Koj qhov kev npaj noj zaub mov poob phaus tshiab

Zoo Siab

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3 ZOO SIAB

1 1/2 khob All-Bran cereal tov nrog 1/2 khob Tag nrho cov cereal thiab topped nrog 1/2 khob nonfat mis nyuj thiab 1/2 khob sliced ​​​​strawberries

1 hlais tag nrho cov nplej ci nrog 2 teaspoons txo cov roj txiv laum huab xeeb

Cov Khoom Noj Khoom Haus: 352 calories, 15% rog (6 g; 1 g saturated), 68% carbs (60 g), 17% protein (15 g), 17 g fiber, 531 mg calcium, 18 mg hlau, 631 mg sodium.

2 2 khov tag nrho-grain waffles nrog 1 tablespoon maple phoov

1 txiv tsawb sliced

Khoom noj khoom haus Score: 455 calories, 10% rog (5 g; 1 g saturated), 84% carbs (96 g), 6% protein (7 g), 13 g fiber, 139 mg calcium, 1 mg hlau, 421 mg sodium.

3 Apricot-Cinnamon Oatmeal: Muab tso rau hauv lub tais microwave-zoo 3/4 khob uncooked oatmeal, 1 1/2 khob mis nyuj, 1 pitted thiab diced apricot, thiab 1/2 teaspoon cinnamon; microwave rau siab 2 feeb, kom txog thaum cov kua tau nqus.

1 khob cubed cantaloupe

Khoom noj khoom haus Score: 437 calories, 10% rog (5 g; 1 g saturated), 68% carbs (74 g), 22% protein (24 g), 9 g fiber, 521 mg calcium, 4 mg hlau, 207 mg sodium.

3 LUAM

1 Hummus Sandwich: Ua ke hauv rab rab 15-ounce tuaj yeem garbanzo taum (drained), ib nrab ntawm 15-ounce tuaj yeem taum dawb (txau thiab yaug kom tshem ntsev), 2 diav tahini, 1 clove qej, 1/4 khob dej thiab 1 tablespoon tshiab txiv qaub kua txiv; purée kom du. Tshaj 1/4 khob sib tov rau 1 daim ntawm qhob cij whole-grain; sab saum toj nrog 2 txiv lws suav slices, 2 liab lettuce nplooj thiab thib ob daim ntawm qhob cij (tso tseg seem hummus nyob rau hauv ib lub thawv ntim rau hauv lub tub yees).

1/3 khob boiled soybeans (edamame), plhaub thiab seasoned nrog 1/4 teaspoon ntsev

2 txiv kab ntxwv txiv kab ntxwv lossis 1 txiv kab ntxwv

Khoom noj khoom haus Score: 513 calories, 21% rog (12 g; 2 g saturated), 55% carbs (71 g), 24% protein (31 g), 18 g fiber, 387 mg calcium, 10 mg hlau, 932 mg sodium.

2 Pinto Bean Salad With Tuna: Muab tso rau hauv ib lub tais 15-ounce tau pinto taum (rinsed thiab drained),

8-ounce tuaj yeem txiav taum ntsuab (rinsed thiab drained), 6-ounce tuaj yeem tuna (drained), 2 tablespoons minced roasted liab kua txob (los ntawm 7-ounce lub thawv), 1 tablespoon liab-caw vinegar, thiab ntsev thiab kua txob dub kom saj . Muab faib ua ib nrab; tseg ib nrab rau lwm hnub.

Ci Pob Kws Chips Nrog Guacamole: Txiav 1 pob kws tortilla rau hauv plaub lub ncuav thiab hloov cov npoo rau daim ntawv ci; ci ntawm 400 ° F rau 5 feeb, kom txog thaum nkig thiab kub; teem ib sab. Muab tso rau hauv rab los yog cov khoom noj processor 1 tev thiab txhoov avocado, ib nrab ntawm 15-ounce tuaj yeem taum dawb (txau), 1 tablespoon kua txiv qaub tshiab thiab 1 clove qej. Purée kom txog thaum yuav luag; do nyob rau hauv 1 tablespoon tws tshiab cilantro; lub caij saj nrog ntsev thiab kua txob. Muab 1/4 khob ntawm guacamole nrog chips thiab khaws tseg 3/4 khob guacamole rau King Mackerel lossis Trout Enchilada xim av-lub hnab noj su ntawm nplooj 164 (khoom hauv lub thawv ntim hauv lub tub yees).

