I-5-Day 1,500-Calorie Diet Diet Plan

Sivavanya ngokuzimeleyo zonke iimveliso kunye neenkonzo ezicetyiswayo. Ukuba ucofa amakhonkco esiwabonelelayo, sinokufumana imbuyekezo. Funda nzulu .

I-sodium kwibhotela enetyiwa

Uyakuthanda ukutya, kodwa ufuna ukunciphisa umzimba? Iindaba ezimnandi! Ngesi sicwangciso sokutya seentsuku ezi-5 sokwehlisa ubunzima, ungakonwabela ukutya okunekhalori ephantsi okumnandi okukushiya uzive wanelisekile ngeekhalori ezimbalwa. Iiresiphi ezifana neSpaghetti Squash & Chicken kunye neAvocado Pesto, iVeggie & Hummus Sandwich kunye neChipotle-Lime Cauliflower Tacos ziquka imifuno eninzi, ephantsi kweekhalori ukwenzela ukuba ube neenkonzo ezinkulu zokuzalisa ngaphandle kokudlula umda wakho wekhalori yemihla ngemihla. .

Isibini esi sicwangciso sokutya esinempilo kunye nomthambo wemihla ngemihla kwaye usendleleni yokuphulukana nempilo e-1 ukuya kwiikhilogram ezi-2 kule veki. Xa sele ulungele ngakumbi, jonga ezinye izicwangciso zethu zokutya ezinempilo zokunciphisa umzimba, njengolu Lula lweentsuku ezingama-30

Ukulungele ukuba sempilweni? Jonga i Ukupheka ukutya okuKhanya ukufunda ngakumbi.

Ezona zikhongozeli zoLungiso lweSidlo:

Ngesidlo sakusasa (njenge-oatmeal yale veki) kunye nezinxibo zesaladi okanye iisosi: Iingqayi zaMason eziMlomo oBanzi ( Ukuthenga: amazon.com , ngenxa 6)

Ukwenzela amashwamshwam: Iingxowa ze-Stasher Brand eziSebenziseka kwakhona ( Ukuthenga: amazon.com , ku1)

Ukuhambisa isidlo sasemini: Izikhongozeli zokuLungiselela iSidlo seGlasi yeNaturals ezineZiciko ( Ukuthenga: amazon.com , nge 5)

Ukutya okushiyekileyo: I-OXO Good Grips 8 Indebe eNgavuziyo kwiSingxobo sokuGcina ukutya seglasi ( Ukuthenga: amazon.com , kwi-1 enkulu)

Usuku 1

Isidlo sakusasa (408 calories)

• 1 ukukhonza Amaqanda Scrambled nge Vegetables
• Iqhekeza eli-1 lesonka sengqolowa, ithosiwe

A.M. I-Snack (95 calories)

• I-apile e-1 ephakathi

Isidlo sasemini (387 calories)

• 1 ukukhonza iVeggie & Hummus Sandwich
• 1 i-orenji ephakathi

P.M. I-Snack (181 calories)

• Iihafu ze-walnut ezili-10
• 1 Tbsp. iitshiphusi itshokolethi emnyama

Isidlo sangokuhlwa (429 calories)

• I-1 ekhonza i-Charred Shrimp & Pesto Buddha Bowls

Itotali yosuku: 1,500 calories, 70 g protein, 139 g carbohydrates, 33 g fiber, 52 g fat, 1,622 mg sodium

Usuku 2

Isidlo sakusasa (321 calories)

I-oatmeal kunye neziqhamo kunye namandongomane

• I-1 ekhonza i-Oatmeal yakudala
• 3/4 ikomityi amaqunube esikiweyo
• 2 Tbsp. walnuts zinqunqwe
• 2 tsp. iswekile emdaka

I-oatmeal ephezulu kunye ne-strawberries, i-walnuts, ishukela emdaka kunye ne-pinch yesinamoni.

A.M. I-Snack (i-70 calories)

• 2 Clementines

Isidlo sasemini (419 calories)

Isaladi eluhlaza kunye neChickpeas

• 2 iikomityi ezixubileyo eziluhlaza
• 1/2 indebe cucumber izilayi
• 8 iitumato zecherry, isiqingatha
• 1/3 indebe ye-chickpeas enkonkxiweyo, ihlanjululwe
• 2 Tbsp. feta cheese
• 10 ioli ye-kalamata, inqunyulwe

Hlanganisa izithako kunye nesaladi yokugqoka kunye ne-1 Tbsp. ioli nganye yomnquma kunye neviniga yebhalsam.

