Isicwangciso seSidlo seMeditera seentsuku ezingama-30 seCarb ephantsi

Izicwangciso Zesidlo

I-Cacringer Calculator

Nokuba ulandela iintsuku ezingama-30 ezipheleleyo, okanye ukhethe nje iiresiphi ezimbalwa oza kuzama ngazo, uya kuvuna izibonelelo zokutya kweMeditera, kunye neeresiphi ezisezantsi kwi-carbs (kodwa hayi ezantsi kakhulu ukuba uphoswe zizondlo ezibalulekileyo) ukunceda. uhlangabezana neenjongo zakho zempilo kunye nesondlo. Ukuthetha ngeenzuzo zempilo-kukho isizathu sokuba ukutya kweMeditera kuvotelwe rhoqo 'eyona ndlela yokutya' yi-U.S. News & World Report . Uphando lubonisa ukuba ukutya kweMeditera kunokuphucula impilo yentliziyo, ukunciphisa umngcipheko wezinye i-cancer kunye nokukhusela ubuchopho bethu. Ukongeza, ukutya kweMeditera okudityaniswe nokutya okune-carb ephantsi kunokuba yeyona nto ibalulekileyo luncedo ekwehliseni iswekile yegazi kubantu abanesifo seswekile. Nokuba sithini na isizathu sakho, uqinisekile ukuba uyazithanda iiresiphi ezimnandi kunye ne-snack kwesi sicwangciso.

Bona Okuninzi: Iziko lokutya kweMeditera

Kwesi sicwangciso sokutya esine-carb ephantsi, sibeke iikhalori kwiikhalori eziyi-1,500 ngosuku, elinqanaba lekhalori uninzi lwabantu luya kuthoba ubunzima ngokulandelayo, kwaye lubandakanya uhlengahlengiso lwe-1,200 kunye ne-2,000 yeekhalori ngosuku, kuxhomekeke kuhlobo lwakho. iimfuno zekhalori . Kubalulekile ukuqaphela ukuba ukwehla kobunzima obusempilweni kukwehla kancinci kancinci (malunga ne-1 ukuya kwi-2 yeekhilogram ngeveki), ke ukuba uziva ulambile nge-1,500 yeekhalori, yiqhume ude uzive wanelisekile kwaye unciphise kancinci ukuya kwiikhalori ezimbalwa ngokulandelayo. iinyanga ezimbalwa.

Ukutya okuseMpilweni okuPhantsi kweCarb ekufuneka kugxilwe kuyo kukutya kweMeditera:

    Intlanzi:Iintlanzi, ngakumbi iintlanzi ezityebileyo kwi-omega-3 fatty acids esempilweni efana nesalmon, isardadi kunye ne-albacore tuna, zisisiseko sokutya kweMeditera.Iiprotheyini ezibhityileyo:Inkukhu, i-turkey kunye namaqanda zibaluleke kakhulu kwi-low-carb version yokutya.Amafutha asempilweni:Iminquma, iavokhado, ioli yomnquma, amandongomane kunye nembewu iyanelisa kwaye imnandi.Imifuno:Imifuno enesondlo, ngakumbi imifuno enamagqabi efana nesipinatshi kunye nekale, kufuneka ifakwe kwisixa esikhulu.Iziqhamo:Nangona ziqulethe i-carbohydrates, iziqhamo zingumthombo omkhulu weevithamini kunye nefiber kwaye kufuneka zifakwe. Iziqhamo eziphezulu zefiber, njengamaqunube, iiapile kunye namapere zibaluleke kakhulu ukuba zibandakanye.Amazimba:Nangona ziphezulu kwiicarbohydrates, i-carbs epheleleyo efana ne-quinoa, i-oatmeal kunye nerayisi emdaka kufuneka ifakwe ngokumodareyitha.
Iveki yoku-1

USitya njani iVeki yakho yokutya:

  1. Yenza iiseshini ezintathu zeBlueberry Almond Chia Pudding ukuze ube nesidlo sakusasa ngeentsuku ze-2 ukuya ku-5.
  2. Lungiselela iSpinatshi kunye ne-Strawberry Meal-Prep Salad ukuze ube nesidlo sasemini ngeentsuku ze-2 ukuya ku-5.

Usuku 1

Isidlo sakusasa (285 calories)

  • I-1 ekhonza 'Iqanda elisemngxunyeni' iiPeppers kunye neAvocado Salsa

A.M. I-Snack (187 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe blueberries

Isidlo sasemini (360 calories)

  • I-1 ekhonza i-White Bean & Veggie Salad

P.M. I-Snack (268 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1 i-orenji ephakathi

Isidlo sangokuhlwa (409 calories)

  • I-1 yokukhonza i-Superfood Chopped Salad kunye neSalmon kunye ne-Creamy Garlic yokunxiba

Iitotali zeMihla: 1,510 calories, 88 g protein, 100 g carbohydrates, 33 g fiber, 91 g fat, 1,345 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Nciphisa iyogathi ukuya kwi-1/2 indebe kwi-A.M. i-snack kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-4 Tbsp. walnuts zinqunqwe ukuya A.M. i-snack, yongeza i-1 pear enkulu kwisidlo sasemini kwaye wongeze i-1 ukukhonza Yonke into ye-Bagel Avocado Toast kwisidlo sakusihlwa.

