Isicwangciso esilula se-1,200-Calorie Meal

Ngena ungene kwaye uqalise ukufikelela kwiinjongo zakho zokuncipha kobunzima namhlanje ngoncedo oluvela kwesi sicwangciso silula seentsuku ezingama-30 sokutya esineendlela zokupheka ekulula ukwenza kunye neengcebiso eziluncedo zokulungiselela ukutya. Usuku ngalunye luza malunga neekhalori ze-1,200-inqanaba lekhalori apho abantu abaninzi banokulahlekelwa ngokukhuselekileyo kwi-1 ukuya kwiipounds ze-2 ngeveki-kwaye iquka iprotheni eyaneleyo kunye nefiber ukukunceda uzive ugcwele kwaye unelisekile ngelixa usika iikhalori.

Isitalato sasemini saseTokyo

Esi sicwangciso silungiselelwe ukonga ixesha kunye namandla ngokuphinda usebenzise izithako kunye nezinto ezishiyekileyo ngeendlela zobuchule kwinyanga yonke. Amanyathelo okulungiselela ukutya kweveki nganye abonisa ukuba umsebenzi omncinci womlenze ekuqaleni kweveki uthetha njani umsebenzi omncinci ngexesha leentsuku zeveki ezixakekileyo.

Sibiza izinto eziluncedo ezisempilweni nanini na kunokwenzeka, kodwa skena isicwangciso kwaye ubone ukuba yeyiphi enye into onokuyifumana kwivenkile esele yenziwe (njengerayisi emdaka ephekiweyo, ikholifulawa ekhenkcezisiweyo ekhenkcezisiweyo kunye ne-zucchini noodles eziphothiweyo). Ngokugcina esi sicwangciso silula kodwa simnandi kwaye simnandi, uya kukhuthazwa ukuba uhlale kuso kude kube sekupheleni.

Ngaba ujonge into emfutshane ongaqala ngayo? Yethu Isicwangciso seSidlo seentsuku ezi-7 sokuLahla ubunzima: iiKhalori eziyi-1,200 yindawo entle ukuqala.

Iveki yoku-1

ULungiselela njani ukutya kwiVeki yakho yokutya:

1. Pheka iSuphu yeVegetable yoMpheki ocothayo ngobusuku ngoSuku loku-1 ukuze ilungele isidlo sasemini ngoSuku lwesi-2. Isahlulo sesibini se-1 1/2-komityi ephakeleyo kwizikhongozeli ezingavuziyo ukuze ube nazo kamva evekini kwisidlo sasemini ngeentsuku zesi-3 kunye nezesi-5. Mkhenkce ezongezelelweyo ezimbini 1 1/2-komityi yesidlo sasemini kwiVeki yesi-3. Mkhenkce nayiphi isuphu eseleyo kwisingxobo esingangeni moya ukuya kutsho kwiinyanga ezi-6.
2. Lungiselela i-Blueberry-Banana Overnight Oats ukuze ilungele ukuyithatha kwaye uhambe kusasa yoSuku lwesi-2. Gcina kwiibhotile zeglasi ezingavuzi ezinokusuka efrijini ukuya kwi-microwave.

Usuku 1

Isidlo sakusasa (271 calories)

• 1 ukukhonza iAvocado-Egg Toast

A.M. I-Snack (62 calories)

• 1 i-orenji ephakathi

Isidlo sasemini (402 calories)

• 1 ukukhonza ISophu yeButternut Squash eneAvocado & neeChickpeas

P.M. I-Snack (42 calories)

• 1 kiwi ephakathi

Isidlo sangokuhlwa (452 ​​calories)

• 1 ukukhonza Citrus Poached Salmon kunye Asparagus
• 3/4 indebe yeCauliflower Rice

Iitotali zemihla ngemihla: 1,229 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.

Usuku 2

Isidlo sakusasa (285 calories)

• 1 ukukhonza Blueberry-Banana Overnight Oats

A.M. I-Snack (22 calories)

• I-1 ekhonza i-Apple Cider Vinegar Tonic

Isidlo sasemini (347 calories)

• 1 1/2 iikomityi zeSuphu yeVegetable yompheki opholileyo
• 1 isilayi Yonke into Bagel Avocado Toast

P.M. I-Snack (100 calories)

• 1/2 indebe edamame (kwiipods) efafazwe ngepinki yetyuwa yolwandle

Isidlo sangokuhlwa (471 calories)

• I-1 ekhonza iVegan Coconut Chickpea Curry

Ingcebiso yokuLungiselela ukutya: Lungiselela i-Blueberry-Banana Overnight Oats ngoko ikulungele ukuyibamba kwaye uhambe kusasa ngoSuku lwesi-3.

