Sabon Abincinku Ya Fara Anan

Wadatacce

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Motsawa daga kitse mai ɗimbin yawa zuwa ga ƙarancin kiba, abincin fiber mai yawa ba shi da wahala kamar yadda kuke tunani. Kawai amfani da waɗannan abincin, abubuwan ciye -ciye da girke -girke azaman tushe ga duk zaɓin abincinku cikin watan. Mu ma mun sauƙaƙe muku. Mun lissafa sunayen samfuran burodi, margarine, waffles, cuku soya, da sauransu, don tabbatar da cewa yawancin samfuran da kuke siyarwa ba su da ƙima da kalori kuma suna da fiber da abubuwan gina jiki.

AZUMI GUDA BIYAR

1 Banana Soy Milkshake: Purée a cikin blender 1 ayaba, 1/2 kofin haske vanilla soya madara, 1/2 kofin ruwan 'ya'yan itace mai ƙarfi na calcium.

Yankakken hatsi guda biyu na hatsi (Pepperidge Farm Natural Grain Grain) tare da teaspoons 2 trans-fat-free/fat-free margarine (Alkawari)

Sakamakon abinci mai gina jiki: adadin kuzari 359, 5% mai (2 g; 0.2 g cike), carbs 83% (75.5 g), furotin 12% (11 g), fiber 9 g, calcium 382 mg.

2 Indian Tofu Scramble: A cikin zafi mai zafi, sauté, motsawa akai-akai, na minti 5, 3 ounce diced tofu, 1/4 kofin diced tumatir (sabo ko gwangwani), 1/2 teaspoon kowane curry foda da cumin da 2 teaspoons yankakken cilantro. .

2 yanka dukan alkama na alkama (Arnold Stoneground 100% Whole Wheat) tare da teaspoons 2 duk 'ya'yan itace

8 oganci ruwan innabi

Makin Gina Jiki: 327 adadin kuzari, 10% mai (3.6 g; 0.1 g cikakken), 71% carbs (58 g), furotin 19% (15.5 g), 8 g fiber, 264 MG calcium.

3 Gurasar Gurasar Abincin Gurasa: A cikin kwanon da ba a rufe da rufi mai feshin dafa abinci ba, dafa 1 kwai a kan matsakaici-zafi na mintuna 2 a kowane gefe. Toast1 oat-bran Turanci muffin; tsakanin muffin halves sanya 1 oza na soya soya (Soyco), 1 oza durƙuson naman alade da dafaffen kwai.

8 oganci ruwan tumatir low-sodium

Sakamakon abinci mai gina jiki: adadin kuzari 357, 28% mai (11 g; 2.8 g cike), 45% carbs (40 g), furotin 27% (24 g), fiber 4 g, 347 mg calcium.

4 Cantaloupe-Strawberry Smoothie: Purée a blender 1/2 kofin kowane cubed cantaloupe da strawberries, 1 kofin lowfat strawberry yogurt da 1 teaspoon alkama germ.

1/2 pita na alkama gabaɗaya tare da 1 tablespoon kantin sayar da hummus

8 oz na ganye shayi

Sakamakon abinci mai gina jiki: adadin kuzari 413, 12% mai (5.5 g; 1.9 g cike), carbs 74% (76 g), furotin 14% (14.5 g), fiber 7 g, calcium 387 mg.

5 Waffles na hatsi 2 (Eggo Nutri-Grain Multi-Bran) tare da cokali 2 na maple syrup

Creamy Chai Tea: Haɗa 1/2 kofin shayi shayi, 1/2 kofin nonfat nonfat da cokali 1 na zuma.

1 kiwi yankakken

Makin Gina Jiki: 411 adadin kuzari, 11% mai (5 g; 1 g cikakken), 80% carbs (82 g), furotin 9% (9 g), 8 g fiber, 212 MG calcium.

RANAR ANA BIYAR

1 Hayaffen Haya a kan Pumpernickel: Haɗa tare tare da cokali 1 na mayonnaise mara kitse da cokali 1 kowane yankakken dill da horseradish; shimfiɗa akan yanki 1 na burodin pumpernickel; saman tare da ƙamshi mai ƙamshi 3, 1/4 kofin yankakken cucumber da yanki na burodi na biyu.

1 yankakken naman sa tumatir yayyafa da 1 teaspoon balsamic vinegar

2 lemu na jini

Sakamakon abinci mai gina jiki: adadin kuzari 451, 15% mai (7.5 g; 2 g cike), 60% carbs (68 g), furotin 25% (28 g), fiber 11 g, 276 mg calcium.

