Fumana lijo tsa hoseng tse le botsoalle ho thusa ka ho lahleheloa ke boima ba 'mele
U hatelloa nako ea hoseng hoseng, empa seo ha se bolele hore o lokela ho e etsa motšehare ka mantsiboea. Ke nako ea ho khaotsa ho ja lijo tsa hoseng! Likhopolo tsena tsa lijo tsa hoseng tse 300 tsa calorie li phetse hantle, li potlakile ebile li bonolo ho itokisetsa.
15 Bohobe ba Mantsiboea ka Likhokelo tse ka tlaase ho 300
Tsela e molemo ka ho fetisisa ea ho ja lijo tsa hoseng tse nang le phepo e ntle le ea lijo-thollo hoseng ho hong le ho hong ke ho lokisetsa lijo pele ho nako.
U ka lokisetsa ho ba le beke ea lijo tse pholileng ka beke ka hora kapa joalo ka Sontaha . Ebe u li kenya feela ka sehatsetsing 'me li se li loketse ho ea ha u se u itokiselitse ho ja. U ka boela ua sebelisa leha e le efe ea maikutlo ana hoseng.
Burrito ea hoseng
Haeba u rata lijo tse monate hoseng, lijo tsena tsa hoseng tsa botsoalle li tla thibela litakatso tsa hau tsa tlala .
- Mahe a bosoeu, a 2, a phunyeletse
- Cheese e tlaase haholo, 1 oz.
- Salsa, 2 Tbsp.
- Tortilla ea koro ea thollo, 1
- Lik'hilojule tse 187
Lijo Tse monate le tse Nate
Le lijo tsa hoseng tsena li na le fiber e tla u thusa ho thibela litakatso tse atisang ho otla 10 kapa 11 hoseng.
- Instant plain oatmeal, pakete e le 'ngoe
- Pear, 1 e bohareng
- Mahe a linotsi, 2 tsp.
- Lialmonde, li khethiloe, 1 Tbsp.
- Lik'hilojule tse 300
Li-Waffles le Banana
U na le leino le monate? Lenane la lijo tsa hoseng le khotsofatsa leino le monate empa le boetse le fana ka lijo tse ngata ho boloka matla a hao a tsitsitse .
- Li-fat-fat waffles tse nang le mafura a tlaase, 2
- Ma-pecans, a khethiloeng, 2 Tbsp.
- Banana, halofo
- Lik'hilojule tse 300
Lijo tsa microwave
Le hloka protheine e khotsofatsang hoseng?
Sandwich ena e fana ka ligrama tse 17 tsa protheine bakeng sa lik'hilojule tse 250 feela. 'Me lebese le eketsa le ho feta!
- Jimmy Dean o khahloa ke Applewood Smoke Chicken Sausage, Li-Wh Whites le Cheese Muffin Sandwich
- Lebese la 1%, 4 oz.
- Lik'hilojule tse 300
Denny's Breakfast On-The-Go
Haeba u le tseleng 'me u hloka ho emisa bakeng sa ho loma kapele, ha u na kotlo ea ho ja haholo.
Denny oa na le khetho e nepahetseng ea ho boloka lijo tsa hau ka tsela.
- Li-Omelet tse nang le litebelisoa tse nang le litebelisoa tse nang le mafura (halofo)
- Muffine ea Senyesemane (ha ho na botoro)
- Lik'hilojule tse 300
Sejo sa Jamba
Haeba u ntse u matha 'me u hloka seno se potlakileng ho u tlatsa, u tla fumana mekhoa e seng mekae ka lero la Jamba ho khotsofatsa tlala ea hoseng. Empa kgetho ya hao e ntle ke yogurt kapa oatmeal sekotlolo.
- Fragola Greek Yogurt Bowl
- Metsi a nang le lemone
- Lik'hilojule tse 300
Lijo le lijo tse monate
Dieters tse ngata li rata lijo-thollo, empa mofuta oa lijo tseo u li khethang o etsa phapang e kholo. Etsa bonnete ba hore o nka lebokose le leng la lijo-thollo ho fumana fiber e tla u thusa ho theola boima ba 'mele .
- Ntho e 'ngoe le e' ngoe ea thollo ea oli, 1 c. (Khetho ea ka ke Masimo a Cascadian Honey Nut Os)
- Lebese le se nang mafura, 1 c.
- Blueberries, 1 c.
- Lik'hilojule tse 300
Savory Breakfast Wrap
Ke rata ho etsa lijo tsa hoseng lapeng ha ke e-na le nako e nyenyane ea ho lokisetsa lijo. Ho nka metsotso e mehlano mme kamehla e khotsofatsa tlala ea ka. E le ho e etsa, ke mpa ke pata chisi le bacon ka tortilla le mocheso ho fihlela cheese e qhibiliha. Eaba ke arola apole ebe ke beha lijo tsa hoseng ka poleiti ho e sebeletsa.
- Bacon ea Canada, lilae tse 2
- Shredded cheddar, ¼ senoelo.
- Tortilla ea poone e bonolo, 1
- Apple, e nyane
- Lik'hilojule tse 300
Sandwich ea mofubelu
Ha ho na bohobe ka tlung? Ha ho bothata! Feela ho etsa mokete ona oa lijo tsa sandwich oa lijo tsa hoseng o nang le botsoalle le li-waffles.
- Li-waffles tse nang le lithollo tse nang le thollo li ntse li ata ka:
- Mahe a linotši, 1 Tbsp.