Iitotali zemihla ngemihla: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium.

Usuku 3

Isidlo sakusasa (285 calories)

• 1 1/2 iikomityi Blueberry-Banana Overnight Oats

A.M. I-Snack (62 calories)

• 1 i-orenji ephakathi

Isidlo sasemini (347 calories)

• 1 1/2 iikomityi zeSuphu yeVegetable yompheki opholileyo
• 1 isilayi Yonke into Bagel Avocado Toast

P.M. I-Snack (84 calories)

• 2 kiwi ephakathi

Isidlo sangokuhlwa (430 calories)

• 1 ukukhonza Zucchini Noodles kunye Pesto & Chicken

Iitotali zemihla ngemihla: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.

Usuku 4

Isidlo sakusasa (266 calories)

• Isilayi esi-1 sePeanut Butter-Banana Cinnamon Toast

A.M. I-Snack (106 calories)

• 1 ikomityi Apple Cider iviniga Tonic
• 1 ikomityi blueberries

Isidlo sasemini (325 calories)

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

P.M. I-Snack (62 calories)

• 1 i-orenji ephakathi

Isidlo sangokuhlwa (464 calories)

• 1 ukukhonza Spicy Jerk Shrimp
• 1/2 indebe Easy Brown Rice

Ingcebiso yokuLungiselela ukutya: Umkhenkce nayiphi na intsalela yeRayisi eBrown kwi-1/2-komityi ye-servings.

Iitotali zemihla ngemihla: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium.

Usuku 5

Isidlo sakusasa (266 calories)

• Isilayi esi-1 sePeanut Butter-Banana Cinnamon Toast

A.M. I-Snack (42 calories)

• 1 kiwi

Isidlo sasemini (317 calories)

• 1 1/2 iikomityi zeSuphu yeVegetable yompheki opholileyo
• 3 Tbsp. i-hummus
• Ii-crackers ezi-6 zembewu

P.M. I-Snack (42 calories)

• 1 kiwi

Isidlo sangokuhlwa (553 calories)

• I-1 ekhonza i-Taco Spaghetti Squash Boats

Iitotali zemihla ngemihla: 1,220 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium.

Usuku 6

Isidlo sakusasa (260 calories)

• 1 indebe raspberries
• 1 ikomityi nonfat plain yoghurt Greek
• 1 Tbsp. iialmondi ezisikiweyo
• 1 tsp. ubusi

A.M. I-Snack (22 calories)

• 1 ikomityi Apple Cider iviniga Tonic

Isidlo sasemini (325 calories)

• 1 ukukhonza iVeggie & Hummus Sandwich

P.M. I-Snack (100 calories)

• 1/2 indebe edamame (kwiipods) efafazwe ngepinki yetyuwa yolwandle

Isidlo sangokuhlwa (499 calories)

• 1 ekhonza Sheet-Pan Chicken & Vegetables kunye Romesco Sauce

Iitotali zemihla ngemihla: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium.

Usuku 7

Isidlo sakusasa (271 calories)

• 1 ukukhonza iAvocado-Egg Toast

A.M. I-Snack (142 calories)

• 3/4 indebe raspberries
• 1/2 indebe nonfat plain yoghurt yesiGrike
• 1 tsp. ubusi

Isidlo sasemini (325 calories)

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

P.M. I-Snack (62 calories)

• 1 i-orenji ephakathi

Isidlo sangokuhlwa (422 calories)

• I-1 ekhonza iSalmon Tacos kunye nePineapple Salsa
• 1 ukukhonza IMango eyosiweyo

Iitotali zemihla ngemihla: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.

Iveki yesi-2

Indlela yokuLungiselela iSidlo kwiVeki yakho yokutya

1. Yenza i-Meal-Prep Sheet-Pan Amathanga enkukhu ukuze uwasebenzise kwi Curried Chicken Apple Wraps kunye ne-Slow-Cooker Pasta eFagioli Soup Soup Freezer Pack zokupheka. Gcina kwisingxobo sangaphambi kokutya esingangeni moya ukuze usigcine sikutsha.
2. Lungiselela iPasta ye-Slow-Cooker yePasta eFagioli Soup Freezer Pack oza kuyifumana kwisidlo sangokuhlwa ngeeNtsuku ze-12 kunye ne-13.
3. Xa usenza iMuffin-Tin Quiches ngeCheddar & Potato eScukayo kwisidlo sakusasa ngoSuku lwesi-8, umntu ngamnye usonge intsalela ngeplastiki kwaye uyibeke kwisingxobo esingangeni moya. Faka efrijini ukuya kwiintsuku ezi-3 okanye umkhenkce ukuya kwinyanga e-1. Ukufudumeza kwakhona, susa iplastiki, faka itawuli yephepha kunye ne-microwave kwi-High for 30 ukuya kwi-60 imizuzwana.

