1 - Izithelo Ezintsha ne-Yogurt YesiGreki
Lokhu kwakungeke kube lula. I-spoon nje i-5.3-oz. isitsha se-vanilla engenamafutha gridi Greek ibe esitsheni, futhi phezulu nge 3/4 indebe raspberries, 1/2 indebe eqoshiwe i-Fuji, i-1/4 oz. (cishe 1 tbsp.) i-walnuts eqoshiwe, ne-1 tsp. i-mini-sweet ushokoledi chips.
(Ama-calories angu-264, amafutha angu-6.5g, i-sodium eyi-59mg, i-37.5g carbs, i-8g fiber, amashukela angu-26g, amaprotheni angu-16.5g)
Yishintshe: Ukuze uthole isisindo se-tropical, hamba ne-yogurt ye-peach, i-ananas, i-mango, i-coconut e-sweetred, ne-white chocolate chips. Kunjenge-dessert yokudla kwasekuseni. Enye indlela? Sebenzisa i-cottage cheese enamafutha aphansi angenawo-calorile sweetener esikhundleni se-yogurt.
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2 - Fruity Green Smoothie
Ukwesaba ukuzama i-smoothie ehlanganiswe nama-veggies? Ungabi khona. Okujabulisayo kwalowo muntu. Faka nje isipinashi sesipinashi, 1 inkomishi yamapayipi amaqanda (i-thawed kancane), i-1/2 inkomishi ibhanana elicwecwe, i-1/2 i-vanilla soymilk, i-1/2 indebe engenamafutha, i-yogurt yama-yogurt, ne-1/2 indebe echotshoziwe eqhwa (noma 3 -4 ama-cubes e-ice). Yiphakamise, bese uyi-slurp it phansi.
(Amakholori angu-281, amafutha ayi-1g, i-sodium engu-134mg, i-carro 51.5g, i-fibre 5.5g, ishukela lama-36.5g, amaprotheni angu-19.5g)
Shintsha it: Uzizwa ujabulise? Sebenzisa i-kale endaweni yesipinashi! Bese wengeza amajikijolo ahlanganiswe amaqhwa esikhundleni se-peaches ne-banana.
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3 - Overnight Oatmeal Parfait
Esikhundleni sokupheka ama-oats akho ekuseni, zama lokhu okungekho-okupheka indlela yokulala ebusuku. Esikhathini sembiza noma esitsheni esiphakathi, hlanganisa i-1/2 indebe ye-oats endala, i-1/2 indebe engavuthiwe i-vanilla almond, 1/4 tsp. isinamoni, iphakethe le-sweet-calorie sweetener, kanye nedash of salt. Khona-ke, ukumboza kanye nefriji okungenani amahora angu-8, kuze kube yi-oats ithambile futhi ifake ingxenye enkulu yalokho oketshezi. Ekuseni, gcoba i-oatmeal nge-1/2 indebe engenamafutha i-yogurt yogriki kanye ne-2/3 indebe ekhishwe ama-strawberries.
(Ama-kilojoule angu-322, amafutha angu-4.5g, i-sodium engu-144mg, ama-carro 51.5g, i-fibre 6.5g, ishukela ka-19g, amaprotheni angu-20.5g)
Yishintshe phezulu: Zama isikhala sephayi endaweni ye-sinamoni, i-yogreberry yogurt esikhundleni se-vanilla, ne-banana tincetu esikhundleni se-strawberries. Noma gcina isinamoni, kodwa sebenzisa i-peach yogurt nama-mandarin orange izingxenye.
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4 - I-Lettuce 'n Lox
Thanda umqondo we-bagels kanye ne-saumon, kodwa hhayi wonke ama-calories e-carby? Zama lokhu kokudla kwekusasa ekuseni. Spread isipuni se-fat-fat cream cream ushizi emaqabunga amathathu aphakathi nendawo amakhulu we-lettuce yamaRoma. Fafaza nge-1/4 tsp. i-lemon-pepper yokuphuza, futhi phezulu nge-2 oz. isitayela se-lox eshisayo. Engeza i-1/4 indebe eqoshiwe i-anyanisi ebomvu, ikhukhamba encane encane encane engenambewu, kanye no-2 tbsp. utamatisi omisiwe welanga. Bopha futhi ujabulele!
(Ama-kilojoule angu-165, amafutha angu-8.5g, i-870mg ye-sodium, i-10.5g carbs, i-fibre 2.75g, ishukela le-3.5g, i-protein engu-15g)
Sishintshe up: Usakunxanela ukuthi i-bagel? Bheka izakhiwo ze-bagel ezinama-calories angu-110 noma ngaphansi. Bese uvula ubuso obuvulekile, obunjiwe phezulu ngezinto ezihamba phambili.
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5 - I-Cereal Bowl enkulu
Uziqhenya ngotshani obandayo, kodwa hhayi ama-servings amancane? Inguqulo yami inesayizi enkulu yesabelo ngaphandle kwenani elikhulu lekhalori. Hlanganisa inkomishi e-1 ikhombisa uketshezi ukakolweni, 1 indebe ikhombise uketshezi welayisi, inkomishi ye-1/2 ikhombise okusanhlamvu kwemboni, kanye ne-1/4 indebe ephezulu-fiber bran cereal. Phezulu konke nge 1/4 indebe blueberries kanye 1 inkomishi ukukhanya vanilla soymilk.
(Ama-kilojoule angu-286, amafutha we-3g, i-253mg ye-sodium, i-60g carbs, i-10g fiber, ishukela ayi-12g, amaprotheni angu-12g)
Shintsha: Shintsha amajikijolo nganoma yisiphi isithelo esisha: ikhasi eliqoshiwe, ibhanana elisikiwe, noma ama-strawberries ahlosiwe. Sebenzisa i-bran cereal njengesizinda sakho, bese ufaka ukolweni oluncane endaweni ekhukhumezekile. Ukuze uthole amaprotheni engeziwe, gcoba i-vanilla amaprotheni powder ubisi.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!