Poob 10 phaus hauv ib lub hlis nrog kev pab ntawm qhov kev npaj noj qab haus huv no

Zoo Siab

• Lub "Poob 10 phaus hauv ib lub hlis" Txoj Kev Noj Qab Haus Huv: 300-Calorie Breakfast Tswv Yim
• Apple-Cinnamon Oatmeal Pancakes
• Ham, Qe, thiab Cheese Sandwich
• Mushroom thiab Spinach Strata
• Sov Zib Ntab Oats
• Veggie Patty nrog Apple-Chicken Sausage
• "Poob 10 Phaus hauv Ib Lub Hlis" Txoj Kev Noj Haus: 400-Calorie Lunch Cov Tswv Yim
• Spicy Shrimp Noodle Salad
• Veggie Burger Rice thiab Taum
• Chunky Zaub xam lav nrog Txiv qaub-Cumin Vinaigrette
• Waldorf Zaub qhwv
• Smoked Turkey Sandwich nrog Chipotle Mayo
• "Poob 10 Phaus hauv Ib Hlis" Txoj Kev Noj Haus: Noj Qab Haus Huv Noj Qab Haus Huv Tswv Yim
• "Poob 10 phaus hauv ib hlis" Diet Plan: 500-calorie noj hmo tswv yim
• Qaib Marsala
• Seared Steak nrog Eggplant Saute
• Pasta nrog Ricotta-Stuffed Mustard Greens
• Ntses Tacos nrog Chipotle-Lime Sauce
• California Cobb Zaub xam lav
• "Poob 10 phaus hauv ib hlis" Diet Plan: Noj qab nyob zoo noj hmo noj tswv yim
• "Poob 10 Phaus hauv Ib Hlis" Txoj Kev Noj Zaub Mov: Noj Khoom Noj Kom Zoo
• Tshuaj xyuas rau

Yog li koj xav tau poob ib tug txiv neej hauv 10 hnub 10 phaus hauv ib hlis? Okay, tab sis ua ntej nws yog ib qho tseem ceeb kom nco ntsoov tias yuag yuag tsis yog qhov zoo tshaj plaws (lossis muaj kev nyab xeeb tshaj plaws) lub tswv yim. Tseem, lub neej tshwm sim thiab, nrog rau nws, cov sijhawm kawg, xws li kev tshoob kos lossis so haujlwm - ob qho tib si tuaj yeem ua rau muaj kev ntxhov siab tsis tsim nyog txog txoj kev koj saib. Thiab yog li, nrog qhov xwm txheej loj nyob ib puag ncig ntawm lub ces kaum, koj tau npaj rau kev kawm yuav ua li cas poob 10 phaus hauv ib hlis, nyab xeeb.

Ntxiv nrog rau kev ua raws li cov kev nyab xeeb no, kev tshawb fawb-rov qab cov lus qhia tawm dag zog thiab haus H20 kom ntau (uas koj yuav tsum ua, BTW), ua raws li kev noj zaub mov zoo tuaj yeem pab koj ua tau raws li koj lub hom phiaj, ib yam nkaus. Cov zaub mov ntawm cov tais ceev, ntim lub zog no tuaj yeem pab koj poob phaus hauv ib hlis-txoj hauv kev noj qab haus huv thiab zoo siab. Tsuas yog xaiv los ntawm cov zaub mov thiab khoom noj txom ncauj hauv qab no los kho koj "poob 10 phaus hauv ib hlis" kev npaj noj zaub mov rau tag nrho 1,500 calories ib hnub.

