Pluas Mov Los Ua Kom Koj Qab Qab Qab Zib

Zoo Siab

• Tshuaj xyuas rau

Nov yog txhua yam koj xav tau rau ib lub lim tiam ntawm pluas noj thiab khoom noj txom ncauj ntawm txoj kev npaj.

Hnub Sunday

Txiv tsawb Burrito

Ua 8 "pancake siv 1 khob lowfat pancake sib tov, 1 qe, 1 tbsp cov noob nplej, thiab 1 khob mis tsis yog rog. Txiav ib lub txiv tsawb me me thiab tso ib daim rau hauv nruab nrab ntawm cov pancake siav; yob nws mus rau hauv" burrito. "

Sab saum toj nrog 2 tablespoons apricot sauce (apricots nyob rau hauv lawv tus kheej kua txiv, drained thiab me ntsis blended kom txog thaum chunky) thiab 1 tbsp yogurt tsis muaj rog.

Caesar Zaub xam lav

Pov ua ke 2 khob zaub xam lav romaine, 1 oz grated Parmesan cheese, 2 tbsp qis-calorie Caesar hnav khaub ncaws thiab kua txob dub hauv av, kom saj.

MONDAY

Spicy Linguini nrog Clam Sauce

Ua noj 9-oz (qhuav) tshiab linguini noodles hauv ntsev, dej npau kom txog thaum tsis tshua muaj kev sib tw, li 5 feeb.

Rau sauce: Nyob rau hauv ib lub lauj kaub loj, saute 4 minced qej cloves hauv 2 tbsp txiv roj roj rau nruab nrab cua sov rau 1 feeb. Tsis pub kom xim av. Ntxiv ob 6 1 /2-oz cov kaus poom minced clams, 1 28-oz tuaj yeem stewed txiv lws suav, 2 tbsp lws suav muab tshuaj txhuam, 3 tbsp txhoov zaub basil tshiab, 1 8-ounce lub raj mis kua txiv kab ntxwv thiab cov kua txob liab liab.

Ua noj kom txog thaum kub dhau, txog 10 feeb. Ntxiv ntsev thiab kua txob mus saj. Sab saum toj drained pasta nrog sauce thiab sprinkle nrog 1/2 khob Parmesan cheese.

TUESDAY

Qe Salad Sandwich

Hauv ib lub tais me me, ua ke 1 lub qe loj (hau thiab txhoov), 2 tbsp mayonnaise, 1 tbsp diced celery, 1/2 tsp Dijon mustard (xaiv tau), thiab ntsev thiab kua txob kom saj. Sib tov sib xyaw ntawm ib daim ntawm tag nrho cov qhob cij nplej thiab sab saum toj nrog 2 zaub xas lav nplooj; ntxiv ob daim qhob cij.

Qaib Burger nrog Pob kws Salsa

Daim ntawv 4 oz ntawm ntxiv-lean, av qaib cov txwv rau hauv patty. Grill lossis broil nqaij kom tau txais kev nyiam (nruab nrab tsawg, ua tau zoo, thiab lwm yam). Rau salsa: ua ke 1 nruab nrab cov kua txiv lws suav, 2 tbsp diced liab dos, 1 tbsp diced ntsuab kua txob, 2 tbsp pob kws thiab 2 tbsp txhoov cilantro. Sab saum toj burger nrog salsa thiab pab.

Sweet Potato Fries

Txiav 15-ounce qos yaj ywm qab zib rau hauv cov npoo thiab nphoo nrog ntsev. Muab cov khoom tso rau ntawm daim ntawv ncuav qab zib uas tau coated nrog zaub ua noj tshuaj tsuag. Ci cov ncuav ci hauv qhov cub kom sov txog 425 degrees kom txog thaum nkig me ntsis, li 25 feeb.

WEDNESDAY

Sunrise Smoothie

Nyob rau hauv ib tug blender, nplawm 1/2 khob nonfat dawb yogurt, 2 tablespoons txiv kab ntxwv kua txiv, 1 txiv tsawb, 4 apricot halves (cov kaus poom hauv cov kua txiv hmab txiv ntoo), 2 tbsp toasted hom qoob mog, tsp txiv qaub tev. Ncuav rau hauv ib khob thiab pab.

Spinach thiab Pear Salad

Sib tov ua ke 2 khob me nyuam spinach, 1 pear, noob thiab hlais, 1 tablespoon diced liab dos, 1 tsp toasted noob hnav roj thiab 1 tablespoon balsamic vinegar.

THURSDAY

Txiv lws suav nrog Tuna

Nyob rau hauv ib lub tais me me, sib tov ua ke 1/3 tuaj yeem ntim dej tuna (drained, txog 2 oz), 1 tablespoon lowfat mayonnaise, 2 tbsp diced celery thiab 1 tablespoon diced ntsuab dos. Txiav 1 lws suav loj rau hauv ib nrab thiab sab saum toj nrog cov tuna sib xyaw.

Nqaij npuas thiab Zaub Zaub Fry

Txiav 2 oz ntxiv-ntsuab nqaij npuas loin thiab 4 khob zaub rau hauv nyias strips. Tsho lub lauj kaub loj nrog cov tshuaj tsuag thiab tso rau nruab nrab-siab kub. Thaum cov dej me me nyob hauv lub lauj kaub, ntxiv cov nqaij npuas, zaub.Mix hauv 1 khob nqaij qaib, 1 tsp. liab kua txob flakes, 2 tbsp. soy sauce thiab 1 tbsp cornstarch. Sautee sib tov kom txog thaum cov nqaij siav dhau, txog 7 feeb.

Hnub Friday

Taum n 'Cheese Quesadillas

Muab 2 pob kws tortillas tso rau qhov kub kub rau ntawm cov griddle, nphoo 1 oz grated cheddar cheese saum toj thiab 1/3 khob cov kaus poom dub taum (txau thiab yaug). Tshav kub kom txog thaum cheese pib yaj, kwv yees li 2 feeb. Tshem tawm ntawm tshav kub thiab sab saum toj nrog 2 tablespoons tws cilantro thiab 1/3 khob salsa.

Hnub Saturday

Morning Soft Taco

Tsho lub lauj kaub nruab nrab nrog tshuaj tsuag ua zaub thiab tso rau nruab nrab cua sov. Ntxiv lws suav, ob lub qe thiab 1 tbsp salsa. Sib tov sib xyaw kom txog thaum fluffy thiab ua haujlwm sab hauv ob lub pob kws tortillas sov.

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