Tufuo Pound iri n'ime otu ọnwa site na enyemaka nke atụmatụ nri a dị mma

Ndinaya

• Atụmatụ nri "Tụfuo Pound 10 n'ime otu ọnwa": echiche nri ụtụtụ 300-calorie
• Pancakes Oatmeal Apple-Cinnamon
• Sanwichi Ham, Egg na Cheese
• Ero na Akwụkwọ nri Strata
• Mmanụ aeyụ na -ekpo ọkụ
• Veggie Patty na soseji Apple-Chicken
• “Tụfuo Pound 10 n'ime otu ọnwa” Atụmatụ nri: echiche nri ehihie 400
• Salad Noodle na -esi ísì ụtọ
• Veggie Burger Osikapa na Agwa
• Salad akwụkwọ nri chunky na lemon-cumin vinaigrette
• Waldorf Salad Kechie
• Achịcha Sanwichi Turkey na Chipotle Mayo
• "Tụfuo Pound iri n'ime otu ọnwa" Atụmatụ nri: echiche echiche iwepụta nri ehihie nke ọma
• Kwụsị Pound 10 n'ime otu ọnwa ”Atụmatụ nri: echiche nri abalị kalori 500
• Chicken Marsala
• Steak a mịrị amị na eggplant saute
• Pasta na mkpụrụ osisi mọstad jupụtara na Ricotta
• Azụ Tacos na ihendori Chipotle-Wayo
• California Cobb Salad
• "Tụfuo Pound 10 n'ime otu ọnwa" Atụmatụ nri: echiche iri nri nri abalị siri ike
• “Tụfuo Pound 10 n'ime otu ọnwa” Atụmatụ nri: nri dị mma
• Nyochaa maka

Yabụ ị chọrọ tufuo nwoke n'ime ụbọchị iri 10 pound n'ime otu ọnwa? Ọ dị mma, mana nke mbụ, ọ dị mkpa iburu n'uche na ibu ibu ngwa ngwa abụghị usoro kachasị mma (ma ọ bụ nke na -adigide). N'agbanyeghị nke ahụ, ndụ na -eme yana, ya, oge imecha, dị ka agbamakwụkwọ ma ọ bụ ezumike - ha abụọ nwere ike bute nchekasị na -enweghị isi gbasara ụdị ị dị. Yabụ, site na nnukwu ihe omume dị n'akụkụ akuku, ị malitere ịmụ ka esi atụfu pound iri n'ime otu ọnwa, n'enweghị nsogbu.

Na mgbakwunye na ịgbaso nchekwa ndị a, ndụmọdụ mmega ahụ na-akwado nyocha na ị drinkingụ ọtụtụ H20 (nke ị kwesịrị ịdị na-eme mgbe niile, BTW), ịgbaso nri dị mma nwere ike inyere gị aka iru ihe mgbaru ọsọ gị. Nchịkọta nhọrọ a nke ngwa ngwa, nri juru eju nwere ike inyere gị aka ifelata n'otu ọnwa-ụzọ ahụike na ọ happyụ. Naanị họrọ site na nri na nri dị n'okpuru ebe a iji hazie atụmatụ nri "ifu kilogram 10 n'ime otu ọnwa" maka mkpokọta calorie 1,500 kwa ụbọchị.

Site na ezigbo atụmatụ siri ike, ị nwere ike ịtụ anya na ị ga-atụfu kilogram 8 ruo 10 n'ime otu ọnwa, mana nke ahụ anaghị emetụta ma ọ bụrụ na ị nọworị na nri obere kalori ịmalite. Tupu ị banye n'ime nri a, lelee kalori ole ị dị n'ezie iri nri - na ole ị ga -eri dabere na ọkwa ọrụ gị, ọnụego metabolic nke basal, na ihe ndị na -ebi ndụ. N'ụzọ dị ịtụnanya zuru oke, iri obere nri nwere ike igbochi ebumnuche ịbelata ibu gị, kwa. (Gụọ kwa: Ego ole ka ị ga -efufu n'udo n'ime otu ọnwa?)

