ʻO nā manaʻo Lunch Loss Nohona Maʻalahi Hiki ʻole ke ʻono e like me kaʻai Diet

Anter

• ʻ .lelo Aʻoaʻo Lunch Lunch Lunch
• Hummus a me Roasted Pizza Veggie
• 5-Minute Turkey, Avocado, a me Hummus Wrap
• ʻO Pasta & Peas
• Pahu Mekiko "Rice" ipu koloka
• Mākala Tuna Mānā
• Salake Burrito
• ʻO Quinoa Moa Komohana Hema
• Tureke Chili Taco Soup
• Nānā no

Kaumaha akāʻoiaʻiʻo: ʻO kahi helu kahaha o nā salads hale ʻaina i loko o ka nui o nā calorie ma mua o kahi Big Mac. Eia nō naʻe, ʻaʻole pono ʻoe e pōloli i ka lā holoʻokoʻa a i ʻole ke kiʻi ʻana i ke kāhea ʻana i ka pā protein "ʻai awakea." Lawe i kekahi mau minuke-a me ka nui o ka hoʻouluulu mai kekahi mau mea kākau moʻolelo hana meaʻai — a whip i kahi ʻaina awakea wikiwiki wikiwiki a maʻalahi hoʻi ma ka home. ʻO kēlā me kēia lunches DIY kahi cinch e ʻūlū a leʻaleʻa ma ke keʻena (mai ʻai wale i kāu ʻaina awakea kaumaha ma kāu pākaukau, e ʻoluʻolu!) A e kōkua iā ʻoe e mālama i kekahi kālā a me nā calorie i ka manawa like.

ʻ .lelo Aʻoaʻo Lunch Lunch Lunch

Eia ka mea e nānā ai i kahi awakea momona momona maikaʻi loa:

• 400-500 calories
• 15-20 mau momona o ka momona
• 20-30 grams o ka protein
• 50-60 gram o nā huaʻalea
• 8+ gram o ka puluniu (ʻo ia paha ka mea pono nui i kāu papaʻai.)

Hummus a me Roasted Pizza Veggie

Ka ʻaha ʻoluʻolu na The Fitnessista (lawelawe iā 1)

Nā mea hoʻohui

• 1 pūpū tortilla palupalu
• Ka lima o kāu mau mea kanu punahele (e hoʻāʻo i ka milo, nā ʻōmato, a me nā zucchini)
• Hummus (hāʻawi i kā mākou Hemp Seed Hummus i kahi wili no kahi hoʻonui fiber)
• 1 ʻalani ʻoliva aila 1 kālika kālika, ka paʻakai paʻakai a me ka pepa, e ʻono ai
• Pāhi kao haki

Nā kuhikuhi

1. Hoʻomoʻa nā mea kanu no 20 mau minuke ma 350 ° F me ka aila ʻoliva, kālika, ka paʻakai, a me ka pepa.
2. I luna i kāu ʻano tortilla punahele me hummus (kūʻai ʻia i hale kūʻai a i ʻole homemade), e hoʻopili i nā mea kanu i hoʻomoʻa ʻia a me kekahi tī kao, a laila hoʻomoʻa no 10 mau minuke.
3. Māhele a leʻaleʻa.

5-Minute Turkey, Avocado, a me Hummus Wrap

ʻO ka papa ʻoluʻolu i mahalo ʻia e Iowa Girl Eats (lawelawe 1)

Nā mea hoʻohui

• 1 tortilla palaoa holoʻokoʻa
• 2-3 punetēpau hummus pepa ʻulaʻula
• 3 mau ʻāpana kōpena deli-haʻahaʻa sodium
• 1/4 avocado, ʻoki
• ʻĀpana pickle

Nā kuhikuhi

1. E hohola i ka tortilla me ka hummus, a laila e kau i ka puki, ka ʻūpā, a me nā ʻāpana koʻi.
2. ʻOlokaʻa, a laila ʻoki.

