Sabon tsarin abincin ku na asarar nauyi

Wadatacce

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3 AZUMI

1 1/2 kofin All-Bran hatsi gauraye da 1/2 kofin Total hatsi da kuma ɗora da 1/2 kofin madara mara mai da 1/2 kofin sliced ​​​​strawberries

Yankakken gurasar hatsi guda 1 da cokali 2 da man gyada mai rahusa

Sakamakon abinci mai gina jiki: adadin kuzari 352, 15% mai (6 g; 1 g cike), carb 68% (60 g), furotin 17% (15 g), fiber 17 g, 531 mg calcium, 18 mg iron, 631 mg sodium.

2 2 daskararre dukan hatsi waffles tare da 1 tablespoon maple syrup

1 yankakken gwanda

Sakamakon abinci mai gina jiki: adadin kuzari 455, 10% mai (5 g; 1 g cike), carbs 84% ​​(96 g), furotin 6% (7 g), fiber 13 g, 139 mg calcium, 1 mg baƙin ƙarfe, 421 mg sodium.

3 Apricot-Cinnamon Oatmeal: Haɗa a cikin kwano mai lafiya na microwave 3/4 kofin oatmeal maras dafa, 1 1/2 kofuna waɗanda madara mara kyau, 1 pitted da diced apricot, da 1/2 teaspoon kirfa; microwave a sama na mintuna 2, har sai an sha ruwa.

1 kofin cubed cantaloupe

Sakamakon abinci mai gina jiki: adadin kuzari 437, 10% mai (5 g; 1 g cike), carbs 68% (74 g), furotin 22% (24 g), fiber 9 g, 521 mg calcium, baƙin ƙarfe 4 MG, 207 MG sodium.

3 RANAR KARYA

1 Hummus Sandwich: Haɗa a cikin blender 15-ounce iya garbanzo wake (drained), rabi na 15-ounce na iya fararen wake (ya bushe ya kuma wanke don cire gishiri), tahini cokali 2, tafarnuwa 1, 1/4 kofin ruwa da 1 tablespoon sabo ne ruwan 'ya'yan itace lemun tsami; purée har sai da santsi. Yada 1/4 kopin cakuda akan yanki 1 na burodin hatsi; saman tare da yankan tumatir 2, ganyen latas ja 2 da yanki na biyu na burodi (ajiye sauran hummus a cikin akwati da aka rufe a cikin firiji).

1/3 kofin Boiled waken soya (edamame), shelled da seasoned da 1/4 teaspoon gishiri.

2 lemu na mandarin ko lemu 1

Sakamakon abinci mai gina jiki: adadin kuzari 513, 21% mai (12 g; 2 g cike), 55% carbs (71 g), furotin 24% (31 g), fiber 18 g, 387 mg calcium, baƙin ƙarfe 10 MG, 932 MG sodium.

2 Salatin Pinto Bean Tare da Tuna: Haɗa a cikin kwano 15-ounce na iya pinto wake (rinsed da drained),

8-ounce na iya yanke koren wake (rinsed and drained), 6-ounce can tuna (drained), 2 tablespoons minced gasasshen ja barkono (daga 7-ounce jar), 1 tablespoon ja-giya vinegar, da gishiri da barkono baƙi don dandana . Raba cikin rabi; ajiye rabi don wata rana.

Gasasshen Chips na Masara Tare da Guacamole: Yanke tortilla na masara 1 zuwa ƙuƙumma guda huɗu kuma canja wuri zuwa takardar burodi; gasa a 400 ° F na mintuna 5, har sai kintsattse da zinariya; ajiye gefe. A haxa a cikin blender ko injin sarrafa abinci 1 bawon avocado, rabin oza 15 za a iya farar wake (yankakken), ruwan lemun tsami cokali 1 da tafarnuwa albasa guda 1. Purée har sai kusan santsi; motsa a cikin 1 tablespoon yankakken sabo cilantro; kakar dandana da gishiri da barkono. Ku bauta wa 1/4 kofin guacamole tare da kwakwalwan kwamfuta da ajiye sauran 3/4 kofin guacamole don abincin rana na King Mackerel ko Trout Enchilada launin ruwan kasa a shafi na 164 (ajiya a cikin akwati da aka rufe a cikin firiji).