Cov Khoom Noj Khoom Haus: 469 calories, 25% rog (13 g; 3 g saturated), 45% carbs (53 g), 30% protein (35 g), 17 g fiber, 185 mg calcium, 7 mg hlau, 89 mg sodium.

3 Neeg tsis noj nqaij qaib ntxhw Sandwich: Sab saum toj 1 daim ntawm tag nrho-grain qhob cij nrog 1 teaspoon zib mu mustard los yog Dijon mustard, 2 ooj soy qaib ntxhw, 3 dib slices, 1 liab lettuce nplooj thiab ob daim ntawm mov ci.

8-ounce ntim lowfat yogurt (txhua qhov tsw)

1 loj kiwi

Cov Khoom Noj Khoom Haus: 462 calories, 8% rog (4 g; 2 g saturated), 67% carbs (77 g), 25% protein (29 g), 9 g fiber, 623 mg calcium, 2 mg hlau, 748 mg sodium.

3 DINNERS

1 Kasha thiab Pasta Nrog Txiv qaub Pesto (saib daim ntawv qhia muaj feem cuam tshuam)

1 khob me nyuam spinach nplooj topped nrog 2 txiv lws suav slices thiab 1 tablespoon roj-dawb Italian hnav khaub ncaws

Khoom noj khoom haus Score: 467 calories, 30% rog (16 g; 3 g saturated), 56% carbs (65 g), 14% protein (16 g), 8 g fiber, 160 mg calcium, 4 mg hlau, 775 mg sodium.

2 Gingered Salmon Nrog Quinoa thiab Swiss Chard (saib daim ntawv qhia ntsig txog)

Steamed Acorn Squash: Txiav 1 lub txiv taub taub thiab tshem cov noob; muab 1 teaspoon txiv roj roj rau hauv ib nrab thiab txhuam rau lub tsho loj; lub caij nrog ntsev thiab kua txob; muab ib nrab, txiav ib sab, nyob rau hauv lub microwave-zoo tais thiab npog nrog yas qhwv; microwave rau siab 5 feeb, kom txog rau thaum kev sib tw; cia sawv ntsug 5 feeb ua ntej ua haujlwm. Khaws ib nrab ib nrab rau tag kis noj su.

Cov Khoom Noj Khoom Haus: 461 calories, 25% rog (13 g; 2 g saturated), 49% carbs (56 g), 26% protein (30 g), 12 g fiber, 152 mg calcium, 3 mg hlau, 256 mg sodium.

3 King Mackerel lossis Trout Enchiladas (saib daim ntawv qhia muaj feem cuam tshuam)

Cumin mov: Muab tso rau hauv microwave-safe lub tais 1/2 khob ceev-ua mov xim av, 1/2 khob dej thiab 1/2 teaspoon av cumin. Npog nrog yas thiab microwave rau siab 5 feeb; cia sawv ntsug 5 feeb; fluff nrog rab rawg.

1 khob steamed broccoli raab los yog broccoli florets

Cov Khoom Noj Khoom Haus: 645 calories, 31% rog (22 g; 5 g saturated), 44% carbs (71.5 g), 25% protein (40 g), 20 g fiber, 231 mg calcium, 3 mg hlau, 1,958 mg sodium.

3 LUB SIJ HAWM

1 7 Txo-Fat Triscuits nrog 2 ooj soy cheese, 10 me nyuam carrots

Cov Khoom Noj Khoom Haus: 232 calories, 12% rog (3 g; 0.5 g saturated), 57% carbs (33 g), 31% protein (18 g), 5 g fiber, 437 mg calcium, 3 mg iron, 679 mg sodium.

2 6-ounce ntim kua yogurt, 1 ooj blanched almonds

Khoom noj khoom haus Score: 299 calories, 39% rog (13 g; 1 g saturated), 46% carbs (34.5 g), 15% protein (11 g), 6 g fiber, 100 mg calcium, 3 mg hlau, 40 mg sodium.

3 1/2 khob lowfat vanilla ice cream los yog khov yogurt, 1 khob liab txiv hmab txiv ntoo

Cov Khoom Noj Khoom Haus: 273 calories, 10% rog (3 g; 2 g saturated), 77% carbs (52.5 g), 13% protein (9 g), 2 g fiber, 251 mg calcium, 1 mg hlau, 60 mg sodium.

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