Ukutya kwakho okutsha kuqala apha

Umxholo

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Ukuhamba ushiye amafutha agcweleyo usiya kwi-lowfat, ukutya okunefayibha ephezulu akunzima njengoko ucinga. Sebenzisa nje oku kutya, amashwamshwam kunye neeresiphi njengesiseko kuko konke ukukhetha kwakho ukutya kuyo yonke inyanga. Senze lula nakuwe. Sidwelise amagama egama lesonka, imajarini, waffles, isosi samasi, njl.

IZIDLO EZINHLANU

1 I-Banana Soy Milkshake: I-Purée kwi-blender 1 ibhanana, i-1/2 yekomityi ekhanyayo yobisi lwesoya ye-vanilla, i-1/2 yekomityi yejusi ye-orenji ene-calcium.

Izilayi ezi-2 zokutya okuziinkozo (Pepperidge Farm Farm Natural Grain) enezipuni ezi-2 ezingenamafutha / ezingenamafutha (thembisa)

Amanqaku esondlo: i-359 calories, i-5% yamafutha (2 g; 0.2 g igcwele), i-83% ye-carbs (75.5 g), i-protein ye-12% (11 g), i-9 g fiber, i-382 mg calcium.

2 I-Indian Tofu Scramble: Kwi-skillet eshushu, shushu, uvuselele rhoqo, kangangemizuzu emi-5, ii-ounces ezi-3 zenze i-tofu eqinileyo, i-1/4 yekomityi yeetamati ezi-diced (ezitsha okanye ezinamathanga), i-1/2 itispuni nganye ye-curry powder kunye ne-cumin kunye neetispuni ezimbini ze-cilantro .

Iilayi ezi-2 zerhasi yengqolowa (Arnold Stoneground 100% Ingqolowa iphelele) eneetispuni ezi-2 zonke iziqhamo zigcinwa

I-ounces ijusi yamagilebhisi

Inqaku lesondlo: Iikhalori ezingama-327, i-10% yeoyile (3.6 g; i-0.1 g igcwele), iipesenti ezingama-71% (58 g), 19% yeeprotheyini (15.5 g), i-8 g yefayibha, i-264 mg calcium.

3 ISandwich yasekuseni: Kwi-skillet ye-nonstick eqatywe ngesitshizi sokupheka, pheka iqanda eli-1 phezu kobushushu obuphakathi kwemizuzu emi-2 kwicala ngalinye. I-Toast1 ye-oat-bran ye-Muffin yesiNgesi; phakathi kweehafu ze-muffin ubeke i-ounce ye-soy cheese (i-Soyco), i-ounce enye ye-ham kunye neqanda eliphekiweyo.

Ii-ounces ezi-8 zejusi yetamatato ephantsi-sodium

Amanqaku esondlo: i-357 calories, i-28% yamafutha (11 g; 2.8 g igcwele), i-45% ye-carbs (40 g), i-protein ye-27% (24 g), i-4 g fiber, i-347 mg calcium.

4 I-Cantaloupe-Smoothie ye-Smoothie: I-Purée kwi-blender 1/2 yekomityi nganye ye-cantaloupe e-cubed kunye namaqunube, i-1 ikomityi ye-lowfat ye-yogathi yequnube kunye ne-1 icephe yengqolowa yentsholongwane.

I-1/2 ye-wheat-wheat pita kunye ne-1 tablespoon ye-hummus ethengiweyo yevenkile

8 ounces tea herbal

Amanqaku okutya: i-413 calories, i-12% yamafutha (5.5 g; 1.9 g igcwele), i-74% ye-carbs (76 g), i-protein ye-14% (14.5 g), i-7 g fiber, i-387 mg calcium.

5 I-waffles ezi-2 ezigcwele ukutya okuziinkozo (Eggo Nutri-Grain Multi-Bran) eneepunipoyi ezimbini zemephu yesiraphu

I-Creamy Chai Tea: Hlanganisa i-1/2 yekomityi ye-chai ye-chai, i-1/2 indebe ye-nonfat yobisi kunye ne-1punipoon yobusi.

