Eto Eto Ounjẹ Ara Okun 2013: Oṣu 1

Akoonu

• Ounjẹ aarọ
• Ounjẹ ọsan
• Awọn imọran Ipanu Ni ilera
• Ounje ale
• Desaati
• Atunwo fun

Gbigba ikun ti o fẹlẹfẹlẹ, awọn itan tinrin, ati tush tighter jẹ ilana apakan-meji. Igbesẹ ọkan jẹ titọ awọn gbigbe ni ero adaṣe ỌJỌ SHAPE Up wa, ṣugbọn ti o ko ba tun ṣe atunṣe ohun ti o jẹ, awọn iṣan ti o ge tuntun yoo wa ni ipamọ labẹ fẹlẹfẹlẹ ti ọra. Tẹ eto ti ara ẹni yii, ti a ṣe nipasẹ Jackie Newgent, RD, onkọwe ti 1,000 Kekere-Kalori Ilana. Pari pẹlu awọn ounjẹ ti o dun, ti o ni itẹlọrun, o ṣe deede si awọn aini rẹ (ti ko ni giluteni, fun apẹẹrẹ, tabi ajewebe) ati igbesi aye (ounjẹ alarinrin dipo on-the-go ọjẹun)-bọtini mejeeji lati faramọ ilana ijọba ati ri awọn abajade igba pipẹ . Mu nipa awọn kalori 1,600 ni ọjọ kan ni atẹle ọkan ninu awọn ero ounjẹ wọnyi ati pe iwọ yoo ṣetan lati ṣe ifilọlẹ bikini tuntun ni Ọjọ Iranti Iranti! Tẹsiwaju fun oṣu mẹta (a yoo pese awọn aṣayan ounjẹ ilera diẹ sii nitorinaa rii daju lati ṣayẹwo pada!) Ati pe o le padanu 10 tabi diẹ sii poun. Kini o n duro de? Walẹ!

Ounjẹ aarọ

Ifọkansi fun awọn kalori 370 si 400

GURMET

Soseji ati oat "Grits"

1 ½ agolo jinna irin-ge oatmeal dofun pẹlu 1 haunsi ti o ni ewurẹ ewurẹ ti o tutu, 3 ge awọn tomati ti o gbẹ, 1 iwon haunsi ti ge wẹwẹ soseji adie, 1 tablespoon ge basil tuntun, ati ata ilẹ dudu tuntun lati lenu.

{400 KALORIES}

Gluteni-FREE

Huevos Scramble [aworan]

ẹyin 1 ati ẹyin alawo funfun meji ti a fọ ​​pẹlu ¼ cup shredded ata Jack cheese, ¼ cup diced Hass piha, ati iyo okun ati ata dudu lati lenu; Awọn eerun igi tortilla agbọn buluu ti ko ni giluteni ti o kun pẹlu 3 pico de gallo tablespoons; 2-iwon haunsi ope

{400 KALORIES}

OGBEJE

Skinny Scallion Bagel

1 toasted odidi-alikama apo tinrin dofun pẹlu 3 sibi Neufchâtel warankasi, 1 minced scallion, ati ½ teaspoon toasted awọn irugbin Sesame; Oje karọọti igo igo 15.2-ounce pẹlu Atalẹ tuntun ti a ti wẹ lati lenu

{370 Kalori}

ON-THE-lọ

Owo Starbucks & Feta Breakfast Wrap

so pọ pẹlu grande (16-haunsi) awọ-ara (nonfat) kafe latte iced ti a fi omi ṣan pẹlu eso igi gbigbẹ oloorun

{380 CALORIES}

Ounjẹ ọsan

Ifọkansi fun awọn kalori 430 si 470

GURMET

Thai Epa Soba nudulu [aworan]

2 iwon jinna ati tutu soba nudulu ti o wa pẹlu 3 tablespoons Thai obe epa, 10 preseoked kekere amulumala ede, ½ cup tinrin ege pupa bell ata, ½ cup ege kukumba English, ati cilantro lati lenu; fun pọ kan orombo wedge lori oke

{440 KAlori}

Gluteni-FREE

California Adie saladi

4 ounjẹ ti igbaya adie sisun ti a ti dapọ pẹlu 1 apricot ti o gbẹ daradara, 1 tablespoon pẹlẹbẹ nonfat Greek ti ko nipọn, teaspoons 2 lowfat mayonnaise, 1 teaspoon cider vinegar, 1 tablespoon ge walnuts, iyọ okun ti o pọ, ati tarragon tuntun lati lenu; Igi seleri 1 ati awọn agbẹ iresi 10 ni ẹgbẹ lati di saladi naa

