Qorshahaaga cunto dhimista miisaanka cusub

Qanacsan

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3 Quraac

1 1/2 koob All-Bran siriyaal lagu qasay 1/2 koob Wadarta badarka oo lagu kor darayo 1/2 koob caano aan dufan lahayn iyo 1/2 koob strawberries la jarjaray

1 jeex roodhida hadhuudhka oo dhan leh 2 qaado oo subagga lawska oo dufanku hoos u dhacay

Dhibcaha Nafaqada: 352 kalori, 15% dufan (6 g; 1 g saturated), 68% karbohaydrayt (60 g), 17% borotiin (15 g), 17 g fiber, 531 mg calcium, 18 mg iron, 631 mg sodium.

2 2 waffle oo hadhuudh ah oo barafaysan oo leh 1 qaado sharoobada maple

1 babay oo la jarjaray

Dhibcaha Nafaqada: 455 kalori, 10% dufan (5 g; 1 g saturated), 84% karbohaydrayt (96 g), 6% borotiin (7 g), 13 g fiber, 139 mg calcium, 1 mg iron, 421 mg sodium.

3 Khudrad-Qofaf: Ku dar baaquli badbaado leh microwave-ka 3/4 koob oo boorash aan la karinin, 1 1/2 koob oo caano ah oo aan dufan lahayn, 1 tuman oo la jarjaray, iyo 1/2 qaado oo qorfe ah; microwave sare 2 daqiiqo, ilaa dareeraha la nuugo.

1 koob oo cantaloupe cubed ah

Dhibcaha Nafaqada: 437 kalori, 10% baruur (5 g; 1 g oo dufan ah), 68% carbs (74 g), 22% protein (24 g), 9 g fiber, 521 mg calcium, 4 mg bir, 207 mg sodium.

3 QADO

1 Hummus Sandwich: Ku dar blender 15-wiqiyadood oo digir garbanzo ah (miiray), nus ka mid ah 15-wiqiyadood oo digir cad ah (miiray oo la raaci si looga saaro milix), 2 qaado oo tahini, 1 xabo oo toon ah, 1/4 koob oo biyo ah iyo 1 qaado oo liin cusub; nadiifi ilaa inta uu ka siman yahay. Ku faafi 1/4 koob oo isku dar ah oo ku saabsan 1 jeex oo rooti ah oo dhan; dusha sare leh 2 xaleef yaanyo ah, 2 caleemo salaar cas ah iyo cad roodhi labaad (hummus haray ku rid weel xiran oo qaboojiyaha ku jira).

1/3 koob oo soybeans la karkariyey (edamame), la duqeeyey oo la cusbeeyey 1/4 qaado oo cusbo ah

2 liin mandarin ah ama 1 oranji ah

Dhibcaha Nafaqada: 513 kalori, 21% baruur (12 g; 2 g oo dufan leh), 55% carbs (71 g), 24% protein (31 g), 18 g fiber, 387 mg calcium, 10 mg bir, 932 mg sodium.

2 Pinto Bean Salad Iyo Tuna: Ku dar baaquli 15-wiqiyadood oo digir pinto ah (la raaci oo la miiray),

8-wiqiyadood ayaa gooyn kara digirta cagaaran (la raaci oo la miiray), 6-wiqiyadood oo tuna (miiray), 2 qaado oo la dubay oo basbaas cas ah (laga bilaabo 7-wiqiyadood), 1 qaado oo khal-khamri cas ah, iyo milix iyo basbaaska madow si ay u dhadhamiyaan . Kala qaybso; badh u dhig maalin kale.

Chips-galeyda ee lagu dubay Guacamole: Iska yaree 1 tortilla galleyda oo u kala jar afar qaybood oo u wareeji xaashida dubista; Dubo at 400 F ilaa 5 daqiiqo, ilaa uu jilicsan yahay iyo dahab; dhinac iska dhig. Ku dar blender ama mashiinka cuntada 1 avokado diiray oo la jarjaray, kala badh 15-wiqiyadood oo digir cad ah (la miiray), 1 qaado oo casiir liin cusub ah iyo 1 xabo oo toon ah. Purée ilaa ku dhowaad siman; walaaq 1 qaado oo la jarjaray cilantro cusub; xilli ay ku dhadhamiyaan milix iyo basbaas. Ku dar 1/4 koob oo guacamole ah oo jajab ah oo kaydi 3/4 koob oo guacamole ah oo soo hadhay ee King Mackerel ama Trout Enchilada qadada bacda buniga ah bogga 164 (ku kaydi weel xiran qaboojiyaha).