Usuku 2

Isidlo sakusasa (360 calories)

  • 1 ukukhonza Blueberry Almond Chia Pudding
  • I-10 isiqingatha se-walnut esomileyo

A.M. I-Snack (200 calories)

  • I-apile e-1 ephakathi
  • 1 Tbsp. ibhotolo yamandongomane yendalo

Isidlo sasemini (374 calories)

  • Isipinatshi esi-1 kunye ne-Strawberry Meal-Prep Salad

P.M. I-Snack (124 calories)

  • 1/2 indebe raspberries
  • Iialmondi ezili-12 eziqhotsiweyo ezingaxutywanga

Isidlo sangokuhlwa (447 calories)

  • I-1 yokuphakela iPesika eGqiweyo kunye neNkukhu eSmothered Brie
  • 1 ukukhonza Basic Quinoa

Ingcebiso Yokulungiselela Ukutya: kabini iresiphi yeSiseko yeQuinoa ukuze ube neentsalela ukuze ube nesidlo sangokuhlwa ngomso

Iitotali zeMihla: 1,505 calories, 80 g protein, 111 g carbohydrates, 31 g fiber, 86 g fat, 1,159 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya i-walnuts kwisidlo sakusasa, ibhotolo yamandongomane e-A.M. i-snack kunye neealmonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Ukwandisa kwi-1/4 indebe ye-walnuts kwisidlo sakusasa, ukwandisa ukuya kwi-3 Tbsp. ibhotolo yamandongomane yendalo e-A.M. i-snack, yongeza i-orenji e-1 ephakathi kwisidlo sasemini kwaye unyuke ukuya kwi-1/3 yekomityi eyosiweyo yeealmondi ezingenatyuwa e-P.M. I-snack.

Usuku 3

Isidlo sakusasa (360 calories)

  • 1 ukukhonza Blueberry Almond Chia Pudding
  • I-10 isiqingatha se-walnut esomileyo

A.M. I-Snack (163 calories)

  • 1/2 indebe raspberries
  • I-10 isiqingatha se-walnut esomileyo

Isidlo sasemini (374 calories)

  • Isipinatshi esi-1 kunye ne-Strawberry Meal-Prep Salad

P.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sangokuhlwa (450 calories)

  • I-1 ekhonza i-Flank Steak eyosiweyo kunye neSaladi yeTomato
  • 1 ukukhonza Basic Quinoa

Iitotali zeMihla: 1,478 calories, 68 g protein, 115 g carbohydrates, 32 g fiber, 88 g fat, 983 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya i-walnuts kwisidlo sakusasa kunye ne-AM I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza ukuya kwi-1/4 indebe ye-walnuts kwisidlo sakusasa kunye ne-AM i-snack, yongeza i-1/3 yekomityi eyomisiweyo yeealmondi ezingenatyiwa kwi-P.M. i-snack kwaye wongeze i-1 ukukhonza Yonke into ye-Bagel Avocado Toast kwisidlo sakusihlwa.

Usuku 4

Isidlo sakusasa (360 calories)

  • 1 ukukhonza Blueberry Almond Chia Pudding
  • I-10 isiqingatha se-walnut esomileyo

A.M. I-Snack (206 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sasemini (374 calories)

  • Isipinatshi esi-1 kunye ne-Strawberry Meal-Prep Salad

P.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sangokuhlwa (432 calories)

  • I-1 ekhonza inkukhu, iBrussels Sprouts kunye neSaladi yeMushroom

Iitotali zeMihla: 1,504 calories, 67 g protein, 105 g carbohydrates, 32 g fiber, 97 g fat, 1,154 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya i-walnuts kwisidlo sakusasa kwaye utshintshe i-AM i-snack ukuya kwi-1/4 indebe yeblueberries.

Ukwenza ukuba ibe yi-2,000 Calories: Yandisa ukuya kwi-1/4 yekomityi yee-walnuts kwisidlo sakusasa, yongeza i-1/3 yekomityi eyosiweyo yeealmondi ezingenatyiwa kwi-P.M. i-snack kwaye wongeze i-1 ukukhonza Yonke into ye-Bagel Avocado Toast kwisidlo sakusihlwa.

