Ihe oriri ọhụrụ gị na -amalite ebe a

Ndinaya

• Nyochaa maka

Ịga na abụba juru eju na abụba dị ala, nri nwere eriri dị elu adịghị esiri ike dịka i chere. Naanị jiri nri ndị a, nri nri na ntụziaka dịka ntọala maka nhọrọ nri gị niile n'ime ọnwa. Anyị emewokwa ka ọ dịrị gị mfe. Anyị edepụtala aha maka achịcha, margarine, waffles, cheese soy, wdg, iji hụ na ọtụtụ ngwaahịa ị na-azụta nwere obere abụba na kalori yana nnukwu eriri na nri.

NTỤRỤ AFỌ ise

1 Banana Soy Milkshake: Purée na blender 1 banana, 1/2 iko mmiri ara ehi soy vanilla dị nro, 1/2 iko ihe ọ orangeụ orangeụ oroma nke calcium siri ike.

Mpekere 2 nke mkpụrụ ọka niile (Pepperidge Farm Natural Grain Grain) na ngaji abụọ trans-abụba/abụba na-enweghị abụba (Nkwa)

Nri nri: calorie 359, abụba 5% (2 g; 0.2 g juru eju), 83% carbs (75.5 g), protein 12% (11 g), 9 g fiber, 382 mg calcium.

2 Indian Tofu Scramble: Na skillet na -ekpo ọkụ, sauté, na -akpali akpali mgbe mgbe, maka nkeji ise, 3 ounces diced tofu siri ike, 1/4 iko tomato diced (ọhụrụ ma ọ bụ mkpọ), 1/2 teaspoon curry ntụ ntụ na cumin na ngaji 2 nke chopped cilantro. .

Mpekere 2 achịcha ọka wit niile (Arnold Stoneground 100% Wheat Wheat) na ngaji 2 na-echekwa mkpụrụ osisi niile

8 ounces ihe ọ juiceụ graụ mkpụrụ osisi grepu

Ihe oriri na-edozi ahụ: calorie 327, abụba 10% (3.6 g; 0.1 g jupụtara), 71% carbs (58 g), protein 19% (15.5 g), 8 g fiber, 264 mg calcium.

3 Sanwichi nri ụtụtụ: N'ime skillet na-adịghị mma nke a na-etinye na mmiri esi nri, sie 1 akwa n'elu ọkara-oke okpomọkụ nkeji 2 kwa akụkụ. Toast1 oat-bran English muffin; n'etiti muffin halves tinye 1 ounce soy cheese (Soyco), 1 ounce lean ham na akwa sie.

8 ounces obere ihe ọ tomatoụ tomatoụ tomato

Ihe oriri na-edozi ahụ: calorie 357, abụba 28% (11 g; 2.8 g jupụtara), 45% carbs (40 g), protein 27% (24 g), 4 g fiber, 347 mg calcium.

4 Cantaloupe-Strawberry Smoothie: Purée na blender 1/2 iko nke ọ bụla cubed cantaloupe na strawberries, 1 cup lowfat strawberry yogurt na 1 teaspoon ọka wheat.

1/2 pita ọka wit niile nwere 1 humus ụlọ ahịa zụrụ

8 ounces herbal tea

Akara Nri: calorie 413, 12% abụba (5.5 g; 1.9 g juru eju), 74% carbs (76 g), protein 14% (14.5 g), eriri 7 g, calcium 387 mg.

5 2 waffles dum (Eggo Nutri-Grain Multi-Bran) na 2 tablespoons maple sirop

Tea Creamy Chai: Gwakọta 1/2 iko chai tii, 1/2 iko mmiri ara na -enweghị abụba na 1 tablespoon mmanụ a honeyụ.

1 iberibe kiwi

Ihe oriri na-edozi ahụ: calorie 411, abụba 11% (5 g; 1 g jupụtara), 80% carbs (82 g), protein 9% (9 g), 8 g fiber, 212 mg calcium.

Nri ehihie ise

1 Smoked Trout on Pumpernickel: Gwakọta 1 tablespoon abụba na-enweghị Mayonezi na 1 teaspoon nke ọ bụla chopped ọhụrụ dil na horseradish; gbasaa na 1 iberibe achịcha pumpernickel; elu ya na trout anwụrụ ọkụ dị 3 ounce, iko 1/4 nke obere kukumba a mịrị amị na iberibe achịcha nke abụọ.

1 mịrị amị mkpụrụ osisi a mịrị amị bredamic na 1 teaspoon mmanụ balsamic

2 oroma ọbara

Akara Nri: calorie 451, 15% abụba (7.5 g; 2 g juru eju), 60% carbs (68 g), protein 25% (28 g), eriri 11g, calcium 276 mg.

