Kudya Kwako Nyowani Kunotangira Pano

Zvemukati

• Ongororo ye

Kuenda kure nemafuta akazara uchienda kune lowfat, yakakwira-fiber chikafu hakuna kuoma sezvaunofunga. Ingoshandisa izvi kudya, zvinwiwa uye mabikirwo senheyo yesarudzo dzako dzese dzekudya mukati memwedzi. Takaita kuti zvive nyore kwauri zvakare. Takanyora mazita emhando yechingwa, majarini, waffles, soy cheese, nezvimwewo, kuona kuti zvizhinji zvezvinhu zvaunotenga zvakaderera mumafuta uye macalorie uye zvine fiber yakawanda uye zvinovaka muviri.

MABHUKU SHANU

1 Banana Soy Milkshake: Purée mu blender 1 banana, 1/2 kapu chiedza vanilla soy mukaka, 1/2 kapu calcium-fortified orenji muto.

Zvimedu zviviri zvezviyo zvezviyo (Pepperidge Farm Natural Whole Grain) nemashupuni maviri asina-mafuta-isina-mafuta-isina majarini (Vimbiso)

Nutrition Score: 359 makorikori, 5% mafuta (2 g; 0.2 g akazara), 83% carbs (75.5 g), 12% mapuroteni (11 g), 9 g fiber, 382 mg calcium.

2 Indian Tofu Scramble: Mune inopisa skillet, sauté, ichikurudzira kazhinji, kwemaminitsi mashanu, 3 ounces diced firm tofu, 1/4 mukombe diced tomate (itsva kana makedheni), 1/2 teaspoon imwe neimwe curry powder uye kumini uye 2 maspuniji cilantro akachekwa. .

2 zvidimbu akazara-gorosi mbiriso (Arnold Stoneground 100% Yese Gorosi) ine 2 mashupuni ese-michero inochengetedza

8 ounces muto wegrapefruit

Chikafu cheNutrition: 327 macalorie, 10% mafuta (3.6 g; 0.1 g yakazara), 71% carbs (58 g), 19% protein (15.5 g), 8 g fiber, 264 mg calcium.

3 Kudya kwemangwanani Sandwich: Mune nonstick skillet yakaputirwa nekubika kupuruzira, bika 1 zai pamusoro wepakati-wakanyanya kupisa 2 maminetsi padivi. Toast1 oat-bran Chirungu muffin; pakati pemuffin halves isa 1 ounce soy cheese (Soyco), 1 ounce dzakaonda ham uye zai rakabikwa.

8 ounces yakaderera-sodium tomato muto

Chikafu cheNutrition: 357 macalorie, 28% mafuta (11 g; 2.8 g yakazara), 45% carbs (40 g), 27% protein (24 g), 4 g fiber, 347 mg calcium.

4 Cantaloupe-Strawberry Smoothie: Purée mune blender 1/2 mukombe imwe neimwe cubed cantaloupe uye mahabhurosi, 1 mukombe lowfat sitirobheri yogati uye 1 teaspoon gorosi germ.

1/2 yakazara-gorosi pita ne 1 punipuni chitoro-chakatengwa hummus

8 ounces herbal tea

Nutrition Score: 413 macalorie, 12% mafuta (5.5 g; 1.9 g akazara), 74% carbs (76 g), 14% protein (14.5 g), 7 g fiber, 387 mg calcium.

5 2 yakazara-zviyo waffles (Eggo Nutri-Grain Multi-Bran) ine 2 mashupuni maple manyuchi

Creamy Chai Tea: Sanganisa 1/2 kapu yakabikwa chai chai, 1/2 kapu isina mafuta mukaka uye 1 kikapu uchi.

1 kiwi yakachekwa

Chikafu cheNutrition: 411 macalorie, 11% mafuta (5 g; 1 g akazara), 80% carbs (82 g), 9% protein (9 g), 8 g fiber, 212 mg calcium.

MASHURE mashanu

1 Kusvuta Trout paPumpernickel: Svetura pamwe chete 1 punipuni isina mafuta mayonesi uye 1 teaspoon imwe neimwe yakatemwa dill nyowani uye horseradish; kuparadzira pa 1 slice yechingwa chepumpernickel; kumusoro nema3 ounces akaputa trout, 1/4 mukombe yakatetepa cucumber uye chechipiri chidimbu chechingwa.

1 yakatemwa beefsteak tomato yakadonhedzwa ne 1 teaspoon balsamic vhiniga

2 maorenji eropa

Nutrition Score: 451 makorikori, 15% mafuta (7.5 g; 2 g akazara), 60% carbs (68 g), 25% mapuroteni (28 g), 11 g fiber, 276 mg calcium.

