2013 Gungwa Muviri Kudya Chirongwa: Mwedzi 1

Zvemukati

• Kudya kwemangwanani
• Kwekudya kwemasikati
• Hutano Snack Pfungwa
• Kudya kwemanheru
• Dessert
• Ongororo ye

Kuwana dumbu rakati sandara, zvidya zvitete, uye tambo yakasimba inzira ine zvikamu zviviri. Nhanho yekutanga ndeye kugona kufamba mune yedu Zhizha SHAPE Kumusoro chirongwa chekurovedza muviri, asi kana iwe ukasamutsiridza izvo zvaunodya, iwo matsva achangochekwa mhasuru anogara akavanda pasi pehwaro hwemafuta. Pinda ichi chirongwa chako pachako, chakagadzirwa naJackie Newgent, R.D., munyori we Chiuru Chakaderera-Kalori Mapoka. Uzere nezvinonaka, zvinogutsa zvekudya, zvakagadzirirwa kune zvaunoda (gluten-isina, semuenzaniso, kana yezvinomera) uye mararamiro (gourmet cook anopesana neanoenda-anodya) - zvese kiyi yekuomerera nerejimeni uye kuona mhedzisiro yenguva refu. . Tora anenge chiuru nemazana matanhatu macalorie pazuva uchitevera chimwe chezvirongwa izvi zvekudya uye uchave wakagadzirira kutanga bhikini nyowani neChirangaridzo Zuva! Ramba uchienda kwemwedzi mitatu (tichave tichipa dzimwe nzira dzakanaka dzekudya saka iva nechokwadi chekutarisa kumashure!) Uye unogona kurasikirwa ne10 kana anopfuura mapaundi. Wakamirira chii? Chera mukati!

Kudya kwemangwanani

Vavarira 370 kusvika 400 macalori

GOURMET

Sausage uye Oat "Grits"

1 ½ makapu akabikwa simbi-akachekwa oatmeal akaiswa ne1 ounce crumbled nyoro mbudzi chizi, 3 yakatemwa zuva-yakaomeswa matomatisi, 1 ounce yakatetepa yakachekwa preus yakabikwa huku sausage, 1 punipuni yakatemwa basil nyowani, uye chitsva pasi pevhu mhiripiri kuravira.

{Mazana mana emakorari}

GLUTEN-HAKUNA

Huevos Scramble [pikicha]

1 zai uye 2 zai vachena vakakwenya ne ¼ mukombe shredded mhiripiri Jack chizi, ¼ mukombe wakachekwa Hass avocado, uye gungwa munyu uye nhema mhiripiri kuravira; 6 gluten-isina gluten machipisi eblue tortilla akaiswa zvipunu 3 pico de gallo; 2-ounce pineapple wedge

{400 CALORIES}

VEGETARIAN

Skinny Scallion Bagel

1 yakashambadza gorosi rakazara-gorosi rakapetwa riine mapuniki matatu Neufchâtel chizi, 1 minced scallion, uye ½ teaspoon yakashambadza mbeu yesame; 15.2-ounce bhodhoro karoti muto ine ginger ichangobva kugayiwa kuravira

{370 MAZUVA}

ON-THE-GO

Starbucks Sipinachi & Feta Kudya Kwekuseni Kuputira

paired nehukuru (16-ounce) ganda rakaonda (nonfat) iced caffe latte yakasaswa nesinamoni

{Mazana matatu nemakumi masere

Kwekudya kwemasikati

Vavarira 430 kusvika 470 macalorie

GOURMET

Thai Peanut Soba Noodles [pikicha]

2 ounces yakabikwa uye yakatonhora soba manoodles akakandwa ne 3 maspunio Thai nzungu muto, 10 yakatobikwa diki yekudyira shrimp, ½ mukombe yakatetepa tsvuku bhero mhiripiri, ½ mukombe wakachekwa Chirungu cucumber, uye cilantro kuravira; Svina lime wedge pamusoro pepamusoro

{440 KANESHI}

GLUTEN-HAKUNA

California Chicken Salad

4 ounces yakakangwa zamu rehuku rakakanyiwa ne 1 yakaomeswa apricot yakaomeswa, 1 tablespoon plain nonfat Greek yoghurt, 2 maspuni lowfat mayonnaise, 1 teaspoon cider vhiniga, 1 kipuni yakachekwa walnuts, pinch yegungwa munyu, uye tarragon nyowani yekuravira; 1 celery stalk uye gumi evapambi vemupunga parutivi kuti vatore saladhi