2 Salad Lentil na-ekpo ọkụ: Jikọta a19-ounce nwere ike Progresso 99% Fat Free Lentil Soup na 1/2 iko osikapa aja aja na-adịghị esi nri na nnukwu efere na ngwa ndakwa nri dị elu maka nkeji ise; hapụ nkeji 5; tinye 1/4 iko nke ọ bụla diced karọt na green mgbịrịgba ose, 1 tablespoon uhie mmanya mmanya, nnu na ose; jiri ndụdụ tụọ ya. Na-eje ozi na akwukwo letus 2 uhie.

Ogwe mkpụrụ osisi 1 oyi kpọnwụrụ (Dole ma ọ bụ Edy's)

Ihe oriri na-edozi ahụ: calorie 555, abụba 10% (6 g; 0 g jupụtara), 72% carbs (100 g), protein 18% (25 g), 18 g fiber, 30 mg calcium.

3 Salad salmon: Jikọta 6 ounce nwere ike salmon, 1/4 iko minced red albion, 2 tablespoons Mayonezi enweghị abụba na 1 teaspoon Dijon; gwakọta nke ọma wee jee ozi ihe karịrị iko 2 akwụkwọ nri nwa.

2 iberibe achịcha rye (Beefsteak Hearty Rye) tinye ya na 2 tablespoons nke ubi na-enweghị abụba na cheese cheese

2 apụl

Akara Nri: kalori 477, 22% abụba (11.6 g; 2.5 g juru eju), 47% carbs (56 g), protein 31% (37 g), eriri 7 g, calcium 675 mg.

4 Soy BLT: Microwave 4 mpekere anụ ezi soy (anụ ezi Lightlife Smart) dịka ntuziaka ngwugwu (ruo mgbe ọ siri ike); gbasaa 1 iberibe achịcha ọka wheat dum (Wonder Good Hearth Stoneground 100% Whole Wheat) na 2 teaspoons soy Mayonezi (Vegenaise); n'elu ya na anụ ezi esi nri, akwụkwọ osisi letus Boston na -acha ọbara ọbara ole na ole, mpekere 3 tomato na iberi achịcha nke abụọ iji mee sanwichi.

1 iberibe mango

Nri nri: calorie 377, abụba 23% (9.6 g; 1 g juru), 60% carbs (57 g), protein 17% (16 g), 7 g fiber, 121 mg calcium.

5 Black bean chili (Ndagwurugwu Health, ngwugwu 2.36-ounce, na-amịpụta ounces 15 mgbe akwadoro ya)

1 mpịakọta ọka zuru oke (Ovens Natural)

1 cup chopped Romaine letus na 1/4 iko shredded red cabbage na 2 tablespoons abụba na-enweghị Italian ma ọ bụ blue cheese mgbakwasa (Wish-Bone)

1 pọọpọ fesara na 2 teaspoons ọhụrụ squeezed ihe ọ juiceụimeụ lime

Akara nri: kalori 584, 4% abụba (2.6 g; 0 g juru eju), 78% carbs (114 g), protein 18% (26 g), eriri 19g, calcium 249 mg.

Nri abalị ise

1 Salmon nke a na-esi nri na Lemon-Caper Sauce: N'ime nnukwu efere, jiri mmiri kpuchie salmon fillet 5-ounce. Weta na obụpde, wepụ ozugbo na okpomọkụ; ka guzo 10 nkeji. igbapu; friji. Mgbe ị dị njikere ije ozi, hichaa iko 1/4 iko na -enweghị abụba, ngaji 2 nke ihe ọ lemonụ lemonụ lemon ọhụrụ ọ bụla na ihe ọinedụ draụ mmiri nnu, nnu na ose; ngaji ihendori n'elu salmon.

1/2 iko osikapa aja aja aja aja (Uncle Ben)

1 iko akwụkwọ nri steamed

Ihe oriri na-edozi ahụ: calorie 504, abụba 19% (10.4 g; 1.9 g jupụtara), 45% carbs (57 g), protein 36% (45 g), 8 g fiber, 410 mg calcium.