Usuku 8

UDera Burreson

Isidlo sakusasa (244 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 indebe Herbal Chamomile Health Tonic

A.M. I-Snack (84 calories)

• 1 ikomityi blueberries

Isidlo sasemini (345 calories)

• 1 ukukhonza Curried Chicken Apple Wraps
• Ipere eliphakathi

P.M. I-Snack (130 calories)

• 1 indebe raspberries
• 1/2 indebe nonfat plain yoghurt yesiGrike

Isidlo sangokuhlwa (402 calories)

• 1 1/2 iikomityi ISuphu yeSquash yeButternut egayiweyo eSlow-Cooker
• I-1 ephakela i-Kale Salad kunye neBeet & neRice yasendle

Iingcebiso zokuLungisa ukutya: Faka efrijini ezinye iiseshini ze-3 ze-Herbal Chamomile Health Tonic ukuze ube nazo ngeentsuku ze-9, 10 kunye ne-11.

Refrigerate enye ikomityi e-1 yokukhonza kunye ne-1 1/2-komityi enye yokukhonza ISuphu yeSquash yeButternut egayiweyo eSlow-Cooker ukufumana isidlo sasemini ngeentsuku ze-9 kunye ne-11. Gcina ukutya oku-1 (2 1/2 kwekomityi) ye-Kale Salad kunye ne-Beet & ne-Wild Rice ukuze uyifumane ngesidlo sasemini ngoSuku lwe-9. Gcina kwizikhongozeli ezingavuzi, ezingenamoya.

Iitotali zemihla ngemihla: 1,205 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.

Usuku 9

Isidlo sakusasa (260 calories)

• 1 indebe raspberries
• 1 ikomityi nonfat plain yoghurt Greek
• 1 Tbsp. iialmondi ezisikiweyo
• 1 tsp. ubusi

A.M. I-Snack (95 calories)

• 1 indebe Herbal Chamomile Health Tonic
• 1 ikomityi blueberries

Isidlo sasemini (326 calories)

• 1 ikomityi ISuphu yeSquash yeButternut egayiweyo eSlow-Cooker
• 2 1/2 iikomityi Kale Salad kunye Beet & Wild Rice

P.M. I-Snack (100 calories)

• 1/2 indebe edamame (kwiipods) efafazwe ngepinki yetyuwa yolwandle

Isidlo sangokuhlwa (422 calories)

• I-1 yokuphakela i-Sheet-Pan yeSalmon egcadiweyo kunye nemifuno

Iitotali zemihla ngemihla: 1,203 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium.

Usuku lwe-10

Isidlo sakusasa (299 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 i-orenji ephakathi

A.M. I-Snack (iikhalori ezi-6)

• 1 indebe Herbal Chamomile Health Tonic

Isidlo sasemini (345 calories)

• 1 ukukhonza Curried Chicken Apple Wraps
• Ipere eliphakathi

P.M. I-Snack (130 calories)

• 1 indebe raspberries
• 1/2 indebe nonfat plain yoghurt yesiGrike

Isidlo sangokuhlwa (416 calories)

• 1 ukukhonza I-Garlic-Lime yehagu kunye neFarro kunye neSipinatshi
• 1 ikomityi I-Brokholi yeTangy kunye neeAlmonds

Iitotali zemihla ngemihla: 1,196 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium.

Usuku lwe-11

Isidlo sakusasa (299 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 i-orenji ephakathi

A.M. I-Snack (42 calories)

• 1/2 indebe blueberries

Isidlo sasemini (361 calories)

• 1 1/2 iikomityi ISuphu yeSquash yeButternut egayiweyo eSlow-Cooker
• 3 Tbsp. i-hummus
• Ii-crackers ezi-5 zembewu

P.M. I-Snack (iikhalori ezi-6)

• 1 indebe Herbal Chamomile Health Tonic

Isidlo sangokuhlwa (496 calories)

• 1 ukukhonza IiTacos zeentlanzi eziqhotsiweyo kwi-oven eKrispy

Iitotali zemihla ngemihla: 1,204 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

Usuku lwe-12

Isidlo sakusasa (260 calories)

• 1 indebe raspberries
• 1 ikomityi nonfat plain yoghurt Greek
• 1 Tbsp. iialmondi ezisikiweyo
• 1 tsp. ubusi

A.M. I-Snack (61 calories)

• Iiplamu ezi-2 eziphakathi
• 1 ikomityi yeti eluhlaza

Isidlo sasemini (322 calories)

• 1 ukukhonza No-Cook Black Bean Salad

P.M. I-Snack (95 calories)

• I-apile e-1 ephakathi

Isidlo sangokuhlwa (457 calories)

• Iikomityi ezi-2 zePasta kunye neFagioli Soup

Ingcebiso yokuLungiselela ukutya: Gcina iikomityi ezi-2 ze-No-Cook Black Bean Salad ukuze ube nesidlo sasemini ngoSuku lwe-13. Ukunxiba efrijini ngokwahlukileyo kwaye wongeze ngaphambi kokukhonza.

