Eto ounjẹ pipadanu iwuwo tuntun rẹ

Akoonu

• Atunwo fun

3 IWURO

1 1/2 ago Gbogbo-Bran cereal adalu pẹlu 1/2 ago Lapapọ arọ kan ati ki o kun pẹlu 1/2 ago wara nonfat ati 1/2 ago ti ge awọn strawberries

1 bibẹ tositi odidi-ọkà pẹlu awọn teaspoons 2 ti o din-din-sanra epa

Dimegilio Ounjẹ: Awọn kalori 352, 15% sanra (6 g; 1 g ti o kun), 68% carbs (60 g), amuaradagba 17% (15 g), okun 17 g, 531 miligiramu kalisiomu, irin mg 18, 631 mg sodium.

2 2 tutunini odidi-ọkà waffles pẹlu 1 tablespoon Maple omi ṣuga oyinbo

papaya ege 1

Dimegilio Ounjẹ: Awọn kalori 455, 10% sanra (5 g; 1 g ti o kun), 84% carbs (96 g), amuaradagba 6% (7 g), okun 13 g, kalisiomu miligiramu 139, irin miligiramu 1, 421 mg iṣuu soda.

3 Apricot-Cinnamon Oatmeal: Darapọ ninu ọpọn-ailewu makirowefu 3/4 ago oatmeal ti ko ni, 1 1/2 ago wara ti ko sanra, 1 pitted ati diced apricot, ati 1/2 teaspoon eso igi gbigbẹ oloorun; makirowefu lori awọn iṣẹju 2 giga, titi ti omi yoo fi gba.

1 agolo cubed cantaloupe

Dimegilio Ounjẹ: Awọn kalori 437, 10% sanra (5 g; 1 g ti o kun), 68% carbs (74 g), amuaradagba 22% (24 g), okun 9 g, 521 miligiramu kalisiomu, irin miligiramu 4, 207 mg sodium.

3 OUNJE

1 Hummus Sandwich: Darapọ ni idapọmọra 15-haunsi le awọn ewa garbanzo (ti o gbẹ), idaji 15-ounce le awọn ewa funfun (ti a fi omi ṣan ati ti a fi omi ṣan lati yọ iyọ kuro), tahini tablespoons 2, ata ilẹ clove 1, 1/4 cup omi ati 1 tablespoon alabapade lẹmọọn oje; purée titi dan. Tan 1/4 ife ti adalu lori bibẹ pẹlẹbẹ 1 ti gbogbo akara ọkà; oke pẹlu awọn ege tomati 2, awọn ewe saladi pupa meji ati bibẹ pẹlẹbẹ keji (ṣura hummus ti o ku ninu apoti ti a fi edidi ninu firiji).

1/3 ago soybeans boiled (edamame), shelled ati ti igba pẹlu 1/4 teaspoon iyo

2 Mandarin oranges tabi 1 osan

Dimegilio Ounjẹ: Awọn kalori 513, 21% sanra (12 g; 2 g ti o kun), 55% carbs (71 g), amuaradagba 24% (31 g), okun 18 g, 387 miligiramu kalisiomu, irin miligiramu 10, 932 mg soda.

2 Saladi Pinto Bean Pẹlu Tuna: Darapọ ninu ekan kan 15-haunsi le awọn ewa pinto (fi omi ṣan ati ti o gbẹ),

8-haunsi le ge awọn ewa alawọ ewe (ti a fi omi ṣan ati ti o gbẹ), 6-haunsi le tuna (ti o gbẹ), tablespoons 2 minced sisun ata pupa (lati inu idẹ 7-ounce), 1 tablespoon pupa-waini ọti, ati iyo ati dudu ata lati lenu. . Pin ni idaji; ni ipamọ idaji fun ọjọ miiran.

Awọn eerun Oka Ti A Ṣe Pẹlu Guacamole: Ge tortilla agbado 1 sinu awọn ege mẹrin ki o gbe awọn wedges si iwe yan; beki ni 400 ° F fun iṣẹju 5, titi agaran ati wura; gbe segbe. Darapọ ninu idapọmọra tabi ẹrọ isise ounjẹ 1 peeled ati piha piha, idaji ti 15-haunsi le awọn ewa funfun (drained), 1 tablespoon alabapade oje orombo wewe ati ata ilẹ clove 1. Purée titi ti o fẹrẹ jẹ dan; aruwo ni 1 tablespoon ge alabapade cilantro; akoko lati lenu pẹlu iyo ati ata. Sin 1/4 ife guacamole pẹlu awọn eerun igi ati ki o tọju 3/4 ago guacamole ti o ku fun King Mackerel tabi Trout Enchilada brown-bag ọsan ni oju-iwe 164 (fipamọ sinu apo edidi ninu firiji).

