nje okuncinci. Kodwa nokuba yintoni na, ndihlala ndisenza ixesha lokulungiselela ukutya okunempilo-ubukhulu becala ngokukugcina ngokukhawuleza kwaye kulula. Ndikhetha ukutya okuphezulu kwifayibha kwaye ndinikezela ngeproteyin eninzi kunye namafutha asempilweni ukundigcina ndihluthi kwaye ndonelisekile imini yonke. Ndikwazama ukugcina indawo yokuzonwabisa okanye ezimbini, njengoko uza kubona ngokujonga ukuba usuku oluqhelekileyo kukutya kwam lujongeka njani.

Isidlo sakusasa: Oatmeal kunye ne-OJ

Phantse unyaka wonke, kungakhathaliseki ukuba kushushu kangakanani na ngaphandle, ndiqala usuku lwam ngesitya se-oatmeal. Ndenza i-oats ekhawulezayo yokupheka (ukuba ingabhideki ngokukhawuleza) kunye nobisi olungenayo i-fat kwi-microwave kwaye ndiyifake nge-fat-fat cottage cheese, imbewu ye-chia kunye nesinamon. Ukudityaniswa kwefayibha, iprotein, kunye namafutha kundigcina ndonelisekile de kube lixesha lesidlo sasemini. Kanye kunye ne-oats yam, ndineglasi ye-100% yejusi ye-orange exutywe malunga nexabiso elilinganayo le-seltzer kuba ndifuna ukufumana i-hydrated kakuhle ukuqala usuku kodwa ndingadli iikhalori ezongezelelweyo ezininzi ngelixa likhona; Ndifuna nejusi ukuze ndithathe iivithamini zam.

Ezinxulumene: 16 Iindlela zokupheka zeOatmeal

Isidlo sasemini: Isandwich

Ngokuqhelekileyo andiziva ndaneliseka ngesidlo sasemini ngaphandle kwesonka, ngoko ke ndihlala ndinesandwich. Indalo yam ethandwayo iziqwenga ezibini uHezekile 4: 9 ene-Earthly Eats Original Tofu Isaladi, iitumato, itswele, iavokhado kunye neletisi. Ukuba ndinamakhukhamba endlwini, ndiphosa nalawo aphezu kwawo-ama-veggies amaninzi angcono.

Isidlo sasemini: I-Raspberries

Enye yeedessert ezithandwayo kwisidlo sasemini sisiqhamo. Ndihlala ndikhetha amajikijolo naxa engekho ngexesha lokutya ndize nditye yonke ikhonteyina. Amaxesha amaninzi ndinekomityi yento emnyama, kuba ndiziva ngathi ibeka "ikepusi" esiphelweni sesidlo sam.

Isidlo sasemini esiSweet: I-Adora Calcium Itshokholethi emnyama

I-Adora Calcium yetshokholethi emnyama eyongezelelayo iyanelisa ukuthanda kwam into eswiti.

I-Snack yasemva kwemini: Ipayinapile, amaqunube amnyama, kunye ne-String Cheese

Andilokothi nditsibe ishwamshwam emva kwemini; kungenjalo ndingalamba kakhulu ngexesha lesidlo sangokuhlwa. I-snacks yam isoloko ine-carbohydrate (ekukhethwa ukuba iphezulu kwifayibha kodwa ingasoloko) kunye neprotheyini, kwaye yahluke kakhulu ngokuxhomekeke kwinto endikuyo (okt inetyuwa okanye iswiti). Ndizama rhoqo ukufumana esinye isiqhamo sosuku, kodwa ungaze usitye wedwa okanye andiyi kwanela. Isonka samasi senza iprotein enkulu, kodwa ngenxa yokuba ndiyayithanda, ndisebenza ngokukuko ngokulawulwa kwezahlulo, ezinje ngeshizi yomtya.

Ezinxulumene: 40 Crunchy, Creamy, Iingcamango zokutya okuSempilweni kwiiKhalori ezingaphantsi kwama-200

Isibheno seDinner: Isaladi

Ekukhuleni kwethu umama wayesoloko esinika isaladi ukuze siqalise ukutya kwethu, kwaye nanamhlanje andizange ndiyeke ukwenza oko. Isidlo sangokuhlwa ngaphandle kwesaladi iphantse yafana nentsasa ngaphandle kwe-oatmeal. Isaladi yam eqhelekileyo ineelethisi yaseRoma, iikomkomere, amatswele abomvu, itumato kunye neeamangile ezityibilikisiweyo. Ndiyonqena ukwenza eyam isaladi yokunxiba kwaye mva nje bendithenga i-Whole Foods 365 Organic Light Caesar Dressing. Ndisebenzisa kuphela icephe e-1-kuba ndisike isaladi yam, kancinci iya kude. Le khosi yokuqala ngokuqinisekileyo iyandizalisa.

Isidlo sangokuhlwa: Iithenda zeCrispy, iitapile ezibhakiweyo kunye neBrussels Sprouts

Uninzi kodwa ayizizo zonke izidlo zam ezisekelwe kwimifuno. Ukusukela oko ndafumanisa iiTenda ze-Gardein's Crispy (ezenziwe kwisoya), ndiye ndabanjwa. Emva kokubhaka kwi-oven, ndibacima kwitawuli yephepha ukususa ioli engaphezulu. Iitapile ezibhakiweyo zihlala zifumaneka kwisitya sam sokutya kunye nemifuno endiyithandayo: ihlumelo elilula laseBrussels. Ngokuthambisa iitapile zam rhoqo kunye / okanye imbotyi emnyama kunye nepunipoon yokhilimu omuncu omncinci, andikaze ndiyiphose ibhotolo.

Isiselo sesidlo sakusihlwa: iMartini

Ndiyayonwabela i-cocktail enye kunye nesidlo sam sangokuhlwa ezininzi: I-Ketel One, akukho vermouth, ishukunyisiweyo ingashukumi. Iminquma sesona sithako sibalulekileyo.

Dessert: Adora Calcium

Itshokholethi emnyama

Enye iAdora iphelisa ubusuku bam ngenqaku elimnandi.

Ezinxulumene: I-18 Oh-So-Good Chocolate Dessert Recipes

Uphengululo lwe