Zuva MuKudya Kwangu: Nyanzvi Yezvehutano Nutrition Mitzi Dulan

Zvemukati

• Breakfast: Oatmeal
• Breakfast: Pineapple
• Chero Nguva Yekunwa: Ice Mvura
• Mid-Morning Snack: Chocolate Cherry Smoothie
• Kwekudya kwemasikati: Ham uye Avocado Sandwich
• Dessert: Yasso Frozen Yogurt Bar
• Masikati Snack: Yakatemwa Maamondi
• Kudya kwemanheru: Yese-Gorosi Spaghetti
• Dessert: Banana rine Uchi
• Zvimwe pane SHAPE.com:
• Ongororo ye

Mitzi Dulan, RD, America Nutrition Expert®, mumwe mukadzi akabatikana. Saamai, mubati-munyori we Iyo All-Pro Diet, uye muridzi weMitzi Dulan's Adventure Boot Camp, iyo inozivikanwa nyika nyika kudya uye kugwinya nyanzvi inoda mwero wesimba wezuva rose. Pamusoro pekudya katatu kwakaringana, anogara achikurudzirwa nekumedza zvekudya zvinonaka sezvakaita maarumondi akachekwa.

"Ini ndinonyanya kufunga nezvekudya chikafu chakachena chinonaka asi chichigutsa," anodaro Dulan. "Ndinonwa mvura zuva rose. Ini ndinongoedza kuigadzika padhuze neni zuva rose uye ndinozadza sezvinodiwa."

Breakfast: Oatmeal

325 macalorie, 5 gramu mafuta, 54 magiramu carbs, 15 magiramu mapuroteni

"Ini ndakadya mbiya yeQuaker oatmeal. Ini ndinowedzera sinamoni, huchi, uye mashoma ma cherries akaomeswa. Ndinoasanganisa ne1-muzana mukaka we organic kuti ndisimbise protein. Oats zviyo zvakakwana, saka ivo vakakwira mune fiber, "" "protein, nezvimwe zvinovaka muviri. Sinamoni inonhuhwirira yakawanda muma antioxidants saka ndinoedza kuwedzera kuchikafu changu pese pazvinogoneka."

Breakfast: Pineapple

"Iniwo ndadya chinanazi pakudya kwemangwanani, sezvo ndichida michero uye ndinogara ndichiedza kusanganisa yakawanda zuva rega rega."

Chero Nguva Yekunwa: Ice Mvura

"Mvura yechando! Ndinonyatsoda 24 oz yangu. Copco tumbler. Inondibatsira kuti ndirambe ndichicherechedza kuti yakawanda sei mvura yandinonwa. Kunwa matatu akazara tumblers emvura inotonhora yechando zuva rega rega kunobatsira kupisa mamwe macalorie 100! Zvinotora simba remuviri wedu kuti chinja tembiricha yemvura kubva kuchitonho kuita tembiricha yemuviri wedu. "

Mid-Morning Snack: Chocolate Cherry Smoothie

225 macalorie, 1.5 gramu mafuta, 28 magiramu carbs, 24 gramu mapuroteni

"Mini chokoreti-yakafukidzwa Cherry Smoothie. Ini ndinoshandisa hwakasimwa huswa chokoreti whey protein poda ine chando tart cherries uye 3/4 c. Organic 1 muzana mukaka. Ndiyo yakakwana carb / protein musanganiswa weunopedza -kurovedza kunwa uye ma tart cherries." ane anti-kuzvimba. Zvinobatsirawo kundipa chokoreti kugadzirisa!"

Kwekudya kwemasikati: Ham uye Avocado Sandwich

380 macalorie, 8 gramu mafuta, 42 gramu e carbs, 32 gramu eprotein

"Sangweji ine zvidimbu zvitatu zvemusikirwo dhiri ham, yakatemwa Hass avocado, yakatemwa madomasi, spicy masayadhi pane yakazara-gorosi sangweji yakatetepa, uye divi rebrokholi. zvinovaka muviri, zvinonaka, uye zvinogutsa. Kirimu yemakotapeya inonaka uye inopa mavitamini, zvicherwa, uye phytonutrients dzinoda kusvika makumi maviri, ukuwo nyama inopa protein. "

Dessert: Yasso Frozen Yogurt Bar

"Yasso chando cheGreek yogati bhawa; idzi chinhu chinoshamisa kuwana uye vatengi vangu nevana vanovada, zvakare. Pamazana makumi manomwe emakoriori chete, vanonatsa svutugadzike asi vanopa magiramu matanhatu eprotini!"

Masikati Snack: Yakatemwa Maamondi

160 macalori, 10 gramu mafuta, 11 gramu carbs, 6 gramu mapuroteni

"Maarimondi akachekwa pandakashanda padhesiki rangu. Ndinoda maarumondi nekuda kwekukura, mapuroteni, uye faibha. Vanogutsa futi!"

Kudya kwemanheru: Yese-Gorosi Spaghetti

560 macalorie, 11.5 gramu mafuta, 73 gramu carbs, 38 gramu protein

"Spaghetti yegorosi rose neLaura's Lean Ground Beef yakawedzerwa kune muto we marinara; zvakare, ndinoda kuona kuti ndinowana sosi yakanaka yeprotein pakudya kwese uye zviyo zvakakwana. Nyama yemombe inomutswa isina mishonga inorwisa mabhakitiriya kana mahormone."

Dessert: Banana rine Uchi

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