7-Hnub Noj Zaub Mov rau Kev Yuag Los ntawm 'Qhov Loj Tshaj Plaws'

Zoo Siab

• 7-Hnub Noj Zaub Mov rau Kev Yuag
• Hnub Monday
• Tuesday
• Hnub Wednesday
• Hnub Thursday
• Hnub Friday
• Hnub Saturday
• Hnub Sunday
• Tshuaj xyuas rau

Tsuas yog nyob rau hauv rooj plaub koj xav hnov ​​qhov no: Koj tsis tas yuav poob phaus. Tsis txhob muaj kev zoo siab. Tsis txhob poob rau hauv kev hlub. Tsis yog kom tau txoj haujlwm ntawm koj txoj kev npau suav. Yog koj xav kom poob phaus kom noj qab nyob zoo? Zoo kawg. Tsuas yog paub tias lub cev me me tsis yog qhov kawg-txhua qhov, txiav txim siab koj li kev noj qab haus huv. Kev xav zoo thiab saib xyuas koj lub cev yog lub hom phiaj - thiab qhov ntawd tuaj yeem zoo li ntau yam sib txawv.

Tab sis yog tias koj xav hloov qee qhov kev noj qab haus huv hloov pauv rau koj cov zaub mov lossis yog tias koj xav poob qee cov rog, ua raws li phiaj xwm noj zaub mov tuaj yeem pab tau tiag.

Txhawm rau pab koj pib,Tus Loser Loj tshaj plaws Nutritionist Cheryl Forberg, RD, tau tsim cov phiaj xwm kev noj zaub mov 7-hnub no rau kev poob phaus, uas zoo li ib qho uas pab cov neeg sib tw slim. Nrog txoj kev yooj yim-rau-ua raws txoj kev npaj no, koj paub tseeb tias koj yuav rov zoo siab thiab poob phaus (yog tias koj xav tau!) Tsis muaj sijhawm. (Xav tau txoj kev npaj ntev dua? Sim 30-Hnub Clean-ish Eating Challenge.)

7-Hnub Noj Zaub Mov rau Kev Yuag

Qhov no tsis muaj kev noj zaub mov tsis txaus: Koj yuav tau noj peb pluas mov thiab ob pluas noj ib hnub, ntxiv rau txhua lub tais ntim cov khoom seem ntawm 45 feem pua ​​carbohydrates, 30 feem pua ​​cov protein, thiab 25 feem pua ​​cov rog noj qab haus huv. (Ntau ntxiv ntawm no: Txhua Yam Yuav Tsum Paub Txog Kev suav Koj Macros) Thaum nws los txog rau haus, Forberg pom zoo kom ua raws li cov khoom noj uas tsis muaj calorie xws li kas fes, tshuaj yej, thiab dej.

Thiab txhawm rau kom poob phaus thiab tsim kom muaj lub cev noj qab haus huv thiab muaj zog, Tus Loser Loj tshaj plaws Tus kws qhia Bob Harper qhia tias ua 60 mus rau 90 feeb ntawm kev tawm dag zog me ntsis plaub zaug hauv ib lub lis piam. (Kuj nyeem qhov no: Yuav Ua Li Cas Ua Koj Tus Kheej Workout Routine rau Poob Poob)

Hnub Monday

Noj tshais:

• 1/2 khob qe dawb scrambled nrog 1 teaspoon txiv roj roj, 1 teaspoon tws basil, 1 teaspoon grated Parmesan, thiab 1/2 khob txiv lws suav
• 1 hlais tag nrho cov nplej toast
• 1/2 khob blueberries
• 1 khob mis nyuj

Khoom noj txom ncauj:

• 1/2 khob tsis muaj roj Greek yogurt topped nrog 1/4 khob hlais cov txiv pos nphuab

Noj su:

• Zaub xam lav nrog: 3/4 khob siav bulgur, 4 ooj tws grilled nqaij qaib mis, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons dos, 1/4 khob diced zucchini, 1/2 khob tswb kua txob), 1 teaspoon tws cilantro, thiab 1 tablespoon vinaigrette uas muaj roj tsawg (txheeb xyuas cov no lwm yam tais tais tais diav ib yam nkaus.)

