Tsarin Abincin Kwanaki 7 don Rage nauyi daga 'Babban mai hasara'

Wadatacce

• Shirin Abinci na kwanaki 7 don Rage nauyi
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Bita don

Kawai idan kuna buƙatar jin wannan: Ba kwa buƙatar rasa nauyi. Ba don farin ciki ba. Ba don soyayya ba. Ba don samun aikin mafarkin ku ba. Idan kuna son rasa nauyi don samun lafiya? Mai girma. Kawai sanin girman jikin ba shine ƙarshen komai ba, zama-duka don ƙayyade lafiyar ku. Jin daɗi da kula da jikin ku shine makasudi -kuma hakan na iya yin kama da abubuwa daban -daban.

Amma idan kuna son yin wasu canje -canje masu ƙoshin lafiya ga abincinku ko kuma idan kuna son rasa wasu kitse, ƙaddamar da tsarin abinci na iya taimakawa da gaske.

Don taimaka muku farawa,Babban Mai Asara Masanin abinci mai gina jiki Cheryl Forberg, R.D., ya tsara wannan tsarin abinci na kwanaki bakwai don asarar nauyi, wanda yayi kama da wanda ke taimaka wa masu fafatawa su rage. Tare da wannan tsari mai sauƙin bi, tabbas za ku ji daɗi kuma ku rasa nauyi (idan kuna so!) cikin ɗan lokaci. (Kuna son tsarin da ya fi tsayi? Gwada Kalubalen Cin Abinci mai tsafta na kwanaki 30.)

Shirin Abinci na kwanaki 7 don Rage nauyi

Wannan ba cin abinci ba ne: Za ku ci abinci uku da abubuwan ciye-ciye a kullum, da kowane tasa yana kunshe da ma'auni mai cika kashi 45 cikin 100 na carbohydrates, furotin kashi 30, da kuma kashi 25 cikin 100 masu lafiya. (Ƙari akan hakan anan: Duk abin da za a sani Game da Ƙidaya Macro ɗin ku) Idan ya zo ga abin sha, Forberg ya ba da shawarar tsayawa kan abubuwan da ba su da ƙima kamar kofi, shayi, da ruwa.

Kuma don hanzarta asarar nauyi da gina jiki mai ƙarfi da ƙarfi, Babban Mai Asara Kocin Bob Harper ya ba da shawarar yin minti 60 zuwa 90 na matsakaicin motsa jiki sau hudu a mako. (Hakanan karanta wannan: Yadda ake Gina Kayan Aiki na Aiki don Rage Weight)

Litinin

Karin kumallo:

• 1/2 kofin kwai fata fararwa tare da 1 teaspoon man zaitun, 1 teaspoon yankakken Basil, 1 teaspoon grated Parmesan, da 1/2 kofin ceri tumatir
• 1 yanki yankakken hatsi
• 1/2 kofin blueberries
• 1 kofin madara maras kyau

Abun ciye-ciye:

• 1/2 kofin yogurt Girkanci marar kitse tare da 1/4 kofin sliced ​​​​strawberries

Abincin rana:

• Salatin da aka yi da: 3/4 kofin dafaffen bulgur, 4 ounce yankakken gasasshen nono na kaza, cokali 1 shredded low-fat cheddar, diced gased veggies (2 tablespoons albasa, 1/4 cup zucchini diced, 1/2 cup barkono barkono), 1 teaspoon yankakken cilantro, da cokali 1 mai ƙarancin vinaigrette (duba waɗannan sauran girke-girke na Buddha ma.)

Abun ciye-ciye:

• Hummus cokali 2 da karas baby 6

Abincin dare:

• 4 ounce gasasshen salmon
• 1 kofin shinkafa daji tare da cokali 1 na tsinken almond
• 1 kofin wilted baby alayyafo tare da 1 teaspoon kowane man zaitun, balsamic vinegar, da grated Parmesan
• 1/2 kofin yankakken cantaloupe tare
• 1/2 kofin 'ya'yan itacen raspberry sorbet da 1 teaspoon yankakken walnuts

Talata

Karin kumallo:

• 3/4 kofin karfe-yanke ko tsohuwar oatmeal da aka shirya da ruwa; motsa a cikin 1/2 kofin madara mai laushi
• 2 ya danganta tsiran alade irin na turkey
• 1 kofin blueberries

Abun ciye-ciye:

• 1/2 kofin ricotta cuku-free-free tare da 1/2 kofin raspberries da 1 tablespoon yankakken pecans