Ozugbo ị gbakọrọ mkpa kalori gị wee kpebie na ha dabara na atụmatụ nri nri a, ị ga-adị mma na ị ga-atụfu 10 pound n'ime otu ọnwa na-enweghị inwe otu ikpe nke ndị hangries.

Ntụziaka sitere n'aka Natalia Hancock, R.D.

Atụmatụ nri "Tụfuo Pound 10 n'ime otu ọnwa": echiche nri ụtụtụ 300-calorie

Psst ... kọfị naanị anaghị agụ dị ka nri ụtụtụ dị mma. Kama, họrọ otu n'ime nri afọ ojuju ma dịkwa mfe n'okpuru. (Ma n'ezie, ole kọfị dị oke?)

Pancakes Oatmeal Apple-Cinnamon

Na -eme: 4 obere pancakes (2 servings)

Efrata

• 1/4 iko oat-akpụkpọ anụ
• 1/3 iko mmiri ara ehi
• 1/4 iko apụl grated
• 1 akwa, eti
• 2 ngaji ọka wheat
• 1/8 teaspoon cinnamon
• 1/4 iko gbakwunyere 2 tablespoons dum-ọka pancake mix
• 2 teaspoons mmanụ canola
• 1/3 iko yogọt Greek
• 1 teaspoon shuga aja aja

Ntuziaka

1. Na nnukwu efere, jikọta otis na mmiri ara ehi dị warara ma hapụ ka ọ kwụrụ nkeji ise. Tinye apụl na akwa.
2. Na obere efere, jikọta ọka wheat, cinnamon na pancake mix. Jiri nwayọ tinye ihe akọrọ na ngwakọta oat.
3. Na ọkara skillet, kpoo mmanụ canola n'elu ọkara okpomọkụ. Tinye 1/4 nke mgwakota agwa ma sie nri, na -atụgharị otu ugboro, ruo mgbe pancake na -acha nchara nchara n'akụkụ abụọ.
4. Tinyegharịa. Jiri yogọt Grik gwakọta ya na shuga aja aja.

Sanwichi Ham, Egg na Cheese

Efrata

• 1 ọka muffin nke bekee zuru oke
• 1 iberi ham na-esighị ike
• 1 akwa, chara acha
• 1 tablespoon shredded American cheese
• Nnu na ose oji, ka o rie
• 1/2 iko chopped egusi

Ntuziaka

1. Na -esi nri muffin Bekee. Na otu ọkara, iberibe 1 iberibe dabere ham na àkwá a gwakọtara ya na cheese America wee jiri nnu na ose ojii mee ya.
2. Tinye ọkara muffin fọdụrụnụ ma jiri egusi jee ozi. (Ihe metụtara: 11 Ezi nri nri ụtụtụ Sanwichi)

Ero na Akwụkwọ nri Strata

Na-eme: 4 servings

Efrata

• Mpekere 4 achịcha zuru ezu, toasted
• 2 iko sliced ​​mushrooms
• 1/3 iko chopped red mgbịrịgba ose
• 1/4 iko minced yabasị
• 4 iko nwa spinach
• 8 akwa
• 1 iko mmiri ara ehi amịpụtara
• 2 tablespoons nke Parmesan
• Nnu na ose, nụrụ ụtọ

Ntuziaka

1. Kpochapu oven ruo 450 ° F.
2. Ghichaa n'ala obere efere esi esi nri nke na-esi nri na-esighị n'osisi; debe achịcha na ala.
3. Alụlụ nnukwu skillet nke na-enweghị osisi na-efesa; tinye mushrooms, ose, na yabasị; sie 5 nkeji. Tinye 4 cup spinach nwa na saute 1 nkeji.
4. Tie akwa na mmiri ara ehi ma wụsa n'elu achịcha. Top na akwụkwọ nri sauteed na 2 tablespoons Parmesan; oge na nnu na ose oji.
5. Richaa nkeji iri na ise ma ọ bụ ruo mgbe esichara akwa. (Nwere ike itinye friji ruo awa 24 tupu esi nri, na -agbakwunye Parmesan tupu ime achịcha.)