Nrog rau txoj kev npaj nruj zoo nkauj, koj tuaj yeem xav tias yuav poob 8 mus rau 10 phaus hauv ib hlis, tab sis qhov ntawd tsis siv yog tias koj twb tau noj cov calories tsawg los pib. Ua ntej dhia mus rau hauv cov zaub mov no, xyuas seb koj muaj pes tsawg calories tiag tiag noj - thiab ntau npaum li cas koj yuav tsum noj raws li koj qhov kev ua ub no, basal metabolic rate, thiab kev ua neej nyob. Kuj txaus txaus, noj tsawg dhau tuaj yeem cuam tshuam koj lub hom phiaj poob phaus, ib yam nkaus. (Kuj nyeem: Koj tuaj yeem poob hnyav npaum li cas hauv ib hlis?)

Thaum koj tau xam koj cov calories xav tau thiab txiav txim siab tias lawv haum nrog cov phiaj xwm kev noj zaub mov zoo no, koj yuav yog txoj hauv kev kom poob 10 poob phaus hauv ib hlis yam tsis tau ntsib ib zaug ntawm cov hangries.

Daim ntawv qhia tsim los ntawm Natalia Hancock, RD.

Lub "Poob 10 phaus hauv ib lub hlis" Txoj Kev Noj Qab Haus Huv: 300-Calorie Breakfast Tswv Yim

Psst ... kas fes ib leeg tsis suav tias yog noj tshais zoo. Hloov chaw, xaiv ib qho ntawm cov zaub mov txaus siab thiab yooj yim hauv qab no. (Tab sis tiag tiag, kas fes ntau npaum li cas?)

Apple-Cinnamon Oatmeal Pancakes

Ua: 4 me pancakes (2 servings)

Cov khoom xyaw

• 1/4 khob steel-txiav oats
• 1/3 khob mis nyuj skim
• 1/4 khob grated txiv apples
• 1 qe,ua
• 2 teaspoons cov noob nplej
• 1/8 teaspoon cinnamon
• 1/4 khob ntxiv rau 2 tablespoons whole-grain pancake mix
• 2 teaspoons canola roj
• 1/3 khob Greek yogurt
• 1 teaspoon xim av qab zib

Qhia

1. Nyob rau hauv ib lub tais nruab nrab, ua ke oats thiab skim mis thiab cia sawv ntsug 5 feeb. Ntxiv kua thiab qe.
2. Hauv lub tais me me, sib tov ua ke cov noob nplej, cinnamon, thiab pancake sib tov. Maj mam ntxiv cov khoom xyaw qhuav rau oat sib tov.
3. Nyob rau hauv ib lub skillet nruab nrab, cua sov cov roj canola hla nruab nrab cua sov. Ntxiv 1/4 ntawm batter thiab ua noj, flipping ib zaug, kom txog thaum pancake maj mam browned ntawm ob sab.
4. Rov ua dua. Pab nrog Greek yogurt sib tov nrog cov suab thaj xim av.

Ham, Qe, thiab Cheese Sandwich

Cov khoom xyaw

• 1 whole-wheat English muffin
• 1 daim lean lean uncured ham
• 1 ouj, qo
• 1 tablespoon shredded American cheese
• Ntsev thiab kua txob dub, mus saj
• 1/2 khob tws melon

Qhia

1. Toast English muffin. Ntawm ib nrab, txheej 1 daim tawv nqaij tsis muaj nqaij npua thiab qe sib xyaw nrog Asmeskas cheese thiab seasoned nrog ntsev thiab kua txob dub.
2. Sab saum toj nrog seem muffin ib nrab thiab pab nrog melon. (Yam ntsig txog: 11 Noj Qab Nyob Zoo Sandwich Recipes)

Mushroom thiab Spinach Strata

Ua: 4 servings

Cov khoom xyaw

• 4 slices whole-grain qhob cij, toasted
• 2 khob hlais cov nceb
• 1/3 khob tws liab tswb kua txob
• 1/4 khob minced dos
• 4 khob me nyuam spinach
• 8 vaj
• 1 khob mis nyuj
• 2 tablespoons Parmesan
• Ntsev thiab kua txob, mus saj

