Chirongwa chako chitsva chehuremu-kurasikirwa kwekudya

Zvemukati

• Ongororo ye

3 MABHARA

1 1/2 kapu Yese-Bran cereal yakasanganiswa ne 1/2 kapu Yese cereal uye yakaiswa 1/2 kapu isina mafuta mukaka uye 1/2 kapu yakachekwa sitirobheri

1 chimedu-chese-chese-chese-toast nemaspuni maviri akaderedzwa-mafuta enzungu ruomba

Chikafu cheNutrition: 352 macalorie, 15% mafuta (6 g; 1 g yakazara), 68% carbs (60 g), 17% protein (15 g), 17 g fiber, 531 mg calcium, 18 mg iron, 631 mg sodium.

2 2 echando yakazara-zviyo waffles ne 1 kikapu maple manyuchi

1 papaya yakachekwa

Nutrition Score: 455 makorikori, 10% mafuta (5 g; 1 g yakazara), 84% carbs (96 g), 6% protein (7 g), 13 g fiber, 139 mg calcium, 1 mg iron, 421 mg sodium.

3 Apricot-Cinnamon Oatmeal: Sanganisa mune microwave-yakachengeteka mbiya 3/4 mukombe isina kubikwa oatmeal, 1 1/2 makapu nonfat mukaka, 1 yakakwenenzverwa uye yakatemwa apricot, uye 1/2 teaspoon sinamoni; microwave pakakwirira maminetsi maviri, kusvikira mvura yapinza.

1 mukombe cubed cantaloupe

Nutrition Score: 437 makorikori, 10% mafuta (5 g; 1 g yakazara), 68% carbs (74 g), 22% protein (24 g), 9 g fiber, 521 mg calcium, 4 mg iron, 207 mg sodium.

3 KUSVIRA

1 Hummus Sandwich: Sanganisa mu blender 15-ounce inogona garbanzo bhinzi (yakadururwa), hafu ye15-ounce inogona chena bhinzi (yakadururwa uye yakashambidzwa kubvisa munyu), 2 mashupuni tahini, 1 clove gariki, 1/4 mukombe mvura uye 1 tablespoon yakachena jisi remoni; purée kusvikira yakatsetseka. Paridza 1/4 kapu yemusanganiswa pa 1 chidimbu chechingwa chezviyo; kumusoro ne 2 zvimedu zvematomatisi, 2 mashizha matsvuku eretisi uye chikamu chechipiri chechingwa (chengetedza hummus yakasara mumudziyo wakavharwa mufiriji).

1/3 mukombe yakabikwa soya (edamame), yakachengetwa uye yakarungwa ne 1/4 teaspoon munyu

2 mandarin maranjisi kana 1 orenji

Nutrition Score: 513 makorikori, 21% mafuta (12 g; 2 g akazara), 55% carbs (71 g), 24% mapuroteni (31 g), 18 g fiber, 387 mg calcium, 10 mg iron, 932 mg sodium.

2 Pinto Bean Saladi Iine Tuna: Sanganisa mundiro 15-ounce inogona pinto bhinzi (yakashambidzwa uye yakadururwa),

8-ounce inogona kucheka bhinzi yegirini (yakashambidzwa uye yakadururwa), 6-ounce inogona tuna (yakadururwa), 2 mashupuni akachekwa mhiripiri tsvuku yakakangwa (kubva pa7-ounce chirongo), 1 punipuni tsvuku-waini vhiniga, uye munyu uye mhiripiri nhema kuravira . Gurai nepakati; chengetedza hafu yeimwe zuva.

Akabikwa Chibage Chips NaGuacamole: Cheka 1 chibage tortilla mumakona mana uye chinja wedges kubheka jira; bika pa400 ° F kwemaminitsi mashanu, kusvikira crisp uye goridhe; kuisa parutivi. Sanganisa mu blender kana chikafu processor 1 yakasvuurwa uye yakasungwa avocado, hafu ye15-ounce inogona chena bhinzi (yakadururwa), 1 punipuni yakachena limeimu uye 1 clove gariki. Purée kusvikira inenge yakatsetseka; simbisa mupuni 1 yakagurwa cilantro itsva; mwaka wekuravira nemunyu uye mhiripiri. Shandirai 1/4 mukombe weguacamole nemachipisi uye chengetedzai yasara 3/4 mukombe guacamole yeKing Mackerel kana Trout Enchilada brown-bag masikati papeji 164 (chitoro mumudziyo wakavharwa mufiriji).