Mmanụ aeyụ na -ekpo ọkụ

Efrata

• 1/4 iko ntụ ọka
• 1/2 iko chopped ube
• 2 ngaji mkpụrụ osisi flax
• Tinye ginger n'ala
• 2 teaspoons mmanụ a .ụ

Ntuziaka

1. Weta 1/2 na 3/4 iko mmiri na obụpde; tinye ọka na ube.
2. Belata okpomọkụ ma sie ọka dị ka ntuziaka ngwugwu si dị. Top na mkpụrụ flax, ginger ala, na mmanụ a honeyụ. (Ma ọ bụ nwalee otu n'ime usoro nri oatmeal ndị ọzọ maka oke ibu.)

Veggie Patty na soseji Apple-Chicken

Efrata

• 1 soseji apple-ọkụkọ
• 1/4 iko poteto, grated
• 1/4 iko nduku na -acha ọbara ọbara, grated
• 1/4 iko zukini, grated
• 1 akwa ọcha
• 1 tablespoon ntụ ọka
• Nnu, nụrụ ụtọ
• Cayenne, nụrụ ụtọ
• Nutmeg, nụrụ ụtọ
• 1 teaspoon mmanụ canola

Ntuziaka

1. Esi nri soseji apple-ọkụkọ dị ka ntuziaka ngwugwu si dị.
2. Gwakọta nduku dị ụtọ, nduku Red Bliss, na zukini ọnụ ma were akwa nhicha akwa kpaa ka ọ nweta mmiri.
3. Tinye 1 akwa ọcha na 1 tablespoon ntụ ọka; oge nụrụ ụtọ na nnu, cayenne, na nutmeg.
4. Debe n'ime patty na esi nri na 1 teaspoon mmanụ canola n'elu ọkara okpomọkụ ruo mgbe agba aja aja n'akụkụ ọ bụla. Na-eje ozi na 1/2 pink grapefruit. (Daashi: nri ụtụtụ kacha mma iri tupu ụdị ọrụ ọ bụla)

“Tụfuo Pound 10 n'ime otu ọnwa” Atụmatụ nri: echiche nri ehihie 400

Na-alụso ọrịa #saddesklunch ọgụ wee jiri otu n'ime ntụziaka ndị a mara mma na-atọ ụtọ na-abawanye n'etiti ehihie. (Nke metụtara: 5 Nri akwadebe nri maka nri ehihie ka mma)

Salad Noodle na -esi ísì ụtọ

Efrata

• 1/3 iko cellophane noodles ma ọ bụ pasta ntutu mmụọ ozi
• 1/4 iko ose mgbịrịgba uhie, julienned
• 1/4 iko karọt, julien
• 1/4 iko shuga snap peas
• 3 ounces shrimp, bee
• 1 teaspoon mmiri ara ehi butter
• 2 tablespoons osikapa mmanya
• 1 teaspoon shuga aja aja
• Ihe ọ ofụ ofụ nke 1/2 wayo
• 1 teaspoon mmanụ sesame
• Ghichaa ose flakes na-acha uhie uhie
• Dash oké osimiri nnu
• 1/4 iko pulitere
• 1 tablespoon chopped scallion
• 1 tablespoon chopped cilantro

Ntuziaka

1. Esi nri noodles cellophane ma ọ bụ pasta ntutu isi mmụọ ozi. Na oge nri nkeji 1 fọdụrụ, gbakwunye ose mgbịrịgba uhie, karọt, na peas sugar. Wepu noodles na akwụkwọ nri n'ime ite; dobe pasta n'akụkụ wee kpochaa akwụkwọ nri na mmiri oyi.
2. Tinye oporo na ite; simmer 3 nkeji oge, igbapu.
3. Gwakọta bọta ahụekere, mmanya osikapa, shuga aja aja, ihe ọ lụimeụ lime, mmanụ sesame, flakes ose uhie, na nnu mmiri. Tụgharịa noodles, akwụkwọ nri, na oporo na-epulite, scallion, na cilantro. Wụsa na mgbakwasa.

