ʻO kahi lā i kaʻu ʻai: Mea ʻai meaʻai ʻo Mitzi Dulan

Anter

• Kakahiaka: ʻOatmeal
• ʻAina kakahiaka: Pineapple
• Inu i kēlā me kēia manawa: Wai hau
• Mea ʻai māmā waena o ke kakahiaka: Chocolate Cherry Smoothie
• ʻO ka Lunch: Ham a me ʻAwika ʻAilika
• Mea ʻai: Yasso Frozen Yogurt Bar
• Mea ʻai ahiahi: nā ʻalemona i kālai ʻia
• ʻAina ahiahi: Whole-Wheat Spaghetti
• Mea ʻai: ʻO ka maiʻa me ka meli
• Nā mea hou aʻe ma SHAPE.com:
• Nānā no

ʻO Mitzi Dulan, RD, ʻo America's Nutr Expert®, hoʻokahi wahine hana. Ma ke ʻano he makuahine, hoa kākau o ʻO ka All-Pro Diet, a me ka mea nona ka Mitzi Dulan's Adventure Boot Camp, ʻo ka mea akamai i ka ʻai a me ka hoʻoikaika kino i ʻike ʻia ma ka ʻāina e pono i nā pae ikehu kiʻekiʻe a puni ka lā. Ma waho aʻe o ʻekolu mau meaʻai kaulike maikaʻi, hoʻomau ʻo ia i ka hoʻoulu ʻia e ke kī ʻana i nā meaʻai māmā e like me nā ʻalemona i kālai ʻia.

"Ke nānā nui nei wau i ka ʻai ʻana i nā meaʻai maʻemaʻe i ʻono maikaʻi akā hōʻoluʻolu nō hoʻi," wahi a Dulan. "Inu au i ka wai i ka lā holoʻokoʻa. Hoʻāʻo wale wau e waiho kokoke iaʻu i loko o ka lā a hoʻopiha hou e like me ka mea e pono ai."

Kakahiaka: ʻOatmeal

325 calories, 5 gram momona, 54 gram carbs, 15 gram protein

"Ua ʻai au i kahi pola o ka oatmeal Quaker. Hoʻohui wau i ke kinamona, ka meli, a me kekahi mau cherry tart maloʻo. Hoʻohui wau me 1-pākēneka waiū meaola e hoʻonui i ka protein. protein, a me nā mea kōkua ʻē aʻe. He mea ʻala ka ke kinamona kiʻekiʻe i nā antioxidants no laila hoʻāʻo wau e hoʻohui hou i kaʻu papaʻai inā hiki. "

ʻAina kakahiaka: Pineapple

"Ua ʻai pū wau i ka pineapa no ka ʻaina kakahiaka, ʻoiai makemake au i ka hua a hoʻāʻo mau e hoʻokomo i ka nui i kēlā me kēia lā."

Inu i kēlā me kēia manawa: Wai hau

"Ka wai hau! Aloha nui au i ka'u 24 oz. Copco tumbler. He mea kōkua ia ia'u e malama i ka nui o ka wai a'u e inu ai. E inu ana i ekolu pahu piha o ka wai anuanu i kela la i keia la e kokua i ka puhi ana i 100 calories hou! e hoʻololi i ka mahana o ka wai mai ke anu i ka mahana o ko mākou kino."

Mea ʻai māmā waena o ke kakahiaka: Chocolate Cherry Smoothie

225 calories, 1.5 gram momona, 28 gram carbs, 24 gram protein

"ʻO kahi cherry smoothie i uhi ʻia i ke kokoleka liʻiliʻi. Hoʻohana au i ka pauka kokoleka whey i hānai ʻia i ka mauʻu me nā cherries tart maloʻo a me 3/4 c. waiu 1 pākēneka organik. ʻO ia ka hui pū ʻana o ke kalapona / protein no ka inu ma hope o ka hoʻomaʻamaʻa ʻana a me nā cherries tart. He anti-inflammatory ia. Mālama pū kekahi ia iaʻu i kahi hoʻoponopono kokoleka! "

ʻO ka Lunch: Ham a me ʻAwika ʻAilika

380 calories, 8 grams momona, 42 grams o nā kalapona, 32 grams o ka protein

"He sanwiti me ʻekolu mau ʻāpana o ka ham deli maoli, ʻokiʻoki ʻia ʻo Hass avocado, ʻoki ʻoki ʻia, ka sinapi ʻona ma ka sanwiti palaoa holoʻokoʻa lahilahi, a me kahi ʻaoʻao o ka broccoli. ʻO kēia kekahi o kaʻu mau ʻaina awakea wikiwiki, maʻalahi. ʻono, ʻono, a ʻoluʻolu. ʻO ka momona o nā avocados he ʻono maikaʻi loa a hāʻawi ʻia ma kahi o 20 mau huaora, minerala, a me nā phytonutrients, ʻoiai hāʻawi ka ham i kahi protein lean."

Mea ʻai: Yasso Frozen Yogurt Bar

"ʻO kahi pahu yogurt Greek Greek i Yasso paʻahau; he mea kupaianaha kēia i loaʻa a aloha pū kaʻu mau mea kūʻai aku a me kaʻu poʻe keiki iā lākou.

Mea ʻai ahiahi: nā ʻalemona i kālai ʻia

160 calories, 10 gram momona, 11 gram carbs, 6 gram protein

"ʻO nā ʻalemona i ʻoki ʻia i ka wā e hana ana ma kaʻu pākaukau. Aloha au i nā ʻalemona ma muli o ka crunch, protein, a me ka fiber. Ua māʻona pū kekahi!"

ʻAina ahiahi: Whole-Wheat Spaghetti

560 calories, 11.5 gram momona, 73 gram carbs, 38 gram protein

"ʻO ka spaghetti palaoa holoʻokoʻa me Laura's Lean Ground Beef i hoʻohuiʻia i ka wai marinara; eia hou, makemake wau e hōʻoia e loaʻa iaʻu kahi kumu protein maikaʻi i kēlā me kēiaʻai a me ka palaoa holoʻokoʻa. Hoʻouluʻia ka pipi me kaʻole o nā lāʻau'alopelo a me nā hormones."

Mea ʻai: ʻO ka maiʻa me ka meli

"ʻO ka maiʻa ʻoki ʻia me ka meli liʻiliʻi no ka mea ʻai. He ʻono maikaʻi loa ia, a loaʻa iaʻu kahi meaʻai momona kiʻekiʻe me nā meaʻai me ka mea ʻono maoli."

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