Sakamakon abinci mai gina jiki: adadin kuzari 469, 25% mai (13 g; 3 g cike), 45% carbs (53 g), furotin 30% (35 g), fiber 17 g, 185 mg calcium, baƙin ƙarfe 7 mg, 89 mg sodium.

3 Gurasar Gurasar Gurasar Abinci: Manyan yanki guda 1 na burodin hatsi tare da cokali 1 na zuma mustard ko Dijon mustard, 2 ounce soya turkey, yanka kokwamba 3, 1 ganyen latas da yanki burodi na biyu.

8-ounce ganga lowfat yogurt (kowane dandano)

1 kiwi yankakken

Sakamakon abinci mai gina jiki: adadin kuzari 462, 8% mai (4 g; 2 g cike), 67% carbs (77 g), furotin 25% (29 g), fiber 9 g, 623 mg calcium, baƙin ƙarfe 2 MG, 748 MG sodium.

3 DIN DIN

1 Kasha da Taliya Tare da Lemon Pesto (duba girke-girke mai alaƙa)

Kofi 1 na ganyen alayyahu wanda aka ɗora tare da yankakken tumatir 2 da cokali 1 na kayan miya na Italiya

Makin Gina Jiki: 467 adadin kuzari, 30% mai (16 g; 3 g cikakken), 56% carbs (65 g), furotin 14% (16 g), 8 g fiber, 160 mg calcium, 4 MG baƙin ƙarfe, 775 MG sodium.

2 Gingered Salmon Tare da Quinoa da Swiss Chard (duba girke-girke mai dangantaka)

Squash Acorn Squash: Rabin acorn squash rabin 1 kuma cire tsaba; sanya man zaitun cokali 1 a cikin kowane rabi sannan a shafa a shafa; kakar ciki da gishiri da barkono; sanya halves, yanke gefe, a cikin farantin microwave mai lafiya kuma a rufe shi da filastik filastik; microwave a kan babban minti 5, har sai da taushi; bari a tsaya minti 5 kafin yin hidima. Ajiye rabi ɗaya don abincin rana na gobe.

Sakamakon abinci mai gina jiki: adadin kuzari 461, 25% mai (13 g; 2 g cike), carbin 49% (56 g), furotin 26% (30 g), fiber 12 g, 152 mg calcium, baƙin ƙarfe 3 mg, 256 mg sodium.

3 King Mackerel ko Trout Enchiladas (duba girke girke mai alaƙa)

Cumin shinkafa: Haɗa a cikin microwave-lafiya kwano 1/2 kofin shinkafa launin ruwan kasa mai saurin dafawa, 1/2 kofin ruwa da 1/2 teaspoon ƙasa cumin. Rufe tare da filastik da microwave a saman mintuna 5; bari tsaya na mintuna 5; fluff tare da cokali mai yatsa.

1 kofin tururi broccoli raab ko broccoli florets

Sakamakon abinci mai gina jiki: adadin kuzari 645, 31% mai (22 g; 5 g cike), carbs 44% (71.5 g), furotin 25% (40 g), fiber 20 g, 231 mg calcium, 3 mg iron, 1,958 mg sodium.

3 RAYUWA

1 7 Rage-fat Triscuits tare da cuku soya oza 2, karas baby 10

Makin Gina Jiki: 232 adadin kuzari, 12% mai (3 g; 0.5 g cikakken), 57% carbs (33 g), furotin 31% (18 g), 5 g fiber, 437 MG calcium, 3 MG baƙin ƙarfe, 679 MG sodium.

2 6-oza ganga soya yogurt, 1 ounce blanched almonds

Sakamakon abinci mai gina jiki: adadin kuzari 299, 39% mai (13 g; 1 g cike), 46% carbs (34.5 g), furotin 15% (11 g), 6 g fiber, 100 mg calcium, 3 mg iron, 40 mg sodium.

3 1/2 kofin lowfat vanilla ice cream ko daskararre yogurt, 1 kofin ja inabi

Sakamakon abinci mai gina jiki: adadin kuzari 273, 10% mai (3 g; 2 g cike), carbs 77% (52.5 g), furotin 13% (9 g), 2 g fiber, 251 mg calcium, 1 mg iron, 60 mg sodium.

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