Qhia

1. Preheat qhov cub kom 450 ° F.
2. Ua pa hauv qab ntawm cov tais ci me me nrog cov tshuaj tsuag tsis ua noj; muab lub ncuav rau hauv qab.
3. Mist ib tug loj skillet nrog nonstick tshuaj tsuag; ntxiv nceb, kua txob, thiab dos; saute 5 feeb. Ntxiv 4 khob me nyuam spinach thiab saute 1 feeb.
4. Yeej qe nrog mis nyuj thiab ncuav tshaj qhob cij. Sab saum toj nrog sauteed zaub thiab 2 tablespoons Parmesan; lub caij nrog ntsev thiab kua txob dub.
5. Ci rau 15 feeb lossis kom txog thaum lub qe tiav lawm. (Tuaj yeem tso rau hauv tub yees li 24 teev ua ntej ua noj, ntxiv Parmesan ua ntej ci.)

Sov Zib Ntab Oats

Cov khoom xyaw

• 1/4 khob oats
• 1/2 khob tws pear
• 2 tablespoons av flaxseeds
• Dash hauv av qhiav
• 2 diav zib ntab

Qhia

1. Nqa 1/2 mus rau 3/4 khob dej rau boil; ntxiv oats thiab pear.
2. Txo cov cua sov thiab ua noj oats raws li pob ntawv qhia. Sab saum toj nrog av flaxseeds, hauv av qhiav, thiab zib ntab. (Lossis sim ib qho ntawm peb lwm cov zaub mov oatmeal rau kev poob phaus.)

Veggie Patty nrog Apple-Chicken Sausage

Cov khoom xyaw

• 1 kua txiv-qaib hnyuv ntxwm
• 1/4 khob qos yaj ywm, grated
• 1/4 khob liab bliss qos yaj ywm, grated
• 1/4 khob zucchini, grated
• 1 qe qe
• 1 tablespoon hmoov
• Ntsev, mus saj
• Cayenne, mus saj
• Nutmeg, mus saj
• 1 teaspoon canola roj

Qhia

1. Ua noj apple-bucken sausage raws li pob ntawv qhia.
2. Sib tov cov qos yaj ywm qab zib, Liab Bliss qos yaj ywm, thiab zucchini ua ke thiab nplawm nrog daim ntawv so tes kom nqus dej noo.
3. Ntxiv 1 qe dawb thiab 1 tablespoon hmoov; lub caij saj nrog ntsev, cayenne, thiab nutmeg.
4. Ua rau hauv ib lub tais thiab ua noj nrog 1 teaspoon canola roj hla nruab nrab cua sov kom txog thaum xim av ntawm txhua sab. Ua haujlwm nrog 1/2 liab txiv kab ntxwv qaub. (Cov nyiaj tshwj xeeb: Noj tshais zoo tshaj plaws noj ua ntej txhua yam kev ua haujlwm)

"Poob 10 Phaus hauv Ib Lub Hlis" Txoj Kev Noj Haus: 400-Calorie Lunch Cov Tswv Yim

Sib ntaus sib tua #saddesklunch syndrome thiab roj ib nrab hnub nrog ib qho ntawm cov yeeb yuj, zaub mov txawv. (Muaj feem xyuam: 5 Noj Mov-Npaj Hacks rau Cov Xim Xim Xim Hnab Hnab Zoo dua)

Spicy Shrimp Noodle Salad

Cov khoom xyaw

• 1/3 khob cellophane noodles los yog Angel plaub hau pasta
• 1/4 khob liab tswb kua txob liab, julienned
• 1/4 khob carrot, julienned
• 1/4 khob suab thaj snap peas
• 3 ooj cw, tev
• 1 teaspoon txiv laum huab xeeb
• 2 tablespoons mov vinegar
• 1 teaspoon xim av qab zib
• Kua txiv ntawm 1/2 txiv qaub
• 1 teaspoon noob hnav roj
• Dash liab kua txob flakes
• Ntsev hiav txwv ntsev
• 1/4 khob sprouts
• 1 tablespoon tws scallion
• 1 tablespoon tws cilantro

