Yooj Yim Poob Noj Qab Haus Huv Tswv Yim Uas Tsis Saj Zoo Li Khoom Noj Khoom Haus

Zoo Siab

• Cov Lus Qhia Pluas Pluag
• Hummus thiab Roasted Veggie Pizza
• 5-feeb qaib ntxhw, avocado, thiab Hummus qhwv
• Pasta & Peas
• Mexican Cauliflower "Rice" Tais
• Qab zib Tuna Salad
• Burrito Zaub xam lav
• Southwest Chicken Quinoa
• Qaib ntxhw Chili Taco Soup
• Tshuaj xyuas rau

Tu siab tab sis muaj tseeb: Tus naj npawb tsis txaus ntseeg ntawm cov khw noj mov ntim hauv calorie ntau dua li Big Mac. Txawm li cas los xij, koj tsis tas yuav tshaib plab tag nrho ib hnub lossis mus rau kev hu xov tooj rau cov khoom noj protein "noj su." Siv ob peb feeb-thiab ntau qhov kev tshoov siab los ntawm qee qhov khoom noj khoom haus bloggers-thiab nplawm sai thiab yoo yoo pluas su pluas su tom tsev. Txhua qhov ntawm DIY pluas su no yog ib qho nyuab los ntim thiab txaus siab rau tom chaw ua haujlwm (tsuas yog tsis noj koj cov zaub mov poob phaus ntawm koj lub rooj, thov!) Thiab yuav pab koj txuag qee cov nyiaj ntsuab thiab calories nyob rau tib lub sijhawm.

Cov Lus Qhia Pluas Pluag

Nov yog dab tsi los saib rau hauv qhov txaus siab tsis tau macro-ntse poob phaus noj su:

• 400-500 calories
• 15-20 gramm yog '
• 20-30 grams ntawm cov protein
• 50-60 grams ntawm carbohydrates
• 8 + gram ntawm fiber ntau (tej zaum yog qhov tseem ceeb tshaj plaws hauv koj cov zaub mov!)

Hummus thiab Roasted Veggie Pizza

Daim ntawv qhia ua siab zoo ntawm The Fitnessista (Ua Haujlwm 1)

Cov khoom xyaw

• 1 soft tortilla plhaub
• Tes ntawm koj nyiam veggies (sim zaub ntsuab, txiv lws suav, thiab zucchini)
• Hummus (muab peb Hemp Seed Hummus kiv cua rau qhov txhawb nqa fiber)
• 1 tablespoon txiv roj roj 1 qej clove, minced ntsev thiab kua txob, mus saj
• Crumbled tshis cheese

Qhia

1. Ci veggies li ntawm 20 feeb ntawm 350 ° F nrog cov roj txiv roj, qej, ntsev, thiab kua txob.
2. Sab saum toj koj nyiam hom tortilla nrog hummus (khw muag khoom lossis ua hauv tsev), ntxiv cov ci ci ci thiab qee cov tshis cheese, tom qab ntawd ci rau 10 feeb.
3. Txiav thiab txaus siab.

5-feeb qaib ntxhw, avocado, thiab Hummus qhwv

Daim ntawv qhia kev hwm ntawm Iowa Girl Eats (Ua Haujlwm 1)

Cov khoom xyaw

• 1 tag nrho cov nplej tortilla
• 2-3 tablespoons liab kua txob hummus
• 3 slices qis-sodium deli qaib ntxhw
• 1/4 avocado, hlais
• Pickle slices

Qhia

1. Tshaj tawm tortilla nrog hummus, tom qab ntawd txheej ntawm qaib cov txwv, avocado, thiab pickle slices.
2. Yob, ces hlais.

Pasta & Peas

Daim ntawv qhia kev hwm ntawm Runs For Cookies (Ua Haujlwm 1)

Cov khoom xyaw

• 2 ounces tag nrho cov nplej rotini los yog penne
• 2 teaspoons txiv roj roj
• 2-3 cloves qej, minced
• 1/2 khob khov peas
• 1 tablespoon Parmesan cheese

Qhia

1. Ua cov nplej zom raws li cov lus qhia pob.
2. Thaum lub pasta ua noj, kub roj tshaj nruab nrab kub.
3. Ntxiv qej rau roj thiab ua noj kom txog thaum qej yog translucent, ceev faj kom tsis txhob hlawv nws - txo cov cua sov yog tias xav tau.
4. Ntxiv cov peas thiab ua noj kom txog thaum rhuab los ntawm.
5. Tshem lub pasta thaum nws ua tiav, ces ntxiv rau peas thiab qej. Pov rau lub tsho loj thiab pab. (Muaj feem cuam tshuam: Yuav Siv Cov Zaub Zaub Khov Ua Ntej Ua Ntej Ua Ntej Ua Li Cas)

Mexican Cauliflower "Rice" Tais

Daim ntawv qhia kev hwm ntawm Sprint 2 lub Rooj (Ua Haujlwm 1)

Cov khoom xyaw

• 1 lub taub hau me me zaub paj
• 1/2 kua txob liab
• 1/2 khob taum dub
• 1/2 khob pineapple, cubed
• 1/4 khob liab dos
• 1/2 avocado, cubed
• 1 carrot, tsuav
• Cilantro
• Salsa
• Ntxiv cumin, cinnamon, kua txob liab flakes, ntsev, thiab kua txob mus saj

Qhia

1. Txiav cauliflower thiab kua txob liab rau hauv daim thiab muab tso rau hauv cov khoom noj processor lossis rab. Pulse daim kom txog thaum lawv loj thiab sib xws ntawm cov mov.
2. Hloov " mov" mus rau lub tais nruab nrab. Ntxiv cov dej thiab microwave rau 3 feeb kom khov. (BTW, lub tais zaub xam lav no yuav ua rau koj tsis nco qab txog txhua yam khoom noj.)
3. Sab saum toj nrog cov khoom noj txom ncauj poob phaus ntxiv thiab nphoo nrog cumin, cinnamon, kua txob liab, thiab ntsev thiab kua txob.