Usuku 5

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (41 calories)

  • 2/3 indebe yamaqunube

Isidlo sasemini (374 calories)

  • Isipinatshi esi-1 kunye ne-Strawberry Meal-Prep Salad

P.M. I-Snack (248 calories)

  • 1/2 indebe blueberries
  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sangokuhlwa (540 calories)

  • Isaladi e-1 yeKale kunye neAvocado kunye neBlueberries & Edamame
  • 1 ukukhonza Yonke into Bagel Avocado Toast

Iitotali zeMihla: 1,481 calories, 76 g protein, 95 g carbohydrates, 32 g fiber, 96 g fat, 1,534 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya i-walnuts kwisidlo sakusasa kunye neealmondi kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza kwi-4 Tbsp. ama-walnuts anqunqiweyo kwisidlo sakusasa, yongeza i-1/3 yekomityi eyomileyo yee-walnuts kwi-AM i-snack, yongeza i-clementine e-1 kwisidlo sasemini kwaye unyuke ukuya kwi-2 servings Yonke into ye-Bagel Avocado Toast kwisidlo sakusihlwa.

Usuku 6

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (262 calories)

  • 1 ipere enkulu
  • I-10 isiqingatha se-walnut esomileyo

Isidlo sasemini (366 calories)

  • I-1 ekhonza i-Vegetarian Nicoise Salad

P.M. I-Snack (62 calories)

  • 1 ikomityi yamaqunube

Isidlo sangokuhlwa (540 calories)

Iitotali zeMihla: 1,508 calories, 74 g protein, 108 g carbohydrates, 32 g fiber, 92 g fat, 1,553 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya i-walnuts kwisidlo sakusasa kwaye utshintshe i-AM I-snack ukuya kwi-orenji ephakathi.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza ukuya kwi-1/3 yekomityi ye-walnuts e-A.M. i-snack, yongeza ipereyi enkulu kwisidlo sasemini kwaye wongeze i-1/3 yekomityi eyosiweyo yeealmondi ezingenatyuwa.

Usuku 7

Isidlo sakusasa (285 calories)

  • I-1 ekhonza 'Iqanda elisemngxunyeni' iiPeppers kunye neAvocado Salsa

A.M. I-Snack (187 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe blueberries

Isidlo sasemini (366 calories)

  • I-1 ekhonza i-Vegetarian Nicoise Salad

P.M. I-Snack (227 calories)

  • 1/3 indebe raspberries
  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sangokuhlwa (459 calories)

  • I-1 ehambisa iHerby Fish kunye neWilted Greens & Mushrooms
  • I-1 ekhonza i-Guacamole i-Chopped Salad

Iitotali zeMihla: 1,525 calories, 79 g protein, 88 g carbohydrates, 30 g fiber, 100 g fat, 2,102 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Nciphisa iyogathi ukuya kwi-1/2 indebe kwaye ushiye iiblueberries kwi-AM. i-snack kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 yokukhonza i-Raspberry-Kefir Power Smoothie kwisidlo sakusasa, yongeza i-3 Tbsp. iiamangile ezishiyiweyo ukuya ku-A.M. i-snack kunye ne-1 pear enkulu ukuya kwisidlo sasemini.

Iveki yesi-2

USitya njani iVeki yakho yokutya:

  1. Lungiselela iiMuffins ze-Omelet eziBakiweyo eziBakiweyo ngokuLula ukuze uzifumane kwisidlo sakusasa ngeNtsuku ze-9 ukuya kweye-12. Zimise ukutya okuseleyo ukuze ube nesidlo sakusasa kamva evekini.
  2. Yenza I-Cauliflower Rice Bowls kunye ne-Asparagus eGrithiweyo kunye neSausage yenkukhu ukufumana isidlo sasemini ngeentsuku ze-9 ukuya kwe-12.

Usuku 8

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (325 calories)

  • I-1 ekhonza iSaladi eluhlaza kunye ne-Edamame & Beet

P.M. I-Snack (334 calories)

  • 1 ikomityi yamaqunube
  • 1/3 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sangokuhlwa (424 calories)

  • 1 ukukhonza Easy Salmon Cakes kunye Arugula Salad

Iitotali zeMihla: 1,491 calories, 86 g protein, 112 g carbohydrates, 34 g fiber, 81 g fat, 1,259 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iiamangile kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza kwi-4 Tbsp. walnuts kwisidlo sakusasa, yongeza i-1/3 yekomityi eyomileyo yee-walnuts kwi-AM i-snack kwaye wongeze i-1 ukukhonza Yonke into ye-Bagel Avocado Toast kwisidlo sakusihlwa.