Iitotali zemihla ngemihla: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

Usuku lwe-13

Isidlo sakusasa (299 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 i-orenji ephakathi

A.M. I-Snack (30 calories)

• 1 iplamu
• 1 ikomityi yeti eluhlaza

Isidlo sasemini (322 calories)

• 2 iikomityi No-Cook Black Bean Salad

P.M. I-Snack (112 calories)

• 3/4 indebe raspberries
• 3 Tbsp. nonfat plain yoghurt yesiGrike
• 1 Tbsp. iiamangile ezicoliweyo

Isidlo sangokuhlwa (457 calories)

• Iikomityi ezi-2 zePasta kunye neFagioli Soup

Iitotali zemihla ngemihla: 1,220 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium.

Usuku lwe-14

Isidlo sakusasa (299 calories)

• 2 Iipancakes zeBlueberry-Pecan
• 2 Tbsp. amaqunube
• 2 Tbsp. nonfat plain yoghurt yesiGrike
• 1 tsp. imaple syrup

A.M. I-Snack (0 iikhalori)

• 1 ikomityi yeti eluhlaza

Isidlo sasemini (345 calories)

• 1 ukukhonza Ingqolowa yeVeggie yokuSonga

P.M. I-Snack (100 calories)

• 1/2 indebe edamame (kwiipods) efafazwe ngepinki yetyuwa yolwandle

Isidlo sangokuhlwa (482 calories)

• Iinkonzo ezi-2 (iikomityi ezi-5) iCauliflower enezinongo zaseIndiya kunye nesaladi yeChickpea

Ingcebiso yokuLungiselela ukutya: Umkhenkce iiPancake eziseleyo zeBlueberry-Pecan ukuze ufumane isidlo sakusasa ngeentsuku ezingama-22 kunye nama-29.

Iitotali zemihla ngemihla: 1,226 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium.

Iveki yesi-3

Indlela yokuLungiselela iSidlo kwiVeki yakho yokutya

1. Uza kuba neSuphu yeVegetable yoMpheki ocothayo ngesidlo sasemini ngeeNtsuku zama-20 kunye nama-21. Khumbula ukukhupha isuphu kwisikhenkcisi ngorhatya loSuku lwe-19 ukuze iqhaqhazelise ubusuku bonke kwisikhenkcezisi.
2. Lungiselela i-Slaw Bowls ezine-Slaw kunye ne-Slaw kunye ne-Edamame kwaye ugcine kwizikhongozeli ezine ze-prep yokutya ezingangeni moya ukuze ufumane isidlo sasemini ngeentsuku ze-16, 17, 18 kunye ne-19. Gcina umxube wekhaphetshu kunye nokunxibisa i-Slaw yeKhaphetshu eSpicy ngokwahlukileyo kwaye ulinde ukudibanisa de ulungele yitya. Sebenzisa i-shrimp eqandisiweyo ephekiweyo kwaye ulinde ukutshabalalisa i-shrimp de ulungele ukuyidla kunokuba yonke into ngexesha elinye-linda ukongeza i-avocado, nayo. Oku kuya kunceda ukugcina i-shrimp incasa entsha kunye ne-avocado ekubeni i-browning.

Usuku lwe-15

Isidlo sakusasa (271 calories)

• 1 ukukhonza iAvocado-Egg Toast

A.M. I-Snack (52 calories)

• 1 ikomityi Apple Cider iviniga Tonic
• 1 iplamu

Isidlo sasemini (325 calories)

• 1 ukukhonza iVeggie & Hummus Sandwich

P.M. I-Snack (127 calories)

• 1 indebe raspberries
• I-1/4 indebe ye-nonfat yeyogathi yesiGrike ecacileyo
• 1 tsp. ubusi

Isidlo sangokuhlwa (435 calories)

• 1 ukukhonza Ingulube yaseHawaii
• 1 ikomityi ye-broccoli ene-steam
• 1 tsp. i-oyile ye-olivu
• 1 tsp. ijusi yekalika
• ityuwa kunye nepepper

Ingcebiso yokuLungiselela ukutya: Lungiselela i-Blueberry-Banana Overnight Oats ngoko ilungele ukuyibamba kwaye uhambe kusasa ngoSuku lwe-16.