2 Warm Lentil Salad: Batanidza a19-ounce can Progresso 99% Fat Free Lentil Soup uye 1/2 kapu isina kubikwa pakarepo mupunga weshava mundiro uye microwave yakakwirira kwemaminitsi mashanu; regai kumira maminitsi mashanu; wedzera 1/4 kapu yega yega yakachekwa makerotsi uye girini bhero mhiripiri, 1 kipuni tsvuku waini vhiniga, munyu uye mhiripiri; kukanda neforogo. Shumira pamashizha maviri matsvuku lettuce.

1 bhaa yemichero yakaomeswa (Dole kana Edy's)

Nutrition Score: 555 macalorie, 10% mafuta (6 g; 0 g akazara), 72% carbs (100 g), 18% protein (25 g), 18 g fiber, 30 mg calcium.

3 Salmon Salad: Sanganisa 6-ounce can salmon, 1/4 kapu yakachekwa hanyanisi dzvuku, maspuni 2 mayonesi asina mafuta uye 1 teaspoon Dijon; sanganisa zvakanaka uye ushumire pamusoro pemakapu maviri evana sipinachi mashizha.

2 zvimedu rye chingwa (Beefsteak Hearty Rye) yakapetwa ne 2 mashupuni asina mafuta-gadheni-yemiriwo kirimu chizi

2 plums

Nutrition Score: 477 makorikori, 22% mafuta (11.6 g; 2.5 g akazara), 47% carbs (56 g), 31% mapuroteni (37 g), 7 g fiber, 675 mg calcium.

4 Soy BLT: Microwave 4 zvimedu soy bhekoni (Lightlife Smart Bacon) maererano nepakiti mirayiridzo (kusvika crisp); paradzira 1 chidimbu chakazara-chingwa chegorosi (Wonder Yakanaka Mhepo Dombo Pevhu 100% Yese Gorosi) ine 2 mashupuni soy mayonnaise (Vegenaise); kumusoro nebhekoni rakabikwa, mashoma matsvuku eBoston kana Romaine lettuce mashizha, zvidimbu zvitatu zvemadomasi uye chidimbu chechipiri chechingwa kugadzira sangweji.

1 yakatemwa mango

Chikafu cheNutrition: 377 macalorie, 23% mafuta (9.6 g; 1 g yakazara), 60% carbs (57 g), 17% protein (16 g), 7 g fiber, 121 mg calcium.

5 Nyuchi nyuchi chili (Health Valley, 2.36-ounce package, ichibereka gumi nemashanu kana yagadzirwa)

1 yakazara-zviyo roll (Natural Ovens)

1 kapu yakatemwa Romaine lettuce ne 1/4 mukombe shredded tsvuku kabichi uye 2 mashupuni asina mafuta asina maItaly kana bhuruu kupfeka (Wish-Bone)

1 papaya yakasaswa ne2 maspuniki ichangobva kusvinwa lime juice

Nutrition Score: 584 macalorie, 4% mafuta (2.6 g; 0 g akazara), 78% carbs (114 g), 18% protein (26 g), 19 g fiber, 249 mg calcium.

Kudya Kashanu

1 Yakadzora Salmoni NeRimu-Caper Sauce: Muhomwe huru, putira 5-ounce salmon fillet nemvura. Uyai kumota, pakarepo bvisa kubva pakupisa; ngatimirei maminitsi gumi. Drain; firiji. Paunenge wagadzirira kushumira, whisk pamwe 1/4 mukombe nonfat muto wakasviba, 2 mashupuni yega yega juisi nyowani uye yakadirwa capers, munyu uye mhiripiri; chipunu muto pamusoro salmon.

1/2 mukombe yakabikwa mupunga wakasvibira mupunga (Sekuru Ben's)

1 mukombe yakanyorova sipinashi

Chikafu cheNutrition: 504 macalorie, 19% mafuta (10.4 g; 1.9 g akazara), 45% carbs (57 g), 36% protein (45 g), 8 g fiber, 410 mg calcium.

2 Gazpacho NeLump Crabmeat: Muchikafu kana chekudya, purée kusvikira inenge yakatsetseka (siya zvimwe zvimedu zvakakura) 2 madomasi akachekwa, 1/2 mukombe wematomatisi juice, 1/2 green bell pepper, 1/3 kapu yakachekwa cucumber, 1 garlic clove. , 2 mashupuni akachekwa cilantro nyowani, 1 teaspoon chili poda, uye 1/4 teaspoon imwe neimwe munyu uye mhiripiri. Dururira mundiro isina kudzika; kumusoro ne 1/3 mukombe nyowani kana mugaba (6 ounces) crabmeat.