Veggie Burger Osikapa na Agwa

Efrata

• 1 veggie burger (Nke a bụ nhọrọ ngwaahịa anyị kacha elu.)
• 1 tablespoon minced yabasị
• 1/2 teaspoon cumin
• 1/4 teaspoon chili ntụ ntụ
• 1/4 teaspoon nnu
• Ngwaahịa ọkụkọ sodium dị ala
• 1/4 iko osikapa agba aja aja
• 1/4 iko agwa ojii mkpọ, kpochaa ma kpochaa
• 1/4 iko agbazere ọka oyi kpọnwụrụ
• 1 tablespoon diced ube oyibo
• 3 nnukwu efere salsa

Ntuziaka

1. Esi nri burger veggie dịka ntụzịaka ngwugwu siri dị; bee n'iberibe nha nha ma wepụta ya.
2. Tinye yabasị, cumin, chili ntụ ntụ, na nnu n'ọkụ ọkụkọ dị obere sodium ma jiri ya n'ọnọdụ mmiri esi nri osikapa agba aja dịka ntụziaka ngwugwu si dị.
3. Gwakọta osikapa esiri esi na agwa ojii na ọka jụrụ oyi. N'elu ya na burger veggie, avocado diced, na salsa.

Salad akwụkwọ nri chunky na lemon-cumin vinaigrette

Efrata

• 1/3 iko chickpeas mkpọ, rinsed na drained
• 1/3 iko agwa akụrụ mkpọ, rinsed na drained
• 1/4 iko karọt shredded
• 1/4 iko chopped jicama
• 1/4 iko apụl
• 1/4 iko sliced ​​ose mgbịrịgba uhie
• 1 tablespoon sliced ​​​​celery
• 1/4 iko chopped kukumba
• 1 tablespoon ugu osisi
• Ihe ọ ofụ ofụ nke 1/2 lemon
• 2 teaspoons mmanụ olive
• 1 tablespoon mmanya mmanya uhie
• 1 teaspoon ala cumin
• Tuo sugar
• Tuo nnu
• 1/2 iko painiapulu, bee n'ime iberibe nha

Ntuziaka

1. Gwakọta chickpeas, agwa akụrụ, karọt, jicama, apụl, ose mgbịrịgba uhie, celery, kukumba, na mkpụrụ ugu.
2. Gwakọta ihe ọ lemonụ lemonụ lemon, mmanụ olive, mmanya mmanya na -acha ọbara ọbara, cumin, shuga, na nnu; wụsa n'elu salad. Jiri painiapulu jee ozi.

Waldorf Salad Kechie

Efrata

• 1/2 Apụl na-atọ ụtọ na-acha uhie uhie, bee n'ime iberibe nha
• 1 celery stalk, chopped
• 1 tablespoon mịrị
• 5 walnuts, bee
• 1/4 iko karọt shredded
• 1 ounce ara ọkụkọ, sie ya
• 1 tablespoon nke mkpụrụ osisi poppy
• 1 8-anụ ọhịa ahụ nchịkọta ọka

Ntuziaka

1. Gwakọta apple, celery, mịrị, walnuts, karọt; ọkụkọ, na mgbakwasa mkpụrụ poppy. Ngaji n'elu ihe nkedo 8 nke anụ ọhịa dum ma tụgharịa.