ʻO Pasta & Peas

ʻO ka ʻoluʻolu leʻaleʻa o ka holo no nā kuki (lawelawe 1)

Nā mea hoʻohui

• 2 auneke rotini palaoa holoʻokoʻa a i ʻole penne
• 2 ʻaila puna aila ʻoliva
• 2-3 kālika kālika, ʻeli ʻia
• 1/2 kīʻaha pī piʻa
• 1 punetune tī Parmesan

Nā kuhikuhi

1. E hoʻomoʻa i ka pasta e like me nā ʻōlelo kuhikuhi.
2. ʻOiai ke kuke ʻana o ka pasta, e hoʻāla i ka aila ma luna o ka wela mehana.
3. E hoʻomoʻi i ka kālika i ka aila a kuke a hiki i ka translucent o ke kālika, me ke akahele ʻaʻole e puhi iā ia — e hoʻohaʻahaʻa i ka wela inā pono.
4. E hoʻomoʻi i ka pī a kuke a wela.
5. E hoʻopau i ka pasta ke hoʻopau ʻia ke kuke ʻana, a laila hoʻohui i ka pī a me ka kālika. Holo i ka lole a lawelawe. (Pili: Pehea e hoʻohana ai i nā mea kanu paʻahau e hana i ka meaʻai me kahi makani)

Pahu Mekiko "Rice" ipu koloka

Hoʻomaikaʻi hoʻomaikaʻi ʻia o Sprint 2 ka Papa Kuhikuhi (lawelawe 1)

Nā mea hoʻohui

• 1 pōpō poʻo poʻo liʻiliʻi
• 1/2 ka pepa ʻulaʻula
• 1/2 kīʻaha pīni ʻeleʻele
• 1/2 kīʻaha paina, cubed
• 1/4 kīʻaha ʻakaʻaka
• 1/2 avocado, cubed
• 1 kāloti, paʻi hua
• Cilantro
• ʻO Salsa
• Kumini, kinamona, ʻulaʻula paʻakai, paʻakai, a me ka pepa e ʻono ai

Nā kuhikuhi

1. E ʻokiʻoki i ka cauliflower a me ka pepa ʻulaʻula i mau ʻāpana a waiho i kahi mea hana meaʻai a kāwili paha. Pulse i nā ʻāpana a hiki i ka nui a me ke kūlike ʻole o ka laiki.
2. Hoʻololi "laiki" i kahi pola waena. E hoʻohui i kahi wai o ka wai a me ka hawewe no 3 mau minuke e mahu. (BTW, e hoʻopoina kēia kīʻaha laiki i ka pola laiki i nā mea āpau e pili ana i ka lawe ʻana.)
3. ʻO luna me nā koina o ka ʻāina awakea i lilo i kaupaona a kāpīpī ʻia me ka kumino, ke kinamona, nā pepelu ʻulaʻula, a me ka paʻakai a me ka pepa.

Mākala Tuna Mānā

ʻO ka ʻoluʻolu no ka ʻoluʻolu a Sweet Tooth Sweet Life (lawelawe ʻia 1)

Nā mea hoʻohui

• 1 hiki ke tuna i ka wai, ninini ʻia
• 3-4 punetēpu leʻaleʻa leʻa
• 2 punetēpē maʻemaʻe Greek yogurt
• ʻ tableskahi puaʻa meli
• ʻO ka paʻakai a me ka pepa
• Nā hoʻohuihui koho: nā ʻaka, nā kāloti pēpē, nā kukama, nā keleka, nā kulina, nā cranberry maloʻo, a i nā hua waina ʻokiʻoki ʻia.

Nā kuhikuhi

1. Hoʻohui i nā mea pono āpau i loko o kahi pola, kāwili pū i nā mea makemake.
2. E hauʻoli ma luna o kahi moena lettuce, i ka sanwī a i ʻole pita, a i ʻeke ʻia me kāu mau punahele palaoa piha.

