Nri iji mebie àgwà shuga gị

Ndinaya

• Nyochaa maka

Nke a bụ ihe niile ị ga-achọ maka otu izu nri na nri nri na atụmatụ.

ỤBỌCHỊ

Banana Burrito

Mee pancake 8 "na -eji 1 cup lowfat pancake mix, 1 egg, 1 tbsp wheat germ, na 1 cup nonfat fat. Iberibe otu obere unere ma debe iberibe n'etiti pancake esiri esi; tụgharịa ya n'ime" burrito. "

Top na 2 tbsp ihendori aprịkọt (apricots mkpọ n'ime ihe ọ juiceụ juiceụ nke ha, nke a mịrị amị na nke agwakọtara nke ọma ruo mgbe chunky) na 1 tbsp yogọt na-enweghị abụba.

Salad Caesar

Jikọta iko abụọ nke letus romaine, 1 oz grated Parmesan cheese, 2 tbsp obere kalori mgbakwasa Siza na ose oji, nụrụ ụtọ.

MONDAY

Linguini oseose nwere ihe nri Clam

Esi nri 9-oz (akọrọ) ọhụrụ linguini noodles na nnu, mmiri esi ruo mgbe ọ dị nro, ihe dịka nkeji ise.

Maka ihendori: Na nnukwu saucepan, gbanye garlic clove 4 minced na 2 tbsp mmanụ olive na obere okpomọkụ maka nkeji 1. Ekwela ka agba aja aja. Tinye mkpọ abụọ 6 1/2-oz minced clams, 1 28-oz nwere ike steeed tomato, 2 tbsp tomato tapawa, 3 tbsp chopped basil ọhụrụ, 1 8-ounce bottle clam juice na dash of red pepper flake.

Esi nri ruo mgbe ọkụ dị ọkụ, ihe dị ka nkeji iri. Tinye nnu na ose nụrụ ụtọ. Pasta a mịrị amị n'elu wee fesaa ya na iko 1/2 nke Parmesan.

TUESDAY

Sanwichi akwa egg

Na obere efere, jikọta 1 nnukwu àkwá (sie na chopped), 2 tbsp Mayonezi, 1 tbsp celery diced, 1/2 tsp Dijon mọstad (nhọrọ), na nnu na ose ka o rie. Gbasaa ngwakọta na otu iberi achịcha ọka wit niile wee were akwụkwọ letus 2 kpuchie ya; tinye iberibe achịcha nke abụọ.

Turkey Burger na ọka Salsa

Ụdị 4 oz nke ihe na-esighị ike, toki n'ala ka ọ bụrụ patty. Achịcha ma ọ bụ sie ya ka ọ dị mma (ọkara adịkarịghị, eme nke ọma, wdg) Maka salsa: jikọta tomato ọkara a mịrị amị, 2 tbsp eyịm uhie e ghere eghe, 1 tbsp chili akwụkwọ ndụ akwụkwọ ndụ, 2 tbsp ọka na 2 tbsp chopped cilantro. Burger kacha elu na salsa wee jee ozi.

Ụtọ nduku fries

Bee nduku ụtọ 15-ounce n'ime ibe ma fesa nnu. Debe iberibe na mpempe kuki nke ejiri ihe na -esi nri akwụkwọ nri kpuchie. Ime achịcha na oven dị ọkụ ruo ogo 425 ruo mgbe ọ dị ntakịrị, ihe dị ka nkeji 25.

ỤBỌCHỊ

Ọwụwa anyanwụ Smoothie

Na blender, pịa 1/2 iko yogọt na -enweghị abụba, 2 tbsp ihe ọ juiceụ orangeụ oroma, 1 banana, 4 apricot halves (mkpọ n'ime ihe ọ juiceụ ofụ nke ya), 2 tbsp ọka wheat etisasịworo, tsp bee lemon. Yet ke otu iko na -eje ozi.

Akwụkwọ nri na ube salad

Gwakọta iko abụọ iko nwa ọhụrụ, ube 1, mkpụrụ na mpekere, 1 tbsp eyịm uhie, 1 tsp mmanụ sesame na 1 balsamic mmanya.

ỤBỌCHỊ

Tomato juru ya na tuna

Na obere efere, jikọta 1/3 nwere tuna mmiri juru (drained, ihe dị ka 2 oz), 1 tbsp lowfat Mayonezi, 2 tbsp celery diced na 1 tbsp eyịm akwụkwọ ndụ akwụkwọ ndụ. Iberibe 1 nnukwu tomato n'ime nkeji iri ma fesaa ya na ngwakọta tuna.

Anụ ezi na akwụkwọ nri kpaliri ighe

Iberibe 2 oz anụ ezi na-esighị ike na iko inine 4 n'ime ibe dị mkpa. Kpoo nnukwu efere ihe oriri na-etinye ihe na-esi na ya ma debe ya na oke ọkụ. Mgbe otu mkpọ mmiri na-esi na pan, gbakwunye anụ ezi, akwụkwọ nri. Gwakọta na 1 iko broth ọkụkọ, 1 tsp. flakes ose uhie, 2 tbsp. soy sauce na 1 tbsp ntụ ọka. Sichaa ngwakọta ahụ ruo mgbe esiri ya anụ, ihe dị ka nkeji 7.

Fraịdee

Bean na cheese Quesadillas

Debe tortilla ọka abụọ na ọkụ dị elu na ite, fesaa 1 oz grated cheddar chiiz n'elu na iko 1/3 iko mkpọ (gbanye ma insacha). Kpoo ruo mgbe chiiz malitere ịgbaze, ihe dị ka nkeji abụọ. Wepu ya na ọkụ na elu ya na 2 tbsp chopped cilantro na 1/3 iko salsa.

Satọdee

Morning Soft Taco

Kpochie pan na -esi nri na -esi nri ma debe ya n'elu ọkụ. Tinye tomato, akwa abụọ na 1 tbsp salsa. Gwakọta ngwakọta ahụ ruo mgbe ọ na -afụ ụfụ ma jee ozi n'ime tortilla ọka abụọ na -ekpo ọkụ.

Nyochaa maka