Pezani chakudya cham'mawa chodyera kuti muthandizidwe
Mumakakamizidwa kuti mukhale m'mawa, koma izi sizikutanthauza kuti mumayenera kuti mudye chakudya chamadzulo. Ndi nthawi yoti musiye kudya chakudya cham'mawa! Malingaliro a kadzutsa ka 300 a kalori ndi abwino, ofulumira komanso osavuta kukonzekera.
15 Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Cha
Njira yabwino kwambiri yodyera chakudya chamadzulo, chakudya chamadzulo m'mawa uliwonse ndi kukonzekera chakudya pasadakhale.
Mukhoza kukonzekera chakudya chamadzulo cham'mawa mu ora limodzi kapena Lamlungu . Kenaka muzingowatengera iwo mufiriji ndipo iwo ali okonzeka kupita pamene mwakonzeka kudya. Mukhozanso kugwiritsa ntchito malingaliro awa m'mawa.
Chakudya cham'mawa Burrito
Ngati mumakonda chakudya chamakono m'mawa, chakudya chokoma chodyera chimenechi chidzathetsa njala yanu .
- Mazira azungu, 2, adathamanga
- Tchizi tochepa kwambiri, 1 oz.
- Salsa, 2 Tbsp.
- Kotolola tirigu, 1
- 187 makilogalamu
Zakudya Zabwino Ndiponso Zapamwamba
Zakudya zam'mawazi zimadzaza ndi zowonjezera kuti zidzakuthandizani kuthetsa zilakolako zomwe nthawi zambiri zimadutsa 10 kapena 11 m'mawa.
- Instant plain oatmeal, pakiti 1
- Peyala, 1 sing'anga
- Uchi, 2 tsp.
- Maamondi, odulidwa, 1 Tbsp.
- Makilogalamu 300
Mafuta ndi Banana
Kodi muli dzino lokha? Zakudya zam'mawazi zimakhutitsa dzino lanu lokoma koma limaperekanso mbewu zonse kuti mphamvu yanu isasunthike .
- Mafuta ofunika kwambiri a mafuta, 2
- Apecans, odulidwa, 2 Tbsp.
- Banana, theka
- Makilogalamu 300
Chakudya cha Microwave
Kodi mukuyenera kukhala ndi mapuloteni m'mawa?
Sangweji iyi imapereka ma gramu 17 a mapuloteni kwa 250 kolera. Ndipo mkaka umaonjezera kwambiri!
- Jimmy Dean Akukondera Applewood Smoke Chicken Sausage, Mazira Omwe ndi Msuzi Mufin Sandwich
- Mkaka wa 1%, 4 oz.
- Makilogalamu 300
Denny's Breakfast On-The-Go
Ngati muli pamsewu ndipo mukuyenera kuima mofulumira, simudzalandira chakudya chokwanira.
Denny's ali ndi njira yabwino yowonjezera zakudya zanu pa njira.
- Zokwanira Zogulitsa Zovala za Veggie Omelet (theka)
- Muffin wa Chingerezi (palibe batala)
- Makilogalamu 300
Msuzi wa Jamba
Ngati muthamanga ndipo mukufunikira kumwa mofulumira, mudzapeza zosankha zingapo pa Jamba Muthazi kuti mukwaniritse njala yanu yammawa. Koma njira yabwino kwambiri ndi yogurt kapena oatmeal mbale.
- Strawberry Greek Yogurt Bowl
- Madzi okhala ndi mandimu
- Makilogalamu 300
Mbewu ndi Zipatso
Ma dieters ambiri amakonda chakudya, koma mtundu wa zakudya zomwe mumasankha zimapangitsa kusiyana kwakukulu. Onetsetsani kuti mutenge bokosi lonse la tirigu kuti mutenge mitsempha yomwe ingakuthandizeni kuchepa thupi .
- Nkhumba zathunthu zambewu, 1 c. (Kusankha kwanga ndi Masamba a Cascadian Honey Nut Os)
- Mkaka wopanda mafuta, 1 c.
- Blueberries, 1 c.
- Makilogalamu 300
Chophimba Chakudya Chakudya Chophika
Ndimakonda kupanga chakudya cham'mawa kunyumba ndikukhala ndi nthawi yochepa yokonzekera chakudya. Zimatengera pafupifupi mphindi zisanu ndipo nthawi zonse zimakhutitsa njala yanga. Kuti ndipange, ndimangotenga tchizi ndi nyama yankhumba mumtambo ndi kutentha mpaka tchizi usungunuke. Kenaka ndikudula apulo ndi kuika kadzutsa pa mbale kuti ndizitumikire.
- Bacon ya ku Canada, magawo awiri
- Shredded cheddar, ¼ chikho.
- Msuzi wa chimanga wofewa, 1
- Apple, 1 yaying'ono
- Makilogalamu 300
Msuzi wa Sandwich
Palibe mkate m'nyumba? Palibe vuto! Pangani zakudya zokondweretsa chakudya chamasamba ndi waffles.
- Mafuta onse a buluu amadziwika ndi:
- Uchi, 1 Tbsp.
- Tchikotchi tchizigawo, 2 Tbsp.