Usuku 9

Isidlo sakusasa (270 calories)

  • 1 ukukhonza Easy Loaded Baked Omelet Muffins
  • Ipesika e-1 ephakathi

A.M. I-Snack (304 calories)

  • 1/3 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1/2 indebe raspberries

Isidlo sasemini (352 calories)

P.M. I-Snack (42 calories)

  • 1/2 indebe blueberries

Isidlo sangokuhlwa (534 calories)

Iitotali zeMihla: 1,502 calories, 68 g protein, 126 g carbohydrates, 30 g fiber, 87 g fat, 1,669 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iialmond kwaye unciphise amaqunube ukuya kwi-1/4 indebe kwi-A.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 1/4 indebe ye-fat-fat ephantsi ye-yogurt ye-Greek kunye ne-3 Tbsp. ialmonds ezinqunqiweyo ukuya kwi-P.M. i-snack kunye nokwandisa ukuya kwii-2 servings I-Pineapple kunye ne-Avocado Salad kwisidlo sakusihlwa.

Usuku lwe-10

Isidlo sakusasa (270 calories)

  • 1 ukukhonza Easy Loaded Baked Omelet Muffins
  • Ipesika e-1 ephakathi

A.M. I-Snack (95 calories)

  • I-apile e-1 ephakathi

Isidlo sasemini (352 calories)

P.M. I-Snack (272 calories)

  • 1/3 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sangokuhlwa (493 calories)

  • I-1 ekhonza iCuban Cauliflower Rice Bowl
  • 2 iikomityi ezixubileyo eziluhlaza
  • 1 ukukhonza Citrus Vinaigrette

Iitotali zeMihla: 1,482 calories, 61 g protein, 120 g carbohydrates, 34 g fiber, 91 g fat, 2,044 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-P.M. i-snack ukuya kwi-1/3 yekomityi yekhukhamba elisikiweyo.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-3 Tbsp. ibhotolo yamandongomane yendalo e-A.M. i-snack, yongeza i-clementine e-1 kwi-P.M. i-snack kwaye ungeze i-1/2 ye-avocado kwisaladi kwisidlo sakusihlwa.

Usuku lwe-11

Isidlo sakusasa (270 calories)

  • 1 ukukhonza Easy Loaded Baked Omelet Muffins
  • Ipesika e-1 ephakathi

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (352 calories)

P.M. I-Snack (275 calories)

  • 1 ikomityi yamaqunube
  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1 Tbsp. walnuts zinqunqwe

Isidlo sangokuhlwa (480 calories)

Iitotali zeMihla: 1,508 calories, 96 g protein, 113 g carbohydrates, 30 g fiber, 76 g fat, 1,698 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack kwi-1 clementine kwaye ushiye i-yogurt kunye ne-walnuts kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1/3 yekomityi yealmondi eqhotsiweyo eyomisiweyo kwi-A.M. i-snack, yongeza kwi-2 Tbsp. walnuts zinqunqwe kwi-P.M. i-snack kwaye ungeze i-1/2 ye-avocado kwisidlo sakusihlwa.

Usuku lwe-12

Isidlo sakusasa (270 calories)

  • 1 ukukhonza Easy Loaded Baked Omelet Muffins
  • Ipesika e-1 ephakathi

A.M. I-Snack (64 calories)

  • 1 indebe raspberries

Isidlo sasemini (352 calories)

P.M. I-Snack (305 calories)

  • I-apile e-1 ephakathi
  • 2 Tbsp. ibhotolo yamandongomane yendalo

Isidlo sangokuhlwa (495 calories)

Iitotali zeMihla: 1,486 calories, 75 g protein, 111 g carbohydrates, 31 g fiber, 84 g fat, 2,261 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya ipesika kwisidlo sakusasa kunye nebhotolo yamandongomane e-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1/4 yekomityi yealmondi eqhotsiweyo eyomisiweyo kwi-A.M. i-snack kwaye ungeze i-avocado e-1 yonke, inqunyulwe, kwisidlo sakusihlwa.

Ndingenza ntoni endaweni yekhrimu emuncu

Usuku lwe-13

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (386 calories)

  • I-1 ekhonza iTurkey kunye neCheddar Lettuce Wraps
  • 1 ikomityi yamaqunube

P.M. I-Snack (315 calories)

  • 1/3 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1/2 indebe blueberries

Isidlo sangokuhlwa (392 calories)

Iitotali zeMihla: 1,501 calories, 97 g protein, 103 g carbohydrates, 30 g fiber, 81 g fat, 1,894 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Nciphisa iiblueberries ukuya kwi-1/3 indebe kwaye ushiye iialmonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza kwi-4 Tbsp. ama-walnuts anqunqiweyo kwisidlo sakusasa, yongeza i-1/3 yekomityi eyomileyo yee-walnuts kwi-AM i-snack kwaye wongeze i-1 ukukhonza Yonke into ye-Bagel Avocado Toast kwisidlo sakusihlwa.