Khoom noj txom ncauj:

• 2 dia hummus thiab 6 tus me nyuam carrots

Noj hmo:

• 4 ooj grilled salmon
• 1 khob qus nplej nrog 1 tablespoon slivered toasted almonds
• 1 khob wilted tus me nyuam spinach nrog 1 teaspoon txhua cov txiv roj roj, balsamic vinegar, thiab grated Parmesan
• 1/2 khob diced cantaloupe topped nrog
• 1/2 khob tag nrho cov txiv hmab txiv ntoo raspberry sorbet thiab 1 teaspoon tws walnuts

Tuesday

Noj tshais:

• 3/4 khob steel-txiav los yog qub-fashioned oatmeal npaj nrog dej; do hauv 1/2 khob mis nyuj skim
• 2 txuas lub teb chaws-style qaib ntxhw hnyuv ntxwm
• 1 khob blueberries

Khoom noj txom ncauj:

• 1/2 khob tsis muaj rog ricotta cheese nrog 1/2 khob raspberries thiab 1 tablespoon tws pecans

Khoom noj txom ncauj:

• 1/2 khob tsis muaj tsev cheese nrog 1/2 khob salsa

Noj hmo:

• 1 qaib ntxhw burger
• 3/4 khob roasted cauliflower thiab broccoli florets
• 3/4 khob mov nplej xim av
• 1 khob zaub xam lav zaub xam lav nrog 1 diav lub teeb balsamic vinaigrette

Hnub Wednesday

Noj tshais:

• Omelet ua nrog 4 qe dawb thiab 1 tag nrho qe, 1/4 khob tws broccoli, 2 tablespoons txhua fat-free refried taum, diced dos, diced nceb, thiab salsa
• Quesadilla ua nrog 1/2 ntawm ib lub pob kws me me tortilla thiab 1 tablespoon low-fat jack cheese
• 1/2 khob diced watermelon

Khoom noj txom ncauj:

• 1/2 khob tsis muaj roj vanilla yogurt nrog 1 sliced ​​​​apples thiab 1 tablespoon tws walnuts

Noj su:

• Zaub xam lav nrog 2 khob txhoov Romaine, 4 ooj grilled nqaij qaib, 1/2 khob tws celery, 1/2 khob diced nceb, 2 tablespoons shredded low-fat cheddar, thiab 1 tablespoon low-fat Caesar dressing
• 1 nruab nrab nectarine
• 1 khob mis nyuj

Khoom noj txom ncauj:

• 1 khob mozzarella cheese stick
• 1 medium txiv kab ntxwv

Noj hmo:

• 4 ooj cw, grilled lossis sauteed nrog 1 teaspoon txiv roj roj thiab 1 teaspoon tws qej
• 1 medium artichoke, steamed
• 1/2 khob whole wheat couscous nrog 2 tablespoons diced tswb kua txob, 1/4 khob garbanzo taum, 1 teaspoon tws tshiab cilantro, thiab 1 tablespoon tsis muaj roj dawb zib ntab mustard hnav khaub ncaws

Cov phiaj xwm noj qab nyob zoo - Tus kheej!

Tau txais cov phiaj xwm noj qab nyob zoo txhua lub lim tiam raws li koj lub hom phiaj poob phaus thiab cov zaub mov uas koj nyiam noj. Nrog Kev Ua Noj Ua Noj Lub Teeb, koj yuav txaus siab rau lub tsev noj mov zoo thiab cov phiaj xwm npaj tau yooj yim nrog rau nkag mus rau ntau txhiab daim ntawv qhia zaub mov.

Pib nrog Kev Noj Qab Haus Huv Lub Teeb Kev Noj Qab Haus Huv Txhawb nqa los ntawm Kev Noj Qab Haus Huv Lub Teeb

Hnub Thursday

Noj tshais:

• 1 lub teeb tag nrho-grain English muffin nrog 1 tablespoon txiv ntseej butter thiab 1 tablespoon txiv hmab txiv ntoo tsis muaj qab zib
• 1 cog zib mu
• 1 khob mis nyuj
• 2 slices Canadian nqaij npuas kib

Khoom noj txom ncauj:

• Yogurt parfait ua nrog 1 khob roj tsawg vanilla yogurt, 2 tablespoons sliced ​​​​strawberries los yog raspberries, thiab 2 tablespoons low-fat granola

Noj su:

• Qhwv nrog 4 ooj thinly sliced ​​​​ lean ci nqaij nyuj, 1 6-nti tag nrho cov nplej tortilla, 1/4 khob shredded lettuce, 3 nruab nrab txiv lws suav slices, 1 teaspoon horseradish, thiab 1 teaspoon Dijon mustard
• 1/2 khob pinto taum los yog lentils nrog 1 teaspoon tws basil thiab 1 tablespoon lub teeb Caesar hnav khaub ncaws

Khoom noj txom ncauj:

• 8 ci pob kws chips nrog 2 tablespoons guacamole (sim ib qho ntawm cov zaub mov txawv no)

Noj hmo:

• 4 ooj grilled halibut
• 1/2 khob sliced ​​​​nceb sauteed nrog 1 teaspoon txiv roj roj, 1/4 khob tws daj dos, thiab 1 khob taum ntsuab
• Zaub xam lav nrog 1 khob arugula, 1/2 khob halved cherry txiv lws suav, thiab 1 teaspoon balsamic vinaigrette
• 1/2 khob sov unsweetened applesauce nrog 1/4 khob tsis muaj roj vanilla vanilla yogurt,
• 1 tablespoon tws pecans thiab dash cinnamon