{430 CALORIES}

OGBEJE

Mẹditarenia Awo

Pita odidi-ọkà nla 1 lẹgbẹẹ awọn tomati ṣẹẹri 1 ife, olifi Kalamata 6, ounce cubed feta, ati ¼ ago hummus

{430 CALORIES}

ON-THE-lọ

Bimo dudu ti Applebee

so pọ pẹlu a Kesari saladi

{470 CALORIES}

Awọn imọran Ipanu Ni ilera

Ṣe ifọkansi fun awọn kalori 130 si 160

GURMET

Artichoke Heart ati Pistachio Saladi

2 agolo mesclun ọya tossed pẹlu ½ ago atishoki okan ati 15 sisun pistachios; ṣan pẹlu 1 ½ tablespoons rasipibẹri vinaigrette

{140 KALORIES}

Gluteni-FREE

Edamame[aworan]

¼ ife iyọ̀ díẹ̀, edamame gbígbẹ

{130 KALORIES}

OGBEJE

Karooti ati Hummus

3 tablespoons lata ofeefee lentil hummus pẹlu 8 omo Karooti

{160 Kalori}

ON-THE-lọ

Panda Express Veggie Spring eerun

{160 Kalori}

Ounje ale

Ifọkansi fun awọn kalori 420 si 460

GURMET

Cajun Salmon

5 ounces salmon egan ti a fi rubọ pẹlu ¾ teaspoon akoko Cajun ati awọn igi asparagus 7 ti a ju sinu 1 epo olifi, sisun fun iṣẹju 12 ni 400˚F; sin lori ¾ ago kukuru-ọkà brown iresi dofun pẹlu 1 tablespoon minced alabapade chives ati 1 tablespoon toasted wẹwẹ almonds; ọṣọ eja pẹlu lẹmọọn zest lati lenu

{460 Kalori}

Gluteni-FREE

Aarin Ila-oorun Eran malu ati Squash Kebabs

3 iwon onigun eran malu cubed ati elegede igba ooru 1 ofeefee ti o ni akoko pẹlu eso igi gbigbẹ oloorun kan ati skewered; sin lẹgbẹẹ 1 ago quinoa ti o jinna pẹlu awọn teaspoons 2 toasted eso pine, teaspoons 2 ge alabapade tuntun, ati 1 epo olifi; ọṣọ pẹlu lẹmọọn lẹmọọn kan

{450 KALORIES}

OGBEJE

Ata Belii ati Bella Pizzette [aworan]

1 pita gbogbo-ọkà pita ti o kun pẹlu epo olifi 1 teaspoon, ½ ago apakan-skim mozzarella, ½ ago ti ge awọn ege bella ọmọ, ½ ago ti ge wẹwẹ pupa ati ata ata agogo, alubosa pupa ti ge wẹwẹ (ti ya sọtọ sinu awọn oruka), 1 ti ge wẹwẹ nla ata ilẹ ata, ati teaspoons 2 Pecorino Romano; beki ni 450 ° F fun iṣẹju 25 tabi titi agaran

{460 Kalori}

ON-THE-lọ

Olifi Garden Lasagna Primavera Pẹlu Ti ibeere adie

{420 KAlori}

Desaati

Ṣe ifọkansi fun awọn kalori 180 si 210

GURMET

Caramel Sundae [aworan]

Ago ti kii -wara fanila tutunini desaati drizzled pẹlu 1 tablespoon gbona salted caramel obe

{180 Kalori}

Gluteni-FREE

Warankasi ati Cherries

1 agolo ṣẹẹri tuntun pẹlu 1 haunsi ti ge wẹwẹ cheddar didasilẹ

{210 CALORIES}

OGBEJE

Berry Delight

1 ½ agolo strawberries ti a ge wẹwẹ ti a sọ pẹlu 1 teaspoon kikan balsamic funfun ati teaspoon agave nectar 1; 2 1-inch onigun mẹrin (nipa ⅓ haunsi kọọkan) chocolate dudu

{190 Kalori}

ON-THE-lọ

Jamba Oje Jazzy Java Chocolate Frozen Yogurt

{210 CALORIES}

Atunwo fun