Usuku lwe-14

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (95 calories)

  • I-apile e-1 ephakathi

Isidlo sasemini (386 calories)

  • I-1 ekhonza iTurkey kunye neCheddar Lettuce Wraps
  • 1 ikomityi yamaqunube

P.M. I-Snack (357 calories)

  • 1 ikomityi blueberries
  • 1/3 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sangokuhlwa (401 calories)

  • 1 ukukhonza iSaladi eQiweyo kunye neSrimp, iiApile kunye neePecans
  • 1 ukukhonza Yonke into Bagel Avocado Toast

Iitotali zeMihla: 1,515 calories, 77 g protein, 115 g carbohydrates, 33 g fiber, 87 g fat, 1,408 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-orenji e-1 ephakathi kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Ukwandisa kwi-1 1/2 iikomityi ze-yogurt kunye ne-4 Tbsp. i-walnuts ngesidlo sakusasa kunye ne-3 Tbsp. ibhotolo yamandongomane yendalo ukuya ku-A.M. I-snack.

iveki 3

USitya njani iVeki yakho yokutya:

  1. Lungiselela iBrussels Sprouts Salad kunye neCrunchy Chickpeas ukuze ube nesidlo sasemini ngeentsuku ze-16 nge-19.

Usuku lwe-15

Isidlo sakusasa (296 calories)

  • 1 ukukhonza Spinatshi & Iqanda Scramble kunye Raspberries

A.M. I-Snack (295 calories)

  • 1/4 indebe eyomileyo yee-walnuts
  • 1 ipere enkulu

Isidlo sasemini (360 calories)

  • I-1 ekhonza i-White Bean & Veggie Salad

P.M. I-Snack (164 calories)

  • 1/4 indebe eyomileyo yee-walnuts

Isidlo sangokuhlwa (400 calories)

  • I-1 yokuphakela i-Salmon eRosiweyo kunye neeTomato kunye neGarlic & Olives
  • 1/2 indebe ephekwe irayisi emdaka

Iitotali zeMihla: 1,514 calories, 68 g protein, 123 g carbohydrates, 33 g fiber, 89 g fat, 1,268 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1/4 yekomityi yeekhukhamba ezisikiwe.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-apula e-1 ephakathi kwisidlo sakusasa, i-pear enkulu ukuya kwisidlo sasemini kunye ne-1 ekhonza i-Guacamole Chopped Salad kwisidlo sakusihlwa.

Usuku lwe-16

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (236 calories)

  • Iihafu ze-walnut ezomileyo ezi-8
  • 1 ipere enkulu

Isidlo sasemini (337 calories)

  • I-1 ekhonza iBrussels Sprouts Salad kunye neCrunchy Chickpeas

P.M. I-Snack (248 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1/2 indebe blueberries

Isidlo sangokuhlwa (411 calories)

  • I-1 yokuphakela i-Greek Cauliflower Rice Bowls kunye neKuku eyosiweyo

Iitotali zeMihla: 1,509 calories, 77 g protein, 110 g carbohydrates, 33 g fiber, 91 g fat, 1,185 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya i-walnuts kwi-A.M. i-snack kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Ukwandisa kwi-1 1/2 iikomityi ze-yogurt kunye ne-4 Tbsp. ama-walnuts anqunqiweyo ngesidlo sakusasa, anyuke aye kwi-1/4 yekomityi ye-walnuts e-A.M. i-snack kwaye wongeze i-1 yokukhonza i-Cucumber & i-avokhado iSaladi kwisidlo sakusihlwa.

Usuku lwe-17

Isidlo sakusasa (270 calories)

  • 1 ukukhonza Easy Loaded Baked Omelet Muffins
  • Ipesika e-1 ephakathi

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (337 calories)

  • I-1 ekhonza iBrussels Sprouts Salad kunye neCrunchy Chickpeas

P.M. I-Snack (330 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/3 indebe raspberries
  • 3 Tbsp. walnuts zinqunqwe

Isidlo sangokuhlwa (428 calories)

  • I-1 ekhonza i-Chicken Cutlets kunye neSauce ye-Tomato Cream eyomileyo elangeni
  • 1 ukukhonza Basic Quinoa

Iitotali zeMihla: 1,496 calories, 85 g protein, 128 g carbohydrates, 30 g fiber, 75 g fat, 1,185 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iyogathi kunye neewalnuts kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1/3 yekomityi yealmondi eqhotsiweyo eyomisiweyo kwi-A.M. i-snack, yongeza i-clementine e-1 kwisidlo sasemini kwaye udibanise i-1 yokukhonza i-Cucumber & Avocado Salad kwisidlo sakusihlwa.