Achịcha Sanwichi Turkey na Chipotle Mayo

Efrata

• 1/4 iko Mayonezi
• 1 tablespoon nke cilantro
• 1 tablespoon chopped scallion
• 1 tablespoon chipotle chilies na adobo
• 1 tablespoon lime ihe ọṅụṅụ
• 1/2 tablespoon chipotle Mayonezi
• Mpekere 2 achịcha zuru oke
• 3 ounces na -ese anwụrụ toki
• 1 iberibe cheese cheddar
• 4 mpekere kukumba
• 1 iko letus romaine shredded

Ntuziaka

1. Gwakọta Mayonezi na cilantro, scallion, chipotle chilies na adobo, na ihe ọṅụṅụ lime.
2. Gbasaa Mapot chipotle na achịcha. Iberibe 1 kacha elu nwere toki, cheese cheddar, kukumba, na letus romaine. Top na iberi achịcha fọdụrụ. (Ma ọ bụ jikọta banana na otu n'ime sandwiches 10 ndị a dị mma n'okpuru calorie 300.)

"Tụfuo Pound iri n'ime otu ọnwa" Atụmatụ nri: echiche echiche iwepụta nri ehihie nke ọma

Ị na -arụsi ọrụ ike maka ịkwadebe nri n'oge ị na -atụfu pound iri n'ime ihe ịma aka atụmatụ nri otu ọnwa? Jidere nri ụlọ oriri na ọṅụṅụ ndị a maka nhọrọ dị ngwa nke na-agaghị atụfu macros gị.

• Starbucks Tomato na Mozzarella Sanwichi (calorie 350)
• Quiznos Chipotle Turkey Sammie (kalori 400)
• Chick-fil-A Sanwichi Chicken Chargrilled na nnukwu iko mkpụrụ osisi (calorie 400)
• PF Ememme Buddha eghe eghe nke Chang (calories 380)

Kwụsị Pound 10 n'ime otu ọnwa ”Atụmatụ nri: echiche nri abalị kalori 500

Họrọ otu n'ime nri abalị DIY a iji kwụsị ụbọchị gị nke ọma.

Chicken Marsala

Efrata

• 2 tablespoons ntụ ọka
• 1/4 teaspoon nnu
• 1/4 teaspoon ose oji
• 4-ounce ara ọkụkọ
• 1 teaspoon mmanụ canola
• 1 garlic garlic, minced
• 1 tablespoon diced yabasị
• 1 iko mushrooms
• 1/3 iko mmanya marsala
• 1 tablespoon ọkara na ọkara
• 4 poteto a tedara n'ọkụ
• 1 iko steamed green agwa
• 1 teaspoon butter

Ntuziaka

1. Gwakọta ntụ ọka na nnu na ose oji. Ara ọkụkọ nru ububa na gbanye n'akụkụ abụọ na ntụ ọka ntụ ọka.
2. Kpoo mmanụ canola na nnukwu skillet n'elu ọkara okpomọkụ; gbanye garlic clove na yabasị 1 nkeji.
3. Tinye mushrooms na esi nri 5 nkeji. Tinye mushrooms n'akụkụ pan wee tinye ọkụkọ; gbanye nkeji 2 ruo 3 n'akụkụ wee tinye mmanya marsala.
4. Belata okpomọkụ ka mmanya belata ọkara; ọkara na ọkara wee belata ọkara. Were poteto ọhụrụ a ṅara n'ọkụ na agwa akwụkwọ ndụ akwụkwọ ndụ agwakọta ya na bọta ma tinye nnu na ose oji ka ọ nụrụ ụtọ. (Ihe metụtara: Nri nkeji iri na ise nke na-atụgharị nri abalị naanị ka ọ bụrụ ọgwụgwọ)