Salake Burrito

ʻO ka ʻoluʻolu na ka Lean Green Bean (lawelawe 1)

Nā mea hoʻohui

• 1 1/2 kīʻaha lettuce
• 1/2 kīʻaha laiki ʻeleʻele, moʻa
• 1/3 kīʻaha ʻeleʻele, kuke
• 1 nā mea kanu kīʻaha (e hoʻāʻo i nā kōmato, nā pepa ʻulaʻula, nā ʻaka, a i ʻole nā ​​ʻuala i hoʻomoʻa ʻia)
• 2 punetēpō avocado a i ʻole guacamole (a laila hoʻohana i ke koena o nā hua i loko o kēia mau mea ʻono avocado ʻono!)
• 2 punetune salsa
• E kāpīpī i ka tī

Nā kuhikuhi

1. E kau i ka letus i loko o ke pola nui (a i ʻole, inā e lawe aku ʻoe i kahi, kahi ipu hoʻomākaukau hoʻomākaukau)
2. Hoʻohui i ka laiki a me nā pī.
3. ʻO luna me kāu koho o nā mea kanu, a me ka salsa a me ka tī, inā makemake ʻia.
4. E ʻai i ke anuanu a i ʻole ka ʻalehu uila no 20 kekona a lawelawe.

ʻO Quinoa Moa Komohana Hema

Recipe courtesy of Food and Fun on the Run (lawelawe ʻo 4)

Nā mea hoʻohui

• 1 aila ʻoliva puna
• 1/2 ka pepa ʻōmaʻomaʻo, ʻokiʻoki
• 1/2 aniani, ʻokiʻoki
• 1 mau paona moa kīnā ʻole i kuni ʻia, moa a moa ʻia
• 1 puna kumini
• 1 teaspoon chili pauka 1
• 1/4 teaspoon pepa
• ʻO ka paʻakai 1/8 teaspoon
• 3 mau kīʻaha quinoa, kuke
• 1 kīʻaha yogurt Helene maʻamau
• 1/2 kīʻaha cilantro
• Salsa a me / a i ʻole sriracha ʻalani

Nā kuhikuhi

1. Hoʻomaʻa i nā mea kanu i ka aila ʻoliva a palupalu.
2. E hoʻohui i nā meaʻala a me ka moa i ka huiʻana i nā mea kanu a e kuke no 2 mau minuke.
3. Hoʻohui i ka quinoa a me ka hui ʻana i nā mea kanu, a laila hoʻouluulu i ka yogurt Greek.
4. Hoʻopili i ka cilantro a luna me ka salsa a me / a i ʻole sriracha ʻalani.

Tureke Chili Taco Soup

ʻO ka papa ʻoluʻolu na Skinnytaste (lawelawe iā 9)

Nā mea hoʻohui

• 1 1/3 paona 99 pakeneka mānoanoa kuhukukū (helu i kahi pūʻolo keu no kēia pāʻina pākī honua protein kiʻekiʻe.
• 1 onioni, okioki
• 1 pepa bele, ʻokiʻoki
• Hiki iā 1 10-auneke ke RO * TEL Tomato a me nā Chili Green
• 15 auneke i kēlau kānana a i ʻole i paʻa i ka hau, hoʻomoʻa a ninini ʻia
• Hiki iā 1 15-auneke i nā pīni kope, kahe
• Hiki iā 1 8-auneke ke kohu kōmato
• 16 auneke i nā pīni refried momona momona
• Hoʻoemi ka 1 packet i ka hoʻoliʻiliʻi sodium
• 2 1/2 mau kīʻaha momona momona-sodium broth
• Koho: nā ʻoka tortilla, yogurt Greek maʻalahi, jalapenos, tī, scallions, onion, cilantro hou.

Nā kuhikuhi

1. I loko o kahi ipuhao nui, ʻāpō keleʻele i ka wela waena, e haki me kahi puna lāʻau i ke kuke ʻana. Ke kuke, hoʻomoʻi i nā ʻaka a me ka pepa a kuke no 2-3 mau minuke.
2. Hoʻohui i nā ʻōmato, ka palaoa, nā piʻa hakuʻala, ka wai kōmato, nā pīni i hoʻomaʻemaʻe ʻia, ka ʻono ʻana o ka taco, a me ka moa moa. E hoʻolapalapa a hoʻolapalapa no 10 mau minuke.
3. Inā makemake ʻia, lawelawe me kekahi mau ʻāpala tortilla a me kāu mau punahele punahele e like me ka yogurt Greek Greek, jalapenos, tī kuʻu ʻia, nā scallion ʻokiʻoki, nā ʻaka, a me nā cilantro hou i ʻoki ʻia. ʻ tiplelo Aʻo hoʻomākaukauʻai: Paʻahau i nā koena no nā ʻāpana pākahi no nā pāʻina e hiki mai ana.

Nānā no