1 esisikiweyo kiwi

Amanqaku eSondlo: iikhalori ze-411, i-11% yamafutha (5 g; i-1 g igcwele), i-80% ye-carbs (82 g), i-protein ye-9% (9 g), i-8 g fiber, i-212 mg calcium.

IZILWANE EZINHLANU

1 Ukutshaya iTrump kwiPumpernickel: Hlanganisa ipunipoon eyi-1 ye-mayonesi engenamafutha kunye ne-1 ithisipuni yedill nganye ecoliweyo kunye ne-horseradish; ukusasaza kwisilayidi esi-1 sesonka se-pumpernickel; phezulu kunye 3 ounces trout sitshaye, 1/4 ikomityi icucumber thinly yasikwa kunye nesilayi sesonka yesibini.

I-1 esisikiweyo ye-beefsteak itamatisi egalelwe itispuni ye-1 yeviniga yebhalsam

2 iiorenji zegazi

Inqaku lesondlo: Iikhalori ezingama-451, i-15% yeoyile (7.5 g; 2 g igcwele), iipesenti ezingama-60% (68 g), 25% yeeprotheyini (28 g), i-11 g yefayibha, 276 mg calcium.

2 Isaladi yeLentil efudumeleyo: Hlanganisa i-a19-ounce ingaba iProgresso 99% yeFatil Free Lentil Soup kunye ne-1/2 indebe engavuswanga irayisi emdaka kwisitya kunye nemicrowave ephezulu kwimizuzu emi-5; makhe ume imizuzu emi-5; yongeza 1/4 ikomityi nganye diced iminqathe kunye nentsimbi eluhlaza pepper, icephe ebomvu iwayini iviniga, ityuwa kunye ipepile; phosa ngemfoloko. Ncedisa kumaqabunga amabini e-lettuce ebomvu.

Ibha yeziqhamo e-1 (iDole okanye i-Edy's)

Inqaku lesondlo: Iikhalori ezingama-555, i-10% yeoyile (i-6 g; i-0 g igcwele), iipesenti ezingama-72% (100 g), ipesenti ye-18% yeeprotheyini (25 g), i-18 g yefayibha, i-30 mg calcium.

3 Isaladi yeSalmon: Hlanganisa i-ounce ezi-6 isalmon, ikomityi ye-1/4 egalelwe i-anyanisi ebomvu, iipunipoon eziyi-2 ze-mayonesi engenamafutha kunye netispuni ye-1 yeDijon; xuba kakuhle kwaye ukhonze ngaphezulu kweekomityi ezi-2 zamagqabi abantwana esipinatshi.

Izilayi ezi-2 zesonka se-rye (i-Beefsteak Hearty Rye) ifakwe amacephe ama-2 egadi engenamafutha egadi-yemifuno yetshizi yekhrimu

Iiplamu ezi-2

Inqaku lesondlo: I-477 calories, i-22% ye-fat (11.6 g; 2.5 g igcwele), i-47% ye-carbs (i-56 g), i-31% yeeprotheyini (i-37 g), i-7 g yefayibha, i-675 mg calcium.

4 I-Soy BLT: I-Microwave 4 izilayi ze-soy bacon (i-Lightlife Smart Bacon) ngokwemiyalelo yephakheji (kude kube yinto epholileyo); usasaze isilayidi esinye seengqolowa zengqolowa (Wonder Good Hearth Stoneground 100% Ingqolowa iphelele) ngeetispuni ezimbini zesoya mayonnaise (Vegenaise); phezulu ngebhekoni ephekiweyo, amagqabi ambalwa eBoston okanye eRomaine lettuce, izilayi zetumata kunye nesibini sesonka ukwenza isandwich.