Steak a mịrị amị na eggplant saute

Efrata

• 2 teaspoon mmanụ olive
• 1 garlic clove, chopped
• 1/4 iko mmanya uhie
• Nnu na ose oji, ka o rie
• 1 steak uwe mwụda 4 ounce
• 1 eggplant ọkara, peeled na cubed
• 1/3 iko minced yabasị
• 1/2 iko chopped tomato
• 1 tablespoon nke feta
• 1 tablespoon nke mint
• 1 tablespoon pasili

Ntuziaka

1. Kpochapu oven ruo 350 Celsius.
2. Gwakọta 1 teaspoon mmanụ oliv, galik, mmanya na-acha ọbara ọbara, na nnu na ose oji ka ọ nụrụ ụtọ.
3. Wunye ngwakọta n'elu steak; marinate maka minit 20.
4. Wụsa eggplant na 1 teaspoon nnu, tinye n'ime akwa akwa akwa akwụkwọ ma hapụ ya ka ọ nọdụ ala.
5. Esi nri steak na skillet mmanụ nwere mmanụ ọkụ nkeji abụọ kwa akụkụ. Ime maka minit 10.
6. Pịa akwa nhicha akwụkwọ n'elu eggplant. Saute na 1 teaspoon mmanụ olive ruo mgbe ọlaedo; tinye yabasị na esi nri 2 nkeji. Tinye chopped tomato na esi nri 2 nkeji; oge na nnu na ose oji. Wepụ na okpomọkụ; gbakwunye feta, Mint, na pasili.

Pasta na mkpụrụ osisi mọstad jupụtara na Ricotta

Efrata

• 4 ọkara mọstad green (ma ọ bụ Swiss chard) epupụta
• 1/2 iko ricotta na -enweghị abụba
• 1/4 iko ọka
• 1/4 iko ose mgbịrịgba uhie
• Oji ose, nụrụ ụtọ
• 3/4 iko marinara ihendori
• 1 iko esiri ọka wheat dum

Ntuziaka

1. Kpochapu oven ruo ogo 350.
2. Esi nri mọstad akwụkwọ ndụ akwụkwọ ndụ (ma ọ bụ chard Switzerland) n'ime mmiri nnu nnu na-esi nri 1 nkeji ruo mgbe ọ dị nro ma dị nro; wepu ogwe osisi siri ike na ala nke akwụkwọ ọ bụla.
3. Gwakọta ricotta na ọka na ose mgbịrịgba uhie; oge nụrụ ụtọ na ose oji.
4. Kewaa ricotta ndochi n'etiti akwụkwọ ndụ akwụkwọ ndụ mọstad ma tụgharịa nke ọ bụla, na-agbanye akụkụ ya ka ndochi ahụ ghara ịpụ. Tinye akwụkwọ nri juru n'ime obere efere esi nri wee tinye ihendori marinara n'elu.
5. Ime maka minit 20. Na-efefe nri ọka wheat dum. (PS Ihe oriri ndị a na-aga n'ihu n'ihu bụ ihe kacha dị anya site na salad adịghị mma.)

Azụ Tacos na ihendori Chipotle-Wayo

Efrata

• 6-ounce tilapia fillet
• Ghichaa ihe ọ lụimeụ lime
• Tinye ose cayenne
• Tuo nnu
• 1/2 iko yogọt Greek na-abụghị abụba
• 2 tablespoons Mayonezi
• ihe ọṅụṅụ nke 1 lime
• 1 teaspoon ihe ọ lụimeụ lime
• 1 ruo 2 teaspoons Tabasco Chipotle ose ose
• nnu nnu
• 2 6-inch tortilla ọka ọka
• 4 tablespoons kpọnwụrụ akpọnwụ ọka
• 4 ngaji agwa ojii mkpọ, rinsed na drained
• 1 iko kabeeji shredded
• 1/2 iko tomato diced
• 4 tablespoons chipotle-wayo ihendori