Qhia

1. Noj cov cellophane noodles los yog cov plaub hau plaub hau. Nrog 1 feeb ua noj lub sijhawm tshuav, ntxiv liab tswb kua txob, zaub ntug hauv paus, thiab qab zib snap peas. Tshem cov noodles thiab zaub los ntawm lauj kaub; muab pasta tso tseg thiab yaug zaub nrog dej txias.
2. Ntxiv cws rau lub lauj kaub; simmer 3 feeb, ntws.
3. Whisk ua ke txiv laum huab xeeb, txhuv vinegar, suab thaj xim av, kua txiv kab ntxwv, noob hnav roj, kua txob liab, thiab ntsev hiav txwv. Tshem cov noodles, zaub, thiab cw nrog sprouts, scallion, thiab cilantro. Drizzle nrog hnav khaub ncaws.

Veggie Burger Rice thiab Taum

Cov khoom xyaw

• 1 veggie burger (Nov yog peb cov khoom lag luam saum toj kawg nkaus xaiv.)
• 1 tablespoon minced dos
• 1/2 teaspoon ntawm cumin
• 1/4 teaspoon chili hmoov
• 1/4 teaspoon ntsev
• Tsawg-sodium nqaij qaib Tshuag
• 1/4 khob brown mov
• 1/4 khob cov kaus poom dub taum, rinsed thiab drained
• 1/4 khob thawed khov pob kws
• 1 tablespoon tsuav avocado
• 3 diav salsa

Qhia

1. Ua noj veggie burger raws li pob ntawv qhia; txiav mus rau hauv qhov me me daim thiab tso tseg.
2. Ntxiv cov dos, cumin, kua hmoov, thiab ntsev rau cov nqaij qaib qis sodium thiab siv nws hauv qhov dej los ua mov xim av raws li cov lus qhia pob.
3. Sib tov nplej nrog taum dub thiab khov pob kws. Sab saum toj nrog tws veggie burger, tsuav avocado, thiab salsa.

Chunky Zaub xam lav nrog Txiv qaub-Cumin Vinaigrette

Cov khoom xyaw

• 1/3 khob kaus poom chickpeas, yaug thiab drained
• 1/3 khob cov kaus poom taum taum, yaug thiab tso dej tawm
• 1/4 khob shredded carrots
• 1/4 khob chopped jicama
• 1/4 khob tws txiv apples
• 1/4 khob sliced ​​​​liab tswb kua txob
• 1 tablespoon sliced ​​celery
• 1/4 khob tws dib
• 1 tablespoon taub dag noob
• Kua txiv ntawm 1/2 txiv qaub
• 2 teaspoons txiv roj roj
• 1 tablespoon liab wine vinegar
• 1 teaspoon av cumin
• Pinch qab zib
• Pinch ntsev
• 1/2 khob pineapple, txiav mus rau hauv me me pieces

Qhia

1. Sib tov ua ke chickpeas, taum taum, zaub ntug hauv paus, jicama, kua, kua txob liab liab, celery, dib, thiab noob taub dag.
2. Whisk ua ke txiv qaub kua txiv, txiv roj roj, kua txiv hmab txiv ntoo liab liab, cumin, qab zib, thiab ntsev; dej nag hla zaub xam lav. Pab nrog pineapple.

Waldorf Zaub qhwv

Cov khoom xyaw

• 1/2 Red Delicious apple, txiav rau hauv qhov me me
• 1 celery stalk, txhoov
• 1 tablespoon raisins
• 5 walnuts, txhoov
• 1/4 khob shredded carrot
• 1 ooj nqaij qaib mis, siav
• 1 tablespoon poppy noob hnav khaub ncaws
• 18-nti tag nrho-grain qhwv

Qhia

1. Sib tov ua ke kua, celery, raisins, walnuts, carrot; nqaij qaib, thiab poppy noob hnav khaub ncaws. Diav rau ntawm 8-nti tag nrho-grain qhwv thiab dov.

