Atụmatụ nri ibelata ibu ọhụrụ gị

Ndinaya

• Nyochaa maka

3 ỤTỌ

1 1/2 iko ọka niile na-agwakọta na 1/2 iko mkpokọta ọka ọ bụla ma tinye ya na iko iko mmiri ara na-enweghị abụba na 1/2 iko mkpụrụ osisi sliced

1 iberi toast nke ọka zuru oke na ngaji 2 mbelata abụba araekere

Akara Nri: calorie 352, 15% abụba (6 g; 1 g juru eju), 68% carbs (60 g), protein 17% (15 g), eriri 17 g, 531 mg calcium, 18 mg iron, 631 mg sodium.

2 2 waffles ọka zuru oke na 1 tablespoon maple sirop

1 pọọpọ iberi

Akara Nri: calorie 455, 10% abụba (5 g; 1 g juru eju), 84% carbs (96 g), protein 6% (7 g), eriri 13 g, calcium 139 mg, 1 mg iron, 421 mg sodium.

3 Apricot-Cinnamon Oatmeal: Gwakọta na ngwa ndakwa nri 3/4 iko oatmeal a na-esighị, 1 1/2 iko mmiri ara ehi na-adịghị abụba, 1 pitted na diced apricot, na 1/2 teaspoon cinnamon; ngwa ndakwa nri na elu 2 nkeji, ruo mgbe mmiri mmiri na -etinye obi gị dum.

1 iko cubed cantaloupe

Akara Nri: calorie 437, 10% abụba (5 g; 1 g juru eju), 68% carbs (74 g), protein 22% (24 g), eriri 9g, 521 mg calcium, 4 mg iron, 207 mg sodium.

3 Nri ehihie

1 Hummus Sanwichi: Gwakọta na blender 15-ounce nwere ike garbanzo agwa (drained), ọkara nke 15-ounce nwere ike na-acha ọcha agwa (drained na rinsed wepụ nnu), 2 tablespoons tahini, 1 klove galik, 1/4 iko mmiri na 1 tablespoon ihe ọ juiceụ lemonụ lemon ọhụrụ; purée ruo mgbe ire ụtọ. Gbasaa 1/4 iko ngwakọta na 1 iberi nke achịcha zuru oke; n'elu na 2 tomato iberi, 2 red letus epupụta na iberi nke abụọ nke achịcha (dokwa fọdụrụ hummus n'ime akara akara na refrjiraeto).

1/3 iko sie soybean (edamame), kpuchie ya ma were nnu nnu 1/4 tinye ya

2 oroma mandarin ma ọ bụ oroma 1

Nri nri: calorie 513, abụba 21% (12 g; 2 g jupụtara), 55% carbs (71 g), protein 24% (31 g), 18 g fiber, 387 mg calcium, 10 mg iron, 932 mg sodium.

2 Salad Pinto Bean na tuna: Jikọta na nnukwu efere 15-ounce nwere ike pinto agwa (rinsed na drained),

8-ounce nwere ike ibelata agwa akwụkwọ ndụ akwụkwọ ndụ (nke a kpochapụrụ na drained), 6-ounce nwere ike tuna (drained), 2 tablespoons minced ṅara n'ọkụ uhie ose (site na 7-ounce ite), 1 tablespoon red-wine mmanya, na nnu na oji ose nụrụ ụtọ. . Kewaa na ọkara; dobe ọkara maka ụbọchị ọzọ.

Achịcha ọka esiri esi na Guacamole: Bee tortilla ọka 1 n'ime mpekere anọ ma bufee wedges na mpempe achịcha; akpọọ nkụ na 400 ° F maka nkeji ise, ruo mgbe ọ siri ike na ọla edo; wepụrụ. Gwakọta na blender ma ọ bụ ihe oriri 1 peeled na pitted ube oyibo, ọkara nke 15-ounce nwere ike ọcha agwa (drained), 1 tablespoon ọhụrụ lime ihe ọṅụṅụ na 1 klove galik. Purée ruo mgbe ọ fọrọ nke nta ka ọ dị ire; nwuo na 1 tablespoon chopped ọhụrụ cilantro; oge nụrụ ụtọ na nnu na ose. Na-efe 1/4 iko guacamole na ibe ma debe 3/4 iko guacamole fọdụrụ maka King Mackerel ma ọ bụ Trout Enchilada brown-akpa nri ehihie na ibe 164 (chekwaa n'ime akpa akara n'ime friji).