Usuku lwe-18

Isidlo sakusasa (270 calories)

  • 1 ukukhonza Easy Loaded Baked Omelet Muffins
  • Ipesika e-1 ephakathi

A.M. I-Snack (305 calories)

  • I-apile e-1 ephakathi
  • 2 Tbsp. ibhotolo yamandongomane yendalo

Isidlo sasemini (337 calories)

  • I-1 ekhonza iBrussels Sprouts Salad kunye neCrunchy Chickpeas

P.M. I-Snack (145 calories)

  • 3/4 ikomityi ephantsi-fat yoghurt yamaGrike
  • 1/4 indebe blueberries

Isidlo sangokuhlwa (439 calories)

  • I-1 ekhonza isaladi yesiGrike kunye ne-Edamame
  • 1-oz. ingqolowa baguette

Iitotali zeMihla: 1,495 calories, 74 g protein, 133 g carbohydrates, 33 g fiber, 79 g fat, 1,718 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya ibhotolo yamandongomane kwi-A.M. i-snack kwaye utshintshe i-P.M. I-snack ukuya kwi-1/2 yekomityi ye-fat-fat ephantsi ye-yogurt ye-Greek.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1/3 indebe ye-almonds eyosiweyo eyosiweyo kwisidlo sakusasa, yongeza kwi-3 Tbsp. ibhotolo yamandongomane yendalo e-A.M. i-snack kwaye wongeze i-3 Tbsp. ialmonds ezinqunqiweyo ukuya kwi-P.M. I-snack.

Usuku lwe-19

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (241 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1 clementine

Isidlo sasemini (337 calories)

  • I-1 ekhonza iBrussels Sprouts Salad kunye neCrunchy Chickpeas

P.M. I-Snack (225 calories)

  • I-apile e-1 ephakathi
  • I-10 i-walnuts eyomileyo

Isidlo sangokuhlwa (428 calories)

  • I-1 ephakela iTofu yaseThai kunye neVegetable Curry eneZucchini Noodles

Iitotali zeMihla: 1,508 calories, 64 g protein, 107 g carbohydrates, 32 g fiber, 102 g fat, 965 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iiamangile kwi-A.M. i-snack kwaye ushiye i-apile kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Ukwandisa kwi-1 1/2 iikomityi ze-yogurt kunye ne-4 Tbsp. ama-walnuts anqunqiweyo kwisidlo sakusasa, anyuke ukuya kwi-1/3 yekomityi eyomileyo yee-walnuts kwi-P.M. i-snack kwaye wongeze i-1 ekhonza i-Guacamole I-Saladi eQiniweyo kwisidlo sakusihlwa.

Usuku lwama-20

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (315 calories)

  • 1/3 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1/2 indebe blueberries

Isidlo sasemini (355 calories)

  • I-1 yokukhonza i-Salmon-Stuffed Avocados
  • 1 i-orenji ephakathi

P.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sangokuhlwa (432 calories)

Iitotali zeMihla: 1,510 calories, 88 g protein, 129 g carbohydrates, 32 g fiber, 79 g fat, 982 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iiamangile kwi-A.M. i-snack kwaye utshintshe i-P.M. i-snack ukuya kwi-apile e-1 ephakathi.

Ukwenza ukuba ibe yi-2,000 Calories: Ukwandisa kwi-1 1/2 iikomityi ze-yogurt kunye ne-4 Tbsp. ama-walnuts anqunqiweyo kwisidlo sakusasa, yongeza i-1/3 yekomityi eyomileyo yee-walnuts kwi-P.M. i-snack kunye ne-1-oz. isilayisi baguette yengqolowa kwisidlo sangokuhlwa.

Usuku 21

Isidlo sakusasa (296 calories)

  • 1 ukukhonza Spinatshi & Iqanda Scramble kunye Raspberries

A.M. I-Snack (187 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe blueberries

Isidlo sasemini (355 calories)

  • I-1 yokukhonza i-Salmon-Stuffed Avocados
  • 1 i-orenji ephakathi

P.M. I-Snack (95 calories)

  • I-apile e-1 ephakathi

Isidlo sangokuhlwa (586 calories)

Iitotali zeMihla: 1,518 calories, 94 g protein, 122 g carbohydrates, 34 g fiber, 80 g fat, 1,656 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iyogathi kwaye ukwandise iiblueberries ukuya kwi-1/3 yekomityi kwi-A.M. i-snack kunye nokuyeka i-Cucumber & Avocado Salad kwisidlo sakusihlwa.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-4 Tbsp. walnuts zinqunqwe ukuya A.M. i-snack kunye ne-3 Tbsp. ibhotolo yamandongomane yendalo ukuya ku-P.M. I-snack.

Iveki yesi-4

USitya njani iVeki yakho yokutya:

  1. Yenza iGreek Muffin-Tin Omelets ngeFeta & Peppers ukuze uyitye isidlo sakusasa ngeNtsuku ezingama-23 ukuya kuma-25, kunye nokukhenkcisa okuseleyo okufumana kwisidlo sakusasa ngeNtsuku ezingama-29 & 30.
  2. Lungiselela Iibhowls zesaladi yenkukhu yeSitayile saseAsia ukufumana isidlo sasemini ngeentsuku ezingama-23 ukuya kuma-26.