{430 MAKORESI}

VEGETARIAN

Mediterranean Plate

1 yakakura yakazara-zviyo pita padivi pe 1 mukombe Cherry matomatisi, 6 Kalamata maorivhi, 1 ounce cubed feta, uye ¼ mukombe hummus

{430 MAKORARI}

ON-THE-GO

Applebee's Black Bean Soup

yakabatanidzwa ne Kesari saladhi

{470 KANESHI}

Hutano Snack Pfungwa

Vavarira zana nemakumi matatu neshanu macalorie

GOURMET

Artichoke Moyo uye Pistachio Saladi

2 makapu mesclun magidhi akakandwa ne ½ mukombe artichoke moyo uye gumi nemashanu pistachios; donha ne 1 ½ tablespoons raspberry vinaigrette

{Makorari 140}

GLUTEN-HAKUNA

Edamame[pikicha]

¼ mukombe zvishoma munyu, yakaoma-yakagochwa edamame

{130 MAZUVA}

VEGETARIAN

Makarotsi uye Hummus

3 tablespoons inonaka yeyero lentil hummus ine 8 vana karoti

{160 MAKORARI}

ON-THE-GO

Panda Express Veggie Chitubu Roll

{160 MAKORARI}

Kudya kwemanheru

Chinangwa che420 kusvika ku460 macalorie

GOURMET

Cajun Salmon

5 ounces salmon yemusango yakakwizwa ne ¾ teaspoon Cajun seasoning uye 7 asparagus madzinde akakandwa mu1 teaspoon mafuta omuorivhi, akagochwa kwemaminetsi gumi nemaviri pa400˚F; shandira pamusoro pe ¾ mukombe mupfupi wezviyo mupunga wakasungwa ne 1 kiyipuni minced nyowani chives uye 1 punipuni yakachekwa maarumondi akachekwa; Shongedza hove ine mandimu zest kuravira

{460 KUREI}

GLUTEN-HAKUNA

Middle East Beef uye Squash Kebabs

3 ounces cubed beef tenderloin uye 1 yellow squash yezhizha yakarungwa nekinamoni uye skewered; shandira pamwe chete 1 mukombe yakabikwa quinoa yakakandwa ne 2 mashupuni akachekwa mapine nzungu, 2 mashupuni akachekwa mint nyowani, uye 1 teaspoon mafuta omuorivhi; shongedza neremoni wedge

{450 MAZUVA}

VEGETARIAN

Bell Pepper naBella Pizzette [pikicha]

1 isina muhomwe yakazara-yezviyo pita yakaiswa ne 1 teaspoon mafuta omuorivhi, ½ mukombe chikamu-skim mozzarella, ½ mukombe wakachekwa mucheche bella howa, ½ mukombe wakachekwa mutsvuku uye girini bhero mhiripiri, 1 yakachekwa tsvuku hanyanisi (yakakamurwa muzvindori), 1 yakatetepa yakachekwa yakakura garlic clove, uye 2 mashupuni Pecorino Romano; bika pa450 ° F kwemaminitsi makumi maviri nemashanu kana kusvika crisp

{460 KUREI}

ON-THE-GO

Olive Bindu Lasagna Primavera Neakakangwa huku

{420 MAZUVA ANOPARADZWA}

Dessert

Vavarira 180 kusvika 210 macalorie

GOURMET

Caramel Sundae [pikicha]

½ mukombe nondairy vanilla chando dhizeti inodonhedzwa ne 1 punipuni inodziya munyu caramel muto

{180 MAZUVA}

GLUTEN-HAKUNA

Cheese uye Cherries

1 mukombe matsva macheri ane 1 ounce akachekwa akachembera akacheka cheddar

{210 MAKORARI}

VEGETARIAN

Berry Delight

1 ½ makapu akachekwa mastrawberries akakandwa ne teaspoon 1 yevhiniga yebharisamu uye 1 teaspoon agave nekita; 2 1-inch squares (inenge ⅓ ounce imwe neimwe) yakasviba chokoreti

{190 MAKORARI}

ON-THE-GO

Jamba Juice Jazzy Java Chokoreti Yakagwamba Yogurt

{210 KANESHI}

Ongororo ye