2 Salatin Lentil Dumi : Haɗa a19-oza na iya Ci gaba 99% Fat Free Miyar lentil da 1/2 kofin shinkafa launin ruwan kasa da ba a dafa ba a cikin kwano da microwave akan sama na mintuna 5; bari tsaya na mintuna 5; ƙara 1/4 kofin kowane diced karas da kore kararrawa barkono, 1 tablespoon jan giya vinegar, gishiri da barkono; jefa tare da cokali mai yatsa. Ku bauta wa kan ganyen latas ja 2.

Bar 'ya'yan itace daskararre 1 (Dole ko Edy's)

Sakamakon abinci mai gina jiki: adadin kuzari 555, 10% mai (6 g; 0 g cike), carbohydrates 72% (100 g), furotin 18% (25 g), fiber 18 g, alli 30 mg.

3 Salmon Salatin: Hada 6-oza na iya salmon, 1/4 kofin minced ja albasa, 2 tablespoons mai-free mayonnaise da 1 teaspoon Dijon; gauraya da kyau kuma ku yi hidima sama da kofuna 2 na ganyen alayyahu.

Gurasa guda biyu na hatsin rai (Beefsteak Hearty Rye) an ɗora shi da cokali 2 na kayan lambu mai-mai-mai

2 plum

Makin Gina Jiki: 477 adadin kuzari, 22% mai (11.6 g; 2.5 g cikakken), 47% carbs (56 g), 31% furotin (37 g), 7 g fiber, 675 MG calcium.

4 Soy BLT: Microwave 4 yanka soya naman alade (Lightlife Smart Bacon) bisa ga kwatancen kunshin (har sai kintsattse); yada 1 yanki gabaɗayan burodin alkama (Abin mamaki Good Hearth Stoneground 100% Dukan Alkama) tare da teaspoons 2 soya mayonnaise (Vegenaise); saman tare da dafaffen naman alade, 'yan jajayen Boston ko Romaine ganyen latas, yanka 3 na tumatir da yanki na biyu na burodi don yin sanwici.

1 yankakken mangoro

Sakamakon abinci mai gina jiki: adadin kuzari 377, 23% mai (9.6 g; 1 g cike), 60% carbs (57 g), furotin 17% (16 g), fiber 7 g, 121 mg calcium.

5 Black wake chili (Kwarin Lafiya, kunshin 2.36, yana samar da oda 15 lokacin da aka shirya shi)

1 nadin hatsi gaba ɗaya (Tandayen halitta)

1 kofin yankakken Romaine letas tare da 1/4 kofin shredded ja kabeji da 2 tablespoons mai-free Italian ko blue cuku dressing (Wish-Bone)

gwanda 1 a yayyafa shi da ruwan lemun tsami cokali 2 sabo da matsi

Sakamakon abinci mai gina jiki: adadin kuzari 584, 4% mai (2.6 g; 0 g cike), carbs 78% (114 g), furotin 18% (26 g), fiber 19 g, alli 249 mg.

DARIYA BIYAR

1 Salmon da aka Tsinke Tare da Miyar Lemon-Caper: A cikin babban saucepan, rufe fillet na salmon 5 na ruwa da ruwa. Ku zo zuwa tafasa, nan da nan cire daga zafi; bari ya tsaya minti 10. Lambatu; firiji. Lokacin da aka shirya don yin hidima, sai a haɗa tare da 1/4 kofin kirim mai tsami, 2 teaspoons kowane sabo ne lemun tsami ruwan 'ya'yan itace da drained capers, gishiri da barkono; cokali miya a kan salmon.

1/2 kofin dafa shinkafa mai launin ruwan kasa nan take (Uncle Ben's)

1 kofin tururi alayyafo

Makin Gina Jiki: 504 adadin kuzari, 19% mai (10.4 g; 1.9 g cikakken), 45% carbs (57 g), 36% furotin (45 g), 8 g fiber, 410 MG calcium.

2 Gazpacho Tare da Lump Crabmeat: A cikin blender ko mai sarrafa abinci, purée har sai kusan santsi (bar wasu manyan guda) 2 yankakken tumatir, 1/2 kofin ruwan tumatir, 1/2 barkono barkono kore, 1/3 kofin sliced ​​​​kokwamba, 1 tafarnuwa clove , Cokali 2 yankakken sabo cilantro, cokali 1 na barkono, da teaspoon 1/4 kowane gishiri da barkono. Zuba cikin kwano mai zurfi; saman tare da 1/3 kofin sabo ko gwangwani (6 ozaji) crabmeat.