Smoked Turkey Sandwich nrog Chipotle Mayo

Cov khoom xyaw

• 1/4 khob mayonnaise
• 1 tablespoon cilantro
• 1 tablespoon tws scallion
• 1 tablespoon chipotle chilies hauv adobo
• 1 tablespoon txiv qaub kua txiv
• 1/2 tablespoon chipotle mayo
• 2 slices whole-grain qhob cij
• 3 ooj haus luam yeeb qaib ntxhw
• 1 khob cheddar cheese
• 4 slices dib
• 1 khob shredded romaine lettuce

Qhia

1. Sib tov ua ke mayonnaise nrog cilantro, scallion, chipotle chilies hauv adobo, thiab kua txiv qaub.
2. Tshaj tawm chipotle mayo ntawm qhob cij. Sab saum toj 1 daim nrog qaib cov txwv, cheddar cheese, dib, thiab romaine zaub xas lav. Sab saum toj nrog cov qhob cij seem. (Los yog khub txiv tsawb nrog ib qho ntawm 10 cov qhaub cij noj qab haus huv hauv qab 300 calories.)

"Poob 10 Phaus hauv Ib Hlis" Txoj Kev Noj Haus: Noj Qab Haus Huv Noj Qab Haus Huv Tswv Yim

Tsis khoom ntau rau kev npaj pluas mov thaum koj poob 10 phaus hauv ib hlis kev sib tw noj mov? Lob cov zaub mov noj no rau qhov kev xaiv nrawm uas yuav tsis pov koj lub macros.

• Starbucks Txiv lws suav thiab Mozzarella Sandwich (350 calories)
• Quiznos Chipotle Qaib ntxhw Sammie (400 calories)
• Chick-fil-A Chargrilled Chicken Sandwich thiab khob txiv hmab txiv ntoo loj (400 calories)
• P.F. Chang's Stir-Fried Buddha's Feast (380 calories)

"Poob 10 phaus hauv ib hlis" Diet Plan: 500-calorie noj hmo tswv yim

Xaiv ib qho ntawm cov noj hmo DIY no kom xaus koj hnub zoo.

Qaib Marsala

Cov khoom xyaw

• 2 tablespoons hmoov
• 1/4 teaspoon ntsev
• 1/4 teaspoon dub kua txob
• 4-ounce qaib mis
• 1 teaspoon canola roj
• 1 qej clove, minced
• 1 tablespoon diced dos
• 1 khob quartered nceb
• 1/3 khob marsala caw
• 1 tablespoon ib nrab thiab ib nrab
• 4 ci qos yaj ywm tshiab
• 1 khob taum ntsuab taum ntsuab
• 1 teaspoon butter

Qhia

1. Sib tov hmoov nrog ntsev thiab kua txob dub. Npauj npaim qaib mis thiab dredge ob sab hauv hmoov sib tov.
2. Tshav kub cov roj canola hauv lub lauj kaub loj tshaj li cua sov nruab nrab; saute qej clove thiab dos 1 feeb.
3. Ntxiv nceb thiab ua noj 5 feeb. Muab cov nceb mus rau sab ntawm lub lauj kaub thiab ntxiv nqaij qaib; sear 2 mus rau 3 feeb ib sab thiab ntxiv marsala caw.
4. Txo cov cua sov thiab cia cawv txo los ntawm ib nrab; ib nrab thiab ib nrab thiab txo los ntawm ib nrab. Pab nrog roasted tshiab qos yaj ywm thiab taum ntsuab tov nrog butter thiab caij nrog ntsev thiab kua txob dub mus saj. (Muaj feem cuam tshuam: 15-feeb Cov Pluas Noj Uas Hloov Dua Dhau Los Ua Kev Kho Mob)