2 Gazpacho Na Lump Crabmeat: Na blender ma ọ bụ ihe oriri, purée ruo mgbe ọ fọrọ nke nta ka ọ dị mma (hapụ ụfọdụ nnukwu iberibe) tomato 2, 1/2 iko ihe ọṅụṅụ tomato, 1/2 ose mgbịrịgba akwụkwọ ndụ akwụkwọ ndụ, 1/3 iko sliced ​​​​kukumba, 1 galik clove. , 2 teaspoons chopped cilantro ọhụrụ, 1 teaspoon chili ntụ ntụ, na 1/4 teaspoon nke ọ bụla nnu na ose. Wunye n'ime nnukwu efere; n'elu ya na iko 1/3 ọhụrụ ma ọ bụ mkpọ (6 ounces) crabmeat.

1 mpịakọta ọka zuru oke (Ovens Natural ma ọ bụ akara ụlọ ahịa dị na mpaghara) yana 2 teaspoons trans-fat-free fat margarine (Nkwa)

2 iko agwakọtara agwakọta nke etinyere ya na ngaji abụọ ọ bụla: chiiz feta achicha (abụba dị ntakịrị ma ọ bụrụ na ị ga-ahụ ya) yana akwa Catalina na-enweghị abụba (Kraft)

Akara Nri: calorie 437, 26% abụba (12.5 g; 6 g juru eju), 45% carbs (49 g), protein 29% (32 g), eriri 11g, calcium 407 mg.

3 Spaghetti Bolognese (lee uzommeputa yiri ya)

1 iko nke ọ bụla sliced ​​​​zukini na skwọsh edo edo (rie raw ma ọ bụ ngwa ndakwa nri n'elu maka nkeji 2); tinye nnu na ose.

Akara Nri: kalori 411, 14% abụba (6.4 g; 1 g juru eju), 66% carbs (68 g), protein 20% (21 g), eriri 13g, calcium 113 mg.

4 Millet-Quinoa-Cashew Kugel Na Apple-Balsamic Drizzle (lee uzommebe metụtara)

2 iko broccoli steamed, 2 tablespoons esi nri soybean (Ugbo Cascadian, na friza wara wara), tụba ya na

1 teaspoon mmanụ oliv, nnu na ose.

Ihe oriri na-edozi ahụ: calorie 592, abụba 31% (20.4 g; 3.8 g jupụtara), 52% carbs (77 g), protein 17% (25 g), 16 g fiber, 234 mg calcium.

5 Risotto dị ụtọ na yabasị (lee uzommebe metụtara ya)

Crostini tomato a mịrị amị: Top 1 iberi achịcha na-ekoghị eko na ngaji 2 tomato pesto (Contadina)

Ihe oriri na-edozi ahụ: calorie 498, abụba 28% (15.5 g; 5.5 g jupụtara), 59% carbs (73 g), protein 13% (16 g), 7 g fiber, 105 mg calcium.

Nri nri ise

1 5 achịcha ọka wit zuru oke (Triscuits belatara) na 1 ounce mozzarella chiiz

Akara Nri: 153 kalori, 36% abụba (6 g; 3 g juru eju), 43% carbs (16.5 g), protein 21% (8 g), eriri 3 g, calcium 190 mg.

2 Salad mkpụrụ osisi ude: Gwakọta 1/2 iko nke ọ bụla cubed honeydew egusi, oroma wedges na uhie uhie, 1/2 iko lowfat vanilla yogọt (mmiri ara ehi ma ọ bụ soy) na 1 teaspoon chopped mint.

Nri nri: calorie 224, abụba 8% (2 g; 1 g juru), 81% carbs (45.5 g), protein 11% (6 g), 3 g fiber, 247 mg calcium.

3 1/2 iko lowfat obi cheese agwakọta ya na 1 teaspoon akọrọ akwukwo nri itinye mix (Hidden Valley Ranch); jiri okooko osisi fennel abụọ na karọt nwa ise jee ozi.

Akara Nri: kalori 133, 11% abụba (1.6 g; 1 g juru eju), 42% carbs (14 g), protein 47% (15.5 g), eriri 4g, calcium 123 mg.

4 1 ngwugwu akwadoro tofu miso ofe (Kikkoman) na osisi sesame achịcha anọ (Barbara's Bakery)

1 obere osisi cinnamon-mịrị mkpụrụ osisi granola (Kellogg's)

Akara Nri: calorie 128, 19% abụba (2.7 g; 0 g juru eju), 64% carbs (21.4 g), protein 17% (5.5 g), eriri 1g, calcium.

5 3 kuki mịrị oatmeal na-enweghị abụba (Pepperidge Farm) na 1/2 iko raspberry sorbet (Häagen-Dazs)

Akara Nri: calorie 240, 0% abụba, 97% carbs (58 g), protein 3% (1.8 g), 1 g eriri, 0 mg calcium.

Nyochaa maka