Etsa lijo ntle le ho fetola setofo
Ke mang ea nang le nako-kapa esita le takatso ea ho ema holim'a setofo se chesang? Tlosa lijo tsena tse sa khoneheng, tse sa pheha ka nako leha e le efe! Lijo tsa lijo ha lia ka tsa latsoa haholo. Libaka tse 'nè tseo ke li ratang ka ho fetisisa ha ho na lijo tsa motšehare le lijong tsa lijo tsa motšehare. (FYI: Liprotheine tse sa phehoang li pholosa bophelo!)
Greek Salad ka Jar
Lijo tsena ha li phehoe habonolo ho feta nako. Tlatsa lipitsa tsa mason ebe u li pata firiji, ebe u tšoara e mong ho ea hoseng. Mason linkho ke motsoalle ea molemo ka ho fetisisa ea jang- Ke ka lebaka lena ! Bophelo bo botle ha boa lokela ho ba thata!
1. Mantle a mason a boholo-holo, a nang le quart e kholo, kopanya likhaba tse 2 tsa veine e khubelu, apara likomkomere, 1/2 senoelo ea tomate, 'me litepisi tse 2 li khethoe eiee e khubelu.
2. Holimo ka li-ounces tse 4 tse phehiloeng le tse khethiloeng, tse sa phekolehang, khoho ea phofo e fokolitsoeng, lijo tse nang le likhase tse 1 tse hahiloeng kalamata kapa li-olives tse ntšo, le linoelo tse 2 1/2 tse khethiloeng lettuce la Roma. Koahela le refrigerate.
3. Ha u se u itokiselitse ho ja, fa nkho ho sisinyeha, 'me u kene ka har'a sekotlolo se seholo-kapa se jang ka nkho!
Kakaretso eohle: lik'hilojule tse 286, 10,5g mafura (2g a lula fatše), sodium 800mg, 15g carbs, 4g fiber, tsoekere ea 7.5g, protheine ea 35g
Sejo se setle sa Thai-Style No-Cook Stir-Fry
Nka "monate" ka mokokotlo ka motsoako oa boselamose: broccoli coleslaw! Ke phetoho e kholo ea li-noodle ka moqhoqho o pholileng o pholileng. Ho feta moo, ke khetho ea veggie e bolokang nako ea ho pheha!
Ho ts'oaroa ka mongobo oa peanut oa Thai, o kopantsoe le li-add-ins tse monate, ke lijo tse kholo ka ho fetisisa! (Ho ipolela: Ka linako tse ling ke ja li-servings tse peli ka nako e le 'ngoe.)
1. Fumella ka ho kopanya 1/4 senoelo se nang le mafura a tlaase a Thai a apere kapa a le mongobo, litepisi tse 2 tse entsoeng ka veine ea raese, le 1/2 teaspoon e khubelu ea pepere.
2. Sejana se seholo, kopanya mokotla o mong oa bo-12 ounce (hoo e ka bang likotlolo tse 4) sejo sa broccoli, li-ounces tse leshome tse phehiloeng le tse khethiloeng tse se nang letlalo, likopi tse 2 tse tsoekere (halofo), le 1/4 senoelo sa cilantro e khethiloeng.
3. Eketsa motsoako oa spaghetti sekotlolo se seholo mme u akhote ho apara. Koahela le refrigerate ho fihlela ho qhibiliha, bonyane metsotso e 15.
1 / 4th recipe (hoo e ka bang likotlolo tse 1 1/2): lik'hilojule tse 165, mafura a mafura a 3g (0.5g a lula fatše), sodium ea 440mg, 14g carbs, 4g fiber, tsoekere e 7g, protheine ea 22g
Saladi ea Tuna e Nonneng
Hangata salate ea tuna e tletse ka mafura a mafura empa ha e na phetolelo ena e khanyang! Ho phatloha ka litholoana, ke salate e phethehileng e nang le protheine.
1. Khabareng e nang le sekoahelo, kopanya sekoti se le seng sa 2.6-ounce poka albacore tuna ka metsi, 1/4 senoelo sa apole e tšolotsoeng, senoelo sa 1/4 senoelo se khubelu sa morara, 1/4 senoelo sa likomkomere tse hahiloeng, litepisi tse 2 tse monate li-cranberries tse omisitsoeng, 'me 1 tablespoon ea 1/2 e khanyetsa mayonnaise. Kopanya hantle.
2. Pele o ja, likhase tse 4 tsa lettuce le motsoako oa tuna. Haeba u rata, robala ka vinaigrette ea balsamic e khanyang.
Kakaretso eohle: lik'hilojule tse 275, 8g mafura (1g a lula fatše), 477mg sodium, 33g carbs, 6g fiber, tsoekere ea 22,5g, protheine ea 21g
Khase e Nkhang e Ntle le Khale Turkey Koahela
Fetola li-carby tse tšoeu bakeng sa li-torba tse phahameng. O ka kenyelletsa lisebelisoa tse ling tse ngata ka har'a sekoahelo ho fapana le sandwich.
1. Fumana ka botlalo litepisi tse tharo tse entsoeng ka makotikoting a mongobo (a tšolotsoeng 'me a hlatsoe). Eketsa 1 ounce (hoo e ka bang 2 tablespoons) mashed avocado le dash ea sauce e chesang (kapa ho feta ho latsoa). Kopanya hantle.
2. Ka sekotlolo se senyenyane, senya senoelo sa 1/4 se kopantsoe le coleslaw le lero la 1 la teaspoon lero.
3. Beha sesebelisoa se seholo-tse kholo tsa phofo ea tortula (lik'hilojule tse 110 kapa ka tlaase) ka poleiti. Hasanya motsoako oa bean-avocado ka bohareng. Holimo le li-ounces tse 2 (likarolo tse ka bang 4) tse fokotsoeng tse fokolitsoeng-karolo ea 97 lekholong ea sodium ho ea ho karolo ea 98 lekholong ea mafura a mafura a mafura, oli ea lime-coleslaw le litepisi tse 2 tse entsoeng ka tamati.
4. Fela ka mahlakoreng a tortilla 'me ue tiise ka thata ho potoloha.
Kakaretso eohle: lik'hilojule tse 258, 7,5g mafura (1g a lula fatše), 775mg sodium, 35.5g carb, fiber ea 10.5g, tsoekere ea 3.5g, liprotheine tse 21g
Bonase: Leka 5 ho bonolo, ha ho na lijo tsa ho itlosa lijo tse kileng tsa pheha !
Bakeng sa lirepepe tse se nang molato, lijo tse fumanoang, lits'ebeletso tsa maqheka, le ho feta, ngolisa mahala mahala ea imeile kapa u etela Hungry Girl!