Litholoana tsa lehlabula li monate: li na le botsoalle bo monate, bo monate le bo nang le tekanyetso! Ha lihlahisoa li le ka nako, hangata bareki ba theola theko e le hore ba rekise lintho tse ngata pele ba tsamaea hampe. Ho feta moo, ba na le mekhoa e mengata-ba e ja e tala kapa ba shapa lijo tse monate, tse phetseng hantle. Lihlahisoa tse hlano tsa lehlabula, hammoho le diresepe tse butsoitseng bakeng sa ho etsa!
Berry Chia Breakfast Breakfast
Kakaretso eohle: 290 lik'hilojule, 10,5g mafura (1g a lula fatše), sodium ea 111mg, 37.5g carb, fiber e 14,5g, tsoekere ea 12g, protheine ea 14,5g
Lihlahla tsa fragole li na le li-superheroes tsa lehlabula. Senoelo sohle se na le lik'hilojule tse 46 feela 'me li na le vithamine C, fiber, potasiamo le antioxidants! Esita le peo e ntle ho uena-e tletse omega-3 fatty acids. Ba arole 'me u li behe ka har'a li-yummy parfait, kapa u li koale ka ntle, le lintho tse nang le ho tlatsa likhahla. E 'ngoe ea litsela tseo ke li ratang haholo ho thabela lihlahla tsa fragole li monate ona oa Berry Chia Breakfast Breakfast.
1. Karolong e ka hare ea sekotlolo kapa nkho, kopanya 1/2 senoelo sa lebese sa almonde sa vanilla se sa tsoekere, likhase tse 2 tsa li-oats, lipepo tse 2 tsa chia, litepisi tse 2 tsa vanilla protheine e nang le lik'hilojule tse ka bang 100 (ho tšoana le mofuta oa Quest) Lipakete tse peli tsa tlhaho tse sa hlahisoang ke calorie (e kang Truvia), 1/2 teaspoon lero la vanilla, le 1/4 teaspoon sinamone. Kopanya ho fihlela boholo ba seaparo se le seng.
2. Koahelo le refrigerate bonyane lihora tse 8, kapa ho fihlela li-oats li le bonolo, chia e atolohile, 'me metsi a mangata a kenngoa.
3. Khothatsa hantle. Holimo le senoelo sa 3/4 sliced strawberries le 1/3 senoelo sa blueberries.
Watermelon Margaritas
1/2 ea risepe (hoo e batlang e le 16 oz.): Lik'hilojule tse 138,
Na u ne u tseba hore melone ee ea mega e na le li-vithamine A le C, 'me senoelo se hlajoa hape se kenyelletsa lik'hilojule tse ka bang 46. E boetse e na le li-amino acid citruline, e ka thusang ka ho phalla ha mali. Ho nepahetse-mahapu a na le mokhoa le bobeli!
Ho noa sesepa kapa sesepa se nang le asene ka balsamic bakeng sa pheko e majabajaba. E boetse ke monehelo o motle bakeng sa lehlabula la BBQ ! 'Me hoa makatsa hore ebe ha ho makatse ho li-cocktails.
1. Ho kopanya blender, kopanya lik'hilograma tse 1 1/2 tse entsoeng ka lekhapetsi (sa peo kapa semela), 3 ounces ea tequila, lero la khase ea likhase, li-pakete tse 3 tsa tlhaho e sa hlahisang leqhoa (joaloka Truvia) le linoelo tse 2 tse qhibilihisang leqhoa (10 ho isa ho 16) li-cubes tsa leqhoa).
Kopanya ho fihlela o boreleli. Tšela, senya, 'me u thabele!
Peil-Pack Peach Cobbler
1/2 ea risepe (hoo e ka bang 1 senoelo): lik'hilograma tse 173, 4.5g mafura a mafura (2g a lula fatše), sodium ea 103mg, 32g carb, fiber ea 4.5g, tsoekere ea 16,5g, liprotheine tse 3.5g
Nako ea lehlabula ke perekisi! Sefate sena sa lero se beha lithong tse nang le phepo e nepahetseng: vithamine ea C, liminerale le fiber. 'Me diperekisi ha se feela ho noa lijo. Li-halves tsa perekisi tse monate bakeng sa monate oa leoatle, kapa sebelisa liperekisi tse betliloeng ho pompanya guacamole ea hau! Se ke la lebala lijo tsa lijo tse tsoekere. Ha o khone ho tsamaea hampe ka ho tsubisa litlhapi! Ke e 'ngoe ea lijana tse ngata tseo u ka li etsang ka li-packs tsa foil.
