Isicwangciso sakho esitsha sokulahleka kwesisindo

Umxholo

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3 IZIDLO ZOKUTYA

Ikomityi ye-1/2 yekomityi ye-bran yonke ixutywe ne-1/2 yekomityi yecereal iyonke kunye ne-1/2 yekomityi yobisi lwe-nonfat kunye ne-1/2 yekomityi enqunciweyo amaqunube

Isilayi esi-1 sesonka sengqolowa esineetispuni ezi-2 ezincitshisiweyo ezinamafutha ebhotolo yamandongomane

Amanqaku esondlo: i-352 calories, i-15% ye-fat (6 g; i-1 g igcwele), i-68% ye-carbs (60 g), i-protein ye-17% (i-15 g), i-17 g fiber, i-531 mg calcium, i-18 mg yesinyithi, i-631 mg ye-sodium.

2 Iiwaffles ezi-2 ezikhenkcezisiweyo ezipheleleyo kunye necephe eli-1 lemasiraphu yemaple

1 isilayi papaya

Inqaku lesondlo: Iikhalori ezingama-455, i-10% yeoyile (5 g; 1 g igcwele), iipesenti ezingama-84% (96 g), 6% yeeprotein (7 g), 13 g ifayibha, 139 mg calcium, 1 mg yentsimbi, 421 mg sodium.

3 I-Apricot-Cinnamon Oatmeal: Hlanganisa kwisitya esikhuselekileyo se-microwave 3/4 indebe engafakwanga i-oatmeal, 1 1/2 yeekomityi zobisi olungafaki mafutha, 1 i-apricot edayiweyo kunye ne-1/2 ithisipuni yesinamoni; I-microwave kwimizuzu emi-2 ephezulu, de kube kufakwe ulwelo.

1 ikomityi cubed cantaloupe

Inqaku lesondlo: Iikhalori ezingama-437, i-10% yeoyile (5 g; 1 g igcwele), iipesenti ezingama-68% (i-74 g), i-22% yeeprotheyini (24 g), i-9 g yefayibha, i-521 mg calcium, i-4 mg yentsimbi, i-207 mg ye-sodium.

ZI-3 ZOMLILO

1 I-Hummus Sandwich: Hlanganisa kwi-blender i-15-ounce ingaba iimbotyi ze-garbanzo (i-garbanzo), isiqingatha se-15-ounce ingaba neembotyi ezimhlophe (zihlanjululwe kwaye zihlanjululwe ukususa ityuwa), i-2 tablespoons tahini, i-clove yegalikhi eyi-1, i-1/4 indebe yamanzi kunye I-tablespoon ye-1 yejusi entsha ye-lemon; i-purée ide igudiswe. Sasaza ikomityi ye-1/4 yomxube kwisilayi esinye sesonka sengqolowa epheleleyo; Ngaphezulu ngeesilayi zeetumato ezi-2, amagqabi ama-lettuce abomvu ama-2 kunye nesilayi sesonka sesibini (gcina i-hummus eseleyo kwisitya esitywiniweyo kwisikhenkcisi).

I-1/3 indebe ebilisiweyo yeembotyi zesoya (edamame), igotywe kwaye inongwe nge 1/4 ithisipuni yetyuwa

Ii-orenji ezi-2 ze-mandarin okanye i-orenji enye

Inqaku lesondlo: I-513 yeekhalori, i-21% yeoyile (i-12 g; 2 g igcwele), iipesenti ezingama-55 (i-71 g), i-24% yeeprotein (31 g), i-18 g yefayibha, i-387 mg calcium, i-10 mg yentsimbi, i-932 mg ye-sodium.

2 Isaladi yePinto yeBean ene-tuna: Dibanisa kwisitya se-15-ounce can pinto beans (ihlanjululwe kwaye ikhutshwe),

I-8-ounce inokucheba iimbotyi eziluhlaza (zihlanjwe kwaye zicinyiwe), ii-ounce ezi-6 zingenza ityhuna (icinyiwe), iipunipoyi ezi-2 zigalelwe ipepile ebomvu ebomvu (ukusuka kwi-7-ounce jar), icephe elinye le-viniga ebomvu, kunye netyuwa kunye nepepile emnyama ukunambitha . Yahlula phakathi; gcina isiqingatha solunye usuku.

Iibhakepisi ezibhakiweyo ngombona kunye neGuacamole: Sika i-tortilla yengqolowa enye kwi-wedges ezine kwaye ugqithisele ii-wedges kwiphepha lokubhaka; bhaka kwi-400 ° F kangangemizuzu emi-5, kude kube krwada kunye negolide; Bekela ecaleni. Hlanganisa kwi-blender okanye kwiprosesa yokutya 1 i-avocado ehluthwe kunye ne-pitted, isiqingatha se-15-ounce sinembotyi emhlophe (idreyiniwe), icephe elinye lejusi entsha kunye negalikhi enye yegalikhi. I-purée kude kube lula; gxotha kwi-1punipoon cilantro entsha; ixesha lokungcamla ityuwa nepepile. NONE

Inqaku lesondlo: Iikhalori ezingama-469, ama-25% amafutha (13 g; 3 g), 45% carbs (53 g), 30% protein (35 g), 17 g fiber, 185 mg calcium, 7 mg iron, 89 mg sodium.

