Kurasa 10 Pounds Mumwedzi Nerubatsiro rweIyi Hutano Hwekudya Hurongwa

Zvemukati

• Iyo "Kurasa 10 Pounds muMwedzi" Diet Plan: 300-Calorie Breakfast Ideas
• Apple-Cinnamon Oatmeal Pancakes
• Hamu, Zai, uye Cheese Sandwich
• Howa uye Sipinachi Strata
• Unodziya Huchi Oats
• Veggie Patty neApple-Chicken Sausage
• "Kurasikirwa ne10 Pounds muMwedzi" Diet Plan: 400-Calorie Lunch Mazano
• Zvishongo Shrimp Noodle Saladi
• Veggie Burger Rice neBhinzi
• Chunky Vegetable Saladi ine Lemon-Cumin Vinaigrette
• Waldorf Salad Kuputira
• Kusvira Turkey Sandwich with Chipotle Mayo
• "Rasa maPondo gumi muMwedzi" Chikafu Chirongwa: Hutano Kudya Kwemasikati Kutora Pfungwa
• "Rasa maPondo gumi muMwedzi" Chikafu Chirongwa: 500-Calorie Kudya kwemanheru Pfungwa
• Chicken Marsala
• Yakabikwa Steak ne Eggplant Saute
• Pasita ine Ricotta-Yakakwenenzverwa Mustard Greens
• Hove Tacos neChipotle-Lime Sauce
• California Cobb Salad
• "Rasa maPondo gumi muMwedzi" Chikafu Chirongwa: Hutano Kudya kwemanheru Takeout Pfungwa
• "Rasa mapaundi gumi muMwedzi" Chirongwa Chekudya: Hutano Hutete
• Ongororo ye

Saka unoda kurasikirwa nemukomana mumazuva gumi 10 mapaundi mumwedzi? Zvakanaka, asi kutanga zvakakosha kuti uzive kuti kukurumidza kurema kurasikirwa hakusi nzira yakanyanya kunaka (kana yakanyanya kugadzikana). Zvakadaro, hupenyu hunoitika uye, nahwo, nguva dzakatarwa, senge yemuchato kana zororo - zvese izvi zvinogona kukonzera kushushikana kusiri madikanwa nezve maitiro iwe. Uye saka, nechiitiko chikuru padyo nekona, wakagadzirirwa kudzidza kudzora mapaundi gumi mumwedzi, zvakachengeteka.

Pamusoro pekutevera izvi zvakachengeteka, tsvakiridzo-yakatsigirwa matipi ekurovedza muviri uye kunwa yakawanda H20 (yaunofanirwa kugara uchiita, BTW), kuomerera kune hutano hwekudya kunogona kukubatsira kuzadzisa zvinangwa zvako, zvakare. Iyi menyu yekukurumidza, ine simba-yakazara ndiro inogona kukubatsira kuderedza uremu mumwedzi mumwe - ine hutano uye inofara nzira. Simply sarudza kubva pakudya uye zvekudya zvekudya pazasi kuti ugadzirise yako "kurasikirwa nemapaundi gumi mumwedzi" chirongwa chekudya chemazana e1,500 macalorie pazuva.

Uine chirongwa chakasimba kwazvo, unogona kutarisira kurasikirwa nemazana masere kusvika gumi pondo mumwedzi mumwe, asi izvo hazvishande kana iwe watove pane yakaderera-koriori chikafu kutanga nacho. Usati wanyura mukudya uku, tarisa kuti mangani macalorie auri chaizvo kudya - uye vangani vaunofanirwa kudya zvichibva padanho rako rekuita, basal metabolic rate, uye mararamiro zvinhu. Zvinotoshamisa kuti, kudya kushoma kunogona kutadzisa yako kuonda kurasikirwa zvinangwa, futi. (Uyezve verenga: Huremu Hwakawanda Sei Iwe Unogona Kurasikirwa Zvakachengeteka Mumwedzi?)

Paunenge iwe waverenga macalorie ako zvaunoda uye ukaona kuti anokwana neiri chirongwa chekudya, unenge uri munzira yekudonhedza gumi uchirasikirwa mapaundi mumwedzi usina kusangana nechero kesi yemasiringi.

Mabikirwo akagadzirwa naNatalia Hancock, R.D.

Iyo "Kurasa 10 Pounds muMwedzi" Diet Plan: 300-Calorie Breakfast Ideas

Psst ... kofi yega haina kuverenga senzira yekudya kwemangwanani kwakanaka. Pane kudaro, sarudza imwe yeanogutsa uye ari nyore mabikirwo ari pasi apa. (Asi chaizvo zvakadaro, yakawanda sei kofi yakawandisa?)

