Thola isidlo sasekuseni esinomsoco ukuze usize ngokulahlekelwa isisindo
Ucindezelwa isikhathi ekuseni, kodwa lokho akusho ukuthi kufanele uyenze kuze kube semini esithombeni esingenalutho. Sekuyisikhathi sokuyeka ukweqa ibhulakufesi! Le mibono yasendlini yasendlini yasemakhakheni angu-300 inempilo, ishesha futhi kulula ukuyilungisa.
15 Izindlovuzi Izindlela Ngaphansi kuka-300 Amakholori
Indlela engcono kakhulu yokudla kwasekuseni okunempilo, okudla okunomsoco njalo ekuseni ukulungisa ukudla kusengaphambili.
Ungalungisa ama-breakfasts enempilo ngesonto ngehora noma njalo ngeSonto . Bese umane uwafake esiqandisini futhi sebekulungele ukuya lapho usulungele ukudla. Ungasebenzisa nanoma iyiphi yale mibono ekuseni.
Ukudla kwasekuseni Burrito
Uma uthanda ukudla okuthakazelisayo ekuseni, lokhu kwasekuseni okunomsoco okunomsoco kuzokwenqabela izifiso zakho zokulambile .
- Amaqanda abamhlophe, a-2, anyakaziwe
- I-fat-fat cheese, i-1 oz.
- I-salsa, i-2 Tbsp.
- I-tortilla yengqolowa yonke, 1
- Amakhilomitha angu-187
I-Sweet and Nutty Oatmeal
Lelikuseni ligcwele i-fibre ngakho kuzokusiza ukuba unqande ukuthanda okuvame ukushaya ngo-10 noma 11 ekuseni.
- I-oatmeal esheshayo esheshayo, iphakethe elilodwa
- Iphakathi kwe, oyedwa ophakathi
- Uju, 2 tsp.
- Ama-alimondi, aqoshiwe, 1 Tbsp.
- Amakholori angu-300
Ama-Waffles ne-Banana
Unayo izinyo elimnandi? Lelikusasa liyanelisa izinyo lakho elimnandi kodwa futhi linikeza okusanhlamvu okuphelele ukuze kugcinwe izinga lakho lamandla .
- Amafutha aphansi-amafutha wa-okusanhlamvu, 2
- AmaPecans, aqoshiwe, 2 Tbsp.
- Banana, isigamu
- Amakholori angu-300
Isidlo se-Microwave
Udinga ukukhuliswa kwamaprotheni ekuseni?
Le sandwich inikeza amagremu angu-17 amaprotheni ngamakholori angu-250 kuphela. Futhi ubisi lunezela nakakhulu!
- UJimmy Dean uphazamisa i-Applewood Umsila wezinkukhu, i-egg whites kanye ne-cheese muffin sandwich
- U-1% ubisi, u-4 oz.
- Amakholori angu-300
I-Denny's Breakfast On-The-Go
Uma usendleleni futhi udinga ukuma ukuze ujeziswe ngokushesha, awukho isidingo sokudla ngokweqile.
UDenny's unenketho enempilo yokugcina ukudla kwakho endleleni.
- Fit Ome Veggie Omelet Elayishiwe (isigamu)
- I-muffin yesiNgisi (ayikho ibhotela)
- Amakholori angu-300
IJamba Juice
Uma ugijime futhi udinga isiphuzo esiphuthumayo ukukugcwalisa, uzothola izinketho ezimbalwa eJamba Juice ukwanelisa ukulamba kwakho ekuseni. Kodwa okukhethwa kukho okungcono kakhulu yi-yogurt noma i-oatmeal bowl.
- Strawberry Greek Yogurt Bowl
- Amanzi anelamula
- Amakholori angu-300
I-Cereal nama-Berries
I-dieters eminingi ithanda okusanhlamvu, kodwa uhlobo lwe-cereal oyikhethayo lwenza umehluko omkhulu. Qinisekisa ukuthi ukhetha ibhokisi lokusanhlamvu lonke ukuze uthole i- fiber eyokusiza ukuthi ulahlekelwe isisindo .
- I-ole-grain oat cereal, 1 c. (Ukukhethwa kwami yi-Cascadian Farms Honey Nut Os)
- Ubisi obungenalutho, 1 c.
- Ama-blueberries, 1 c.
- Amakholori angu-300
Ukukhishwa kwesikhala sokudla okulondoloziwe
Ngithanda ukwenza lokhu kwasekuseni ekhaya uma nginesikhathi esincane sokulungiselela ukudla. Kuthatha cishe imizuzu emihlanu futhi njalo kugcwalisa indlala yami. Ukuze ngikwenze, ngivele ngisongele ushizi kanye nebhethoni ku-tortilla nokushisa kuze kube yilapho ushizi ucibilika. Ngabe ngifaka i-apple bese ngifaka ukudla kwasekuseni epulatifini ukuze ngikhonze.
- I-bacon yaseCanada, ama-2 tincetu
- I-cheddar ene-shredded, i-¼ indebe.
- I-tortilla ye-corn ephansi, 1
- Apple, 1 encane
- Amakholori angu-300
I-Waffle Sandwich
Asikho isinkwa endlini? Ayikho inkinga! Mane nje wenze le sandwich yokudla kwasekuseni enobungane nge-waffles.
- Ama-waffles okusanhlamvu okusanhlamvu okuphelele anwetshwa nge:
- Uju, 1 Tbsp.
- I-part-skim i-ricotta ushizi, 2 Tbsp.