P.M. I-Snack (147 calories)

• 8 isiqingatha se-walnut
• I-5 yama-apricot omisiwe

Isidlo sangokuhlwa (529 calories)

• 1 ukukhonza Chipotle-Lime Cauliflower Tacos
• I-1 yokukhonza iitshiphusi ze-tortilla
• 1/4 indebe guacamole

Itotali yosuku: 1,485 calories, 39 g protein, 179 g carbohydrates, 36 g fiber, 74 g fat, 1,870 mg sodium

Usuku 3

Isidlo sakusasa (331 calories)

• 1 ukukhonza Yonke into Bagel Avocado Toast
• 1 ukukhonza Matcha Green Tea Latte
• 1 clementine

A.M. I-Snack (154 calories)

• 2 iminqathe ephakathi
• 1/4 indebe hummus

Isidlo sasemini (340 calories)

• Isaladi ye-Fig & yebhokhwe ye-Cheese ye-1

P.M. I-Snack (95 calories)

ICinnamon Apile

• I-apula eyi-1 ephakathi, inqunyulwe
• 1/8 tsp. i-sinamon yomhlaba

Iiapile ezisikiwe phezulu kunye nesinamon.

Isidlo sangokuhlwa (497 calories)

• I-1 ehambisa i-Spaghetti Squash & Inkukhu kunye ne-Avocado Pesto

I-Snack yangokuhlwa (99 calories)

• 1 Tbsp. iitshiphusi itshokolethi emnyama
• 5 amaqunube

Itotali yosuku: 1,516 calories, 63 g protein, 161 g carbohydrates, 36 g fiber, 77 g fat, 1,538 mg sodium

Usuku 4

Isidlo sakusasa (321 calories)

I-oatmeal kunye neziqhamo kunye namandongomane

• I-1 ekhonza i-Oatmeal yakudala
• 3/4 ikomityi amaqunube esikiweyo
• 2 Tbsp. walnuts zinqunqwe
• 2 tsp. iswekile emdaka

I-oatmeal ephezulu kunye ne-strawberries, i-walnuts, ishukela emdaka kunye ne-pinch yesinamoni.

A.M. I-Snack (181 calories)

• Iihafu ze-walnut ezili-10
• 1 Tbsp. iitshiphusi itshokolethi emnyama

Isidlo sasemini (354 calories)

• 1 ukukhonza Apple & Cheddar Pita Pocket

P.M. I-Snack (179 calories)

• 3 iminqathe ephakathi
• 1/4 indebe hummus

Isidlo sangokuhlwa (454 calories)

• 1 ukukhonza Citrus Poached Salmon kunye Asparagus
• 1 ikomityi ephekwe irayisi emdaka

Itotali yosuku: 1,489 calories, 62 g protein, 190 g carbohydrates, 30 g fiber, 58 g fat, 1,487 mg sodium

Usuku 5

Isidlo sakusasa (369 calories)

• 1 ukukhonza Salsa Amaqanda aQonxileyo
• 1 ibhanana encinci

A.M. I-Snack (148 calories)

• 2 Clementines
• Iihafu ze-walnut ezi-6

Isidlo sasemini (373 calories)

• I-1 ekhonza i-Meditera ye-Tuna yesipinatshi isaladi

P.M. I-Snack (101 calories)

• Ipere eliphakathi

Isidlo sangokuhlwa (517 calories)

• 1 ukukhonza Hasselback Caprese Chicken
• I-2-inch-thick slices baguette, i-toast kunye ne-1 tsp. ioli yomnquma nganye

Itotali yosuku: 1,508 calories, 89 g protein, 155 g carbohydrates, 26 g fiber, 67 g fat, 1,889 mg sodium

Bukela: Uyenza njani iHasselback Caprese Chicken

Bona Okuninzi:

Ingaba i-1,500 yeCalorie Day ijongeka njani?

Isicwangciso seSidlo seentsuku ezi-7 sokuLahla ubunzima: iiKhalori eziyi-1,500

Ukutya okunempilo kwiSicwangciso sokuTyelwa kweCalori ye-1,500

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