Apple-Cinnamon Oatmeal Pancakes

Anogadzira: 4 zvidimbu zviduku (2 servings)

Zvinoshandiswa

• 1/4 mukombe oats-akacheka oats
• 1/3 mukombe skim mukaka
• 1/4 mukombe grated apple
• 1 zai, rakarohwa
• 2 mashupuni egorosi germ
• 1/8 teaspoon sinamoni
• 1/4 mukombe uye 2 mashupuni akazara-zviyo pancake musanganiswa
• 2 maspuniki mafuta canola
• 1/3 mukombe Greek yogati
• 1 teaspoon tsvuku tsvuku

Mirayiridzo

1. Muchidimbu chepakati, sanganisa oats uye mukaka wakasviba uye mira mumire maminetsi mashanu. Wedzera apple nezai.
2. Muchidimbu chidiki, sanganisa pamwe gorosi hutachiona, sinamoni, uye kusanganiswa kwepancake. Zvishoma nezvishoma wedzera zvinhu zvakaoma kune oat musanganiswa.
3. Muchidimbu skillet, kupisa mafuta ecanola pamusoro pepakati moto. Wedzera 1/4 yebatter uye ubike, uchibhururuka kamwe chete, kusvikira panikake isasviba pamativi ese.
4. Dzokorora. Shumira neGreek yogurt yakasanganiswa neshuga tsvuku.

Hamu, Zai, uye Cheese Sandwich

Zvinoshandiswa

• 1 yakazara-gorosi English muffin
• 1 chidimbu chakasendamira ham isina kupora
• 1 zai, rakatsamwa
• 1 tablespoon yakasviba American cheese
• Munyu uye mhiripiri yakasviba, kuravira
• 1/2 mukombe yakasanganiswa melon

Mirayiridzo

1. Tora muffin yeChirungu. Pahafu, chidimbu 1 chidimbu chisina kusimba ham uye zai rakasanganiswa neAmerican chizi uye yakarungwa nemunyu uye mhiripiri nhema.
2. Pamusoro nekusara muffin hafu uye ushumire ne melon. (Yakabatana: 11 Hutano Kudya Kwemangwanani Sandwich Mapoka)

Howa uye Sipinachi Strata

Inoita: 4 servings

Zvinoshandiswa

• 4 zvidimbu chingwa chezviyo chakazara, chakashambiswa
• 2 makapu akachekwa howa
• 1/3 kapu yakachekwa tsvuku bhero pepper
• 1/4 mukombe minced onion
• 4 makapu mwana sipinashi
• 8 mazai
• 1 mukombe wakasviba mukaka
• 2 tablespoons Parmesan
• Munyu uye mhiripiri, kuravira

Mirayiridzo

1. Preheat oven kusvika 450 ° F.
2. Hupfu pasi pedhishi diki rekubikira nepfapfaidzo yekubika isina tsvimbo; isa chingwa pasi.
3. Mist yakakura skillet ine nonstick spray; wedzera howa, pepper, uye hanyanisi; saute maminetsi mashanu. Wedzera 4 makapu mwana sipinashi uye saute 1 miniti.
4. Rova mazai nemukaka uye dururira chingwa. Pamusoro nemiriwo yakabikwa uye 2 tablespoons Parmesan; mwaka nemunyu uye mhiripiri nhema.
5. Bika kwemaminetsi gumi nemashanu kana kusvika zai ranyatso kubikwa. (Unogona firiji kusvika maawa makumi maviri nemaviri usati wabika, uchiwedzera Parmesan nguva pfupi usati wabheka.)

Unodziya Huchi Oats

Zvinoshandiswa

• 1/4 mukombe oats
• 1/2 mukombe yakakoswa peari
• 2 tablespoons pasi flaxseeds
• Dash pasi ginger
• 2 mashupuni uchi

Mirayiridzo

1. Isai 1/2 kusvika 3/4 kapu yemvura kumota; wedzera oats uye peari.
2. Deredza kupisa uye kubika oats zvinoenderana nemapakeji madhairekitori. Pamusoro pamwe neflakisi yepasi, ginger yepasi, uye uchi. (Kana edza imwe yemamwe oatmeal mapeji ekuderedza uremu.)