Chikafu cheNutrition: 469 macalorie, 25% mafuta (13 g; 3 g akazara), 45% carbs (53 g), 30% protein (35 g), 17 g fiber, 185 mg calcium, 7 mg iron, 89 mg sodium.

3 Vegetarian Turkey Sandwich: Pamusoro 1 chimedu chechingwa chezviyo ne teaspoon 1 uchi hwemasitadhi kana Dijon mustard, 2 ounces soy turkey, 3 cucumber slices, 1 tsvuku lettuce shizha uye chechipiri chidimbu chechingwa.

8-ounce mudziyo lowfat yogurt (chero flavour)

1 kiwi yakachekwa

Nutrition Score: 462 makorikori, 8% mafuta (4 g; 2 g akazara), 67% carbs (77 g), 25% mapuroteni (29 g), 9 g fiber, 623 mg calcium, 2 mg iron, 748 mg sodium.

3 KUDYA

1 Kasha uye Pasita Ine Lemon Pesto (ona yakabatana recipe)

1 kapu yemwana sipinachi mashizha akaiswa 2 zvimedu zvematomatisi uye chipunu 1 chekuItaly isina mafuta

Nutrition Score: 467 makorikori, 30% mafuta (16 g; 3 g akazara), 56% carbs (65 g), 14% mapuroteni (16 g), 8 g fiber, 160 mg calcium, 4 mg iron, 775 mg sodium.

2 Gingered Salmon Ine Quinoa uye Swiss Chard (ona resipi ine hukama)

Steamed Acorn squash: Halve 1 acorn squash uye bvisa mbeu; isa 1 teaspoon mafuta omuorivhi muhafu yega yega uye kwiza kupfeka; mwaka mukati nemunyu uye mhiripiri; isa hafu, cheka rutivi kumusoro, mune microwave-yakachengeteka ndiro uye uvhare nepurasitiki; microwave pamusoro 5 maminitsi, kusvikira nyoro; regai kumira maminitsi mashanu tisati tashumira. Chengetedza imwe yehafu yekudya kwemasikati mangwana.

Chikafu cheNutrition: 461 macalorie, 25% mafuta (13 g; 2 g yakazara), 49% carbs (56 g), 26% protein (30 g), 12 g fiber, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 King Mackerel kana Trout Enchiladas (ona yakabatana recipe)

Cumin mupunga: Sanganisa mu microwave-yakachengeteka mbiya 1/2 mukombe inokurumidza-kubika brown mupunga, 1/2 mukombe mvura uye 1/2 teaspoon pasi kumini. Dhavhara nepurasitiki uye microwave pakakwirira maminetsi mashanu; regai kumira maminitsi mashanu; fluff neforogo.

1 kapu yakabikwa broccoli raab kana broccoli florets

Nutrition Score: 645 macalorie, 31% mafuta (22 g; 5 g akazara), 44% carbs (71.5 g), 25% protein (40 g), 20 g fiber, 231 mg calcium, 3 mg iron, 1,958 mg sodium.

3 ZVINHU

1 7 Yakaderedzwa-Fat Matirakiti ane 2 ounces soy chizi, gumi evana karoti

Chikafu cheNutrition: 232 macalorie, 12% mafuta (3 g; 0.5 g yakazara), 57% carbs (33 g), 31% protein (18 g), 5 g fiber, 437 mg calcium, 3 mg iron, 679 mg sodium.

2 6-ounce mudziyo soy yogati, 1 ounce maarumondi ane blanched

Chikafu cheNutrition: 299 macalorie, 39% mafuta (13 g; 1 g yakazara), 46% carbs (34.5 g), 15% protein (11 g), 6 g fiber, 100 mg calcium, 3 mg iron, 40 mg sodium.

3 1/2 kapu lowfat vanilla ice cream kana yogati yakaomeswa, 1 kapu tsvuku mazambiringa

Nutrition Score: 273 makorikori, 10% mafuta (3 g; 2 g akazara), 77% carbs (52.5 g), 13% mapuroteni (9 g), 2 g fiber, 251 mg calcium, 1 mg iron, 60 mg sodium.

Ongororo ye