Abun ciye-ciye:

• 1/2 kofin cuku gida mara kitse tare da 1/2 kofin salsa

Abincin dare:

• 1 burger turkey
• 3/4 kofin gasasshen farin kabeji da broccoli florets
• 3/4 kofin shinkafa launin ruwan kasa
• 1 kofin alayyafo salatin tare da 1 tablespoon haske balsamic vinaigrette

Laraba

Karin kumallo:

• Omelet da aka yi da 4 kwai fata da 1 dukan kwai, 1/4 kofin yankakken broccoli, 2 tablespoons kowane mai soyayyen wake, diced albasa, diced namomin kaza, da salsa.
• Quesadilla da aka yi tare da 1/2 na ƙaramin tortilla masara ɗaya da cokali 1 na cuku mai ƙarancin kitse
• 1/2 kofin diced kankana

Abun ciye-ciye:

• 1/2 kofin vanilla yogurt ba tare da kitse tare da 1 sliced ​​​​ apple da 1 tablespoon yankakken walnuts

Abincin rana:

• Salatin da aka yi da kofuna 2 yankakken Romaine, 4 ounce gasashen kaza, 1/2 kofin yankakken seleri, 1/2 kofin diced namomin kaza, 2 tablespoons shredded low-mai cheddar, da 1 tablespoon low-fat Kaisar dressing.
• 1 matsakaici nectarine
• 1 kofin madara maras kyau

Abun ciye-ciye:

• 1 mozzarella kitsen cuku mara kitse
• 1 matsakaici orange

Abincin dare:

• 4 oganci jatan lande, gasasshe ko sauteed tare da man zaitun cokali 1 da yankakken tafarnuwa
• 1 matsakaici artichoke, steamed
• 1/2 kofin dukan alkama couscous tare da 2 tablespoons diced barkono barkono, 1/4 kofin garbanzo wake, 1 teaspoon yankakken sabo ne cilantro, da 1 cokali mai-free zuma mustard dressing.

Shirye-shiryen Abinci Mai Lafiya - Keɓaɓɓen!

Samu tsarin abinci mai daɗi kowane mako dangane da burin asarar ku da abincin da kuke son ci. Tare da Abincin Abincin Abinci, zaku ji daɗin abinci mai ƙima na gidan abinci da kayan aikin shiryawa mai amfani tare da samun dubban girke-girke.

Fara tare da Abincin Hasken dafa abinci wanda ke ɗaukar nauyin Abincin Hasken dafa abinci

Alhamis

Karin kumallo:

• Hasken muffin Ingilishi mai haske guda 1 tare da cokali 1 na goro da cokali 1 na 'ya'yan itace marasa sukari
• 1 tsinken zuma
• 1 kofin madara maras kyau
• 2 yanka naman alade Kanada

Abun ciye-ciye:

• Yogurt parfait wanda aka yi tare da 1 kofin yogurt vanilla mai ƙarancin mai, 2 tablespoons yankakken strawberries ko raspberries, da 2 tablespoons low-fat granola

Abincin rana:

• Kunsa tare da 4 ozaji mai ɗanɗano mai ɗanɗano mai ɗanɗano, 1 6-inch dukan alkama na tortilla, 1/4 kofin shredded letas, 3 matsakaici yanka tumatir, 1 teaspoon horseradish, da teaspoon teaspoon Dijon mustard
• 1/2 kofin pinto wake ko lentil tare da 1 teaspoon yankakken Basil da 1 tablespoon haske Kaisar dressing

Abun ciye-ciye:

• Gurasar masara guda 8 tare da guacamole cokali 2 (gwada ɗayan waɗannan girke -girke guac)

Abincin dare:

• 4 ounce gasasshen halibut
• 1/2 kofin sliced ​​​​namomin kaza sauteed tare da 1 teaspoon man zaitun, 1/4 kofin yankakken rawaya albasa, da 1 kofin koren wake
• Salatin da aka yi da 1 kofin arugula, 1/2 kofin rabin ceri tumatir, da 1 teaspoon balsamic vinaigrette.
• 1/2 kofin dumi applesauce unsweetened tare da 1/4 kofin mai-free vanilla yogurt,
• 1 tablespoon yankakken pecans da dash kirfa

Juma'a

Karin kumallo:

• Burrito da aka yi da: 1 matsakaiciyar madarar alkama guda ɗaya, farar fata kwai 4, man zaitun cokali 1, 1/4 kofuna baƙar fata wanda ba a soyewa, salsa cokali 2, cheddar cokali 2 mai ɗanɗano mai ɗanɗano, da cokali 1 sabo cilantro
• 1 kofin cakuda guna

Abun ciye-ciye:

• 3 ozaji yankakken naman alade
• 1 matsakaici apple

Abincin rana:

• Burger Turkiyya (ko ɗayan waɗannan burgers na veggie)
• Salatin da aka yi da: 1 kofin baby alayyafo, 1/4 kofin halved ceri tumatir, 1/2 kofin dafaffen lentil, 2 teaspoons grated Parmesan, da 1 tablespoon haske Rasha dressing.
• 1 kofin madara maras kyau

Abun ciye-ciye:

• 1 mozzarella kitsen cuku mara kitse
• 1 kofin jajayen inabi

Abincin dare:

• 5 ociji gasasshen kifi kifi
• 1/2 kofin launin ruwan kasa ko shinkafa daji
• 2 kofuna waɗanda gauraye baby ganye tare da 1 tablespoon low-fat Kaisar dressing
• 1/2 kofin duk 'ya'yan itace strawberry sorbet tare da 1 yankakken pear

Asabar

Karin kumallo:

• Frittata da aka yi da manyan fararen kwai 3, cokali 2 na barkono mai kararrawa, cokali 2 na yankakken alayyahu, cokali biyu na skim-shimted mozzarella, da teaspoons 2 pesto 1/2 kofin sabo raspberries
• 1 karamin bran muffin
• 1 kofin madara maras kyau

Abun ciye-ciye:

• 1/2 kofin low-mai vanilla yogurt tare da 1 tablespoon ƙasa flaxseed da 1/2 kofin diced pear

Abincin rana:

• 4 ounce yankakken nono turkey
• Salatin tumatir-kokwamba da aka yi da tumatir 5 yanka, 1/4 kofin sliced ​​​​kokwamba, 1 teaspoon sabo ne yankakken thyme, da 1 tablespoon mara amfani Italian dressing.
• 1 matsakaici orange

Abun ciye-ciye:

• Smoothie da aka yi da 3/4 kofin madara mai laushi, 1/2 banana, 1/2 kofin yogurt maras mai, da 1/4 kofin sliced ​​​​strawberries (Psst: Anan akwai ƙarin ra'ayoyin smoothie mai nauyi.)

Abincin dare:

• 4 ounce ja snapper gasa tare da 1 teaspoon man zaitun, 1 teaspoon ruwan 'ya'yan itace lemun tsami, da 1/2 teaspoon no-sodium kayan yaji.
• 1 kofin spaghetti squash tare da teaspoon 1 man zaitun da 2 teaspoon grated Parmesan cuku
• 1 kofin steamed koren wake tare da 1 tablespoon yankakken almonds

Lahadi

Karin kumallo:

• 2 yanka naman alade Kanada
• 1 wainar hatsin hatsi tare da yada 'ya'yan itace marasa sukari
• 3/4 kofin berries
• 1 kofin madara maras kyau

Abun ciye-ciye:

• 1/4 kofin cuku mai ƙarancin kitse tare da 1/4 kofin cherries da 1 tablespoon slivered almonds

Abincin rana:

• Salatin da aka yi da: kofuna 2 na alayyafo jariri, gwangwani 4 na gasasshen kaji, cokali 1 yankakken busasshen cranberries, avocado yanka guda 3, cokali 1 tsinken walnuts, da cokali 2 mai ƙarancin kitse.
• 1 apple
• 1 kofin madara maras kyau

Abun ciye-ciye:

• 1/4 kofin yoghurt Girkanci maras mai mai yalwaci tare da 1 tablespoon 'ya'yan itace marasa sukari baza da 1 tablespoon ƙasa flaxseed
• 1/4 kofin blueberries

Abincin dare:

• 4 ounces naman alade mai laushi mai laushi mai laushi-soyayyen tare da albasa, tafarnuwa, broccoli, da barkono kararrawa
• 1/2 kofin shinkafa launin ruwan kasa
• 5 matsakaici tumatir yanka tare da 1 teaspoon kowane yankakken ginger, yankakken cilantro, haske soya miya, da shinkafa vinegar vinegar.

Wani abu yayi kuskure. An sami kuskure kuma ba a ƙaddamar da shigar ku ba. Da fatan za a sake gwadawa.

Bita don

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