Veggie Patty neApple-Chicken Sausage

Zvinoshandiswa

• 1 apuro-huku soseji
• 1/4 mukombe mbatatisi, grated
• 1/4 mukombe tsvuku tsvuku mbatatisi, grated
• 1/4 mukombe zucchini, grated
• 1 zai chena
• 1 hupuni wepuni
• Munyu, kuravira
• Cayenne, kuravira
• Nutmeg, kuravira
• 1 teaspoon mafuta e-canola

Mirayiridzo

1. Bika apuro-huku soseji maererano nemapakeji mirayiridzo.
2. Sanganisa mbatatisi, Red Bliss mbatatisi, uye zucchini pamwe chete uye bata nepepa tauro kuti utore hunyoro.
3. Wedzera 1 zai chena neupfu 1 wepuni; mwaka wekuravira nemunyu, cayenne, uye nutmeg.
4. Fomu uite patty uye ubike ne 1 teaspoon canola oiri pamusoro pekupisa kwepakati kusvika browned parutivi rumwe norumwe. Shumira pamwe ne1 / 2 pink grapefruit. (Bhonasi: Iyo Yakanyanya Kudya Kwekuseni Kudya Pamberi Pese Rudzi rwekudzidzira)

"Kurasikirwa ne10 Pounds muMwedzi" Diet Plan: 400-Calorie Lunch Mazano

Kurwisa #saddesklunch syndrome uye mafuta masikati machena neimwe yeaya mavara, anonaka maresipi. (Yakabatana: 5 Kudya-Kugadzirira Hacks eIri nani Brown-Bhegi Lunches)

Zvishongo Shrimp Noodle Saladi

Zvinoshandiswa

• 1/3 mukombe cellophane noodles kana ngirozi bvudzi pasta
• 1/4 mukombe tsvuku bhero mhiripiri, julienned
• 1/4 mukombe karoti, julienned
• 1/4 mukombe shuga snap peas
• 3 ounces shrimp, yakasvuurwa
• 1 teaspoon nzungu ruomba
• 2 tablespoons mupunga vhiniga
• 1 teaspoon tsvuku tsvuku
• Muto we 1/2 lime
• 1 teaspoon sesame mafuta
• Dash tsvuku tsvuku
• Dash gungwa munyu
• 1/4 mukombe inomera
• 1 tablespoon yakasarudzwa scallion
• 1 tablespoon cilantro yakakoswa

Mirayiridzo

1. Cook cellophane noodles kana ngirozi bvudzi pasta. Uine 1 miniti yekubika nguva yasara, wedzera red bell pepper, karoti, uye shuga snap peas. Bvisa ma noodles nemiriwo muhari; gadza pasita parutivi uye sukurudza miriwo nemvura inotonhora.
2. Wedzera shrimp muhari; simmer 3 maminitsi, dhonza.
3. Whisk pamwe peanut butter, rice vhiniga, brown sugar, lime juice, sesame oil, red pepper flakes, uye gungwa munyu. Kanda noodles, miriwo, uye shrimp nemashizha, scallion, uye cilantro. Dzvora nekupfeka.

Veggie Burger Rice neBhinzi

Zvinoshandiswa

• 1 veggie burger (Heano edu epamusoro zvigadzirwa mapiki.)
• 1 tablespoon minced onion
• 1/2 teaspoon kumini
• 1/4 teaspoon chili yakasviba
• 1/4 teaspoon munyu
• Low-sodium huku stock
• 1/4 mukombe brown mupunga
• 1/4 kapu yakakanyiwa bhinzi nhema, yakashambidzwa uye yakadirwa
• 1/4 mukombe yakanyungudutswa chibage chakaomeswa nechando
• 1 tablespoon yakachekwa avocado
• 3 tablespoons salsa

Mirayiridzo

1. Bika veggie burger maererano nepakeji mirayiridzo; cheka kuita zvidimbu zvinoruma woisa parutivi.
2. Wedzera hanyanisi, kumini, upfu hwechili, uye munyu kune yakaderera-sodium huku stock uye uishandise panzvimbo yemvura kuti ubike mupunga wakasviba maererano nepakeji nzira.
3. Sanganisa mupunga wakabikwa nebhinzi dema nechibage chakagwamba nechando. Pamusoro neakagurwa veggie burger, diced avocado, uye salsa.