1 yakazara-zviyo roll (Natural Ovens kana yemuno chitoro brand) ine 2 mashupuni asina mafuta-asina mwenje margarine (Vimbisa)

2 makapu akasanganiswa magidhi ane mapuniki maviri ega ega: crumbled feta cheese (yakaderedzwa-mafuta kana uchikwanisa kuiwana) uye isina mafuta Catalina kupfeka (Kraft)

Chikafu cheNutrition: 437 macalorie, 26% mafuta (12.5 g; 6 g yakazara), 45% carbs (49 g), 29% protein (32 g), 11 g fiber, 407 mg calcium.

3 Spaghetti Bolognese (ona yakabatana recipe)

1 mukombe imwe neimwe yakatemwa zucchini uye yero squash (idya mbishi kana microwave pakakwirira kwemaminetsi maviri); wedzera munyu uye pepper.

Nutrition Score: 411 makorikori, 14% mafuta (6.4 g; 1 g yakazara), 66% carbs (68 g), 20% mapuroteni (21 g), 13 g fiber, 113 mg calcium.

4 Millet-Quinoa-Cashew Kugel Ine Apple-Balsamic Drizzle (ona resipi ine hukama)

2 makapu akapfungaira broccoli, 2 maspuni akabikwa soya (Cascadian Farm, mufiriji), yakakandwa

1 teaspoon mafuta omuorivhi, munyu uye mhiripiri.

Chikafu cheNutrition: 592 macalorie, 31% mafuta (20.4 g; 3.8 g yakazara), 52% carbs (77 g), 17% protein (25 g), 16 g fiber, 234 mg calcium.

5 Pea inotapira uye Onion Risotto (ona yakabatana recipe)

Zuva-rakaomeswa nyanya crostini: Wepamusoro 1 chidimbu chakabikwa chingwa chisina kuviriswa nemaspuni maviri ezuva rakaomeswa tomato pesto (Contadina)

Chikafu cheNutrition: 498 macalorie, 28% mafuta (15.5 g; 5.5 g yakazara), 59% carbs (73 g), 13% protein (16 g), 7 g fiber, 105 mg calcium.

ZVIDZIDZO ZVISHANU

1 5 yakaderedzwa-mafuta-yakazara-gorosi crackers (Yakaderedzwa Fat Triscuits) ine 1 ounce inoputa mozzarella cheese

Nutrition Score: 153 macalorie, 36% mafuta (6 g; 3 g akazara), 43% carbs (16.5 g), 21% protein (8 g), 3 g fiber, 190 mg calcium.

2 Creamy Fruit Saladi: Kanda pamwe chete 1/2 mukombe wega wega cubed honeydew melon, orenji wedges uye mazambiringa matsvuku, 1/2 mukombe lowfat vanilla yoghurt (dairy kana soy) uye 1 teaspoon yakatemwa mint.

Nutrition Score: 224 macalorie, 8% mafuta (2 g; 1 g akazara), 81% carbs (45.5 g), 11% protein (6 g), 3 g fiber, 247 mg calcium.

3 1/2 mukombe lowfat kottage chizi yakasanganiswa ne 1 teaspoon yakaoma yemiriwo dip musanganiswa (Hidden Valley Ranch); shandira ne 2 fennel stalk uye mashanu evana karoti.

Chikafu cheNutrition: 133 macalorie, 11% mafuta (1.6 g; 1 g yakazara), 42% carbs (14 g), 47% protein (15.5 g), 4 g fiber, 123 mg calcium.

4 1 pakiti yakagadzirwa tofu miso soup (Kikkoman) ine 4 sesame chingwa tsvimbo (Barbara's Bakery)

1 lowfat cinnamon-raisin granola bar (Kellogg's)

Nutrition Score: 128 macalorie, 19% mafuta (2.7 g; 0 g akazara), 64% carbs (21.4 g), 17% mapuroteni (5.5 g), 1 g fiber, trace calcium.

5 3 isina mafuta oatmeal mazambiringa akaomeswa (Pepperidge Farm) ne 1/2 mukombe raspberry sorbet (Häagen-Dazs)

Chikafu cheNutrition: 240 macalorie, 0% mafuta, 97% carbs (58 g), 3% protein (1.8 g), 1 g fiber, 0 mg calcium.

Ongororo ye