Hnub Friday

Noj tshais:

• Burrito ua nrog: 1 medium whole wheat tortilla, 4 scrambled qe dawb, 1 teaspoon txiv roj roj, 1/4 khob roj-dawb refried dub taum, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, thiab 1 teaspoon tshiab cilantro
• 1 khob sib tov melon

Khoom noj txom ncauj:

• 3 ooj sliced ​​lean nqaij npua
• 1 txiv apples nruab nrab

Noj su:

• Qaib ntxhw burger (los yog ib qho ntawm cov veggie burgers)
• Zaub xam lav nrog: 1 khob menyuam yaus zaub ntsuab, 1/4 khob txiv lws suav txiv lws suav, 1/2 khob lentils siav, 2 teaspoons grated Parmesan, thiab 1 tablespoon lub teeb hnav khaub ncaws Lavxias
• 1 khob mis nyuj

Khoom noj txom ncauj:

• 1 khob mozzarella cheese stick
• 1 khob liab txiv hmab

Noj hmo:

• 5 ooj grilled qus salmon
• 1/2 khob xim av lossis mov nplej
• 2 khob sib tov me nyuam cov zaub ntsuab nrog 1 diav cov roj tsawg Caesar hnav khaub ncaws
• 1/2 khob tag nrho cov txiv hmab txiv ntoo strawberry sorbet nrog 1 hlais pear

Hnub Saturday

Noj tshais:

• Frittata ua nrog 3 qe loj, 2 tablespoons diced tswb peppers, 2 teaspoons tws spinach, 2 tablespoons ib feem-skim shredded mozzarella, thiab 2 teaspoons pesto 1/2 khob tshiab raspberries
• 1 me me bran muffin
• 1 khob mis nyuj

Khoom noj txom ncauj:

• 1/2 khob roj tsawg vanilla yogurt nrog 1 tablespoon av flaxseed thiab 1/2 khob txiv tsawb tsuav

Noj su:

• 4 ooj sliced ​​qaib ntxhw mis
• Txiv lws suav-dub zaub xam lav ua nrog 5 slices txiv lws suav, 1/4 khob hlais dib, 1 teaspoon tshiab tws thyme, thiab 1 tablespoon roj-dawb Italian hnav khaub ncaws
• 1 medium txiv kab ntxwv

Khoom noj txom ncauj:

• Smoothie ua nrog 3/4 khob mis nyuj rog, 1/2 txiv tsawb, 1/2 khob mis tsis rog, thiab 1/4 khob hlais cov txiv pos nphuab (Psst: Nov yog ntau lub tswv yim yuag yuag yuag dua.)

Noj hmo:

• 4 ooj liab snapper ci nrog 1 teaspoon txiv roj roj, 1 teaspoon txiv qaub kua txiv, thiab 1/2 teaspoon tsis muaj sodium seasoning
• 1 khob spaghetti squash nrog 1 teaspoon txiv roj roj thiab 2 teaspoon grated Parmesan cheese
• 1 khob steamed ntsuab taum nrog 1 tablespoon slivered almonds

Hnub Sunday

Noj tshais:

• 2 slices Canadian nqaij npuas kib
• 1 tag nrho cov nplej toaster waffle nrog cov txiv hmab txiv ntoo tsis muaj suab thaj kis
• 3/4 khob berries
• 1 khob mis nyuj

Khoom noj txom ncauj:

• 1/4 khob tsis muaj tsev cheese nrog 1/4 khob cherries thiab 1 tablespoon slivered almonds

Noj su:

• Zaub xam lav nrog: 2 khob me nyuam spinach, 4 ooj grilled nqaij qaib, 1 tablespoon tws qhuav cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, thiab 2 tablespoons low-fat vinaigrette
• 1 txiv apples
• 1 khob mis nyuj

Khoom noj txom ncauj:

• 1/4 khob dawb-dawb Greek yogurt nrog 1 tablespoon txiv hmab txiv ntoo tsis muaj suab thaj thiab 1 tablespoon av flaxseed
• 1/4 khob blueberries

Noj hmo:

• 4 ooj lean nqaij npuas tenderloin do-kib nrog dos, qej, zaub paj, thiab tswb kua txob
• 1/2 khob mov xim av
• 5 nruab nrab cov txiv lws suav nrog 1 teaspoon txhua cov qhiav txhoov, txhoov cilantro, kua ntses kua, thiab txhuv cawv txiv hmab

Tej yam ua yuam kev. Ib qho yuam kev tau tshwm sim thiab koj nkag tsis tau xa. Thov sim dua.

Tshuaj xyuas rau

Kev tshaj tawm