Ib Hnub Hauv Kuv Kev Noj Qab Haus Huv: Tus Kws Tshaj Lij Muab Khoom Noj Mitzi Dulan

Zoo Siab

• Noj tshais: Oatmeal
• Noj tshais: Pineapple
• Txhua lub sijhawm haus: Dej Dej
• Mid-Snack: Chocolate Cherry Smoothie
• Noj su: Ham thiab Avocado Sandwich
• Khoom qab zib: Yasso Khov Yogurt Bar
• Noj su tav su: Sliced ​​almonds
• Noj hmo: Whole-Wheat Spaghetti
• Khoom qab zib: Txiv tsawb nrog zib ntab
• Ntau ntawm SHAPE.com:
• Tshuaj xyuas rau

Mitzi Dulan, RD, Asmeskas tus kws tshaj lij khoom noj khoom haus®, yog ib tus poj niam tsis khoom. Raws li niam, co-sau ntawm All-Pro Noj Zaub Mov, thiab tus tswv ntawm Mitzi Dulan's Adventure Boot Camp, tus kws paub txog kev noj haus thiab kev tawm dag zog hauv lub tebchaws xav tau lub zog siab thoob plaws hnub. Ntxiv nrog rau peb pluas noj zoo, nws tseem nyob twj ywm los ntawm kev noj cov khoom noj txom ncauj zoo li cov hlais almonds.

Dulan hais tias "Kuv mob siab rau noj zaub mov huv uas muaj txiaj ntsig zoo tab sis kuj txaus siab," "Kuv haus dej txhua hnub. Kuv tsuas yog sim ua kom nws nyob ze kuv ib hnub thiab rov ua dua raws li qhov xav tau."

Noj tshais: Oatmeal

325 calories, 5 grams rog, 54 grams carbohydrates, 15 grams protein

"Kuv tau noj ib lub tais ntawm Quaker oatmeal. Kuv ntxiv cov qhob noom xim kasfes, zib ntab, thiab ob peb cov txiv hmab txiv ntoo qhuav. Kuv sib xyaw nws nrog 1-feem pua ​​cov kua mis organic kom txhawb cov protein. Oats yog cov nplej tag nrho, yog li lawv muaj fiber ntau dua, protein, thiab lwm yam khoom noj muaj txiaj ntsig. Cinnamon yog cov txuj lom muaj cov tshuaj tiv thaiv kab mob siab heev yog li kuv sim ntxiv rau kuv cov zaub mov thaum twg los xij. "

Noj tshais: Pineapple

"Kuv kuj tau noj pineapple rau pluas tshais, raws li kuv nyiam txiv hmab txiv ntoo thiab ib txwm sim ua kom muaj ntau txhua hnub."

Txhua lub sijhawm haus: Dej Dej

"Cov dej khov! Kuv yeej hlub kuv 24 oz. Copco tumbler. Nws pab kuv taug qab kuv haus dej ntau npaum li cas. Kev haus peb lub thoob dej txias dej txias txhua hnub pab hlawv 100 calorie ntau ntau! hloov qhov kub ntawm dej los ntawm txias rau peb lub cev kub. "

Mid-Snack: Chocolate Cherry Smoothie

225 calories, 1.5 grams rog, 28 grams carbohydrates, 24 grams protein

"Ib lub chocolate me me-npog cov txiv hmab txiv ntoo smoothie. Kuv siv cov nyom pub mis chocolate whey protein hmoov nrog khov khov txiv ntoo thiab 3/4 c. Organic 1 feem pua ​​mis. yog ib qho tshuaj tiv thaiv kab mob, nws kuj pab muab rau kuv kho chocolate!

Noj su: Ham thiab Avocado Sandwich

380 calories, 8 grams rog, 42 grams carbohydrates, 32 grams protein

"Ib lub qhaub cij suav nrog peb daim ntawm deli nqaij npua, txiav Hass avocado, hlais cov lws suav, ntsim mustard ntawm tag nrho cov nplej nplej nyuaj nyias, thiab ib sab ntawm zaub paj npleg. Cov khoom noj muaj txiaj ntsig, qab, thiab txaus siab. Lub creaminess ntawm avocados qab zoo thiab muab ze li ntawm 20 cov vitamins, minerals, thiab phytonutrients, thaum cov nqaij npua muab cov nqaij ntshiv. "

Khoom qab zib: Yasso Khov Yogurt Bar

"Ib Yasso khov Greek yogurt bar; cov no yog qhov nrhiav tau zoo heev thiab kuv cov neeg siv khoom thiab menyuam yaus nyiam lawv, ib yam nkaus. Tsuas yog 70 calories, lawv saj cov khoom qab zib zoo li tab sis muab rau grams grams ntawm cov protein!"

Noj su tav su: Sliced ​​almonds

160 calories, 10 grams rog, 11 grams carbohydrates, 6 grams protein

"Sliced ​​almonds thaum ua hauj lwm ntawm kuv lub rooj. Kuv hlub almonds vim crunch, protein, thiab fiber. Lawv txaus siab heev!"

Noj hmo: Whole-Wheat Spaghetti

560 calories, 11.5 grams rog, 73 grams carbs, 38 grams protein

"Whole-wheat spaghetti nrog Laura's Lean Ground Beef ntxiv rau cov ntses marinara; ib zaug ntxiv, Kuv nyiam kom ntseeg tau tias kuv tau txais cov protein zoo los ntawm txhua pluas noj thiab tag nrho cov qoob loo. Cov nqaij nyuj tau tsa yam tsis muaj tshuaj tua kab mob lossis tshuaj hormones."

Khoom qab zib: Txiv tsawb nrog zib ntab

"Sliced ​​bananas drizzled with me ntsis zib mu rau khoom qab zib. Nws qab qab heev, thiab kuv tau txais ib tug high-zog, nutrient-nplua nuj khoom qab zib nrog ib tug tag nrho-natural sweetener."

Ntau ntawm SHAPE.com:

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Tshuaj xyuas rau