1. Preheat oven ho 350F. Beha sesepa se seholo sa mosebetsi o boima holim'a sesepa sa ho baka 'me u fafatsa ka spray.
2. Khaola liperekisi ka li-chunks tse 1, ka kakaretso ea linoelo tse 2 1/2.
3. Ka sekotlolo se seholo-holo, fafatsa diperekisi ka 1 tablespoon arrowroot powder (kapa cornstarch), 1/8 teaspoon sinamone, le 1/2 pakete ea tlhaho e sa calor sweetener (joaloka Truvia). Hlohlelletsa ho fihlela e apesoe ka tsela e tšoanang.
4. Kopeng ea seaplane, kopanya 1/4 senoelo sa khase ea boholo-holo, phofo e le 'ngoe ea koro ea koro e feletseng, sopho e 1 ea botoro, 1/8 teaspone ea sinamone, pakete ea 1/2 ea sweetener e sa hlahisoang ke khalori, le dash ea letsoai.
5. Fana ka motsoako oa perekisi bohareng ba foil. Esita le holimo ka motsoako oa oat.
6. Holimo le karolo e 'ngoe e kholo ea foil. Tšoaea likarolo tsohle tse 'nè tsa likotoana tse peli tsa litlhapi, ho etsa pakete e tiisitsoeng hantle.
7. Boha ka metsotso e 20, kapa ho fihlela ho hohola ho se bonolo 'me peaches e kokobetse.
8. Khaola pakete ea ho ntša mouoane pele o bula ka ho feletseng.
Pico ea Tropical ea Gallo
1 / 8th ea risepe (hoo e ka bang 1/4 senoelo): lik'hilojule tse 25, 0g mafura (0g a lula a mafura), 108mg sodium, 5.5g carbs, 1g fiber, 2g tsoekere, 1g
Molimotsana ona oa tropike o na le tsohle: O ruile ka liminerale le li-vithamine tse phahameng A le C. Mango o phaella ho bapala lifofane tsa smoothie kapa tsa hoseng. Hona na u ne u tseba hore na linaleli tsena tse monate li sebetsa lijong tsa savory hape? E sebelise ho nyolosa papali ea hau ea salate , kapa etsa mangole oa mango ka ho e eketsa ho chunky salsa!
1. Kopi e kholo e nang le sesebelisoa se kopantsoeng, kopana le mango ea 1/2 e entsoeng ka makhetlo, 1/2 senoelo sa linaoa tse mongobo (se hloekisitsoeng le ho hlatsoa), senoelo sa 1/3 sesepa le tomate, 1/4 senoelo se tšetsoeng boea bo bofubelu, 1 / Senoelo sa 4 se tšetsoeng 'mala o mofubelu o teteaneng, pepere e 1 e kopantsoeng le pepere e khabisitsoeng, khase e 1 e kopantsoeng, 2 tablespoon lero, 1/4 teaspoon letsoai, 1/8 teaspoon pepere e ntšo, le 1/8 teaspoon fatše.
Kopanya ho fihlela seaparo sa junifomo. Senya le refrigerate ho fihlela u se u loketse ho se sebelisa!
Cherry Pie ka Mug
Kakaretso eohle: lik'hilojule tse 206, 0.5g mafura a maholo (0g a lula a mafura), sodium ea 180mg, 48g carbs, 5g fiber, tsoekere ea 33,5g, 1.5g ea protheine
Li-cherries ke pompong ea tlhaho, e nang le tsoekere e fokolang haholo ho feta lijo tsa chokolete! Ba imetsoe ka fiber, antioxidants le potassium. Ho li behela ho ka ba bohloko, empa kea u tšepisa, ho bohlokoa. (Ka linako tsohle u ka nka tsela e bonolo 'me u reke cherries e nonneng!)
Li kenye ho li-oats tsa bosiu bo le bong kapa sekotlolo se ntseng se hōla sa oatmeal bakeng sa ho sotha meru e ntšo. Kapa u itšoara molomong oa monate oa cherry o se nang molato.
1. Felisa pampiri e kholo e sireletsang microwave ka spray e sa hloekeng. Kenya likhapi tse 1 1/2 tse kentseng li-cilie tse monate tse monate.
2. Eketsa likhasepisi tse 2 tsa monokotšoai, teaspo e 1 e tsoekere e tsoeu, 1/4 teaspoon sinamone le dash ea letsoai. Khothalletsa ho apara.
3. Microwave bakeng sa metsotso e 4, kapa ho fihlela e teteaneng.
4. Etsa pholileng hanyenyane, hoo e ka bang metsotso e 10.
5. Fafatsa ka mahlaseli a mararo a mafura a tlaase a mafura a graham (1/4 sheet), 'me ka holimo le likhaba tse 2 tsa fatše Fat Free Reddi-wip (kapa leseli la tlhaho le shapuoa).
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!