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Saib seb peb cov qauv zaub mov hloov pauv li cas los ntawm Lub Limtiam 1 (ib qho khoom noj tshaj lub vaj kaj siab) mus rau Lub Limtiam 4 (txoj kev poob phaus) kom pom tias nws yooj yim npaum li cas kom poob 300 calories txhua hnub yam tsis poob qab, puv lossis kev txhawb siab. (Lub lis piam-rau-lub limtiam kev hloov pauv hloov maj mam, yog li peb tau luam tawm hauv cov ntawv qaij los qhia koj tias qhov kev hloov me me tuaj yeem ua rau muaj qhov sib txawv loj hauv calories.) Lub lis piam 1-3 yog npaj los qhia cov calorie ntau ntau; cov zaub mov no tsis pom zoo kom poob phaus.

Lub Limtiam 1: YUAV UA LI CAS YUAV TSUM TAU

Noj tshais (585 cal.) 1 1/2 khob raisin bran (285 cal.) nrog 1 khob mis nyuj (160 cal.), 1 khob kua txiv kab ntxwv (110 cal.), 1 khob kas fes (10 cal.) nrog 1 tablespoon ib nrab -thiab ib nrab (20 cal.)

Noj su thaum sawv ntxov (160 cal.) 1 thawv lowfat txiv qaub yogurt (160 cal.), khob dej sparkling

Noj su (900 cal.) Tuna salad on rye (350 cal.), 1 khob lws suav kua zaub (160 cal.), 3 oatmeal ncuav qab zib (240 cal.), can of soda (150 cal.)

Noj su noj hmo (220 cal.) 2 ooj pretzels (220 cal.)

Noj hmo (503 cal.) 3 1/2 ooj broiled salmon (180 cal.), 1 1/2 khob broccoli (105 cal.), 1 medium qos yaj ywm (118 cal.) Nrog 1 tablespoon butter (100 cal.)

Khoom noj txom ncauj hmo ntuj (290 cal.) 1 khob lowfat ice cream (240 cal.) nrog 2 tablespoons chocolate fudge topping (50 cal.)

Tag nrho cov calories: 2,658

Lub Limtiam 2: 300 CALORIES DOWN

Noj tshais (445 cal.) 1 khob raisin bran (190 cal.) nrog 1 khob mis nyuj, 1 txiv kab ntxwv (65 cal.), 1 khob kas fes nrog 1/4 khob 2% mis nyuj (30 cal.)

Noj su thaum sawv ntxov (160 cal.) 1 thawv lowfat txiv qaub yogurt, khob dej sparkling

Noj su (670 cal.) Tuna salad on rye, 1 khob lws suav kua zaub, 2 oatmeal ncuav qab zib (160 cal.), noj cov dej qab zib (0 cal.)

Noj su thaum tav su (300 cal.) 2 ooj pretzels, kua nruab nrab (80 cal.)

Noj hmo (560 cal.) 3 1/2 ooj broiled salmon, 1 1/2 khob broccoli, 1 medium qos yaj ywm topped nrog 1 tablespoon butter, 1 khob cantaloupe (57 cal.)

Khoom noj txom ncauj hmo ntuj (230 cal.) 3/4 khob lowfat ice cream (180 cal.) nrog 2 tablespoons chocolate fudge topping

Tag nrho cov calories: 2,375

Lub Limtiam 3: 600 calories POW

Noj tshais (286 cal.) Greek Omelet Nrog Txiv lws suav thiab Feta Cheese, 1 daim tag nrho-grain toast (80 cal.), 1 khob cantaloupe (57 cal.), 1 khob kas fes nrog 1/4 khob 2% mis nyuj Midmorning Midmorning khoom noj txom ncauj (160 cal.) 1 lub thawv ntim cov kua txiv qaub uas tsis muaj rog tsawg tsawg, ib khob dej cawv

Noj su (670 cal.) Tuna salad on rye, 1 khob lws suav kua zaub, 2 oatmeal ncuav qab zib, noj cov dej qab zib

Noj su thaum tav su (300 cal.) 2 ooj pretzels, medium txiv apples

Noj hmo (421 cal.) 31/2 ooj broiled salmon, 1 1/2 khob broccoli, 1 medium qos yaj ywm topped nrog 3 tablespoons salsa (18 cal.)

Noj hmo (230 cal.) 3/4 khob lowfat ice cream nrog 2 tablespoons chocolate fudge topping

Tag nrho cov calories: 2,067

Lub lim tiam 4: 900 CALORIES DOWN

Noj tshais (304 cal.) Greek Omelet Nrog Txiv lws suav thiab Feta Cheese, 2 slices whole-grain toast (160 cal.), 1 khob kas fes nrog 1/4 khob 1% mis nyuj (25 cal.)

Noj su thaum sawv ntxov (114 cal.) 2 khob cantaloupe (114 cal.)

Noj su (281 cal.) Sesame Quinoa Salad With Shrimp (281 cal.; saib daim ntawv qhia ntawm nplooj 144), noj cov dej qab zib

Noj su noj hmo (243 cal.) 1 oz. almonds (163 cal.), medium txiv apples

Noj hmo (589 cal.) Zaub xam lav ntsuab nrog 1 tablespoon txhua cov roj txiv roj thiab kua txiv balsamic (120 cal.), Qaib Curry Nrog Brown Rice thiab Peas (399 cal; saib daim ntawv qhia ntawm nplooj 144), 1 khob zaub paj (70 cal.)

Khoom noj txom ncauj hmo ntuj (230 cal.) 3/4 khob lowfat ice cream nrog 2 tablespoons chocolate fudge topping

Tag nrho cov calories: 1,761

Cov calories txhua hnub tau txais kev cawmdim: 897

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