Usuku 22

Isidlo sakusasa (277 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe raspberries
  • 2 Tbsp. walnuts zinqunqwe

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (325 calories)

  • I-1 ekhonza iSaladi eluhlaza kunye ne-Edamame & Beet

P.M. I-Snack (238 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1/2 indebe raspberries

Isidlo sangokuhlwa (522 calories)

Iitotali zeMihla: 1,494 calories, 87 g protein, 115 g carbohydrates, 33 g fiber, 81 g fat, 1,160 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. I-snack ukuya kwi-orenji e-1 ephakathi e-A.M. i-snack kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza kwi-4 Tbsp. ama-walnuts anqunqiweyo kwisidlo sakusasa, yongeza i-1/4 yekomityi eyomileyo yee-walnuts kwi-AM i-snack kwaye wongeze i-1 ekhonza i-Guacamole I-Saladi eQiniweyo kwisidlo sakusihlwa.

Usuku 23

Isidlo sakusasa (288 calories)

  • I-1 ekhonza i-Greek Muffin-Tin Omelets kunye ne-Feta & Peppers
  • 1 i-orenji ephakathi

A.M. I-Snack (169 calories)

  • 1 indebe raspberries
  • Iihafu ze-walnut ezomileyo ezi-8

Isidlo sasemini (361 calories)

P.M. I-Snack (268 calories)

  • 1 ikomityi yamaqunube
  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sangokuhlwa (432 calories)

  • I-1 ekhonza inkukhu, iBrussels Sprouts kunye neSaladi yeMushroom

Iitotali zeMihla: 1,518 calories, 74 g protein, 97 g carbohydrates, 32 g fiber, 99 g fat, 1,495 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya i-walnuts kwi-A.M. i-snack kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 yokukhonza i-Raspberry-Kefir Power Smoothie kwisidlo sakusasa, ukwandisa ukuya kwi-1/4 yekomityi ye-walnuts kwi-A.M. i-snack kwaye wongeze i-1 ukukhonza Yonke into ye-Bagel Avocado Toast kwisidlo sakusihlwa.

Usuku 24

Isidlo sakusasa (288 calories)

  • I-1 ekhonza i-Greek Muffin-Tin Omelets kunye ne-Feta & Peppers
  • 1 i-orenji ephakathi

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (361 calories)

P.M. I-Snack (268 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1 ikomityi yamaqunube

Isidlo sangokuhlwa (458 calories)

  • 1 ukukhonza Shrimp Cauliflower Riced Rice
  • 2 iikomityi ezixubileyo eziluhlaza
  • 1 ukukhonza Citrus Vinaigrette

Iitotali zeMihla: 1,506 calories, 79 g protein, 114 g carbohydrates, 32 g fiber, 89 g fat, 1,758 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1 clementine kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 yokukhonza i-Raspberry-Kefir Power Smoothie kwisidlo sakusasa, yongeza i-1/4 yekomityi eyomileyo yee-walnut zesiqingatha kwi-A.M. i-snack kunye nokwandisa ukuya kwi-1/3 indebe ye-almonds e-P.M. I-snack.

Usuku 25

Isidlo sakusasa (288 calories)

  • I-1 ekhonza i-Greek Muffin-Tin Omelets kunye ne-Feta & Peppers
  • 1 i-orenji ephakathi

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (361 calories)

P.M. I-Snack (268 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1 ikomityi yamaqunube

Isidlo sangokuhlwa (458 calories)

Ingcebiso Yokulungiselela Ukutya: lungisa ii-servings ezintathu zikaBerry Chia Pudding ukuba ube nesidlo sakusasa ngeentsuku ezingama-26 - 28

Iitotali zeMihla: 1,506 calories, 61 g protein, 125 g carbohydrates, 32 g fiber, 93 g fat, 1,769 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1 clementine kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1 yokukhonza i-Raspberry-Kefir Power Smoothie kwisidlo sakusasa, yongeza i-1/3 yekomityi eyomileyo yee-walnut zesiqingatha kwi-A.M. i-snack kwaye ungeze i-clementine e-1 kwisidlo sakusihlwa.

Usuku 26

Isidlo sakusasa (343 calories)

  • 1 ukukhonza Berry Chia Pudding

A.M. I-Snack (187 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1/4 indebe blueberries

Isidlo sasemini (361 calories)

P.M. I-Snack (131 calories)

  • I-10 isiqingatha se-walnut esomileyo

Isidlo sangokuhlwa (493 calories)

  • I-1 ekhonza iCuban Cauliflower Rice Bowl
  • 2 iikomityi ezixubileyo eziluhlaza
  • 1 ukukhonza Citrus Vinaigrette

Iitotali zeMihla: 1,514 calories, 75 g protein, 121 g carbohydrates, 35 g fiber, 87 g fat, 1,517 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Shiya iyogathi kwi-A.M. i-snack kwaye utshintshe i-P.M. i-snack ukuya kwi-1/4 yekomityi yeekhukhamba ezisikiwe.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-2 Tbsp. walnuts zinqunqwe ukuya A.M. i-snack, yandisa ukuya kwi-1/3 yekomityi eyomileyo yee-walnuts kwi-P.M. i-snack kwaye ungeze i-avocado e-1 kwisidlo sakusihlwa.

