Koj Txoj Kev Noj Qab Haus Huv Tshiab Pib Ntawm No

Zoo Siab

• Ntsuam xyuas rau

Tsiv deb ntawm cov rog rog mus rau lowfat, cov zaub mov muaj fiber ntau tsis nyuaj li koj xav. Tsuas yog siv cov zaub mov no, khoom noj txom ncauj thiab zaub mov txawv raws li lub hauv paus rau tag nrho koj cov zaub mov xaiv thoob plaws lub hli. Peb tau ua kom yooj yim rau koj thiab. Peb tau teev cov npe khoom lag luam rau qhob cij, margarine, waffles, soy cheese, thiab lwm yam, kom ntseeg tau tias feem ntau ntawm cov khoom koj yuav muaj roj tsawg thiab calories thiab muaj fiber ntau thiab cov as-ham.

NYOB ZOO TSHAJ PLAWS

1 Txiv tsawb Soy Milkshake: Purée nyob rau hauv ib lub blender 1 txiv tsawb, 1/2 khob lub teeb vanilla soy mis, 1/2 khob calcium-fortified txiv kab ntxwv kua txiv.

2 daim ncuav tag nrho cov nplej (Pepperidge Farm Natural Whole Grain) nrog 2 teaspoons trans-fat-free/fat-free margarine (cog lus)

Khoom noj khoom haus Score: 359 calories, 5% rog (2 g; 0.2 g saturated), 83% carbs (75.5 g), 12% protein (11 g), 9 g fiber, 382 mg calcium.

2 Indian Tofu Scramble: Nyob rau hauv ib lub lauj kaub kub, sauté, stirring nquag, rau 5 feeb, 3 ooj diced firm tofu, 1/4 khob diced txiv lws suav (tshiab los yog kaus poom), 1/2 teaspoon txhua curry hmoov thiab cumin thiab 2 teaspoons tws cilantro .

2 daim tag nrho cov nplej toast (Arnold Stoneground 100% Cov Nplej Tag Nrho) nrog 2 teaspoons txhua yam txiv hmab txiv ntoo khaws cia

8 ooj kua txiv kab ntxwv qaub

Khoom noj khoom haus Score: 327 calories, 10% rog (3.6 g; 0.1 g saturated), 71% carbs (58 g), 19% protein (15.5 g), 8 g fiber, 264 mg calcium.

3 Sandwich Pluas tshais: Hauv lub lauj kaub uas tsis txhuam nrog cov tshuaj tsuag ua noj, ua noj 1 qe hla nruab nrab-siab kub 2 feeb ntawm ib sab. Toast1 oat-bran English muffin; nruab nrab ntawm muffin halves muab 1 ooj soy cheese (Soyco), 1 ooj lean nqaij npua thiab qe siav.

8 ooj qis-sodium txiv lws suav kua txiv

Cov Khoom Noj Khoom Haus: 357 calories, 28% rog (11 g; 2.8 g saturated), 45% carbs (40 g), 27% protein (24 g), 4 g fiber, 347 mg calcium.

4 Cantaloupe-Strawberry Smoothie: Purée hauv rab rab 1/2 khob txhua cubed cantaloupe thiab txiv pos nphuab, 1 khob lowfat strawberry yogurt thiab 1 teaspoon noob nplej.

1/2 whole-wheat pita nrog 1 tablespoon khw-muas hummus

8 ooj tshuaj ntsuab tshuaj yej

Cov Khoom Noj Khoom Haus: 413 calories, 12% rog (5.5 g; 1.9 g saturated), 74% carbs (76 g), 14% protein (14.5 g), 7 g fiber, 387 mg calcium

5 2 waffles tag nrho-grain (Eggo Nutri-Grain Multi-Bran) nrog 2 diav maple phoov

Creamy Chai Tea: Muab 1/2 khob brewed chai tshuaj yej, 1/2 khob mis nyuj tsis muaj rog thiab 1 tablespoon zib mu.

1 loj kiwi

Cov Khoom Noj Khoom Haus: 411 calories, 11% rog (5 g; 1 g saturated), 80% carbs (82 g), 9% protein (9 g), 8 g fiber, 212 mg calcium

TSIM NYOG

1 Smoked Trout on Pumpernickel: Whisk ua ke 1 tablespoon fat-free mayonnaise thiab 1 teaspoon txhua tws tshiab dill thiab horseradish; kis rau 1 daim ntawm pumpernickel qhob cij; sab saum toj nrog 3 ooj smoked trout, 1/4 khob thinly sliced ​​​​ dib thiab ob daim ntawm qhob cij.