- Amakholori angu-284
Isitolo sekhofi
Ezinye izitolo zekhofi zikhonza oatmeal ukuthi ungakwazi ukuyala uma usohambeni. Kodwa ungaphinde ulahle ipakethe esikhwameni sakho bese uhlela indebe yamanzi ashisayo ngekhofi yakho. Uma ungathandi i-cappuccino, hlola lolu hlu olulodwa lweziphuzo zekhofi ezidla ukudla .
- I-Kashi apple sinamoni oatmeal, iphakethe elilodwa
- I-skim encipuccino encane
- Amakholori angu-280
Amajikijolo nama-Cereal
Lokhu kwasekuseni kuhlanganisa ama -berries ne-antioxidant-rich rich for start start in day.
- I-high-fibre cereal, 1 c.
- Amajikijolo ahlanganisiwe, 1 c.
- Ubisi obungenalutho, 1 c.
- Ikhofi, ngokushaywa ubisi olunamafutha
- Amakholori angu-260
I-English Muffin ne-yogurt
Hamba ikholori encane kakhulu nalesi sidlo esheshayo. Shintshanisa i-muffin yesi-english ukuze uthole i-waffle uma ukhetha.
- Umfino-muffin wesiNgisi ogcwele okusanhlamvu
- I-yogurt yamaGreki eyi-100-khalori yezithelo,
- Amakholori angu-220
I-Toast ne-Bacon
Ngezinye izikhathi usuke ufisa ukunambitheka kwe-bacon. Yifinyelele ekhatsini lesikhumbuzo sekhalori eliphansi nale nhlanganisela.
- Isinkwa se-calori esinciphile, ama-2 tincetu
- Ibhotela le-almond, 1 Tbsp.
- I-bacon yaseTurkey , ama-2 tincetu
- Amakholori angu-240
I-Smoothie elula
Uma udinga ukuphuma umnyango ngokushesha, uphonsa lezi zinto zibe yi-blender bese uthatha kwasekuseni kwakho okuphephile.
- Ubisi lwe-Skim, u-4 oz.
- I-yogurt ephansi-fat fat, i-4 oz.
- Amajikijolo, 4 oz.
- Amakholori angu-236
I-Cereal ene-Side of Melon
I-melon elimnandi lisiza ibhulakufesi le-blah libonakala liyinkimbinkimbi.
- I-Raisin Bran, 1 c.
- U-1% ubisi, 1 c.
- Ama-cubon cubes, 1 c.
- Ama-kilojoule angu-225
Imibono Engaphezulu Yokudla Kokudla kwaseKhisimusi engaphansi kuka-350
Uma unekamelo elincane lamakhilomitha ekudleni kwakho kwasekuseni, zama noma iyiphi yale mibono. Lezi ziphakamiso zasekuseni ze-calorie ezingu-350 zizokugcina unelisekile kuze kufike isikhathi semini.
I-Apple ne-PB Bagel
- UThomas 'I-Bagel egcwele okusanhlamvu, ongu-1, owenziwe nge:
- I-Skippy Yehlisa I-Butha Yomswakama We-Peanut Yomvelo, 1 Tbsp.
- U-Granny Smith apula, omncane, ongu-1, osikiwe
- Amakholori angu-335
Yummy Yogurt
- I-Chobani E-fat-fat Yogurt, i-½ c., Ifakwe nge:
- I-granola ephansi-fat (ngaphandle kwamaviniga), ¼ c.
- Ama-alimondi, ashicilelwe, 1 tsp.
- Uju, 1 Tbsp.
- Ama-blueberry, ½ c.
- Amakholori angu-300
I-Sandwich yokudla kwasekuseni
- I-Pepperidge Ipulazi Yonke YesiNgisi I-Muffin yesiNgisi, 1, ihlukaniswe ngesigamu futhi igcwele:
- Amaqanda abamhlophe, ama-3, akhishwe
- Isipinashi, ½ c.
- I-Lace yama-Alpine I-Cheddar Cheese ene-fat eeduced, u-1 ucezu
- Utamatisi, ucezu olu-1
- Amakholori angu-270
I-Doctored Up Oatmeal
- I-oatmeal esheshayo (ithafa), iphakheji eli-1, elifakwe nge:
- Ubisi obungabi namanzi, ½ c.
- I-apula ye-Fuji, encane, eqoshiwe
- Isinamoni kanye noshukela obomvu, 1 tsp.
- Ama-walnuts, aqoshiwe, 1 Tbsp.
- Ama-kilojoule angu-255
U-Berry Good Waffles
- Ama-Nutri-Grain Eggo Amanoni Aphansi-Amafutha Ase-grain Waffles, 2
- Stonyfield Farm yogurt Lowfat Plain, ¼ c.
- Ama-Strawberry, ½ c.
- Isiraphu ye-maple, 2 tsp.
- Amakholori angu-246
South of the Border Breakfast
- Amaqanda abamhlophe, ama-3, aqoshwe, aqoshwe nge:
- Amabhontshisi amnyama, ahlanjululwe futhi asheswe, ¼ c.
- I-Sargento-I-fat eyancishisiwe I-Cheddar encane, i-shredded, i-1 oz.
- I-salsa, i-2 Tbsp.
- Amakholori angu-191
Ulambile okwengeziwe? Dlulisa amehlo ekukhetheni okuphelele kokudla kwasekuseni, zokupheka, nemibono .
* Ehlelwe nguMalia Frey, Weight Loss Expert