Abinci don Rage Halayen Sugar ku

Wadatacce

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Ga duk abin da za ku buƙaci na mako guda na abinci da abin ci a kan shirin.

RANAR LAHADI

Banana Burrito

Yi pancake 8" ta amfani da 1 kofin lowfat pancake mix, 1 kwai, 1 tbsp alkama germ, da 1 kofin madara maras kiba. Yanka kananan ayaba daya da kuma sanya guntu a tsakiyar dafaffen pancake, mirgine shi a cikin "burrito."

Top tare da 2 tbsp apricot miya (apricots gwangwani a cikin nasu ruwan 'ya'yan itace, drained da dan kadan gauraye har chunky) da 1 tbsp yogurt-free fat.

Salatin Kaisar

A jefa tare da kofuna 2 romaine letas, 1 oz grated Parmesan cuku, 2 tbsp low-calorie miya miya da ƙasa baki barkono, dandana.

LITININ

Spicy Linguini tare da Clam Sauce

Dafa 9-oz (busasshe) sabbin noodles na linguini a cikin gishiri, ruwan zãfi har sai da taushi, kusan mintuna 5.

Don miya: A cikin babban saucepan, saute 4 minced tafarnuwa cloves a cikin 2 tbsp man zaitun akan matsakaici zafi na minti 1. Kar a yarda ya yi launin ruwan kasa. Add biyu gwangwani 6 1/2-oz minced clams, 1 28-oz iya stewed tumatir, 2 tbsp tumatir manna, 3 tbsp yankakken sabo ne Basil, 1 8-ounce kwalban ruwan 'ya'yan itace da kuma dash na ja barkono flake.

Cook har sai da zafi, kamar minti 10. Add gishiri da barkono dandana. Top drained taliya tare da miya kuma yayyafa da 1/2 kofin Parmesan cuku.

TALATA

Sandwich kwai

A cikin ƙaramin kwano, haɗa babban kwai 1 (Boiled da yankakke), 2 tbsp mayonnaise, 1 tsintsin seleri, 1/2 tsp Dijon mustard (na zaɓi), da gishiri da barkono dandana. Yada cakuda akan yanki guda na burodin alkama duka kuma a saman tare da ganye letas 2; ƙara yanki na burodi na biyu.

Burger Turkiyya tare da Salsa masara

Form 4 oz na karin-durƙusad, turkey ƙasa a cikin patty. Gasa ko gasa nama zuwa sadaukarwa da ake so (matsakaici rare, da kyau yi, da dai sauransu) .Don salsa: hada 1 matsakaici yankakken tumatir, 2 tbsp diced jan albasa, 1 tbsp diced kore chili, 2 tbsp masara da 2 tbsp yankakken cilantro. Babban burger tare da salsa kuma ku yi hidima.

Dankali mai zaki soya

Yanke 1 5-ounce dankalin turawa mai zaki a cikin yanka kuma yayyafa da gishiri. Sanya guda a kan takardar kuki da aka rufe da feshin kayan lambu. Gasa gurasar a cikin tanda mai tsanani zuwa 425 digiri har sai dan kadan, kimanin minti 25.

LARABA

Sunrise Smoothie

A cikin blender, bulala 1/2 kofin yogurt mara nauyi, 2 tsp ruwan lemu, ayaba 1, apricot halves (gwangwani a cikin ruwan 'ya'yan itace), 2 tsaba na ƙwayar alkama, tsami lemun tsp. Zuba a cikin gilashi ku bauta.

Salatin Alayyafo da Pear

Azuba kofuna 2 na baby alayyahu, pear 1, iri da yankakken, yankakken jajjayen albasa 1, gasasshen man zaitun da cokali 1 na balsamic vinegar.

ALHAMIS

Tumatir Cike da Tuna

A cikin ƙaramin kwano, haɗa tare 1/3 na tuna da ruwa (drained, kusan 2 oz), 1 tbsp lowfat mayonnaise, 2 tbsp diced seleri da 1 tbsp diced kore albasa. Yanke tumatir 1 babba a cikin kwata kuma sama tare da cakuda tuna.

Naman alade da kayan lambu harda soya

Yanka naman alade 2-oce mai tsini da kofuna 4 na kayan lambu a cikin bakin ciki. Rufe babban kasko tare da fesa kayan lambu kuma sanya a kan matsakaici-high zafi. Lokacin da digo na ruwa ya sizzles a cikin kwanon rufi, ƙara naman alade, kayan lambu. Mix a cikin 1 kofin broth kaza, 1 tsp. ja barkono flakes, 2 tbsp. soya miya da 1 tbsp masara. Sautee cakuda har sai an dafa nama, kimanin mintuna 7.

JUMMA'A

Bean n' Cheese Quesadillas

Sanya tortillas na masara 2 akan zafi mai zafi akan kwanon rufi, yayyafa cuku cheddar 1 oz a saman da 1/3 kofin gwangwani baƙar fata. Gasa har sai cuku ya fara narkewa, kamar minti 2. Cire daga zafi kuma sama tare da 2 tbsp yankakken cilantro da 1/3 kofin salsa.

ASABAR

Taco mai laushi na safe

Rufe kwanon rufi mai matsakaici tare da fesa kayan lambu da dafa abinci kuma sanya kan matsakaicin zafi. Ƙara tumatir, ƙwai biyu da salsa cokali 1. Ki kwashe cakuda har sai ya yi laushi kuma a yi amfani da shi a cikin tortillas masara biyu masu dumama.

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