1 sliced ​​beefsteak txiv lws suav drizzled nrog 1 teaspoon balsamic vinegar

2 ntshav txiv kab ntxwv

Cov Khoom Noj Khoom Haus: 451 calories, 15% rog (7.5 g; 2 g saturated), 60% carbs (68 g), 25% protein (28 g), 11 g fiber, 276 mg calcium.

2 Sov Lentil Zaub xam lav: Muab 19-ounce tuaj yeem Progresso 99% Fat Free Lentil Soup thiab 1/2 khob uncooked instant brown mov hauv lub tais thiab microwave rau siab rau 5 feeb; cia sawv ntsug 5 feeb; ntxiv 1/4 khob txhua diced carrots thiab ntsuab tswb kua txob, 1 tablespoon liab cawu cub vinegar, ntsev thiab kua txob; rub nrog rab rawg. Ua haujlwm rau 2 nplooj zaub liab liab.

1 khob txiv hmab txiv ntoo khov (Dole lossis Edy's)

Cov Khoom Noj Khoom Haus: 555 calories, 10% rog (6 g; 0 g saturated), 72% carbs (100 g), 18% protein (25 g), 18 g fiber, 30 mg calcium.

3 Zaub xam lav Zaub xam lav: Ua ke 6-ounce tuaj yeem salmon, 1/4 khob minced liab dos, 2 dia tsis muaj roj mayonnaise thiab 1 teaspoon Dijon; sib tov zoo thiab pab tshaj 2 khob me nyuam spinach nplooj.

2 slices rye qhob cij (Beefsteak Hearty Rye) topped nrog 2 diav tsis muaj vaj zaub-zaub qab zib cheese

2 pluj

Cov Khoom Noj Khoom Haus: 477 calories, 22% rog (11.6 g; 2.5 g saturated), 47% carbs (56 g), 31% protein (37 g), 7 g fiber, 675 mg calcium

4 Soy BLT: Microwave 4 daim nqaij sawb nqaij npuas kib (Lightlife Smart Bacon) raws li cov lus qhia pob (kom txog thaum nkig); kis 1 daim khob cij whole-wheat (Wonder Good Hearth Stoneground 100% Whole Wheat) nrog 2 teaspoons soy mayonnaise (Vegenaise); sab saum toj nrog cov nqaij npuas kib, ob peb xim liab Boston lossis Romaine lettuce nplooj, 3 daim txiv lws suav thiab ob daim khob cij ua cov qhaub cij.

1 txiv nkhaus taw

Cov Khoom Noj Khoom Haus: 377 calories, 23% rog (9.6 g; 1 g saturated), 60% carbs (57 g), 17% protein (16 g), 7 g fiber, 121 mg calcium.

5 Black taum chili (Health Valley, 2.36-ounce pob, yielding 15 ooj thaum nws tau npaj)

1 whole-grain yob (Natural Ovens)

1 khob tws Romaine lettuce nrog 1/4 khob shredded liab cabbage thiab 2 tablespoons rog-dawb Italian los yog xiav cheese hnav khaub ncaws (Wish-Bone)

1 papaya sprinkled nrog 2 teaspoons freshly squeezed txiv qaub kua txiv

Khoom noj khoom haus Score: 584 calories, 4% rog (2.6 g; 0 g saturated), 78% carbs (114 g), 18% protein (26 g), 19 g fiber, 249 mg calcium.

FIVE DINNERS

1 Poached Salmon With Lemon-Caper Sauce: Hauv lub lauj kaub loj, npog 5-ounce salmon fillet nrog dej. Nqa mus rau ib lub boil, tam sim tshem tawm ntawm tshav kub; cia sawv ntsug 10 feeb. Ntws; tub yees. Thaum npaj los ua haujlwm, sib tov ua ke 1/4 khob qaub cream tsis rog, 2 teaspoons txhua cov txiv qaub kua txiv tshiab thiab cov kua txiv hmab txiv ntoo, ntsev thiab kua txob; diav ntses tshaj salmon.

1/2 khob ua mov nplej xim av sai sai (Txiv ntxawm Ben's)

1 khob steamed spinach

Cov Khoom Noj Khoom Haus: 504 calories, 19% rog (10.4 g; 1.9 g saturated), 45% carbs (57 g), 36% protein (45 g), 8 g fiber, 410 mg calcium.

2 Gazpacho Nrog Lump Crabmeat: Nyob rau hauv ib tug blender los yog zaub mov processor, purée kom txog thaum yuav luag du (tawm ib co loj pieces) 2 tws txiv lws suav, 1/2 khob kua txiv lws suav, 1/2 ntsuab tswb kua txob, 1/3 khob hlais dib, 1 qej clove , 2 teaspoons tws tshiab cilantro, 1 teaspoon chili hmoov, thiab 1/4 teaspoon txhua ntsev thiab kua txob. Ncuav rau hauv ib lub tais ntiav; sab saum toj nrog 1/3 khob tshiab los yog cov kaus poom (6 ooj) crabmeat.