Ihe oriri na-edozi ahụ: calorie 469, abụba 25% (13 g; 3 g jupụtara), 45% carbs (53 g), protein 30% (35 g), 17 g fiber, 185 mg calcium, 7 mg iron, 89 mg sodium.

3 Sanwichi Turkey anaghị eri anụ: elu 1 achịcha achịcha zuru oke na 1 teaspoon mọstad mmanụ a orụ ma ọ bụ mọstad Dijon, 2 ounces soybean, 3 kukumba mpekere, akwukwo akwukwo letus uhie na iberi achịcha nke abụọ.

8-ounce akpa lowfat yogọt (ụtọ ọ bụla)

1 iberibe kiwi

Akara Nri: 462 kalori, 8% abụba (4 g; 2 g juru eju), 67% carbs (77 g), protein 25% (29 g), eriri 9 g, 623 mg calcium, 2 mg iron, 748 mg sodium.

3 Nri abalị

1 Kasha na Pasta Na Lemọn Pesto (lee uzommeputa metụtara ya)

1 iko akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ juputara na mpekere tomato 2 na 1 ngaji mgbakwasa Ịtali nke na-enweghị abụba

Akara Nri: 467 kalori, 30% abụba (16 g; 3 g juru eju), 56% carbs (65 g), protein 14% (16 g), eriri 8g, 160 mg calcium, 4 mg iron, 775 mg sodium.

2 Salmon gingered na Quinoa na Swiss Chard (lee uzommeputa yiri ya)

Skwọsh Acorn Squash: Ọkara ọkara mkpụrụ osisi acorn ma wepu mkpụrụ; tinye 1 ngaji mmanụ olive na ọkara nke ọ bụla wee tee ya ka ọ chachaa; oge n'ime na nnu na ose; debe akụkụ abụọ, bee n'akụkụ, na efere microwave echekwara ma jiri mkpuchi plastik kpuchie ya; ngwa ndakwa nri na elu 5 nkeji, ruo mgbe obi; ka -eguzo 5 nkeji tupu na -eje ozi. Debe otu akụkụ maka nri ehihie echi.

Akara Nri: 461 kalori, 25% abụba (13 g; 2 g juru eju), 49% carbs (56 g), protein 26% (30 g), eriri 12 g, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 Eze Mackerel ma ọ bụ Trout Enchiladas (lee uzommebe metụtara)

Osikapa Cumin: Gwakọta na ngwa ngwa ngwa ndakwa nri 1/2 iko osikapa aja aja na-esi ngwa ngwa, 1/2 iko mmiri na 1/2 teaspoon ala cumin. Kpuchie na plastic na ngwa ndakwa nri na elu 5 nkeji; hapụ nkeji 5; jiri fọk.

1 cup broccoli steamed ma ọ bụ broccoli florets

Ihe oriri na-edozi ahụ: calorie 645, abụba 31% (22 g; 5 g jupụtara), 44% carbs (71.5 g), protein 25% (40 g), 20 g fiber, 231 mg calcium, 3 mg iron, 1,958 mg sodium.

3 MGBE

1 7 Triscuits belatara nke nwere cheese soy 2 ounce, karọt nwa iri

Ihe oriri na-edozi ahụ: calorie 232, abụba 12% (3 g; 0.5 g jupụtara), 57% carbs (33 g), protein 31% (18 g), 5 g fiber, 437 mg calcium, 3 mg iron, 679 mg sodium.

2 6-ounce akpa yogọt soy, 1 ounce almọnd chara acha

Nri nri: calorie 299, abụba 39% (13 g; 1 g juru), 46% carbs (34.5 g), protein 15% (11 g), 6 g fiber, 100 mg calcium, 3 mg iron, 40 mg sodium.

3 1/2 iko lowfat vanilla ice cream ma ọ bụ yogọt kpọnwụrụ akpọnwụ, 1 iko mkpụrụ vaịn na -acha ọbara ọbara

Akara Nri: calorie 273, 10% abụba (3 g; 2 g juru), 77% carbs (52.5 g), protein 13% (9 g), eriri 2 g, 251 mg calcium, 1 mg iron, 60 mg sodium.

Nyochaa maka