1 - Zipatso Zatsopano ndi Yogurt Yachigiriki
Izi sizikanakhala zophweka. Tsamba basi ya 5.3-oz. Chophimba cha vanila opanda mafuta Greek yogurt mu mbale, ndi pamwamba ndi 3/4 chikho raspberries, 1/2 chikho akanadulidwa Fuji apulo, 1/4 oz. (pafupifupi 1 tbsp.) walnuts odulidwa, ndi 1 tsp. mini yokoma chokoleti chips.
(Makilogalamu 264, mafuta a 6.5g, 59mg sodium, 37.5g carb, 8g fiber, 26g shuga, 16.5g mapuloteni)
Sinthani izi: Kuti mukhale otentha, pitani ndi yogiti ya pichesi, chinanazi, mango, kokonati yokometsetsa, ndi ma chokoleti oyera a chokoleti. Zili ngati mchere wa chakudya cham'mawa. Njira ina? Gwiritsani ntchito tchizi tating'onoting'ono ta mafuta omwe mulibe calorie sweetener mmalo mwa yogurt.
5 Zowonjezera Zakudya Zosakaniza Kudyetsa Zakudya Zanu
2 - Fruity Green Smoothie
Kodi mukuwopa kuyesa smoothie yokhala ndi veggies? Musakhale. Zokoma za uyu. Sakanizani kapu 1 sipinachi, 1 chikho cha mapeyala osungunuka (thawed pang'ono), 1/2 chikho chochepetsedwa, nthochi ya 1/2 ya vanila soymilk, 1/2 chikho chosafuta mafuta a yogaluki Greek yogamu, ndi 1/2 chikho chosweka madzi (kapena 3 -4 zida zachitsulo). Zinyengeni, ndipo slurp it down.
(Makilogalamu 281, mafuta olemera 1g, sodium 134mg, carbu 51.5g, fiber 5.5g, shuga 36.5g, mapuloteni 19.5g)
Sinthani izo: Mukuganiza kuti ndizovuta ? Gwiritsani ntchito kale mmalo mwa sipinachi! Kenaka onjezerani zipatso zosakanizidwa m'malo mwa mapichesi ndi nthochi.
Zina Zochepa-Kalori Smoothie Maganizo
3 - Overnight Oatmeal Parfait
M'malo mophika oats anu m'mawa, yesani njirayi yopanda usiku. Mu mtsuko wamakono kapena mbale, sakanizani 1/2 chikho chakale chophika, 1/2 chikho chosakanizidwa ndi mkaka wa amondi, 1/4 tsp. sinamoni, paketi ya sweetener-calorie sweetener, ndi mchere wa mchere. Kenaka, kanizani ndi refrigerate kwa maola 8, mpaka oats ali ofewa ndipo atenga madzi ambiri. M'maŵa, yikani oatmeal ndi 1/2 chikho chopanda mafuta mafuta a yogaluki ndi 2/3 chikho chachitsulo chosakaniza.
(Mafuta okwanira 322, mafuta olemera 4.5g, sodium 144mg, carbu 51.5g, 6,5g fiber, shuga 19g, mapuloteni 20.5g)
Sinthani izo: Yesani zonunkhira zamatchi m'malo mwa sinamoni, sitiroberi yogurt mmalo mwa vanila, ndi nthochi m'malo mwa strawberries. Kapena sungani sinamoni, koma gwiritsani ntchito mapepala a yogayiti ndi zigawo za Chimandarini zamagulu.
Mmene Mungapangire Oatmeal Kukula
4 - Letesi 'n Lox
Kondani lingaliro la bagels ndi kusuta salimoni, koma osati makina onse a carby? Yesani chakudya chamadzulo cham'mawa m'malo mwake. Phulani supuni ya mafuta ochepetsetsa otsekemera pa tchire 3 masamba-akuluakulu a letesi la Roma. Sakanizani ndi 1/4 tsp. Mchere wothira ndi mandimu, komanso pamwamba ndi 2 oz. kalembedwe ka fodya kusuta nsomba. Onjezerani 1/4 chikho chofewa chokoma, chochepetsetsa pang'ono, nkhaka, ndi 2 tbsp. sliced tomato wouma dzuwa. Manga ndi kusangalala!
(Ma calories 165, mafuta olemera 8.5g, 870mg sodium, 10.5g carb, 2,75g fiber, sugar 3.5g, mapuloteni 15g)
Sinthani izo: Ndikulakalakabe bagel? Fufuzani maofesi a bagel ndi makilogalamu 110 kapena osachepera. Kenaka khalani ndi nkhope yoyang'anika, yophimbidwa ndi zovuta.
Kudzaza Chakudya Chakudya Chakudya Chakudya Chakudya Chotsitsimula
5 - Cereal Bowl yaikulu
Wopenga za chimanga chozizira, koma osati zazing'ono? Tsamba langa lili ndi kukula kwakukulu kopanda kalori yaikulu. Phatikizani chikho chimodzi chikhomodola tirigu, chikho chimodzi chikhomodola mpunga wa mpunga, chikho cha 1/2 chikhomerera chimanga cha chimanga, ndi 1/4 chikho chapamwamba-fiber bran cereal. Chotsani ndi 1/4 chikho cha blueberries ndi 1 chikho kuwala vanila soymilk.
(Mafuta okwana 286, mafuta a ma 3g, 253mg sodium, 60g carb, 10g fiber, sugar 12g, mapuloteni 12g)
Sinthani izi: Sinthani zipatso za zipatso zatsopano: peyala wodulidwa, nthochi yachitsulo, kapena strawberries. Gwiritsani ntchito mbewu ya chimanga monga maziko anu, ndipo yikani tirigu wochepa kwambiri m'malo mwa odzitukumula. Puloteni yowonjezera, whisk vinyo wambiri wa mapuloteni mu mkaka.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!