Ounjẹ Tuntun Rẹ Bẹrẹ Nibi

Akoonu

• Atunwo fun

Gbigbe kuro ninu awọn ọra ti o kun fun ọra-kekere, awọn ounjẹ okun-giga ko nira bi o ti ro. Nikan lo awọn ounjẹ wọnyi, awọn ipanu ati awọn ilana bi ipilẹ fun gbogbo awọn yiyan ounjẹ rẹ jakejado oṣu. A ti jẹ ki o rọrun fun ọ paapaa. A ti ṣe atokọ awọn orukọ iyasọtọ fun akara, margarine, waffles, warankasi soyi, ati bẹbẹ lọ, lati rii daju pe pupọ julọ awọn ọja ti o ra jẹ kekere ni ọra ati awọn kalori ati giga ni okun ati awọn ounjẹ.

IWỌN ỌJỌ MIVEMỌ

1 Banana Soy Milkshake: Purée ninu idapọmọra 1 ogede, 1/2 ago wara ọra-wara fanila, 1/2 ago osan osan olodi.

2 ege tositi odidi-ọkà (Pepperidge Farm Natural Whole Grain) pẹlu teaspoons 2 trans-fat-free/ margarine ti ko ni ọra (Ileri)

Dimegilio Ounjẹ: Awọn kalori 359, 5% sanra (2 g; 0.2 g ti o kun), 83% carbs (75.5 g), amuaradagba 12% (11 g), okun 9 g, kalisiomu 382 miligiramu.

2 Indian Tofu Scramble: Ninu skillet ti o gbona, sauté, saropo nigbagbogbo, fun awọn iṣẹju 5, awọn ounjẹ 3 tofu ti o fẹsẹmulẹ, 1/4 ago awọn tomati diced (alabapade tabi fi sinu akolo), 1/2 teaspoon kọọkan curry lulú ati kumini ati teaspoons 2 ge cilantro .

2 ege tositi odidi-alikama (Arnold Stoneground 100% Gbogbo Alikama) pẹlu teaspoons 2 ti o tọju gbogbo eso

8 iwon eso eso ajara

Iwọn ijẹẹmu: Awọn kalori 327, 10% sanra (3.6 g; 0.1 g ti o kun), 71% carbs (58 g), amuaradagba 19% (15.5 g), okun 8 g, kalisiomu 264 miligiramu.

3 Sandwich Ounjẹ aarọ: Ninu skillet ti ko ni nkan ti a bo pẹlu sokiri sise, ṣe ẹyin 1 lori alabọde-giga ooru iṣẹju meji fun ẹgbẹ kan. Toast1 oat-bran English muffin; laarin awọn muffin halves fi 1 haunsi soy warankasi (Soyco), 1 haunsi titẹ si apakan ham ati ẹyin ti o jinna.

8 ounjẹ oje tomati kekere-iṣuu soda

Idiwọn Ounjẹ: Awọn kalori 357, 28% ọra (11 g; 2.8 g ti o kun), 45% carbs (40 g), 27% amuaradagba (24 g), 4 g fiber, 347 mg kalisiomu.

4 Cantaloupe-Strawberry Smoothie: Purée ni a idapọmọra 1/2 ago cubed cantaloupe kọọkan ati strawberries, 1 cup lowfat iru eso didun kan wara ati 1 teaspoon alikama germ.

1/2 pita odidi alikama pẹlu 1 tablespoon ti o ra hummus itaja

8 ounjẹ ewe tii

Iwọn Ounjẹ: Awọn kalori 413, ọra 12% (5.5 g; 1.9 g ti o kun), 74% awọn kabu (76 g), amuaradagba 14% (14.5 g), 7 g fiber, 387 mg kalisiomu.

5 2 gbogbo waffles-ọkà (Eggo Nutri-Grain Multi-Bran) pẹlu omi ṣuga oyinbo 2 tablespoons

Tii Chai Ọra: Darapọ 1/2 ago brewed chai tea, 1/2 cup wara ti ko sanra ati oyin sibi kan.

1 kiwi ti ge wẹwẹ

Dimegilio Ounjẹ: Awọn kalori 411, 11% sanra (5 g; 1 g ti o kun), 80% carbs (82 g), 9% amuaradagba (9 g), okun 8 g, kalisiomu 212 miligiramu.

AWỌN ỌJỌ ỌJỌ

1 Mu Trout on Pumpernickel: Whisk jọ 1 tablespoon sanra-free mayonnaise ati 1 teaspoon kọọkan ge alabapade dill ati horseradish; tan lori 1 bibẹ pẹlẹbẹ ti akara pumpernickel; oke pẹlu 3 iwon mu ẹja, 1/4 ago kukumba tinrin tinrin ati keji bibẹ pẹlẹbẹ ti akara.

1 wẹwẹ beefsteak tomati drizzled pẹlu 1 teaspoon balsamic kikan

2 oranges ẹjẹ

Dimegilio Ounjẹ: Awọn kalori 451, 15% sanra (7.5 g; 2 g ti o kun), 60% carbs (68 g), amuaradagba 25% (28 g), okun 11 g, kalisiomu 276 miligiramu.