Ntuziaka

1. Kpochapu oven ruo 375 ° F.
2. Tinye otu tilapia na ihe ọ juiceụimeụ lime na oge ya na cayenne na nnu. Ime maka minit 20.
3. Iji mee ihendori: Gwakọta yogọt Grik, Mayonezi, ihe ọṅụṅụ nke 1 lime, lime zest, Tabasco Chipotle Pepper Sauce, na ntụtụ nnu.
4. Toast tortillas n'ime toaster oven na elu nke ọ bụla nwere 3 ounces tilapia; 2 tablespoons gbazere ọka oyi kpọnwụrụ; 2 ngaji agwa agwa mkpọ, rinsed na drained; 1/2 iko kabeeji shredded; 1/4 iko tomato diced; na 2 tablespoons chipotle-lime ihendori.

California Cobb Salad

Efrata

• 1/4 iko mmanụ oliv
• 1 teaspoon mọstad
• 1/3 iko mmanya uhie uhie
• 1 teaspoon shuga
• 1 teaspoon nnu
• 1/2 teaspoon ose oji
• 2 iko kabeeji-na-karọt slaw
• 4 ounce ara ọkụkọ e ji esi nri
• 2 tablespoons diced ube oyibo
• 1 tablespoon crumbled blue cheese
• 1 iberi esi nri applewood-smoked anụ ezi, crumbled
• 1/4 iko tomato chara acha
• 4 crackers zuru oke

Ntuziaka

1. Gwakọta mmanụ olive, mọstad 1, mmanya mmanya na -acha ọbara ọbara, shuga, nnu, na ose oji.
2. Tinye 2 ngaji mgbakwasa ya na kabeeji na karọt. Top na ọkụkọ, ube oyibo, chiiz na -acha anụnụ anụnụ, anụ ezi, na tomato. Na-eje ozi na mpekere ọka zuru oke. (Gwakọta ihe site n'iji otu n'ime ntụziaka mgbakwasa 3 a na-esi nri na-atụba veggies, protein, na cheese.)

"Tụfuo Pound 10 n'ime otu ọnwa" Atụmatụ nri: echiche iri nri nri abalị siri ike

Mgbe ị na-apụ na obodo ma ọ bụ soro ezinụlọ ma ọ bụ ndị enyi gị na-eri nri, buru nhọrọ nri abalị ndị a dị mma n'uche. (Njikọ: Otu esi eri nri ma ka fufukwa ibu)

• Panera Bread Asia Sesame Salad na ọkụkọ na nnukwu efere nke ofe 10-akwụkwọ nri (calories 510)
• Anụ ọkụkọ e ghere eghe nke KFC, poteto a gwakọtara agwakọta na gravy, agwa ndụ ndụ, na nnukwu ọka na cob (calories 490)
• Chili mango-Chile Chicken nke enweghị ikpe ọmụma (kalori 490)
• Olive Garden Shrimp Scampi Dinner (kalori 510)

“Tụfuo Pound 10 n'ime otu ọnwa” Atụmatụ nri: nri dị mma

Onye ọ bụla nri nke ndị a ọchịchọ-busting ida 10 pound na otu ọnwa nri atụmatụ snacks nwere banyere 150 calories; rie abụọ n'ụbọchị.

• 1 iko applesauce nwere 2 graham cracker halves
• Smoothie, nke a na-eji 2/3 iko yogọt Greek jikọtara ya na 3/4 iko strawberries oyi kpọnwụrụ na 1/3 iko mmiri ara ehi.
• 1 obere mango, sliced ​​​​ma fesa ya na cayenne na ihe ọṅụṅụ lime ka ọ nụrụ ụtọ, na 2 gingernap.
• 2 tablespoons guacamole (nwalee hacks ndị a iji bulie mikpuo gị!)
• 3/4 ounce chiiz cheddar na obere apụl
• 1/2 iko esie ya shelled edamame na 1 teaspoon mmanụ oliv na fesa oké osimiri nnu
• 1 ounce pretzels ọka zuru oke na 2 tzatziki tablespoons

Nyochaa maka