Chunky Vegetable Saladi ine Lemon-Cumin Vinaigrette

Zvinoshandiswa

• 1/3 mukombe nhokwe dzakakoshwa, dzakashambidzwa uye dzakadururwa
• 1/3 kapu yakakangwa itsvo bhinzi, yakashambidzwa uye yadirwa
• 1/4 mukombe shredded karoti
• 1/4 mukombe wakachekwa jicama
• 1/4 mukombe wakachekwa apuro
• 1/4 kapu yakachekwa tsvuku bhero pepper
• 1 tablespoon yakatswa celery
• 1/4 mukombe wakachekwa cucumber
• 1 tablespoon mhodzi dzenhanga
• Muto we 1/2 lemon
• 2 teaspoon mafuta omuorivhi
• 1 tablespoon waini tsvuku vhiniga
• 1 teaspoon pasi kumini
• Pinza shuga
• Sora munyu
• 1/2 mukombe pineapple, cheka kuita zvimedu zvekurumwa

Mirayiridzo

1. Sanganisa pamwe nhokwe, itsvo bhinzi, karoti, jicama, apuro, tsvuku bhero mhiripiri, celery, magaka, uye manhanga mbeu.
2. Whisk pamwe muto weremoni, mafuta emuorivhi, waini tsvuku vhiniga, kumini, shuga, uye munyu; inonaya pamusoro pe saladhi. Shumira neinanazi.

Waldorf Salad Kuputira

Zvinoshandiswa

• 1/2 Red Delicious apple, cheka kuita zvidimbu zvekuruma
• 1 celery stalk, yakatemwa
• 1 tablespoon mazambiringa
• 5 walnuts, akachekwa
• 1/4 mukombe shredded karoti
• 1 ounce chicken zamu, yakabikwa
• 1 tablespoon poppy mbeu yekupfeka
• 1 8-inch yakazara-zviyo kuputira

Mirayiridzo

1. Sakanidza pamwe apuro, celery, mazambiringa akaomeswa, walnuts, karoti; huku, uye poppy mbeu yekupfeka. Spoon pa 8-inch yakazara-zviyo kuputira uye kumonera.

Kusvira Turkey Sandwich with Chipotle Mayo

Zvinoshandiswa

• 1/4 mukombe mayonnaise
• 1 tablespoon cilantro
• 1 tablespoon yakagurwa scallion
• 1 tablespoon chipotle chilies mu adobo
• 1 tablespoon lime juice
• 1/2 tablespoon chipotle mayo
• 2 zvimedu chingwa chezviyo
• 3 maiza akaputa turkey
• 1 chikamu cheddar cheese
• 4 zvimedu cucumber
• 1 mukombe shredded romaine lettuce

Mirayiridzo

1. Sungai pamwe mayonnaise necilantro, scallion, chipotle chilies mu adobo, uye limeimu.
2. Paridza chipotle mayo pachingwa. Pamusoro 1 chimedu chine turkey, cheddar chizi, magaka, uye romaine lettuce. Pamusoro nechimedu chechingwa chasara. (Kana kubatanidza bhanana neimwe yeaya gumi masangweji ane hutano pasi pe 300 makorikori.)

"Rasa maPondo gumi muMwedzi" Chikafu Chirongwa: Hutano Kudya Kwemasikati Kutora Pfungwa

Kunyanya kubatikana kudya kwekugadzirira panguva yako kurasikirwa nemapaundi gumi mumwedzi chirongwa chekudya chinetso? Bata chikafu chekudya ichi chekukurumidza sarudzo isingazorase macros ako.

• Starbucks Tomato uye Mozzarella Sandwich (350 macalorie)
• Quiznos Chipotle Turkey Sammie (mazana mana macalorie)
• Chick-fil-A Chargrilled Chicken Sandwich uye mukombe mukuru wemichero (400 macalorie)
• P.F. Chang's Stir-Fried Buddha's Mabiko (380 macalorie)

"Rasa maPondo gumi muMwedzi" Chikafu Chirongwa: 500-Calorie Kudya kwemanheru Pfungwa

Sarudza imwe yeaya madhiri e DIY kuti upedze zuva rako chaiko.