2 Saladi Lentil Gbona: Darapọ a19-ounjẹ le Progresso 99% Ọra Ọfẹ Lentil Bimo ati 1/2 ago iresi brown lẹsẹkẹsẹ ti a ko jin ni ekan kan ati microwave lori giga fun iṣẹju marun; jẹ ki duro fun iṣẹju 5; ṣafikun ago 1/4 kọọkan awọn Karooti diced ati ata Belii alawọ ewe, 1 tablespoon ọti -waini pupa, iyo ati ata; síwá pẹlu kan orita. Sin lori awọn ewe saladi pupa meji.

Pẹpẹ eso ti o tutu (Dole tabi Edy's)

Iwọn Ounjẹ: Awọn kalori 555, 10% ọra (6 g; 0 g po lopolopo), 72% awọn kabu (100 g), amuaradagba 18% (25 g), 18 g fiber, 30 mg kalisiomu.

3 Saladi Salmon: Darapọ 6-ounce can salmon, 1/4 ago minced pupa alubosa, 2 tablespoons mayonnaise-free sanra ati 1 teaspoon Dijon; dapọ daradara ati ki o sin lori 2 ago ọmọ ewe owo.

2 akara rye akara (Beefsteak Hearty Rye) dofun pẹlu 2 tablespoons ọra-free ọgba-Ewebe ipara warankasi

2 plums

Iwọn Ounjẹ: Awọn kalori 477, 22% ọra (11.6 g; 2.5 g ti o kun), 47% carbs (56 g), 31% amuaradagba (37 g), 7 g fiber, 675 mg kalisiomu.

4 Soy BLT: Microwave 4 ege soy ẹran ara ẹlẹdẹ (Lightlife Smart Bacon) ni ibamu si awọn itọnisọna package (titi di agaran); tan 1 bibẹ pẹlẹbẹ gbogbo-alikama (Iyanu Ti o dara Hearth Stoneground 100% Gbogbo Alikama) pẹlu teaspoons 2 soy mayonnaise (Vegenaise); oke pẹlu ẹran ara ẹlẹdẹ ti a ti jinna, diẹ pupa Boston tabi awọn ewe letusi Romaine, awọn ege tomati 3 ati bibẹ pẹlẹbẹ keji ti akara lati ṣe ounjẹ ipanu kan.

1 mango ti a ti ge wẹwẹ

Dimegilio Ounjẹ: Awọn kalori 377, 23% sanra (9.6 g; 1 g ti o kun), 60% carbs (57 g), amuaradagba 17% (16 g), okun 7 g, kalisiomu 121 miligiramu.

5 Ata ìrísí dudu (Àfonífojì Ilera, package 2.36-haunsi, ti nso awọn iwon 15 nigbati o ti pese)

1 eerun odidi-ọkà (Awọn adiro adayeba)

1 ago ge letusi Romaine pẹlu 1/4 ago eso kabeeji pupa ti a ge ati 2 tablespoons 2 ti ko ni ọra ti Itali tabi wiwọ warankasi buluu (Wish-Bone)

1 papaya ti wọn wọn pẹlu awọn teaspoons 2 oje orombo wewe tuntun

Dimegilio Ounjẹ: Awọn kalori 584, 4% sanra (2.6 g; 0 g ti o kun), 78% carbs (114 g), amuaradagba 18% (26 g), okun 19 g, kalisiomu 249 miligiramu.

ALE JE MARUN

1 Salmon Poached Pẹlu Obe Lẹmọọn-Caper: Ninu obe nla kan, bo fillet salmon-5-ounce pẹlu omi. Mu wá si sise, lẹsẹkẹsẹ yọ kuro lati ooru; jẹ ki duro 10 iṣẹju. Sisan; firiji. Nigbati o ba ṣetan lati sin, whisk papọ 1/4 ago ipara ekan ti ko ni ọra, awọn teaspoons 2 kọọkan oje lẹmọọn titun ati awọn capers ti o gbẹ, iyo ati ata; sibi obe lori iru ẹja nla kan.

1/2 ago sisun iresi brown lẹsẹkẹsẹ (Uncle Ben's)

1 ife owo ti a ti yan

Dimegilio Ounjẹ: Awọn kalori 504, 19% sanra (10.4 g; 1.9 g ti o kun), 45% carbs (57 g), amuaradagba 36% (45 g), okun 8 g, kalisiomu 410 miligiramu.

2 Gazpacho Pẹlu Crabmeat Lump: Ninu idapọmọra tabi ẹrọ isise ounjẹ, purée titi ti o fi fẹẹrẹ (fi diẹ ninu awọn ege ti o tobi) 2 awọn tomati ti a ge, 1/2 ago oje tomati, 1/2 ata ata Belii, 1/3 ago kukumba ti a ti ge, clove ata 1 , 2 teaspoons ge cilantro titun, 1 teaspoon lulú ata, ati 1/4 teaspoon iyo kọọkan iyo ata. Tú sinu ekan aijinile; oke pẹlu 1/3 ago alabapade tabi fi sinu akolo (ounjẹ 6) crabmeat.

