Nri iri anọ nke mebere kalori 500

Ndinaya

• Nyochaa maka

Mgbe ụfọdụ ọ na -amasị m ị nweta nri m n'ụdị "kọmpat" (ọ bụrụ na m na -eyi uwe dabara adaba na m ga -enye ngosi, dịka ọmụmaatụ). Mana ụbọchị ụfọdụ, ọ na-amasị m imeju afọ m! Ọ dabara nke ọma, akụkụ buru ibu anaghị enwekarị kalori karịa. Nke a bụ ihe atụ anọ nke na-enye ata nri Lotta dum maka ihe na-erughị 500 (ihe a na-ahụ anya - 1 iko dị ka nha baseball):

Nri ụtụtụ:

Nnukwu smoothie mere site na 1 iko oyi kpọnwụrụ akpọnwụ, 6 oz organic soy milk na 2 Tbsp almond butter

Na mkpokọta: pịa ihe dị ka iko 2 maka calorie 345

Nri ehihie:

1 iko ofe lentil ji nnukwu salad sitere na iko iko atọ kụrụ ya na 1 mkpụrụ osisi piom, 2 Tbsp balsamic mmanya, otu Tbsp ihe ọ lemonụ lemonụ lemon ọhụrụ na otu ụzọ n'ụzọ anọ iko mkpụrụ osisi pine.

Mkpokọta: ihe fọrọ nke nta ka ọ bụrụ iko 5 maka calorie 385

Nri abalị:

Iko 3 raw veggies (dị ka eyịm, mushrooms na ose) wụsara n'ime 1 Tbsp mmanụ ahụekere wụsara na ọkara iko edamame, were ọkara iko osikapa ọhịa were.

Mkpokọta: iko nri 4 maka kalori 485

Nri:

Iko iko 6 gbapụtara popcorn fesara ya na ose chipotle

2 iko raw veggies na ọkara iko hummus maka ịkụnye

Mkpokọta: ihe karịrị iko nri 8 maka kalori 400

Njikwa oke dị mkpa mgbe ị na -erute ihe oriri na -ebubata ọtụtụ kalori kwa nri, dị ka kuki, mana ọ dị mma ka ị were nri mkpụrụ osisi na akwụkwọ nri wee welie efere gị mgbe obere obere nri agaghị eme. ya maka gi.

Nke a bụ ntụnyere kalori/olu ole na ole:

Maka calorie 100-150 ị nwere ike iri:

Ntụ ọka nduku 15 Lay's Baked Original

Ma ọ bụ

1 obere poteto Russet, nke a kpụchara akpụ, nke a na-amịnye nke ọma na mmanụ olive na-amaghị nwoke ma fesaa ya na rosemary ọhụrụ ma ọ bụ ose ojii gbawara agbawa, sie na oven gị na ogo 450 maka ihe dịka nkeji 15-20.

Maka calorie 150-200 ị nwere ike iri:

Otu ọkara iko (otu ụzọ n'ụzọ anọ nke pint ma ọ bụ ihe dị ka ọkara ọkara baseball) Ben & Jerry's Frozen Yogurt Low Fat Cherry Garcia

Ma ọ bụ

1 iko 0% yogọt Greek jikọtara ya na ọkara iko oyi kpọnwụrụ akpọnwụ, bred cherị na mkpụrụ osisi chocolate abụọ

Maka ihe dị kalori 200-250 ị nwere ike iri:

Otu nkeji nkeji m&ms ahụekere (ihe dị ka bọọlụ gọlfụ hà nha)

Ma ọ bụ

1 iko sliced ​​​​strawberries wụsara ya na 2 Tbsp gbazere ibe chocolate, fesa na 2 Tbsp ahụekere a gwakọtara agwakọta.

Nyochaa maka