1 - Broccoli Cole Slaw
Kana iwe usingazivi broccoli slaw, heino chibvumirano: Iko kusanganiswa kwebruccoli shits, shroti, uye kabichi, uye zvakanyatsojeka sezvo zvine utano! Iyo inenge yakanyorova kusvikira yakanyorova, inoita chishamiso chinotapira sodha. Kana yakadzingwa nesadhi yakagadzika, inoita yummy side dish neyo yakawanda yekutengesa. Icho inzira zvakare nyore yekugadzira nyamaloaf . Tsvaga muzvikamu zvezvibereko-zvinouya mumabhagi pamwe nemapurasitiki epurasitiki.
1 mukombe: 25 makori, 0g mafuta, 25mg sodium, 5g carbs, 3g fiber, 2g shuga, 2g protein
2 - Zvimwe-Zvimwe-Zvakashata kana zvakasvibiswa Nyama
Ground nyama ndiyo inowanikwa mumhuri dzakawanda, asi mhando dzisina kururama dzinogona kunge dzine mafuta. Mukutaura kwenyika yemombe, tarisa kune avo vakanyorwa zvakanyanyisa, vane 4% mafuta kana pasi. Inogonawo kunyoreswa se 96% yakaonda. Kana iri kuuya kuTurkey, enda kune miviri yakaonda, ine 7% mafuta kana pasi (93% yakashata). Kunyange zvazvo kuwedzera-kuonda turkey kuripo, kunowanzova yakaoma kwazvo, ndicho chikonzero ndinokurudzira mutsipa wakaonda.
4 oz. mbiriso yakasvibira yakawanda yemombe: 145 makorikori, 5g mafuta, 71mg sodium, 0g carbs, 0g fiber, 0g shuga, 23,5g mapuroteni
4 oz. yakasvibirira yakashata pasi turkey: 160 makorikori, mafuta ma55g, 92mg sodium, 0g carbs, 0g fiber, 0g shuga, 22,5g mapuroteni
3 - Takagadzirira-ku-Kudya Miti uye Zvibereko
Isu tose tine nguva iyo patinoda kuisa mupfungwa, uye zviri nyore kusvika kune zvese zvakagadzirira kuenda: kazhinji pakapetwa zvidye zvisina kufanana sezviputi nekiki.
Kuva nechokwadi kuti miriwo uye kugadzirira-ku-kudya michero yakakwana kwezviitiko izvi, pamwe chete nezvimwe zvinonaka zvekudya zvingasave iwe usingadyi . Kana kusununguka kwakakosha zvikuru, tenga mishonga nemichero izvo zvatove zvakatswa. Kana bhajeti ichinyanya kukosha, tenga zvigadzirwa zvakakwana, asi shandisa nguva yakawanda pavhiki, uchigadzirisa.
Vamwe vandinoda? Jicama matanda, tsvuku tsvuku tsvuku, Fuji apula, uye mango chunks.
4 - Fat-Free Plain Greek Yogurt
Taura nezvekuwanikwa kweprotini-packed! Chii chinonyanya kukosha ndechekuchinja kwayo. Iko kushandiswa kukuru kwekrimu yakasvibirira, yakakwana sechando chekugadzirisa zvinokonzera (edza kushandisa mune zvishoma ranch seasoning mix), uye yakakosha sechinhu chakakosha muchingwa chinonaka chekudya kwekudya.
Kana iwe uchifunga kuti yakanyanya kuoma, ingoerekana uchinge waunoda iwe kwete-calorie sweetener kana kuisa spice iyo ne salsa kana michero. Kunyange zvakadaro haikwanisi kutora tart flavor? Endai nenzira dzakanakisa, dzakanaka.
Yeuka kuti mukaka wose uye 2% yogurt yogiriki inotarisa zvakanyanya kufanana ne 0% isina mafuta. Verenga mavara zvakanyatsonaka!
6 oz: 100 makori, mafuta gumi, 70mg sodium, 7g carb, 0g fiber, 7g shuga, 17,5g mapuroteni
5 - Dzimba Dzimba Zvokudya Tofu Shirataki Dhiyabhorosi Mushonga
Pasita vanoda, teererai! Pamakori 10 chete pakushanda (20 makirogiramu pamabhagi), izvi zvisikwa upenyu hunochinja. Vashandise kuti vaite shanduro dzisina mhosva dzisina fettuccine Alfredo, pesto pasta, nezvimwewo. Nokuda kwemigumisiro yakanakisisa, raira uye usuke 'em. Zvichidya, uye gadzira mu skillet kuti ubvise unyoro hwakawanda sezvinobvira (kuomeswa zvakanaka chinhu chikuru).
4 oz. (1/2 bag): 10 makorikori, 0.5g mafuta, 15mg sodium, 3g carbs, 2g fiber, 0g shuga, <1g protein
6 - Chiedza String Cheese
Mapurotini-akazara zvokudya zvinonaka kuti uchengetedze nzara yako yakagadzikana pakati pezvokudya, uye izvi zvidzora-chengetwa cheti zvidzitiro inzira inofadza yekudzivisa kubuda. Pair imwe yeiyo yakagadzirira-ku-kudya yakagadzirwa nokuda kwekudya kukuru. Iwe unowana piriniti imwe-mapuroteni uye fiber!
Uye heino chiito chinozivikanwa chekambo chese: Isa pfuti mumushandi wekudya kana blender uye une chikamu chakanaka chechesi yakasvikwa / yakakodzwa kuti upe pizza, mapepa ematehwe, kana nzvimbo ipi neipi yaunoda kushumira imwe chekizi . Kwete blender? Hapana dambudziko! Ingovhomora tambo yetizi, uye zvisinganetsi kuvhara.
1 tsvimbo: 60 makoriori, 2.5g mafuta, 190mg sodium, 1g carbs, 0g fiber, 0g shuga, 7g protein
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!