3 ọkacha mmasị picnic kacha mma

Ndinaya

• Nyochaa maka

Nkewa Banana ka mma

Bee otu obere banana peeled na ọkara ogologo. Hazie halves na efere; n'elu ya na iko 1/4 iko nke ọ bụla nke vanilla nonfat na yogọt na -enweghị mkpụrụ osisi strawberry, gbakwunye 2 tablespoons nonfat chocolate syrup na 2 tablespoons nonfat pịa topping. Idozi na 2 teaspoons chopped anara ahụekere na 1 pitted ọhụrụ udara.

Kwa nri (na-eme 1): 295 cal, 5 g abụba

Pesto dị obere Tinye 2 cloves nke garlic. Tinye iko 2 juputara na basil ọhụrụ, 12 ounces drained silk tofu, 1/4 iko mkpụrụ osisi pine a mịrị amị, 1/4 iko achịcha Parmesan a mịrị amị, na mmanụ oliv ngaji abụọ; usoro ruo mgbe ude mmiri, ihe dị ka nkeji 1. Oge na nnu na ose. Were linguine esi nri na -ekpo ọkụ (jiri ihe dị ka ngaji abụọ kwa iko pasta).

Kwa ngaji 2 na -eje ozi (na -eme 16): nwa ehi 50, abụba 4 g

Salad Macaroni emere eme Esi nri 12 ounces dum-ọka ọka macaroni. Igbapu, itucha, na igba mmiri ọzọ. Nyefee na nnukwu efere; tinye 1/3 iko chopped ụtọ ose uhie na 2 tablespoons chopped ọhụrụ pasili.

N'ime obere efere, gbanye ọnụ 1/4 iko mayo abụba, 1/4 iko yogọt na-adịghị abụba, 2 tablespoons ụtọ pickle relish, 1 tablespoon osikapa mmanya mmanya, na 1/2 teaspoon Dijon mọstad. Yet n'elu pasta; jiri nwayọọ kpalie ka ị gwakọta. Oge na nnu na ose.

Kwa iko 3/4 (na -eme 8): 181 cals, 2 g abụba

Nyochaa maka