- Makilogalamu 284
Coffee Shop Posakhalitsa Kadzutsa
Masitolo ena a khofi amapereka oatmeal kuti mukhoza kuitanitsa ngati mukupita. Koma mukhoza kuponyanso paketi mu thumba lanu ndikukonzera chikho cha madzi otentha ndi khofi yanu. Ngati simukukonda cappuccino, yang'anani mndandanda wa zakumwa za khofi zomwe zimakonda kwambiri kudya .
- Kashi apulo sinamoni oatmeal, pakiti 1
- Pang'ono pang'ono cappuccino
- Makilogalamu 280
Zipatso ndi Mbewu
Zakudya zam'mawazi zimaphatikizapo zipatso zamtundu ndi zowonjezera zowonjezera zowonjezera zowonjezera .
- Zakudya zapamwamba zamtundu, 1 c.
- Mitengo yosakaniza, 1 c.
- Mkaka wopanda mafuta, 1 c.
- Coffee, ndi mkaka wopanda mafuta
- 260 makilogalamu
Muffin ndi Yogurt
Pitani pulogalamu yamtengo wapatali ndi chakudya chofulumira ichi. Sinthani muffin ya swawisi kuti mukhale wanyonga ngati mukufuna.
- Mbewu yonse yachingelezi ya Chingerezi
- 100-kalori zipatso-flavored Greek yogurt,
- Makilogalamu 220
Chotupitsa ndi Bacon
Nthawi zina mumangokhalira kukhumba kukoma kwa nyama yankhumba. Likani mu kadzutsa kakang'ono kadzutsa ndi kuphatikiza uku.
- Mkate wochepa wa kalori, magawo awiri
- Mtedza wa amondi, 1 Tbsp.
- Turkey nyama yankhumba , 2 magawo
- Makilogalamu 240
Smoothie yosavuta
Ngati mukufuna kutuluka pakhomo mofulumira, ponyani zinthu izi mu blender ndipo mutenge chakudya cham'mawa cham'mawa.
- Mkaka wamakono, 4 oz.
- Mafuta ochepa otchedwa Greek yogurt, 4 oz.
- Zipatso, 4 oz.
- Makilogalamu 236
Zomera ndi mbali ya supuni
Vinyo wotsekemera amathandiza kuti chakudya cham'mawa chiwoneke chophweka.
- Nthambi Youmba, 1 c.
- Mkaka wa 1%, 1 c.
- Makapu a mavwende, 1 c.
- Makilogalamu 225
Zowonjezera Zowonjezera Zowonjezera pa Zamakono Zaka 350
Ngati muli ndi malo ena ochepa okhudzana ndi chakudya cham'mawa, yesani malingaliro awa. Malingaliro okwanira a kadzutsa okwana 350 awa adzakuthandizani mpaka nthawi yamadzulo.
Apple & PB Bagel
- Thomas Bagel, yemwe ali ndi tirigu, 1, yemwe anali ndi:
- Chophimba Chokhazikika Chamtundu Chokhachi cha Skiy, 1 Tbsp.
- Granny Smith apulo, yaying'ono, 1, yodulidwa
- Makilogalamu 335
Yummy Yogurt
- Chobani Low-fat Greek Yogurt, ½ c., Yodzala ndi:
- Granola ya mafuta ochepa (osakhala zoumba), ¼ c.
- Maamondi, osungunuka, 1 tsp.
- Uchi, 1 Tbsp.
- Blueberries, ½ c.
- Makilogalamu 300
Chakudya chamadzulo cha Sandwich
- Pepperidge Farm Muliwonse wa tirigu English Muffin, 1, adagawidwa pakati ndipo anadzazidwa ndi:
- Mazira azungu, 3, adathamanga
- Sipinachi, ½ c.
- Lace ya Alps Yotchedwa Cheddar Cheese, yomwe imakhala ndi mafuta olemera, 1
- Matimati, magawo 1
- Makilogalamu 270
Idasinthidwira Oatmeal
- Lembali lokhazikika (lotsetsereka), phukusi 1, lokhala ndi:
- Mkaka wopanda mafuta, ½ c.
- Fuji apulo, aang'ono, odulidwa
- Shuga ndi shuga wofiira, 1 tsp.
- Walnuts, odulidwa, 1 Tbsp.
- Makilogalamu 255
Berry Good Waffles
- Eggo-Grain Eggo Low-mafuta Mafuta onse a tirigu, 2
- Nthambi ya Stonyfield Farm yogulitsa ya Lowfat, ¼ c.
- Froberries, ½ c.
- Masamba a mapulo, 2 tsp.
- Makilogalamu 246
South of the Border Chakudya Chakudya Chakudya
- Mazira azungu, 3, adathamanga, atakhala ndi:
- Nyemba zakuda, kutsukidwa ndi kutsanulidwa, ¼ c.
- Mafuta ochepetsetsa a Sargento Cheddar yofewa, yofiira, 1 oz.
- Salsa, 2 Tbsp.
- Makilogalamu 191
Amasowa zambiri? Sakanizani zakudya zonse zamakono, maphikidwe, ndi malingaliro .
* Kusinthidwa ndi Malia Frey, Wofufuza Wolemera Kwambiri