Ngaba umpheki boyardee usempilweni

Usuku lwama-27

Isidlo sakusasa (343 calories)

  • 1 ukukhonza Berry Chia Pudding

A.M. I-Snack (206 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sasemini (387 calories)

  • I-1 ekhonza iSaladi eluhlaza kunye ne-Edamame & Beet
  • 1 i-orenji ephakathi

P.M. I-Snack (137 calories)

  • 2/3 indebe yeyogathi yeGreek enamafutha aphantsi
  • 1/3 indebe blueberries

Isidlo sangokuhlwa (411 calories)

  • I-1 yokuphakela i-Greek Cauliflower Rice Bowls kunye neKuku eyosiweyo

Iitotali zeMihla: 1,483 calories, 85 g protein, 110 g carbohydrates, 38 g fiber, 80 g fat, 1,490 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1/2 yekomityi yeekhukhamba ezisikiwe kwaye ushiye iyogathi kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yandisa ukuya kwi 1/3 yekomityi yealmondi kwaye wongeze iapile eliphakathi kwi-A.M. i-snack, yongeza i-3 Tbsp. walnuts zinqunqwe ukuya P.M. i-snack kwaye wongeze i-1 yokukhonza i-Cucumber & i-avokhado iSaladi kwisidlo sakusihlwa.

Usuku 28

Isidlo sakusasa (343 calories)

  • 1 ukukhonza Berry Chia Pudding

A.M. I-Snack (206 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sasemini (387 calories)

  • I-1 ekhonza iSaladi eluhlaza kunye ne-Edamame & Beet
  • 1 i-orenji ephakathi

P.M. I-Snack (95 calories)

  • I-apile e-1 ephakathi

Isidlo sangokuhlwa (458 calories)

Iitotali zeMihla: 1,489 calories, 69 g protein, 145 g carbohydrates, 43 g fiber, 74 g fat, 1,515 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1/4 ikomityi yekhukhamba elisikiweyo kwaye utshintshe i-P.M. i-snack ukuya kwi-plum eyi-1.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-3 Tbsp. ibhotolo yamandongomane yendalo ukuya ku-P.M. i-snack kunye ne-1 ekhonza iCucumber & i-avokhado iSaladi kwisidlo sakusihlwa.

iveki ye-5 ukulahleka kwesisindo

Usuku 29

Isidlo sakusasa (288 calories)

  • I-1 ekhonza i-Greek Muffin-Tin Omelets kunye ne-Feta & Peppers
  • 1 i-orenji ephakathi

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (384 calories)

P.M. I-Snack (270 calories)

  • 1 indebe raspberries
  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa

Isidlo sangokuhlwa (431 calories)

  • I-1 yokukhonza i-One-Skillet Paprikash kunye namaKhowa & Amatswele
  • 2 iikomityi ezixubileyo eziluhlaza
  • 1 ukukhonza Citrus Vinaigrette

Iitotali zeMihla: 1,505 calories, 78 g protein, 114 g carbohydrates, 31 g fiber, 88 g fat, 1,726 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya ku-1 clementine kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: Yongeza i-1/4 yekomityi eyomileyo yee-walnuts kwi-AM. i-snack kwaye ungeze i-avocado eyi-1, inqunyulwe, kwisidlo sakusihlwa.

Usuku 30

Isidlo sakusasa (288 calories)

  • I-1 ekhonza i-Greek Muffin-Tin Omelets kunye ne-Feta & Peppers
  • 1 i-orenji ephakathi

A.M. I-Snack (131 calories)

  • 1 ipere enkulu

Isidlo sasemini (384 calories)

P.M. I-Snack (248 calories)

  • 1/4 ikomityi eyomisiweyo yeealmondi ezingenatyiwa
  • 1/2 indebe blueberries

Isidlo sangokuhlwa (468 calories)

  • I-1 yokukhonza i-scallops kunye ne-Cherry Tomato kunye ne-Caper-Butter Sauce
  • I-1 ekhonza i-Guacamole i-Chopped Salad

Iitotali zeMihla: 1,520 calories, 65 g protein, 117 g carbohydrates, 30 g fiber, 93 g fat, 1,851 mg sodium

Ukwenza ukuba ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya ku-1 clementine kwaye ushiye ii-almonds kwi-P.M. I-snack.

Ukwenza ukuba ibe yi-2,000 Calories: yongeza i-1 yokukhonza i-Raspberry-Kefir Power Smoothie kwisidlo sakusasa kwaye wongeze i-1/3 yekomityi eyomileyo yee-walnut iihafu kwi-A.M. I-snack.

Iclaloria Calculator

Iindidi Ukuzonwabisa Iindaba Iivenkile Zokutyela