Iitotali zemihla ngemihla: 1,210 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium.

Usuku lwe-16

Isidlo sakusasa (285 calories)

• 1 1/2 iikomityi Blueberry-Banana Overnight Oats

A.M. I-Snack (0 iikhalori)

• 1 ikomityi yeti eluhlaza

Isidlo sasemini (364 calories)

• 1 ukukhonza iSlaw Bowls eziqholiweyo ezineShrimp & Edamame

P.M. I-Snack (59 calories)

Gxuma kunye:

• 1/2 indebe diced cucumber
• 1/4 ikomityi edama egobhodlo
• 1 tsp. ijusi yekalika
• ityuwa kunye nepepper

Isidlo sangokuhlwa (515 calories)

• I-1 yokuphakela iChole (iChickpea Curry)
• 1/2 indebe Easy Brown Rice
• 1 ukukhonza Ikholifulawa Eyojiweyo-Turmeric

Ingcebiso yokuLungiselela ukutya: Gcina nayiphi na iRayisi eBrown eshiyekileyo ukuze uyisebenzise kwisidlo sangokuhlwa ngeentsuku ezizayo. Unokucwangcisa kwakhona ukwenza ibhetshi ephindwe kabini kwaye uyikhenkce ngokwamaqela ngamnye ukugcina ixesha phantsi kwendlela.

Lungiselela i-Blueberry-Banana Overnight Oats ngoko ilungele ukuyibamba kwaye uhambe kusasa ngoSuku lwe-17.

Iitotali zemihla ngemihla: 1,223 calories, 50 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,230 mg sodium.

Usuku lwe-17

Isidlo sakusasa (285 calories)

• 1 ukukhonza Blueberry-Banana Overnight Oats

A.M. I-Snack (22 calories)

• 1 ikomityi Apple Cider iviniga Tonic

Isidlo sasemini (364 calories)

• 1 ukukhonza iSlaw Bowls eziqholiweyo ezineShrimp & Edamame

P.M. I-Snack (55 calories)

• 3/4 indebe raspberries

Isidlo sangokuhlwa (497 calories)

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

Iitotali zemihla ngemihla: 1,223 calories, 66 g protein, 120 g carbohydrates, 33 g fiber, 57 g fat, 996 mg sodium.

Usuku lwe-18

Isidlo sakusasa (266 calories)

• Isilayi esi-1 sePeanut Butter-Banana Cinnamon Toast

A.M. I-Snack (61 calories)

• 2 iiplamu

Isidlo sasemini (364 calories)

• 1 ukukhonza iSlaw Bowls eziqholiweyo ezineShrimp & Edamame

P.M. I-Snack (64 calories)

• 1 indebe raspberries
• 1 ikomityi yeti eluhlaza

Isidlo sangokuhlwa (447 calories)

• I-1 ehambisa i-Salmon eRosiwe kunye ne-Smoky Chickpeas & Greens

Iitotali zemihla ngemihla: 1,202 calories, 76 g protein, 111 g carbohydrates, 31 g fiber, 51 g fat, 1,042 mg sodium.

Usuku lwe-19

Isidlo sakusasa (266 calories)

• Isilayi esi-1 sePeanut Butter-Banana Cinnamon Toast

A.M. I-Snack (0 iikhalori)

• 1 ikomityi yeti eluhlaza

Isidlo sasemini (364 calories)

• 1 ukukhonza iSlaw Bowls eziqholiweyo ezineShrimp & Edamame

P.M. I-Snack (62 calories)

• 1 i-orenji ephakathi

Isidlo sangokuhlwa (515 calories)

• 1 ukukhonza ISophu yeButternut Squash eneAvocado & neeChickpeas
• I-1 isilayi se-toast yengqolowa egalelwe i-1 tsp. ioli yeoli kunye ne-pinch nganye ityuwa kunye nepepper

Ingcebiso yokuLungiselela ukutya: Dlulisa izidlo ezi-2 zeSuphu yeVegetable yompheki ophantsi ukusuka kwisikhenkcisi ukuya kwisikhenkcezisi ukuze sinyibilike.

Iitotali zemihla ngemihla: 1,207 calories, 57 g protein, 153 g carbohydrates, 33 g fiber, 43 g fat, 1,520 mg sodium.