Chicken Marsala

Zvinoshandiswa

• 2 tablespoons hupfu
• 1/4 teaspoon munyu
• 1/4 teaspoon mutsvuku
• 4-ounce huku mazamu
• 1 teaspoon mafuta e-canola
• 1 garlic clove, yakatswa
• Supuni 1 yakachekwa hanyanisi
• 1 kapu yakakamurwa howa
• 1/3 mukombe marsala waini
• 1 tablespoon hafu nehafu
• 4 mbatatisi dzakakangwa
• 1 kapu yakabikwa bhinzi yegirini
• 1 teaspoon butter

Mirayiridzo

1. Sanganisa hupfu nemunyu uye mhiripiri nhema. Butterfly huku zamu uye dredge mativi ese ari musanganiswa weupfu.
2. Pisa mafuta ecanola muhombe skillet pamusoro pekupisa kwepakati; sunga gariki clove uye hanyanisi 1 miniti.
3. Wedzera howa uye bika maminetsi mashanu. Sunda howa kudivi repani uye wedzera huku; tsvaga maminetsi maviri kusvika matatu parutivi wobva wawedzera waini yemarsala.
4. Deredza kupisa uye rega waini ideredze nehafu; hafu-nehafu uye kuderedza nehafu. Shumira nembatatisi itsva dzakakangwa uye bhinzi dzakasvibirira dzakasanganiswa nebhota uye mwaka nemunyu nemhiripiri nhema kuti uravire. (Yakabatana: 15-Minute Kudya Kunoshandura Solo Kudya Kuita Kurapa)

Yakabikwa Steak ne Eggplant Saute

Zvinoshandiswa

• 2 teaspoon mafuta omuorivhi
• 1 garlic clove, yakatemwa
• 1/4 mukombe waini tsvuku
• Munyu uye mhiripiri yakasviba, kuravira
• 1 4-ounce siketi steak
• 1 wepakati eggplant, peeled uye cubed
• 1/3 mukombe minced hanyanisi
• 1/2 kapu yakagurwa tomato
• 1 tablespoon feta
• 1 tablespoon mint
• 1 tablespoon parsley

Mirayiridzo

1. Preheat oven kusvika 350°F.
2. Whisk pamwe 1 teaspoon mafuta omuorivhi, gariki, waini tsvuku, uye munyu uye nhema mhiripiri kuravira.
3. Dururirai musanganiswa pamusoro pehove; marinate maminetsi makumi maviri.
4. Fukidza eggplant ne 1 teaspoon munyu, isa mupepa pepuru-yakarongedzwa colander uye ugare.
5. Bika steak mune inopisa oiled skillet 2 maminitsi padivi. Bika kwemaminitsi gumi.
6. Dhinda pepa pepa pamusoro pepuroplant. Saute mu 1 teaspoon mafuta omuorivhi kusvikira ndarama; Wedzera hanyanisi uye kubika maminitsi maviri. Wedzera tomato yakakoswa uye gadzira maminitsi maviri; mwaka nemunyu uye mhiripiri nhema. Bvisa kubva pakupisa; wedzera feta, mindi, uye parsley.

Pasita ine Ricotta-Yakakwenenzverwa Mustard Greens

Zvinoshandiswa

• 4 wepakati masardard girini (kana Swiss chard) mashizha
• 1/2 mukombe nonfat ricotta
• 1/4 mukombe chibage
• 1/4 kapu yakachekwa tsvuku bhero pepper
• Mhiripiri yakasviba, kuravira
• 3/4 mukombe marinara muto
• 1 mukombe yakabikwa yakazara gorosi pasta

Mirayiridzo

1. Preheat oven kusvika 350 degrees.
2. Cook mustard green (kana Swiss chard) mashizha mumvura inovira ine munyu 1 mineti kusvika yasvava uye yakapfava; bvisa dzinde gobvu pazasi peshizha rega rega.
3. Sakanidza ricotta nechibage uye tsvuku tsvuku tsvuku; nguva yekuravira nemhiripiri yakasviba.
4. Gurai ricotta ichizadza pakati pemashizha emashizha emasitadhi uye mukungurudze imwe neimwe, kuisa mativi mukati kuitira kuti kuzadza kurege kubuda. Isa mashizha akaomeswa mune diki diki yekubheka uye kumusoro ne marinara muto.
5. Bika kwemaminitsi makumi maviri. Shumira pamusoro pegorosi rose gorosi. (PS Izvi zvekudyira veggie-kumberi ndicho chinhu chakanyanya kubva pane bland saladi.)

