Tsarin Abincin Jiki na Yankin 2013: Watan 1

Wadatacce

• Karin kumallo
• Abincin rana
• Ra'ayoyin Abincin Lafiya
• Abincin dare
• Kayan zaki
• Bita don

Samun ciki mai faɗi, siraran cinyoyi, da matsatsin tushi tsari ne mai kashi biyu. Mataki na ɗaya shine ƙwarewar motsawa a cikin shirin motsa jiki na SHAPE Up na bazara, amma idan ba ku ma sake fasalin abin da kuke ci ba, waɗancan sabbin tsokar da aka yanke za su ɓoye a ƙarƙashin wani kitse. Shigar da wannan shirin na musamman, wanda Jackie Newgent, R.D., marubucin 1,000 Ƙananan Kalori girke-girke. Cike da abinci masu daɗi, masu gamsarwa, an keɓance shi da buƙatunku (marasa abinci, alal misali, ko mai cin ganyayyaki) da salon rayuwa (mai dafa abinci mai daɗi da mai cin abinci mai tafiya) duka biyun maɓalli don tsayawa tare da tsarin da ganin sakamako na dogon lokaci. . Yi amfani da adadin kuzari 1,600 a rana bayan ɗaya daga cikin waɗannan tsare -tsaren abinci kuma za ku kasance a shirye don fara sabon bikini ta Ranar Tunawa! Ci gaba da tafiya har tsawon watanni uku (za mu samar da ƙarin zaɓin abinci mai lafiya don haka tabbatar da duba baya!) Kuma zaku iya rasa fam 10 ko fiye. Me kuke jira? Shiga ciki!

Karin kumallo

Yi amfani da adadin kuzari 370 zuwa 400

GOURMET

tsiran alade da Oat "Grits"

1 ½ kofuna waɗanda dafaffen oatmeal ƙarfe wanda aka ɗora tare da cuku mai ɗanɗano mai taushi 1, 3 yankakken tumatir da aka bushe da rana, 1 ounce mai yankakken tsiran alade na kaza, 1 tablespoon yankakken sabo basil, da sabon barkono baƙi ƙasa don dandana.

{CALORIES 400}

GLUTEN-KYAUTA

Huevos Scramble [hoto]

1 kwai da 2 kwai fata scrambled tare da ¼ kofin shredded barkono Jack cuku, ¼ kofin diced Hass avocado, da teku gishiri da barkono barkono dandana; 6 kwakwalwan tortilla masara mai shuɗi maras alkama tare da cokali 3 pico de gallo; 2-oza na abarba

{CALORIES 400}

LABARI

Skinny Scallion Bagel

1 toasted dukan alkama bagel bakin ciki kunsa tare da 3 tablespoons Neufchâtel cuku, 1 minced scallion, da ½ teaspoon toasted tsaba; Ruwan karas na kwalba na 15.2-ounce tare da sabbin ginger don dandana

{370 CALORIES}

ON-THE-GO

Kunshin Abincin Starbucks & Feta Breakfast

haɗe da babban (16-ounce) fata (nonfat) cafe latte iced da aka yayyafa da kirfa

{380 KALORI}

Abincin rana

Nuna don adadin kuzari 430 zuwa 470

GOURMET

Soba Noodles na Thai [hoto]

2 dafaffen abinci da dafaffen soba da aka yayyafa da miya na gyada 3 na Thai, ƙanƙarar ƙaramin hadaddiyar hadaddiyar giyar, ½ kofin yankakken barkono ja mai ɗanɗano, ½ kofin sliced ​​kokwamba na Ingilishi, da cilantro don dandana; matse lemun tsami a saman

{440 KALORI}

GLUTEN-KYAUTA

California Salatin Salatin

4 ounce shredded gasasshen nono kaji gauraye da 1 finely diced busasshen apricot, 1 cokali maras nauyi Greek yogurt, 2 teaspoons lowfat mayonnaise, 1 teaspoon cider vinegar, 1 cokali yankakken walnuts, wani tsunkule na teku gishiri, da sabo tarragon dandana; 1 celery stalk da busassun shinkafa 10 a gefe don kwashe salatin