1 imango esisikiweyo

Amanqaku esondlo: i-377 calories, i-23% yamafutha (9.6 g; 1 g igcwele), i-60% ye-carbs (57 g), i-protein ye-17% (16 g), i-7 g fiber, i-121 mg calcium.

5 Ubhontshisi omnyama (i-Health Valley, iphakheji ye-2.36-ounce, ivelisa ii-ounces ezili-15 xa ilungiselelwe)

I-1-grain roll (ii-Oveni zeNdalo)

Ikomityi e-1 ye-romaine etyutywe ngekomityi ye-1/4 yeklabishi ebomvu ebomvu kunye neepunipoli ezi-2 ezingenamafutha e-Italiyane okanye enxibe itshizi eluhlaza okwesibhakabhaka (Wish-Bone)

Ipapaya eyi-1 efafazwe ngeetipuni ezi-2 ezisandula ukuculwa

Amanqaku esondlo: i-584 calories, i-4% yamafutha (2.6 g; 0 g igcwele), i-78% ye-carbs (114 g), i-protein ye-18% (26 g), i-19 g fiber, i-249 mg calcium.

IZIDLO ZASIHLANU

1 I-Salmon ephekiweyo ngeSauce ye-Lemon-Caper: Kwipani enkulu, gubungela i-salmon fillet ye-5-ounce ngamanzi. Yizisa kwi-thumba, ngokukhawuleza ususe ekushiseni; makhe ume imizuzu eli-10. Khupha amanzi; ifriji. Xa ulungele ukukhonza, hlanganisa kunye ne-1/4 yekomityi ye-nonfat cream emuncu, 2 iisupuni nganye yejusi entsha kunye ne-capers e-drained, ityuwa kunye nepepper; icephe isosi ngaphezulu kwesalmon.

I-1/2 indebe ephekiweyo irayisi emdaka (Malume uBen)

1 indebe yesipinatshi eshushu

Amanqaku eSondlo: Iikhalori ze-504, i-19% yamafutha (10.4 g; 1.9 g igcwele), i-45% ye-carbs (57 g), i-36% yeprotheyini (45 g), i-8 g fiber, i-410 mg calcium.

2 I-Gazpacho ene-Lump Crabmeat: Kwi-blender okanye iprosesa yokutya, i-purée ide iphantse igudiswe (shiya ezinye iziqwenga ezinkulu) iitumato ezi-2 ezinqunqiweyo, i-1/2 yekomityi yejusi yetamatato, 1/2 i-bell pepper eluhlaza, i-1/3 yekomityi ye-cucumber, i-clove yegalikhi e-1. , iitispuni ezi-2 ezinqunqiweyo ze-cilantro entsha, itispuni e-1 yomgubo wetshili, kunye ne-1/4 itispuni nganye yetyuwa kunye nepepile. Thela kwisitya esincinci; phezulu nge 1/3 ikomityi fresh okanye enkonkxiweyo (6 ounces) crabmeat.

1 ingqolowa yokutya okuziinkozo okupheleleyo

Iikomityi ezi-2 zemifuno exutyiweyo zineecephe ezi-2 inye: i-feta cheese eqhekekileyo (amafutha ancitshisiweyo ukuba unokuyifumana) kunye ne-Catalina engenamafutha yokunxiba (Kraft)

Amanqaku esondlo: iikhalori ze-437, i-26% ye-fat (12.5 g; i-6 g igcwele), i-45% ye-carbs (49 g), i-protein ye-29% (32 g), i-11 g fiber, i-407 mg calcium.

3 I-Spaghetti Bolognese (jonga iresiphi enxulumene nayo)

Ikomityi ye-1 nganye ye-zucchini ecoliweyo kunye ne-squash etyheli (yitya ikrwada okanye i-microwave ephezulu imizuzu emi-2); yongeza ityuwa nepepile.