Qab zib Tuna Salad

Daim ntawv qhia kev noj qab haus huv ntawm Cov Hniav Qab Zib Lub Neej (Siv 1)

Cov khoom xyaw

• 1 tuaj yeem tuna hauv dej, ntws
• 3-4 tablespoons qab zib nyiam
• 2 tablespoons dawb Greek yogurt
• 1 tablespoon zib mu mustard
• Ntsev thiab kua txob
• Yeem sib xyaw ua ke: dos, me nyuam carrots, dib, celery, pob kws, qhuav cranberries, lossis txiv hmab txiv ntoo

Qhia

1. Muab tag nrho cov khoom xyaw rau hauv ib lub tais, sib tov ua ke cov khoom xyaw uas xav tau.
2. Txaus siab rau saum txaj ntawm cov zaub xas lav, hauv cov qhaub cij lossis pita, lossis muab nrog koj nyiam cov nplej zom tag nrho.

Burrito Zaub xam lav

Daim ntawv qhia los ntawm Lean Green Bean (Siv 1)

Cov khoom xyaw

• 1 1/2 khob zaub xas lav
• 1/2 khob mov xim av, siav
• 1/3 khob taum dub, siav
• 1 khob zaub (sim txiv lws suav, kua txob liab, dos, los yog qos yaj ywm ci ci)
• 2 tablespoons avocado los yog guacamole (tom qab ntawd siv cov txiv hmab txiv ntoo hauv cov khoom qab zib qab avocado!)
• 2 diav salsa
• Sprinkle ntawm cheese

Qhia

1. Muab cov zaub xas lav tso rau hauv lub tais loj (lossis, yog tias coj mus-mus, ntim zaub mov npaj ua ntej)
2. Ntxiv cov nplej thiab taum.
3. Sab saum toj nrog koj xaiv zaub, ntxiv rau salsa thiab cheese, yog tias xav tau.
4. Noj txias los yog microwave rau 20 vib nas this thiab pab.

Southwest Chicken Quinoa

Daim ntawv pom zoo los ntawm Zaub Mov thiab Kev Lom Zem ntawm Kev Ua Haujlwm (Ua Haujlwm 4)

Cov khoom xyaw

• 1 tablespoon txiv roj roj
• 1/2 ntsuab kua txob, txhoov
• 1/2 dos, chopped
• 1 phaus nqaij qaib tsis muaj nqaij, siav thiab tsuav
• 1 teaspoon cumin
• 1 teaspoon kua hmoov 1
• 1/4 teaspoon kua txob
• 1/8 teaspoon ntsev
• 3 khob quinoa, siav
• 1 khob dawb Greek yogurt
• 1/2 khob cilantro
• Salsa thiab / los yog sriracha sauce

Qhia

1. Saute zaub hauv txiv roj roj kom txog thaum kev sib tw.
2. Ntxiv cov txuj lom thiab nqaij qaib rau cov zaub sib xyaw thiab ua noj rau 2 feeb.
3. Muab quinoa thiab zaub sib tov, ces do hauv Greek yogurt.
4. Do hauv cilantro thiab sab saum toj nrog salsa thiab/lossis sriracha ntses.

Qaib ntxhw Chili Taco Soup

Daim ntawv qhia los ntawm Skinnytaste (Siv 9)

Cov khoom xyaw

• 1 1/3 phaus 99 feem pua ​​lean av qaib ntxhw (tau txais pob ntxiv rau cov protein ntau hauv av qaib cov txwv noj hmo)
• 1 medium dos, tws
• 1 tswb kua txob, chopped
• 1 10-ounce tuaj yeem RO *TEL Txiv lws suav thiab Chilies ntsuab
• 15 ooj kaus poom los yog khov pob kws, thawed thiab drained
• 1 15-ounce taum taum, drained
• 18-ounce tuaj yeem lws suav ntses
• 16 ooj cov roj tsawg refried taum
• 1 pob ntawv txo sodium taco seasoning
• 2 1/2 khob tsis muaj rog tsawg-sodium qis nqaij qaib broth
• Yeem: tortilla chips, Greek Greek yogurt, jalapenos, cheese, scallions, dos, tshiab cilantro.

Qhia

1. Nyob rau hauv ib lub lauj kaub loj, xim av qaib cov txwv ntawm nruab nrab kub, tawg nrog ib rab diav ntoo thaum nws ua noj. Thaum siav dhau, ntxiv dos thiab kua txob thiab ua noj rau 2-3 feeb.
2. Ntxiv txiv lws suav, pob kws, raum taum, lws suav sauce, taum refried, taco seasoning, thiab nqaij qaib broth. Nqa mus rau ib lub boil thiab simmer rau 10-15 feeb.
3. Yog tias xav tau, ua haujlwm nrog ob peb daim tortilla chips thiab koj nyiam toppings xws li Greek Greek yogurt, jalapenos, shredded cheese, txhoov scallions, dos, lossis tws tshiab cilantro. Kev npaj pluas mov: Kho cov khoom seem rau ib leeg rau cov pluas noj yav tom ntej.

Tshuaj xyuas rau