1 madaidaicin hatsi (Kayan Abinci ko alamar kantin gida) tare da cokali 2 na margarine mai ƙarancin kitse (Alkawari)

2 kofuna waɗanda aka gauraye ganye tare da cokali 2 kowanne: cukuwar feta cuku (rage-mai-mai idan za ku iya samun shi) da suturar Catalina maras kitse (Kraft)

Makin Gina Jiki: 437 adadin kuzari, 26% mai (12.5 g; 6 g cikakken), 45% carbs (49 g), 29% furotin (32 g), 11 g fiber, 407 MG calcium.

3 Spaghetti Bolognese (duba girke girke)

1 kofin kowane yankakken zucchini da rawaya squash (ku ci danye ko microwave a sama na minti 2); ƙara gishiri da barkono.

Makin Gina Jiki: 411 adadin kuzari, 14% mai (6.4 g; 1 g cikakken), 66% carbs (68 g), furotin 20% (21 g), 13 g fiber, 113 MG calcium.

4 Gero-Quinoa-Cashew Kugel Tare da Apple-Balsamic Drizzle (duba girke-girke mai alaƙa)

2 kofuna waɗanda broccoli mai tururi, 2 tablespoons dafaffen waken soya (Gonar Cascadian, a cikin hanyar injin daskarewa), yayyafa da shi.

1 teaspoon man zaitun, gishiri da barkono.

Sakamakon abinci mai gina jiki: adadin kuzari 592, 31% mai (20.4 g; 3.8 g cike), 52% carbs (77 g), furotin 17% (25 g), fiber 16 g, 234 mg calcium.

5 Risotto mai zaki da albasa (duba girke-girke mai alaƙa)

Tumatir tumatir da aka bushe da rana: Top 1 yanki burodi mai yalwa tare da cokali 2 na tumatir pesto (Contadina)

Sakamakon abinci mai gina jiki: adadin kuzari 498, 28% mai (15.5 g; 5.5 g cike), carbohydrates 59% (73 g), furotin 13% (16 g), fiber 7 g, calcium 105 mg.

CIWON BIYAR

1 5 mai-mai-duka mai alkama (Rage Fat Triscuits) tare da cuku 1 na cuku mozzarella.

Sakamakon abinci mai gina jiki: adadin kuzari 153, 36% mai (6 g; 3 g cike), carbs 43% (16.5 g), furotin 21% (8 g), fiber 3 g, 190 mg calcium.

2 Salatin 'ya'yan itace mai tsami: Haɗa tare da 1/2 kofin kowane kankana mai cubed honeydew, orange wedges da ja inabi, 1/2 kofin lowfat vanilla yogurt (kiwo ko soya) da 1 teaspoon yankakken mint.

Makin Gina Jiki: 224 adadin kuzari, 8% mai (2 g; 1 g cikakken), 81% carbs (45.5 g), furotin 11% (6 g), 3 g fiber, 247 MG calcium.

3 1/2 kofin lowfat gida cuku gauraye da 1 teaspoon bushe kayan lambu tsoma mix (Hidden Valley Ranch); bauta tare da tsaba 2 na fennel da karas na jarirai 5.

Makin Gina Jiki: 133 adadin kuzari, 11% mai (1.6 g; 1 g cikakken), 42% carbs (14 g), furotin 47% (15.5 g), 4 g fiber, 123 MG calcium.

4 Fakiti 1 da aka shirya tofu miso miya (Kikkoman) tare da sandunan burodin sesame guda 4 (Bakery Barbara)

1 lowfat kirfa-raisin granola mashaya (Kellogg's)

Makin Gina Jiki: 128 adadin kuzari, 19% mai (2.7 g; 0 g cikakken), 64% carbs (21.4 g), 17% furotin (5.5 g), 1 g fiber, gano calcium.

5 3 kukis na 'ya'yan itacen oatmeal mai kiba (Pepperidge Farm) tare da 1/2 kofin raspberry sorbet (Häagen-Dazs)

Sakamakon abinci mai gina jiki: adadin kuzari 240, 0% mai, 97% carbs (58 g), furotin 3% (1.8 g), 1 g fiber, 0 mg alli.

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