1 eerun gbogbo-ọkà (Awọn adiro Adayeba tabi ami ile itaja agbegbe) pẹlu awọn teaspoons 2 margarin ina ti ko ni ọra (Ileri)

2 agolo ọya ti o dapọ pẹlu awọn tablespoons 2 kọọkan: warankasi feta ti o fọ (ọra ti o dinku ti o ba le rii) ati wiwọ Catalina ti ko sanra (Kraft)

Iwọn Ounje: Awọn kalori 437, 26% ọra (12.5 g; 6 g ti o kun), 45% awọn kabu (49 g), amuaradagba 29% (32 g), 11 g fiber, 407 mg kalisiomu.

3 Spaghetti Bolognese (wo ohunelo ti o ni ibatan)

1 ago kọọkan zucchini ti ge wẹwẹ ati elegede ofeefee (jẹ aise tabi makirowefu ni giga fun iṣẹju meji); fi iyo ati ata.

Dimegilio Ounjẹ: Awọn kalori 411, 14% sanra (6.4 g; 1 g ti o kun), 66% carbs (68 g), 20% amuaradagba (21 g), okun 13 g, kalisiomu 113 miligiramu.

4 Millet-Quinoa-Cashew Kugel Pẹlu Apple-Balsamic Drizzle (wo ohunelo ti o ni ibatan)

2 agolo broccoli ti o ti gbẹ, 2 awọn obe soybeans ti a ti jinna (Oko Cascadian, ni opopona firisa), ti a fi pẹlu

1 teaspoon epo olifi, iyo ati ata.

Iwọn ijẹẹmu: Awọn kalori 592, 31% sanra (20.4 g; 3.8 g ti o kun), 52% carbs (77 g), amuaradagba 17% (25 g), okun 16 g, kalisiomu 234 miligiramu.

5 Ewa Didun ati Risotto Alubosa (wo ohunelo ti o ni ibatan)

Crostini tomati ti o gbẹ ni oorun: Oke bibẹ pẹlẹbẹ toasted akara ẹyin pẹlu awọn teaspoons 2 pesto tomati ti o gbẹ (Contadina)

Iwọn Ounjẹ: Awọn kalori 498, 28% ọra (15.5 g; 5.5 g ti o kun), 59% carbs (73 g), amuaradagba 13% (16 g), 7 g fiber, 105 mg kalisiomu.

ACKNÌYÀN MIVEJÌ

1 5 awọn ọra-alikama gbogbo-alikama (Awọn ọra Triscuits ti dinku) pẹlu 1 haunsi mu warankasi mozzarella

Iwọn Ounjẹ: Awọn kalori 153, 36% ọra (6 g; 3 g ti o kun), 43% awọn kabu (16.5 g), amuaradagba 21% (8 g), 3 g fiber, 190 mg kalisiomu.

2 Saladi eso ọra: Soko papọ 1/2 ago melon cubed honeydew kọọkan, awọn ọsan wedges ati eso ajara pupa, 1/2 ago lowfat vanilla yogurt (ibi ifunwara tabi soy) ati teaspoon 1 mint ge.

Iwọn Ounjẹ: Awọn kalori 224, ọra 8% (2 g; 1 g ti o kun), 81% awọn kabu (45.5 g), amuaradagba 11% (6 g), 3 g fiber, 247 mg kalisiomu.

3 1/2 ago kekere warankasi ile kekere ti a dapọ pẹlu 1 teaspoon gbigbẹ idapọ ẹfọ (Ibi ipamọ afonifoji Farasin); sin pẹlu 2 fennel stalks ati 5 omo Karooti.

Dimegilio Ounjẹ: Awọn kalori 133, 11% sanra (1.6 g; 1 g ti o kun), 42% carbs (14 g), amuaradagba 47% (15.5 g), okun 4 g, kalisiomu 123 miligiramu.

4 Paketi 1 ti a pese sile tofu miso bimo (Kikkoman) pẹlu awọn igi akara sesame mẹrin (Bakery Barbara)

1 igi kekere eso igi gbigbẹ oloorun-raisin granola (Kellogg's)

Dimegilio Ounjẹ: Awọn kalori 128, 19% sanra (2.7 g; 0 g ti o kun), 64% carbs (21.4 g), amuaradagba 17% (5.5 g), okun 1 g, kakiri kalisiomu.

5 Awọn kuki eso ajara oatmeal 3 ti ko sanra (Ijogunba Pepperidge) pẹlu 1/2 ago rasipibẹri sorbet (Häagen-Dazs)

Iwọn Ounjẹ: Awọn kalori 240, 0% sanra, 97% awọn kabu (58 g), amuaradagba 3% (1.8 g), 1 g fiber, 0 mg kalisiomu.

Atunwo fun