- Cheese ea ricotta ea karolo e le 'ngoe, 2 Tbsp.
- Lik'hilojule tse 284
Kofi ea Kofi Quick Breakfast
Mabenkele a mang a kofi a sebeletsa oatmeal eo u ka e laelang haeba u le teng. Empa u ka boela ua lahlela pakete ka mokotlana oa hau 'me u laela senoelo sa metsi a chesang ka kofi ea hau. Haeba u sa rate cappuccino, sheba lenane lena le leng la lino tse nooang tse nang le botsoalle .
- Kashi ea apple cinnamon oatmeal, pakete e le 'ngoe
- Tsebo e nyenyane ea skim cappuccino
- Li-khalori tse 280
Li-Berries le Cereal
Le lijo tsa hoseng tsena li kopanya monokotšoai le li-monokotsoai tse nang le li-antioxidant bakeng sa bophelo bo botle ho tloha letsatsing la hau.
- Semela se phahameng-fiber, 1 c.
- Li-berries tse monate, 1 c.
- Lebese le se nang mafura, 1 c.
- Kofi, ka ho phatloha lebese le sa nang mafura
- 260 lik'hilojule
Muffin le Yogurt ea Senyesemane
E-ea holimo-tlaase ka khalori e kholo ka lijo tsena tse potlakileng. Fetola "muffin" ea senyesemane bakeng sa sefate haeba u khetha.
- Semelase ea Senyesemane ea lijo-thollo
- 100-khalori litholoana-monate yogurt yogerike,
- Lik'hilojule tse 220
Toast le Bacon
Ka linako tse ling u lakatsa feela tatso ea bacon. E kopanetse ka khalori ea lijo tsa hoseng e tlaase le motsoako ona.
- Bohobe bo nang le lik'halori tse fokotsehileng, lipale tse peli
- Almond botoro, 1 Tbsp.
- Turkey Bacon , 2 dilae
- Lik'hilojule tse 240
Smoothie e bonolo
Haeba o hloka ho tima monyako ka potlako, lahlela lintho tsena ka blender 'me u nke lijo tsa hoseng tsa bophelo bo botle ka ho toba.
- Lebese la tlhaho, 4 oz.
- Yoga e tlaase ea majoe a Greek, 4 oz.
- Li-Berries, 4 oz.
- Lik'hilojule tse 236
Seroala se nang le Melon
Melon e monate e thusa lijo tsa hoseng ho bonahala eka li rarahane.
- Lekala le hlahisang, 1 c.
- Lebese la 1%, 1 c.
- Lik'hilograma tsa melon, 1 c.
- Lik'hilojule tse 225
Litlhahiso Tse Eketsehileng Tsa Ketelo Bakeng sa Lik'hilojule tse 350
Haeba u na le sebaka se seng se seng sa lik'hilojule lijong tsa hau tsa hoseng, leka leha e le efe ea likhopolo tsena. Likhopolo tsena tsa lijo tsa hoseng tse likete tse 350 li tla u khotsofatsa ho fihlela lijo tsa motšehare.
Apple & PB Bagel
- Thomas Bagel ea lijo-thollo, ea 1, ea nang le:
- Sebaka sa tlhaho sa Peanate se fokotsitsoeng sa Skippy, 1 Tbsp.
- Palesa ea Granny Smith, e nyenyane, ea 1, ea sliced
- Lik'hilojule tse 335
Yummy Yogurt
- Chobani E mafura a Segerike a Yogurt, ½ c., E nang le:
- Granola e nonneng (ntle le morara o omisitsoeng), ¼ c.
- Lialmonde, li lahlile, 1 tsp.
- Mahe a linotši, 1 Tbsp.
- Blueberries, ½ c.
- Lik'hilojule tse 300
Sandwich ea lijo tsa hoseng
- Pepperidge Farm Mofuta o mong oa koro ea Senyesemane oa Senyesemane, 1, o arotsoe halofo mme o tletse:
- Mahe a bosoeu, a 3, a phunyeletse
- Sipinake, ½ c.
- Lace ea Alpine Cheese ea Cheddar ea mafura e nang le mafura, slice e le 1
- Tomate, sekhao se 1
- Lik'hilojule tse 270
Ho ngotsoe Oatmeal
- Hang-hang o hlakileng (setha), sephutheloana se le seng, se nang le:
- Lebese le se nang mafura, ½ c.
- Apple ea Fuji, e nyenyane, ea khaotsoe
- Masinone le tsoekere e sootho, 1 tsp.
- Li-walnuts, li khaotsoe, 1 Tbsp.
- Lik'hilojule tse 255
Berry Good Waffles
- Nutri-Grain Eggo Bo-fat-mafura Mafura a mangata-thollo, 2
- Stonyfield Farm yogurt ea Lowfat, yogurt, ¼ c.
- Fragole, ½ c.
- Sirapa ea maple, 2 tsp.
- Lik'hilojule tse 246
South of the Border Breakfast
- Mahe a bosoeu, a 3, a phunyeletse, a koahetsoe ke:
- Linaoa tse ntšo, li hlatsoitsoe 'me li tšeloa, ¼ c.
- Mafura a fokolitsoeng a Sargento Cheddar e nyenyane, e khanyitsoeng, e 1 oz.
- Salsa, 2 Tbsp.
- Li-calories tse 191
E labalabela ho feta? Sheba likhetho tse feletseng tsa lijo tsa hoseng, litlhapi le likhopolo .
* E hlophisitsoeng ke Malia Frey, Setsebi sa Boima ba Weight