Hove Tacos neChipotle-Lime Sauce

Zvinoshandiswa

• 6-ounce tilapia fillet
• Dzvinya jimu rerime
• Sora cayenne
• Sora munyu
• 1/2 mukombe nonfat Greek yogati
• 2 tablespoons mayonnaise
• muto we1 lime
• 1 teaspoon lime zest
• 1 kusvika ku2 mashupuni Tabasco Chipotle Pepper Sauce
• dash munyu
• 2 6-inch chibage tortilla
• 4 tablespoons yakanyungudutswa chibage chakaomeswa nechando
• 4 maspuniki bhinzi nhema dzemumagaba, dzakashambidzwa uye dzakadururwa
• 1 mukombe shredded kabichi
• 1/2 kapu yakachekwa tomate
• 4 tablespoons chipotle-lime muto

Mirayiridzo

1. Preheat oven kusvika 375°F.
2. Dhonza imwe tilapia ineimuimu uye mwaka necayenne uye munyu. Bika kwemaminitsi makumi maviri.
3. Kugadzira muto: Sanganisa pamwe Greek yoghurt, mayonnaise, muto we1 lime, lime zest, Tabasco Chipotle Pepper Sauce, uye dash yemunyu.
4. Toast tortillas muhovhoni yehovhoni uye kumusoro imwe neimwe ine 3 ounces tilapia; 2 tablespoons yakanyungudutswa chibage chechando; 2 tablespoons yakakangwa bhinzi nhema, yakashambidzwa uye yakasvibiswa; 1/2 mukombe shredded kabichi; 1/4 mukombe diced tomato; uye 2 maspuni chipotle-lime muto.

California Cobb Salad

Zvinoshandiswa

• 1/4 mukombe wemafuta emuorivhi
• 1 teaspoon yemasitadhi
• 1/3 mukombe tsvuku waini vhiniga
• 1 teaspoon shuga
• 1 teaspoon munyu
• 1/2 teaspoon mutsvuku
• 2 makapu makabheji-uye-karoti slaw
• 4 ounces yakabikwa huku zamu
• 2 tablespoons diced avocado
• 1 tablespoon yakagumburwa bhuruu cheese
• 1 slice yakabikwa applewood-yakasvuta bhekoni, yakagumburwa
• 1/4 mukombe yakateyiwa madomasi
• 4 vatengesi vezviyo zvakakwana

Mirayiridzo

1. Sakanidza pamwe mafuta omuorivhi, 1 yemasitadhi, waini tsvuku vhiniga, shuga, munyu, uye tsvuku tsvuku.
2. Tora 2 maspuni ekupfeka nekabichi-uye-karoti slaw. Pamusoro nehuku, avocado, bhuruu chizi, bhekoni, uye madomasi. Shumira nemafuta ezviyo. (Sanganisa zvinhu kumusoro nekukanda mavegi, mapuroteni, uye chizi neimwe yeizvi zvitatu-zvinongedzo zvekushongedza mabikirwo.)

"Rasa maPondo gumi muMwedzi" Chikafu Chirongwa: Hutano Kudya kwemanheru Takeout Pfungwa

Paunenge uri kunze kweguta kana kudya kunze nemhuri kana shamwari, chengeta idzi sarudzo dzine hutano dzekudya kwemanheru mupfungwa. (Yakabatana: Maitiro Ekudya Kunze uye Uchiri Kuderedza Kurema)

• Panera Chingwa Asia Sesame Salad neChicken uye mbiya yegumi-Vegetable Soup (510 macalorie)
• KFC Grilled Chicken Breast, mbatatisi yakagayiwa ine muto, bhinzi yakasvibira, uye chibage chihombe pamuguri (490 calories)
• Chili's Guiltless Mango-Chile Chicken (490 makori)
• Olive Garden Shrimp Scampi Dinner (510 calories)

"Rasa mapaundi gumi muMwedzi" Chirongwa Chekudya: Hutano Hutete

Imwe neimwe snack yezvishuvo izvi zvinorasikirwa nemakirogiramu gumi pamwedzi chirongwa chekudya chekudya chekudya chine macalorie 150; idya maviri pazuva.

• 1 mukombe applesauce ne 2 graham cracker halves
• Smoothie, yakagadzirwa ne 2/3 mukombe Greek yogati yakasanganiswa ne3 / 4 mukombe sitirobheni yechando uye 1/3 mukombe wemukaka
• 1 mango diki, yakachekwa uye yakasaswa necayenne uye lime juice kuravira, uye 2 gingersnaps
• 2 maspuni guacamole (edza ma hacks aya kuti ukwidze dip yako!) ne8-wheat-wheat pita chips.
• 3/4 ounce cheddar cheese uye apuro duku
• 1/2 mukombe yakabikwa yakachengetwa edamame ne 1 teaspoon mafuta omuorivhi uye inosasa gungwa munyu
• 1 ounce yakazara-zviyo pretzels ne 2 mashupuni tzatziki

Ongororo ye