Iwọn Ounjẹ: Awọn kalori 469, 25% ọra (13 g; 3 g po lopolopo), 45% carbs (53 g), 30% amuaradagba (35 g), 17 g fiber, 185 mg calcium, 7 mg iron, 89 mg soda.

3 Sandwich Tọki ajewebe: Bibẹ pẹlẹbẹ 1 ti akara gbogbo-ọkà pẹlu eweko oyinbo oyinbo oyinbo 1 tabi eweko Dijon, agolo soyi meji, awọn ege kukumba 3, ewe ewe oriṣi pupa ati bibẹ pẹlẹbẹ keji.

8-ounce eiyan lowfat wara (eyikeyi adun)

1 kiwi ti ge wẹwẹ

Dimegilio Ounjẹ: awọn kalori 462, 8% sanra (4 g; 2 g ti o kun), 67% carbs (77 g), amuaradagba 25% (29 g), okun 9 g, 623 miligiramu kalisiomu, irin miligiramu 2, 748 miligiramu iṣuu soda.

3 AJELE

1 Kasha ati Pasita Pẹlu Lemon Pesto (wo ohunelo ti o jọmọ)

1 ago omo owo ewe dofun pẹlu 2 tomati ege ati 1 tablespoon sanra-ọra Itali Wíwọ

Dimegilio Ounjẹ: Awọn kalori 467, 30% sanra (16 g; 3 g ti o kun), 56% carbs (65 g), amuaradagba 14% (16 g), okun 8 g, 160 miligiramu kalisiomu, irin mg 4, 775 mg sodium.

2 Salmon Gingered Pẹlu Quinoa ati Chard Swiss (wo ohunelo ti o ni ibatan)

Steamed Acorn Squash: Idaji 1 elegede acorn ati yọ awọn irugbin kuro; gbe 1 teaspoon epo olifi ni idaji kọọkan ati bi won ninu lati ma ndan; akoko inu pẹlu iyo ati ata; ibi halves, ge ẹgbẹ soke, ni kan makirowefu-ailewu satelaiti ati ki o bo pẹlu ṣiṣu ewé; makirowefu lori awọn iṣẹju 5 giga, titi di tutu; jẹ ki duro iṣẹju 5 ṣaaju ṣiṣe. Ṣura ọkan ninu awọn halves fun ounjẹ ọsan ọla.

Iwọn Ounjẹ: Awọn kalori 461, 25% ọra (13 g; 2 g po lopolopo), 49% carbs (56 g), 26% amuaradagba (30 g), 12 g fiber, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 King Mackerel tabi Trout Enchiladas (wo ohunelo ti o ni ibatan)

Iresi kumini: Darapọ ni ekan-ailewu makirowefu 1/2 ife ti n yara jisi brown brown, 1/2 ife omi ati 1/2 teaspoon ilẹ kumini. Bo pẹlu ṣiṣu ati makirowefu lori awọn iṣẹju 5 giga; jẹ ki duro fun iṣẹju 5; fluff pẹlu kan orita.

1 ago steamed broccoli raab tabi broccoli florets

Dimegilio Ounjẹ: Awọn kalori 645, 31% sanra (22 g; 5 g po lopolopo), 44% carbs (71.5 g), amuaradagba 25% (40 g), okun 20 g, kalisiomu 231 mg, irin miligiramu 3, 1,958 mg iṣuu soda.

3 IPANU

1 7 Din-Fat Triscuits pẹlu warankasi soyi iwon 2, Karooti ọmọ 10

Dimegilio Ounjẹ: Awọn kalori 232, 12% sanra (3 g; 0.5 g ti o kun), 57% carbs (33 g), amuaradagba 31% (18 g), okun 5 g, 437 miligiramu kalisiomu, irin mg 3, 679 mg soda.

2 6-haunsi eiyan soy wara, 1 haunsi blanched almonds

Dimegilio Ounjẹ: Awọn kalori 299, 39% sanra (13 g; 1 g ti o kun), 46% carbs (34.5 g), amuaradagba 15% (11 g), okun 6 g, 100 miligiramu kalisiomu, irin miligiramu 3, 40 miligiramu iṣuu soda.

3 1/2 ago lowfat fanila yinyin ipara tabi tutunini wara, 1 ago pupa àjàrà

Iwọn Ounjẹ: Awọn kalori 273, 10% ọra (3 g; 2 g ti o kun), 77% awọn kabu (52.5 g), amuaradagba 13% (9 g), 2 g fiber, 251 mg calcium, 1 mg iron, 60 mg sodium.

Atunwo fun