3 Imifuno yaseTurkey iSandwich: Isilayidi esiphezulu se-1 sesonka se-ingqolowa kunye ne-1 ithisipuni yobusi lwesardard okanye i-Dijon lwesardard, ii-ounces ezi-2 ze-soy turkey, i-3 cucumber slices, 1 i-lettuce ebomvu kunye nesilayi sesibini sesonka.

I-ounce ye-8-ounce ye-yogafat yogurt (nayiphi na incasa)

1 esisikiweyo kiwi

Amanqaku esondlo: i-462 calories, i-8% ye-fat (4 g; 2 g igcwele), i-67% ye-carbs (77 g), i-protein ye-25% (29 g), i-9 g fiber, i-623 mg calcium, i-2 mg yesinyithi, i-748 mg ye-sodium.

IZIDLO EZI-3

1 iKasha kunye nePasta eneLemon Pesto (jonga iresiphi ehambelanayo)

1 indebe yabantwana ispinatshi esineziqwenga ezibini zetumato kunye nepunipoon e-1 yokunxiba engenamafutha

Inqaku lesondlo: Iikhalori ezingama-467, iipesenti ezingama-30 (16 g; 3 g ezigcweleyo), iipesenti ezingama-56% (65 g), 14% yeeproteni (16 g), i-8 g yefayibha, i-calcium eyi-160 mg, intsimbi ye-4 mg, i-775 mg ye-sodium.

2 I-Salmon eneGingered NgeQuinoa kunye neSwitzerland Chard (jonga iresiphi enxulumene nayo)

Umphunga weSquash weAcorn: Yenza isiqingatha se-squash yesi-acorn kwaye ususe imbewu; Beka itispuni e-1 yeoyile yeminquma kwisiqingatha ngasinye kwaye uthambise ukunxiba; ixesha ngaphakathi ngetyuwa kunye nepepper; beka iihafu, usike icala phezulu, kwisitya esikhuselekileyo se-microwave kwaye ugqume ngeplastiki; i-microwave ephezulu kwimizuzu emi-5, ide ibe yithenda; masime imizuzu emi-5 phambi kokuphaka. Gcina enye yeehafu kwisidlo sasemini sangomso.

Inqaku lesondlo: Iikhalori ezingama-461, ama-25% amafutha (13 g; 2 g), 49% carbs (56 g), 26% protein (30 g), 12 g fiber, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 UKing Mackerel okanye iTrout Enchiladas (jonga iresiphi enxulumene nayo)

I-Cumin irayisi: Hlanganisa kwisitya esikhuselekileyo se-microwave i-1/2 indebe yokupheka ngokukhawuleza irayisi emdaka, i-1/2 yekomityi yamanzi kunye ne-1/2 ithisipuni yomhlaba ikumin. Gubungela ngeplastiki kunye ne-microwave phezulu kwimizuzu emi-5; makhe ume imizuzu emi-5; fluff ngemfoloko.

I-1 ikomityi eshushu ye-broccoli raab okanye i-broccoli florets

Amanqaku esondlo: i-645 calories, i-31% yamafutha (22 g; 5 g igcwele), i-44% ye-carbs (71.5 g), i-protein ye-25% (40 g), i-20 g fiber, i-231 mg calcium, i-3 mg yesinyithi, i-1,958 mg ye-sodium.

3 AMAXHOMO

1 7 AmaTriscuits ancitshisiweyo anamafutha ane-ounces ezi-2 zetsizi yesoya, 10 iminqathe yabantwana

Inqaku lesondlo: Iikhalori ezingama-232, i-12% yeoyile (3 g; 0.5 g igcwele), iipesenti ezingama-57% (33 g), 31% yeeprotheyini (18 g), 5g ifayibha, 437 mg calcium, 3 mg yentsimbi, 679 mg sodium.

2 I-ounce ye-ounce ye-yogurt ye-soy, i-1-ounce i-almonds

Amanqaku esondlo: iikhalori ze-299, i-39% ye-fat (13 g; i-1 g igcwele), i-46% ye-carbs (34.5 g), i-protein ye-15% (i-11 g), i-6 g fiber, i-100 mg calcium, i-3 mg yesinyithi, i-40 mg ye-sodium.

3 1/2 ikomityi lowfat vanilla ice cream okanye iyogathi emkhenkceni, 1 ikomityi yeediliya ezibomvu

Inqaku lesondlo: Iikhalori ezingama-273, i-10% yeoyile (3 g; 2 g igcwele), iipesenti ezingama-77% (52.5 g), 13% yeeproteni (9 g), 2 g ifayibha, 251 mg calcium, 1 mg yentsimbi, 60 mg sodium.

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