Seared Steak nrog Eggplant Saute

Cov khoom xyaw

• 2 teaspoon txiv roj roj
• 1 qej clove, tws
• 1/4 khob liab caw
• Ntsev thiab kua txob dub, mus saj
• 14-ounce tiab tiab steak
• 1 medium eggplant, peeled thiab cubed
• 1/3 khob minced dos
• 1/2 khob tws txiv lws suav
• 1 tablespoon ntawm feta
• 1 tablespoon ntawm mint
• 1 tablespoon parsley

Qhia

1. Preheat qhov cub kom 350 ° F.
2. Whisk ua ke 1 teaspoon txiv roj roj, qej, liab cawu cub, thiab ntsev thiab kua txob dub mus saj.
3. Ncuav sib tov tshaj steak; marinate 20 feeb.
4. Sprinkle eggplant nrog 1 teaspoon ntsev, tso rau hauv ib daim ntawv phuam-lined colander thiab cia zaum.
5. Noj steak nyob rau hauv ib tug kub oiled skillet 2 feeb ib sab. Ci rau 10 feeb.
6. Nias ib daim ntawv phuam hla eggplant. Saute nyob rau hauv 1 teaspoon txiv roj roj kom txog thaum Golden; ntxiv dos thiab ua noj 2 feeb. Ntxiv tws txiv lws suav thiab ua noj 2 feeb; lub caij nrog ntsev thiab kua txob dub. Tshem tawm los ntawm tshav kub; ntxiv feta, mint, thiab parsley.

Pasta nrog Ricotta-Stuffed Mustard Greens

Cov khoom xyaw

• 4 nruab nrab mustard ntsuab (lossis Swiss chard) nplooj
• 1/2 khob nonfat ricotta
• 1/4 khob pob kws
• 1/4 khob diced liab tswb kua txob
• Dub kua txob, mus saj
• 3/4 khob marinara sauce
• 1 khob siav tag nrho cov nplej nplej nplej

Qhia

1. Preheat qhov cub kom 350 degrees.
2. Noj mustard ntsuab (los yog Swiss chard) nplooj nyob rau hauv boiling salted dej 1 feeb kom txog thaum wilted thiab kev sib tw; tshem cov qia tuab hauv qab ntawm txhua nplooj.
3. Sib tov ua ke ricotta nrog pob kws thiab liab tswb kua txob; lub caij mus saj nrog kua txob dub.
4. Faib ricotta filling ntawm mustard ntsuab nplooj thiab yob txhua tus, tucking sab hauv kom cov filling yuav tsis nkag mus. Muab cov nplooj tso rau hauv ib lub tais me me thiab sab saum toj nrog marinara sauce.
5. Ci rau 20 feeb. Pab tshaj cov nplej nplej tag nrho. (PS Cov zaub mov veggie-rau pem hauv ntej yog qhov deb tshaj plaws los ntawm cov zaub xam lav tsis zoo.)

Ntses Tacos nrog Chipotle-Lime Sauce

Cov khoom xyaw

• 6-ounce tilapia fillet
• Nyem kua txiv qaub
• Ntxiv cayenne
• Pinch ntsev
• 1/2 khob nonfat Greek yogurt
• 2 dia mayonnaise
• kua txiv ntawm 1 txiv qaub
• 1 teaspoon txiv qaub zest
• 1 mus rau 2 teaspoons Tabasco Chipotle Kua Sauce
• ntsev ntsev
• 2 6-inch tortillas pob kws
• 4 tablespoons thawed khov pob kws
• 4 tablespoons taum dub taum, yaug thiab tso dej
• 1 khob shredded cabbage
• 1/2 khob diced txiv lws suav
• 4 tablespoons chipotle-txiv qaub sauce

Qhia

1. Preheat qhov cub kom 375 ° F.
2. Drizzle ib tilapia nrog kua txiv qaub thiab lub caij nrog cayenne thiab ntsev. Ci rau 20 feeb.
3. Ua cov ntses: Sib tov ua ke Greek yogurt, mayonnaise, kua txiv ntawm 1 txiv qaub, txiv qaub zest, Tabasco Chipotle kua txob Sauce, thiab ib tug dash ntawm ntsev.
4. Toast tortillas nyob rau hauv lub qhov cub toaster thiab sab saum toj txhua nrog 3 ooj tilapia; 2 tablespoons thawed khov pob kws; 2 tablespoons kaus poom taum dub, yaug thiab drained; 1/2 khob shredded cabbage; 1/4 khob txiv lws suav diced; thiab 2 tablespoons chipotle-txiv qaub sauce.