Dhibcaha Nafaqada: 469 kalori, 25% baruur (13 g; 3 g oo dufan leh), 45% carbs (53 g), 30% protein (35 g), 17 g fiber, 185 mg calcium, 7 mg bir, 89 mg sodium.

3 Khudaarta Turkiga ah Sandwich: ugu sarreeya 1 xabbadood oo ah rooti hadhuudh dhan ah oo leh 1 qaado shaah oo malab ah ama iniin khardal ah Dijon, 2 wiqiyadood oo turkey soy ah, 3 xaleef qajaar ah, 1 caleen salaar cas ah iyo jeex labaad oo rooti ah.

8-ounce weel lowg yogurt (dhadhan kasta)

1 kiwi oo jarjaran

Dhibcaha Nafaqada: 462 kalori, 8% baruur (4 g; 2 g oo dufan ah), 67% carbs (77 g), 25% protein (29 g), 9 g fiber, 623 mg calcium, 2 mg bir, 748 mg sodium.

3 CASHADA

1 Kasha iyo Baastada oo leh Lemon Pesto (fiiri cuntada la xiriirta)

1 koob oo caleenta isbinaajka dhallaanka ah oo lagu korsaaray 2 xabbo oo yaanyo ah iyo 1 qaado oo labiska talyaani ah oo aan dufan lahayn

Dhibcaha Nafaqada: 467 kalori, 30% dufan (16 g; 3 g saturated), 56% karbohaydrayt (65 g), 14% borotiin (16 g), 8 g fiber, 160 mg calcium, 4 mg iron, 775 mg sodium.

2 Salmon Gingered oo leh Quinoa iyo Chard Swiss (eeg cuntada la xiriirta)

Squash Acorn Squamed: Kala badh 1 qajaar geedka canabka ah kana saar abuurka; dhig 1 qaado yar oo saliid saytuun ah badh kasta oo xoq si aad u marsato; xilli ku dhex milix iyo basbaas; meel kala bar, gooy dhinaca, saxan microwave-ammaan ah oo ku dabool duub balaastig ah; microwave on sare 5 daqiiqo, ilaa hindisada; ha istaago 5 daqiiqo ka hor intaadan u adeegin. Qayb ka mid ah qayb ka mid ah ha u dhig qadada berrito.

Dhibcaha Nafaqada: 461 kalori, 25% baruur (13 g; 2 g oo dufan leh), 49% carbs (56 g), 26% protein (30 g), 12 g fiber, 152 mg calcium, 3 mg bir, 256 mg sodium.

3 King Mackerel ama Trout Enchiladas (fiiri cuntada la xidhiidha)

Bariiska Cumin: Ku dar baaquli badbaado leh mikrowave 1/2 koob oo bariis bunni ah oo degdeg ah, 1/2 koob oo biyo ah iyo 1/2 qaado shaaha oo khamuun ah oo dhulka ah. Ku dabool caag iyo microwave 5 daqiiqo oo sare; ha istaagaan 5 daqiiqo; fargeeto leh.

1 koob oo brokoli raab ah ama brokoli ubaxeed

Dhibcaha Nafaqada: 645 kalori, 31% baruur (22 g; 5 g oo dufan leh), 44% carbs (71.5 g), 25% protein (40 g), 20 g fiber, 231 mg calcium, 3 mg bir, 1,958 mg sodium.

3 Cunto fudud

1 7 Triscuits dufan la dhimay oo leh 2 wiqiyadood oo farmaajo soy ah, 10 karootada ilmaha ah

Dhibcaha Nafaqada: 232 kalori, 12% baruur (3 g; 0.5 g oo dufan leh), 57% carbs (33 g), 31% protein (18 g), 5 g fiber, 437 mg calcium, 3 mg bir, 679 mg sodium.

2 6-wiqiyadood oo caano fadhi soy ah, 1 wiqiyadood oo yicib ah oo maran

Dhibcaha Nafaqada: 299 kalori, 39% baruur (13 g; 1 g oo dufan ah), 46% carbs (34.5 g), 15% protein (11 g), 6 g fiber, 100 mg calcium, 3 mg bir, 40 mg sodium.

3 1/2 koob jalaatada lowska lowfat ama yogurt barafaysan, 1 koob canab cas

Dhibcaha Nafaqada: 273 kalori, 10% dufan (3 g; 2 g saturated), 77% karbohaydrayt (52.5 g), 13% borotiin (9 g), 2 g fiber, 251 mg calcium, 1 mg iron, 60 mg sodium.

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