1 tag nrho cov noob nplej (Lub Nkoj Nkoj lossis lub khw muag khoom hauv zos) nrog 2 teaspoons trans-fat-free light margarine (cog lus)

2 khob sib tov zaub ntsuab topped nrog 2 diav txhua: crumbled feta cheese (txo rog yog tias koj tuaj yeem pom nws) thiab tsis muaj roj dawb Catalina hnav khaub ncaws (Kraft)

Cov Khoom Noj Khoom Haus: 437 calories, 26% rog (12.5 g; 6 g saturated), 45% carbs (49 g), 29% protein (32 g), 11 g fiber, 407 mg calcium.

3 Spaghetti Bolognese (saib daim ntawv qhia ntsig txog)

1 khob txhua cov hlais zucchini thiab cov taub daj (noj cov nqaij nyoos lossis microwave rau qhov siab li 2 feeb); ntxiv ntsev thiab kua txob.

Khoom noj khoom haus Score: 411 calories, 14% rog (6.4 g; 1 g saturated), 66% carbs (68 g), 20% protein (21 g), 13 g fiber, 113 mg calcium.

4 Millet-Quinoa-Cashew Kugel Nrog Kua-Balsamic Drizzle (saib daim ntawv qhia ntsig txog)

2 khob steamed broccoli, 2 tablespoons siav soybeans (Cascadian Farm, nyob rau hauv lub freezer aisle), tossed nrog

1 teaspoon txiv roj roj, ntsev thiab kua txob.

Khoom noj khoom haus Score: 592 calories, 31% rog (20.4 g; 3.8 g saturated), 52% carbs (77 g), 17% protein (25 g), 16 g fiber, 234 mg calcium.

5 Sweet Pea thiab Dos Risotto (saib daim ntawv qhia muaj feem cuam tshuam)

Sun-qhuav lws suav crostini: Sab saum toj 1 daim toasted sourdough qhob cij nrog 2 teaspoons hnub-qhuav lws suav pesto (Contadina)

Khoom noj khoom haus Score: 498 calories, 28% rog (15.5 g; 5.5 g saturated), 59% carbs (73 g), 13% protein (16 g), 7 g fiber, 105 mg calcium.

TSIM NYOG

1 5 txo cov rog rog tag nrho cov nplej (txo Fat Triscuits) nrog 1 ooj smoked mozzarella cheese

Cov Khoom Noj Khoom Haus: 153 calories, 36% rog (6 g; 3 g saturated), 43% carbs (16.5 g), 21% protein (8 g), 3 g fiber, 190 mg calcium.

2 Creamy Fruit Salad: Pov ua ke 1/2 khob txhua cubed zib ntab melon, txiv kab ntxwv qaub thiab txiv hmab liab, 1/2 khob lowfat vanilla yogurt (mis nyuj lossis kua) thiab 1 teaspoon tws mint.

Cov qhabnias noj zaub mov: 224 calories, 8% rog (2 g; 1 g saturated), 81% carbs (45.5 g), 11% protein (6 g), 3 g fiber, 247 mg calcium.

3 1/2 khob tsev cheese lowfat tov nrog 1 teaspoon qhuav zaub poob sib xyaw (Hidden Valley Ranch); ua haujlwm nrog 2 fennel stalks thiab 5 tus me nyuam carrots.

Cov qhabnias noj zaub mov: 133 calories, 11% rog (1.6 g; 1 g saturated), 42% carbs (14 g), 47% protein (15.5 g), 4 g fiber, 123 mg calcium.

4 1 pob tau npaj tofu miso kua zaub (Kikkoman) nrog 4 cov noob hnav qhob cij (Barbara's Bakery)

1 lowfat cinnamon-raisin granola bar (Kellogg's)

Cov Khoom Noj Khoom Haus: 128 calories, 19% rog (2.7 g; 0 g saturated), 64% carbs (21.4 g), 17% protein (5.5 g), 1 g fiber, taug qab calcium.

5 3 tsis muaj rog dawb oatmeal raisin ncuav qab zib (Pepperidge Farm) nrog 1/2 khob raspberry sorbet (Häagen-Dazs)

Khoom noj khoom haus Score: 240 calories, 0% rog, 97% carbs (58 g), 3% protein (1.8 g), 1 g fiber, 0 mg calcium.

Ntsuam xyuas rau