Amanqaku eSondlo: iikhalori ze-411, i-14% yamafutha (6.4 g; i-1 g igcwele), i-66% ye-carbs (68 g), i-protein ye-20% (21 g), i-13 g fiber, i-113 mg calcium.

4 IMillet-Quinoa-Cashew Kugel NgeApile-Balsamic Drizzle (jonga iresiphi enxulumeneyo)

Iikomityi ezi-2 ezi-steamed broccoli, iipunipoyi ezi-2 eziphekiweyo zesoya (Ifama yaseCascadian, kwindawo efrijiweyo), iphoswe

1 ithisipuni yeoyile yomnquma, ityuwa nepepile.

Amanqaku esondlo: i-592 calories, i-31% yamafutha (20.4 g; 3.8 g igcwele), i-52% ye-carbs (77 g), i-protein ye-17% (25 g), i-16 g fiber, i-234 mg calcium.

5 I-Pea eSwiti kunye neRisotto yetswele (jonga iresiphi ehambelanayo)

I-crostini yetumato eyomisiwe elangeni: Kwisonka esi-1 esiphezulu esigcadiweyo sesonka esimuncu kunye neitispuni ezi-2 zetumato ezomisiweyo ngelanga (Contadina)

Inqaku lesondlo: Iikhalori ezingama-498, i-28% yeoyile (15.5 g; 5.5 g igcwele), iipesenti ezingama-59% (73 g), 13% yeeproteni (16 g), 7 g ifayibha, 105 mg calcium.

IZIQINISEKISO EZINHLANU

1 I-5 yokunciphisa i-fat-fat crackers (i-Red Fucuits Triscuits) kunye ne-ounce e-mozzarella ushizi

Amanqaku esondlo: iikhalori ze-153, i-36% yamafutha (6 g; 3 g igcwele), i-43% ye-carbs (16.5 g), i-protein ye-21% (8 g), i-3 g fiber, i-190 mg calcium.

2 Isaladi yeziqhamo eziCreamy: Phosa kunye ikomityi ye-1/2 ikomityi nganye ye-honeydew melon, i-wedge ye-orenji kunye neidiliya ezibomvu, i-1/2 yekomityi ye-lowfat i-yoghurt ye-vanilla (ideri okanye isoya) kunye netispuni e-1 ye-mint ecoliweyo.

Inqaku lesondlo: Iikhalori ezingama-224, i-8% yeoyile (2 g; 1 g igcwele), iipesenti ezingama-81 (i-45.5 g), ipesenti ye-11% yeeprotheyini (6 g), 3 g ifayibha, 247 mg calcium.

3 1/2 ikomityi lowfat cottage sisi ixutywe itispuni eyomileyo idiphu imifuno (Hidden Valley Ranch); khonza kunye ne-2 fennel stalks kunye ne-5 baby carrots.

Inqaku lesondlo: I-133 yeekhalori, i-11% yeoyile (1.6 g; 1 g igcwele), iipesenti ezingama-42% (14 g), iipesenti ezingama-47 zeprotheni (15.5 g), i-4 g yefayibha, i-123 mg calcium.

4 Ipakethi e-1 elungiselelwe isuphu ye-tofu miso (i-Kikkoman) kunye neentonga zezonka zesesame ezi-4 (i-Barbara's Bakery)

1 i-lowfat isinamon-raisin bar bar (yeKellogg's)

Inqaku lesondlo: Iikhalori ezili-128, i-19% yeoyile (2.7 g; 0 g igcwele), iipesenti ezingama-64% (21.4 g), 17% yeeprotheyini (5.5 g), 1 g ifayibha, khangela ikhalsiyam.

5 3 i-oatmeal raisin cookies (Ipepperidge Farm) kunye ne-1/2 yekomityi ye-raspberry sorbet (Häagen-Dazs)

Amanqaku esondlo: iikhalori ezingama-240, i-0% yamafutha, i-97% ye-carbs (58 g), i-protein ye-3% (1.8 g), i-1 g fiber, i-0 mg calcium.

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