Usuku lwama-20

Isidlo sakusasa (260 calories)

• 1 indebe raspberries
• 1 ikomityi nonfat plain yoghurt Greek
• 1 Tbsp. iialmondi ezisikiweyo
• 1 tsp. ubusi

A.M. I-Snack (84 calories)

• 1 i-orenji ephakathi
• 1 ikomityi Apple Cider iviniga Tonic

Isidlo sasemini (346 calories)

• 1 1/2 iikomityi zeSuphu yeVegetable yompheki opholileyo
• 1 isilayi Yonke into Bagel Avocado Toast

P.M. I-Snack (59 calories)

Gxuma kunye:

• 1/2 indebe diced cucumber
• 1/4 ikomityi edama egobhodlo
• 1 tsp. ijusi yekalika
• ityuwa nganye kunye nepepile

Isidlo sangokuhlwa (465 calories)

• 1 ukukhonza Inkukhu yeJerk & Pinapple Slaw
• 1 ikomityi Easy Brown Rice

Iitotali zemihla ngemihla: 1,214 calories, 79 g protein, 169 g carbohydrates, 34 g fiber, 29 g fat, 1,546 mg sodium.

Usuku 21

Isidlo sakusasa (271 calories)

• 1 ukukhonza iAvocado-Egg Toast

A.M. I-Snack (89 calories)

• 1 indebe raspberries
• 2 Tbsp. nonfat plain yoghurt yesiGrike

Isidlo sasemini (343 calories)

• 1 1/2 iikomityi zeSuphu yeVegetable yompheki opholileyo
• 1/4 indebe hummus
• Ii-crackers ezi-6 zembewu

P.M. I-Snack (56 calories)

Gxuma kunye:

• 1/4 indebe diced cucumber
• 1/4 ikomityi edama egobhodlo
• 1 tsp. ijusi yekalika
• icwecwe nganye yetyuwa kunye nepepile

Isidlo sangokuhlwa (447 calories)

• 1 ekhonza Stetson Chopped Isaladi
• I-1/2 isilayi se-toast yengqolowa egalelwe i-1 tsp. ioli yeoli kunye ne-pinch nganye ityuwa kunye nepepper

Ingcebiso yokuLungiselela ukutya: Gcina i-1 ye-Stetson Chopped Salad ukuze uyitye isidlo sasemini ngoSuku lwama-22.

Iitotali zemihla ngemihla: 1,206 calories, 50 g protein, 138 g carbohydrates, 39 g fiber, 57 g fat, 1,937 mg sodium.

Iveki yesi-4

Indlela yokuLungiselela iSidlo kwiVeki yakho yokutya

1. Yenza i-Muffin-Tin Quiches ngeCheddar etshayayo kunye nePotato. Uya kuzisebenzisa iveki yonke kwisidlo sakusasa. Songa intsalela eseleyo ngeplastiki kwaye uyifake efrijini ukuya kuthi ga kwiintsuku ezi-3 okanye umkhenkce ukuya kuthi ga kwinyanga enye. Ukufudumeza kwakhona, susa iplastiki, faka itawuli yephepha kunye ne-microwave kwi-High for 30 ukuya kwi-60 imizuzwana.
2. Uza kuba neePancake zeBlueberry-Pecan kwisidlo sakusasa ngoSuku lwe-22. Ukuba unentsalela ekhenkcezisiweyo ukusuka kwiVeki yesi-2, unokutshisa i-pancakes kwi-microwave okanye kwi-oven toaster.

Usuku 22

Isidlo sakusasa (289 calories)

• 2 Iipancakes zeBlueberry-Pecan
• 2 Tbsp. nonfat plain yoghurt yesiGrike
• 1 tsp. imaple syrup

A.M. I-Snack (96 calories)

• 1 1/4 iikomityi raspberries

Isidlo sasemini (377 calories)

• 1 ekhonza Stetson Chopped Isaladi

P.M. I-Snack (73 calories)

Gxuma kunye:

• 1/3 ikomityi diced cucumber
• 1/3 ikomityi edama egobhodlo
• 1 tsp. ijusi yekalika
• ityuwa nganye kunye nepepile

Isidlo sangokuhlwa (390 calories)

• 1 ukukhonza Izitya zeNoodle yenkomo yaseAsia
• 1 kiwi

Ingcebiso yokuLungiselela ukutya: Gcina i-1 inkonzo ye Izitya zeNoodle yenkomo yaseAsia ukufumana isidlo sasemini ngoMhla wama-23.

Iitotali zemihla ngemihla: 1,225 calories, 52 g protein, 149 g carbohydrates, 30 g fiber, 51 g fat, 1,274 mg sodium.