{430 CALORIES}

LABARI

Bahar Rum

1 pita mai cike da hatsi 1 tare da 1 kofin tumatir ceri, zaitun Kalamata 6, feta 1-ounce, da ¼ kofin hummus

{430 KALORI}

ON-THE-GO

Miyan Black Bean ta Applebee

hade da salatin Kaisar

{470 KALORI}

Ra'ayoyin Abincin Lafiya

Nuna calories 130 zuwa 160

GOURMET

Artichoke Heart da Pistachio Salad

2 kofuna na mesclun ganye jefa tare da ½ kofin artichoke zukata da 15 gasasshen pistachios; yayyafa da 1 ½ cokali na rasberi vinaigrette

{140 KALORI}

GLUTEN-KYAUTA

Edamame[hoto]

¼ kofin gishiri mai sauƙi, gasasshen damame

{130 KALORI}

LABARI

Karas da humus

3 tablespoons yaji rawaya lentil hummus tare da 8 baby karas

KALORI 160

ON-THE-GO

Panda Express Veggie Spring Roll

KALORI 160

Abincin dare

Nuna adadin kuzari 420 zuwa 460

GOURMET

Cajun Salmon

5 oz na daji da aka shafa da ¾ teaspoon Cajun kayan yaji da kuma bishiyar asparagus 7 a jefa a cikin teaspoon 1 na man zaitun, gasasshen minti 12 a 400˚F; yi hidima sama da ¾ kofin gajeriyar shinkafa launin ruwan kasa toshe tare da minced cokali 1 sabo da chives da 1 tablespoon gasasshen almonds; ado kifi da lemo zaki dandana

{460 CALORIES}

GLUTEN-KYAUTA

Gabashin Gabas ta Tsakiya da Kebabs Squash

3 ozaji mai ɗanɗano mai ɗanɗano mai ɗanɗano da ƙanƙara mai rawaya mai launin rawaya 1 wanda aka yi da kirfa mai ɗanɗano da ƙanƙara; yi hidima tare da 1 kofin dafaffen quinoa wanda aka yayyafa tare da cokali 2 na goro na goro, cokali 2 yankakken sabo, da man zaitun 1; ado da lemun tsami wedge

{450 KALORI}

LABARI

Bell Pepper da Bella Pizzette [hoto]

1 pita mai hatsi mai cike da aljihu wanda aka saka tare da man zaitun 1, ½ kofin yanki-skim mozzarella, ½ kofin yankakken namomin kaza na beella, ½ kofin yankakken ja da koren barkono mai barkono, albasa albasa guda 1 tafarnuwa albasa, da 2 teaspoons Pecorino Romano; Gasa a 450 ° F na mintina 25 ko har sai kintsattse

{460 KALORI}

ON-THE-GO

Lambun Zaitun Lasagna Primavera Tare da Gurasar Kaza

{420 CALORIES}

Kayan zaki

Nuna calories 180 zuwa 210

GOURMET

Sunan Caramel [hoto]

Kofin nondairy vanilla daskararre kayan zaki drizzled tare da 1 tablespoon dumi salted caramel miya

{CALORIES 180}

GLUTEN-KYAUTA

Cheese da Cherries

1 kofin sabo ne cherries tare da 1 oza yankakken shekaru kaifi cheddar

{210 KALORI}

LABARI

Berry Delight

1 ½ kofuna waɗanda aka yanka strawberries waɗanda aka yayyafa tare da 1 teaspoon farin balsamic vinegar da 1 teaspoon agave nectar; 2 1-inch murabba'ai (kusan ⅓ oza kowanne) duhu cakulan

{190 CALORIES}

ON-THE-GO

Juice Jamba Jazzy Java Chocolate Frozen Yogurt

{210 KALORI}

Bita don