California Cobb Zaub xam lav

Cov khoom xyaw

• 1/4 khob txiv roj roj
• 1 teaspoon mustard
• 1/3 khob kua txiv hmab txiv ntoo liab
• 1 teaspoon suab thaj
• 1 teaspoon ntsev
• 1/2 teaspoon dub kua txob
• 2 khob zaub qhwv-thiab-carrot slaw
• 4 ooj siav nqaij qaib mis
• 2 tablespoons tsuav avocado
• 1 tablespoon crumbled blue cheese
• 1 daim siav appleswood-smoked nqaij sawb, crumbled
• 1/4 khob diced txiv lws suav
• 4 tag nrho-grain crackers

Qhia

1. Sib tov ua ke txiv roj roj, 1 mustard, liab cawu cub vinegar, qab zib, ntsev, thiab kua txob dub.
2. Pov 2 tablespoons hnav khaub ncaws nrog zaub qhwv-thiab-zaub ntug hauv paus. Sab saum toj nrog nqaij qaib, avocado, xiav cheese, nqaij npuas kib, thiab txiv lws suav. Ua hauj lwm nrog whole-grain crackers. (Siv cov khoom los ntawm kev pov cov veggies, protein, thiab cheese nrog ib qho ntawm 3-cov khoom noj hnav khaub ncaws.)

"Poob 10 phaus hauv ib hlis" Diet Plan: Noj qab nyob zoo noj hmo noj tswv yim

Thaum koj tawm ntawm lub nroog lossis noj hmo nrog tsev neeg lossis phooj ywg, khaws cov kev noj hmo noj qab nyob zoo hauv lub siab. (Muaj feem cuam tshuam: Yuav Noj Li Cas Thiab Tseem Poob Lub Cev)

• Panera Bread Asian Sesame Salad nrog nqaij qaib thiab ib lub tais ntawm 10-Saj Zaub (510 calories)
• KFC Grilled Chicken Breast, qos yaj ywm mashed nrog gravy, taum ntsuab, thiab pob kws loj ntawm cob (490 calories)
• Chili's Guiltless Mango-Chile Chicken (490 calories)
• Olive Garden Shrimp Scampi Dinner (510 calories)

"Poob 10 Phaus hauv Ib Hlis" Txoj Kev Noj Zaub Mov: Noj Khoom Noj Kom Zoo

Txhua cov khoom noj txom ncauj ntawm qhov kev ntshaw-busting poob 10 phaus hauv ib lub hlis noj cov khoom noj txom ncauj muaj txog 150 calories; noj ob hnub.

• 1 khob applesauce nrog 2 graham cracker halves
• Smoothie, ua nrog 2/3 khob Greek yogurt sib xyaw nrog 3/4 khob khov txiv pos nphuab thiab 1/3 khob mis
• 1 txiv nkhaus taw me me, txiav thiab nphoo nrog cayenne thiab kua txiv qaub kom saj, thiab 2 gingersnaps
• 2 diav guacamole (sim cov hacks no kom nce qib koj li poob!) Nrog 8 cov nplej pita tag nrho
• 3/4 ooj cheddar cheese thiab ib lub txiv apple
• 1/2 khob siav shelled edamame nrog 1 teaspoon txiv roj roj thiab nphoo ntsev hiav txwv
• 1 ooj tag nrho-grain pretzels nrog 2 tablespoons tzatziki

Tshuaj xyuas rau