Usuku 23

Isidlo sakusasa (299 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 i-orenji ephakathi

A.M. I-Snack (64 calories)

• 1 indebe raspberries

Isidlo sasemini (348 calories)

• 1 ukukhonza Izitya zeNoodle yenkomo yaseAsia

P.M. I-Snack (95 calories)

• 1 indebe Herbal Chamomile Health Tonic
• 2 kiwi

Isidlo sangokuhlwa (407 calories)

• 1 ukukhonza Amaqanda kwisosi yeTomato kunye neChickpeas & Spinatshi
• I-1/2 (i-intshi ezi-6) isonka se-pita yengqolowa

Ingcebiso yokuLungiselela ukutya: Faka efrijini i-3 eseleyo ye-Herbal Chamomile Health Tonic ukuze ube nayo ngeentsuku ze-24, i-25 kunye ne-26.

Iitotali zemihla ngemihla: 1,213 calories, 60 g protein, 138 g carbohydrates, 28 g fiber, 50 g fat, 1,800 mg sodium.

yinyama yam embi

Usuku 24

Isidlo sakusasa (244 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 indebe Herbal Chamomile Health Tonic

A.M. I-Snack (62 calories)

• 1 i-orenji ephakathi

Isidlo sasemini (325 calories)

• 1 ukukhonza iVeggie & Hummus Sandwich

P.M. I-Snack (109 calories)

Gxuma kunye:

• 1/2 indebe diced cucumber
• 1/2 ikomityi edamame egobhodlo
• 1 tsp. ijusi yekalika
• ityuwa nganye kunye nepepile

Isidlo sangokuhlwa (458 calories)

• 1 ukuphakwa (3 patties) I-Falafel
• 2 iikomityi ezixubileyo eziluhlaza
• 1/2 ikomityi icucucumber
• 2 Tbsp. Isosi yeTahini eneLamuni kunye neGarlic

Ingcebiso yokuLungiselela ukutya: Isikhenkcisi 2 I-Falafel ukutya okuza kutya isidlo sasemini ngoSuku lwama-25.

Iitotali zemihla ngemihla: 1,198 calories, 51 g protein, 123 g carbohydrates, 31 g fiber, 60 g fat, 1,628 mg sodium.

Usuku 25

Isidlo sakusasa (244 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 indebe Herbal Chamomile Health Tonic

A.M. I-Snack (62 calories)

• 1 i-orenji ephakathi

Isidlo sasemini (366 calories)

• I-1/2 (i-intshi ezi-6) isonka se-pita yengqolowa
• 2 I-Falafel iipati
• 1 indebe edibeneyo eluhlaza
• 1/4 ikomityi icucucumber
• 1 Tbsp. Isosi yeTahini eneLamuni kunye neGarlic

P.M. I-Snack (127 calories)

• 1 indebe raspberries
• I-1/4 indebe ye-nonfat yeyogathi yesiGrike ecacileyo
• 1 tsp. ubusi

Isidlo sangokuhlwa (415 calories)

• 1 ukukhonza Inkukhu egcadiweyo kunye neSquash yasebusika phezu kweMixed Greens

Ukulungiselela isidlo Iingcebiso : Cwangcisa ukusebenzisa nayiphi inkukhu eseleyo kwisidlo sangokuhlwanje okanye upheke ezongezelelweyo ukuze ube nokwaneleyo Curried Chicken Apple Wraps ngeeNtsuku zama-26 kunye nama-27 (uya kufuna ikomityi e-1 iyonke yenkukhu ekhutshiweyo).

Lungiselela i-Blueberry-Banana Overnight Oats ngoko ilungele ukuyibamba kwaye uhambe kusasa ngoSuku lwama-26.

Amanani emihla ngemihla: 1,214 calories, 66 g protein, 137 g carbohydrates, 29 g fiber, 50 g fat, 1,604 mg sodium.

Usuku 26

Isidlo sakusasa (285 calories)

• 1 1/2 iikomityi Blueberry-Banana Overnight Oats

A.M. I-Snack (iikhalori ezi-6)

• 1 indebe Herbal Chamomile Health Tonic

Isidlo sasemini (345 calories)

• 1 ukukhonza Curried Chicken Apple Wraps
• Ipere eliphakathi

P.M. I-Snack (84 calories)

• 2 kiwi

Isidlo sangokuhlwa (487 calories)

• 1 ukukhonza Ijinja eyosiweyo iSalmon kunye neBrokholi
• 1/2 indebe yeCauliflower Rice

Iitotali zemihla ngemihla: 1,207 calories, 73 g protein, 148 g carbohydrates, 30 g fiber, 44 g fat, 1,462 mg sodium.

