I-Broccoli Cole Slaw
Uma ungajwayelene ne-broccoli slaw, nansi okuthengiswayo: Kuyinto yokuxuba kwe-broccoli iziqu, izaqathe, kanye neklabishi, futhi zisebenza ngendlela enempilo njengoba inempilo! Lapho igwetshiwe kuze kube yilapho ithambile, yenza ukushintshaniswa kwe-noodle okumangalisayo. Lapho uphonswa nge-salad yokugqoka, kwenza i-yummy side dish ngezinga elifanele le-crunch. Futhi kuyindlela elula yokwandisa inyama ye-meatloaf . Zithole esigabeni sokukhiqiza-sifike ezikhwameni kanye nama-tubs epulasitiki.
1 indebe: ama-khalori angu-25, i-0g fat, i-25mg ye-sodium, i-5g carbs, i-3g fiber, isishukela esingu-2g, i-2g amaprotheni
2 - Isidlo Esisisiswini Esiyingozi noma Esiyingozi
I-Ground inyama yinto ejwayelekile emakhaya amaningi, kodwa izinhlobo ezingafanele zingaba yimfucumfucu. Ngokuphathelene nenkomo yenkomo, bheka labo abhalwe ngokukodwa, abane-4% amafutha noma ngaphansi. Kungase futhi kubhalwe ukuthi i-96% ixhomekile. Uma kuziwa eTurkey, hamba ngezinhlobo ezinamafutha, ngamafutha angu-7% noma ngaphansi (93% ahlangene). Ngenkathi i-turkey engaphelele ikhona, ivame ukuba yome kakhulu, yingakho ngincoma uhlobo oluthandekayo.
4 oz. Inkabi yomswakama okhulayo: ama-calories angu-145, amafutha angu-5g, i-sodium 71mg, i-0g carbs, i-0g fiber, i-0g ishukela, amaprotheni angu-23.5g
4 oz. umhlabathi owomileyo owomile we-turkey: ama-calories angu-160, amafutha angu-7.5g, i-sodium 92mg, i-0g carbs, i-0g fiber, i-0g ushukela, amaprotheni angu-22.5g
3 - Ukulungele Ukudla Imifino Nezithelo
Sonke sinamathuba lapho sifuna ukungena engqondweni, futhi kulula ukufinyelela kunoma yini ekulungele ukuhamba: ngokuvamile ukudla okulula okufana ne-chips nama-cookies.
Ukuba nemifino enembile kanye nezithelo ezilungele ukudla kuphelele kulezi zikhathi, kanye nezinye izinto zokudla okulula okungenzeka awudli . Uma ukulula kubaluleke kakhulu, thola izinyamazane nezithelo ezivele zicutshiwe. Uma ngabe isabelomali sibaluleke kakhulu, uthengise umkhiqizo wonke, kodwa uchithe isikhathi esithile ngempelasonto ukuwulungiselela.
Ezinye izintandokazi zami? Izinduku zikaJicama, amapheshana e-red bell pepper, ama-apple we-Fuji, nama-mango chunks.
4 - I-Yogurt yamaGreek eyi-Fat-Free
Khuluma ngokuthola okunamaprotheni! Okumangalisa kakhulu ukushintshashintsha kwayo. Kuyinto eguquguqukayo enkulu ukhilimu omuncu, ophelele njengesizinda sokugqoka okhilimu (zama ukugqugquzela ekuxubeni kancane kancane kokudla okunemifino), futhi kufanelekile njengesithako esiyinhloko esitsha esihlwabusayo sasekuseni.
Uma ucabanga ukuthi imuncu kakhulu, vele ugqugquzele i-sweetener yakho oyintandokazi engekho-ikhalori noma uphese nge-salsa noma izithelo. Namanje awukwazi ukuthola ukunambitheka kwe-tart? Hamba ngezinketho ezikhethiwe, ezithandekayo.
Khumbula ukuthi ubisi lonke kanye ne-2% yogurt yogriki ibheka kakhulu kakhulu kufana no-0% nomusa ongenamafutha. Funda amalebuli ngokucophelela!
6 oz: ama-khalori angu-100, i-0g fat, i-sodium 70mg, i-7g carbs, i-0g fiber, ushukela we-7g, amaprotheni angu-17.5g
5 - Indlu yokudla i-Tofu Shirataki I-Noodle Substitute
Abathandi bePasta, lalela! Ngama-khalori angu-10 kuphela ekukhonzeni (amakhukhi angu-20 esikhwameni ngasinye), lawa-noodle ukuguqula impilo. Zisebenzise ukwenza izinguqulo ezingenacala-free fettuccine Alfredo, pasta pasta, nokuningi. Ukuze uthole imiphumela engcono, geza bese ugeza 'em. Cishe uqede, bese upheka esikhwameni ukuze ususe umswakama obuningi ngangokunokwenzeka (ukomisa kahle ukhiye).
4 oz. (Isikhwama se-1/2): ama-kilojoule angu-10, amafutha ayi-0.5g, i-15mg ye-sodium, i-3g carbs, i-2g fiber, u-0g ushukela, <1g amaprotheni
6 - I-String Cheese Ekhanyayo
Ukudla okunamakha amaprotheni kuhle ukugcina indlala yakho isondelene phakathi kokudla, futhi lezi zinti ezilawulwa ngenye indlela yindlela enhle yokugwema ukuhamba ngaphezulu. Phakamisa okunye kwalowo mkhiqizo olungele ukudla wokudla okumnandi. Uthola i-punch eyodwa-amabili yeprotheyini ne-fiber!
Futhi nasi isenzo esincane esaziwa nge-string ushizi: Phonsa induku ibe yiprosesa yokudla noma i-blender futhi unesabelo esiphelele sa ushizi oqoshiwe / oqoshiwe ukuze ufake i-pizza, izikhumba zamazambane, noma noma iyiphi indawo ofuna ishizi elilodwa . Ayikho i-blender? Ayikho inkinga! Vele udonsa umuthi we-ushizi, futhi uqede kalula.
Induku encane: ama-calories angu-60, amafutha angu-2.5g, i-sodium ye-190mg, i-1g carbs, i-0g fiber, i-0g ushukela, amaprotheni angu-7g
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!