Usuku ekutyeni kwam: Ingcali yesondlo uMitzi Dulan

Umxholo

• Isidlo sakusasa: Oatmeal
• Isidlo sakusasa: Iphayinaphu
• Nanini na Sela: Amanzi omkhenkce
• I-Snack yaPhakathi-Morning: ICherry Smoothie yetshokholethi
• Isidlo sasemini: Ham kunye neSandwich yeavokhado
• Idessert: Ibha yeYogathi eQinisekileyo yaseYasso
• I-Snack yasemva kwemini: Iialmondi ezisikiweyo
• Isidlo sangokuhlwa: I-Spaghetti yengqolowa iphela
• IDessert: I-Banana eneHoney
• Okungakumbi kwi-SHAPE.com:
• Uphengululo lwe

UMitzi Dulan, RD, iNgcali yeZondlo yaseMelika, ngomnye umfazi oxakekileyo. Njengomama, umbhali-mbhali Ukutya konke-Pro, kunye nomnini weMitzi Dulan's Adventure Boot Camp, ingcali eyaziwayo yesizwe kunye nokuqina komzimba ifuna amanqanaba aphezulu emandla imini yonke. Ukongeza kwizidlo ezithathu ezilungeleleneyo, uhlala ekhuthazekile ngokutya ukutya okulula okunje ngeeamangile ezisikiweyo.

"Ndijolise kakhulu ekutyeni ukutya okucocekileyo okunencasa emnandi kodwa eyonelisayo," utshilo uDulan. "Ndisela amanzi imini yonke. Ndizama nje ukuwagcina ekufutshane nam imini yonke kwaye ndizalise njengoko kufuneka."

Isidlo sakusasa: Oatmeal

325 iikhalori, 5 grams amafutha, 54 grams carbs, 15 grams protein

"Nditye isitya se-Quaker oatmeal. Ndongeza i-cinnamon, ubusi, kunye ne-cherries ye-tart eyomileyo. Ndiyixuba ne-1-pesenti yobisi lwe-organic ukunyusa iprotheni. I-oats yingqolowa epheleleyo, ngoko iphezulu kwi-fiber. iprotheyini, kunye nezinye izondlo.Isinamon sisinongo esiphezulu kwi-antioxidants ngoko ke ndizama ukongeza ngakumbi kwisidlo sam xa kunokwenzeka."

Isidlo sakusasa: Iphayinaphu

"Ndiphinde ndatya ipayinapusi ngesidlo sakusasa, kuba ndiyazithanda iziqhamo kwaye ndihlala ndizama ukubandakanya intabalala suku ngalunye."

Nanini na Sela: Amanzi omkhenkce

"Amanzi e-ice! Ndiyithanda ngokupheleleyo i-24 oz yam. I-tumbler ye-Copco. Inceda ukuba ndigcine umkhondo wamanzi amaninzi endiwaselayo. Ukusela iibhubhu ezintathu ezigcweleyo zamanzi abandayo e-ice ngosuku kunceda ukutshisa i-calories eyongezelelweyo ye-100! Kuthatha amandla omzimba wethu ukuba tshintsha ubushushu bamanzi ukusuka kwingqele ukuya kubushushu bomzimba wethu."

I-Snack yaPhakathi-Morning: ICherry Smoothie yetshokholethi

Iikhalori ezingama-225, iigram eziyi-1.5 zamafutha, iigram ezingama-28, iiprothini ezingama-24

"Ndisebenzisa itshokholethi encinci egqunyiweyo. Ndisebenzisa itshokholethi etyiswa ingca ngomgubo ocolekileyo kunye neetsheri ezibandayo kunye no-3/4 c. Ubisi lwepesenti eyi-organic. Yindibaniselwano efanelekileyo yecarb / protein yesiselo sasemva kokuzilolonga kunye neetsheri zetart. zichasene nokudumba. Ikwanceda ukundilungisa itshokolethi!"

Isidlo sasemini: Ham kunye neSandwich yeavokhado

380 iikhalori, 8 grams amafutha, 42 grams carbs, 32 grams protein

"Isandwich enezilayi ezintathu ze ham yendalo, isikiweyo i-avocado yeHass, utamatisi osikiweyo, i-mustard eqhwethayo kwisandwich yengqolowa ecekeceke, kunye necala le-broccoli. Le yenye yokutya kwam ukutya ngokukhawuleza, kulula, Ukutya okune-avocado kunencasa kwaye kunika phantse iivithamini, iiminerali, kunye neepytonutrients eziphantse ezingama-20, ngelixa i-ham ibonelela ngeprotein ebuthathaka. "

Idessert: Ibha yeYogathi eQinisekileyo yaseYasso

"Ibha yeyogathi yeGreek ekhenkcezisiweyo yaseYasso; ezi zizinto ezintle ezifunyenweyo kwaye abathengi bam kunye nabantwana bayazithanda, nazo. Ngeekhalori ezingama-70 kuphela, zingcamla njenge dessert kodwa zibonelela ngeegram ezintandathu zeproteni!"

I-Snack yasemva kwemini: Iialmondi ezisikiweyo

Iikhalori ezili-160, iigram ezili-10 zamafutha, iigramu ezili-11, iiprothini eziyi-6 zeeprotein

"Iialmonds ezisikiweyo ngelixa ndisebenza edesikeni yam. Ndiyazithanda iiamangile ngenxa yokuqunjelwa, iproteni kunye nefayibha. Ziyanelisa, nazo!"

Isidlo sangokuhlwa: I-Spaghetti yengqolowa iphela

Iikhalori ezingama-560, iigram eziyi-11.5 zamafutha, iigram ezingama-73, iikhramu ezingama-38

"I-spaghetti yengqolowa iphela kunye neLaura's Lean Ground Beef eyongezwe kwisosi ye-marinara; kwakhona, ndiyathanda ukuqinisekisa ukuba ndifumana umthombo olungileyo weprotein kwisidlo ngasinye kunye nokutya okuziinkozo konke. Inyama yenkomo iphakanyiswa ngaphandle kwee-antibiotics okanye iihomoni."

IDessert: I-Banana eneHoney

"Iibhanana ezisikiweyo zigalelwe ubusi obuncinci kwiidizethi. Iyayithanda, kwaye ndifumana i-dessert ene-eneji ephezulu enezakha-mzimba neswiti yendalo yonke."

Okungakumbi kwi-SHAPE.com:

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