Usuku lwama-27

Isidlo sakusasa (299 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 i-orenji ephakathi

A.M. I-Snack (42 calories)

• 1/2 indebe blueberries
• 1 ikomityi yeti eluhlaza

Isidlo sasemini (345 calories)

• 1 ukukhonza Curried Chicken Apple Wraps
• Ipere eliphakathi

P.M. I-Snack (64 calories)

• 2 Tbsp. i-hummus
• I-1/2 i-pepper ephakathi, inqunyulwe

Isidlo sangokuhlwa (466 calories)

• Iikomityi ezi-2 White Turkey Chili

Ingcebiso yokuLungiselela ukutya: Isikhenkcisi ezimbini (1 1/2-indebe) iinkonzo ze White Turkey Chili ukufumana isidlo sasemini ngeentsuku ezingama-28 kunye nama-29.

Iitotali zemihla ngemihla: 1,216 calories, 85 g protein, 139 g carbohydrates, 36 g fiber, 48 g fat, 1,772 mg sodium.

Usuku 28

Isidlo sakusasa (238 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile

A.M. I-Snack (64 calories)

• 1 indebe raspberries
• 1 ikomityi yeti eluhlaza

Isidlo sasemini (350 calories)

• 1 1/2 iikomityi White Turkey Chili

P.M. I-Snack (64 calories)

• 2 Tbsp. i-hummus
• I-1/2 i-pepper ephakathi, inqunyulwe

Isidlo sangokuhlwa (495 calories)

• 1 ukukhonza Easy Saag Paneer
• 1/2 indebe Easy Brown Rice

Iitotali zemihla ngemihla: 1,211 calories, 73 g protein, 113 g carbohydrates, 28 g fiber, 59 g fat, 1,857 mg sodium.

Iveki yesi-5

Indlela yokuLungiselela iSidlo kwiVeki yakho yokutya

1. Uya kuba neePancake zeBlueberry-Pecan kwisidlo sakusasa ngoSuku lwe-29. Ukuba unentsalela ekhenkcezisiweyo ukusuka kwiVeki yesi-2, unokutshisa i-pancakes kwi-microwave okanye kwi-oven toaster.
2. Uza kuba ne-Muffin-Tin Quiches eneCheddar & Potato eSikayo oyenzileyo kwaye uyikhenkceze kwiVeki yesi-4 kwisidlo sakusasa ngoSuku lwama-30. Ukufudumeza kwakhona, susa iplastiki, usonge ngetawuli yephepha kunye ne-microwave ePhakamileyo imizuzwana engama-30 ukuya kuma-60.

Usuku 29

Isidlo sakusasa (305 calories)

• 2 Iipancakes zeBlueberry-Pecan
• 3 Tbsp. amaqunube
• 2 Tbsp. nonfat plain yoghurt yesiGrike
• 1 tsp. imaple syrup

A.M. I-Snack (64 calories)

• 1 indebe raspberries
• 1 ikomityi yeti eluhlaza

Isidlo sasemini (350 calories)

• 1 1/2 iikomityi White Turkey Chili

P.M. I-Snack (62 calories)

• 1 i-orenji ephakathi

Isidlo sangokuhlwa (446 calories)

• 1 ukukhonza Cod kunye neTomato Cream Sauce
• 1/2 indebe Easy Brown Rice
• 2 iikomityi ezixubileyo eziluhlaza
• 2 tsp. ioli nganye yomnquma kunye neviniga yebhalsam

Iitotali zemihla ngemihla: 1,227 calories, 65 g protein, 148 g carbohydrates, 30 g fiber, 45 g fat, 1,491 mg sodium.

Usuku 30

Isidlo sakusasa (299 calories)

• I-Muffin-Tin Quiches ezi-2 ezineCheddar etshayiweyo kunye neTapile
• 1 i-orenji ephakathi

A.M. I-Snack (63 calories)

• 3/4 indebe blueberries
• 1 ikomityi yeti eluhlaza

Isidlo sasemini (322 calories)

• 2 iikomityi No-Cook Black Bean Salad

P.M. I-Snack (73 calories)

Gxuma kunye:

• 1/3 ikomityi diced cucumber
• 1/3 ikomityi edama egobhodlo
• 1 tsp. ijusi yekalika
• ityuwa nganye kunye nepepile

Isidlo sangokuhlwa (465 calories)

• I-1 ekhonza i-Mexican Stuffed Acorn Squash
• 3/4 indebe Irayisi yeCauliflower yaseMexico

Iitotali zemihla ngemihla: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 g fat, 1,948 mg sodium.

BUKA: Usenza njani iSpaghetti Squash & Inkukhu ngeAvocado Pesto

Iclaloria Calculator

Umgangatho:

Ubudala:

Ukukhula (Kwi-Cm):

Ubunzima (Kwi-Kg):

Inqanaba Lomsebenzi Womzimba: Ubuncinci Iphantsi Umndilili Phezulu Phezulu Kakhulu

Bala

Ndithumele Nge-Imeyile Veza Kwindawo