Lilo i 10 paona i hoʻokahi mahina me ke kōkua o kēia hoʻolālā ʻai olakino

Anter

• ʻO ka "Lose 10 Paona i hoʻokahi Mahina" Hoʻolālā Diet: 300-Calorie ʻAno Pōʻalima
• ʻO Pancakes ʻO Apple-Cinnamon Oatmeal
• ʻO Ham, Egg, a me Keiki Sandwich
• ʻO Mushroom a me Spinach Strata
• ʻ .lapa meli mehana
• ʻO Veggie Patty me ka sausage Apple-Moa
• "E lilo i 10 paona i ka mahina" Hoʻolālā ʻai: 400-Calorie Nā Manaʻo ʻaina awakea
• Mākala Noodle Spr Shrimp Noodle
• ʻO ka Rice Burger Veggie a me nā pī
• ʻO Salad Vegetable Chunky me ka Lemon-Cumin Vinaigrette
• ʻO Waldorf Salad Wrap
• Puhi Tureke Sandwich me Chipotle Mayo
• "Lilo 10 mau paona i hoʻokahi mahina" Hoʻolālā Meaʻai: Nā Manaʻo Lunch Takeout Ola
• "E lilo i 10 paona i ka mahina" Hoʻolālā ʻai: 500-Calorie Nā Manaʻo ʻaina ahiahi
• ʻO ka moa Marsala
• Seared Steak me ka hua moa
• ʻO Pasta me nā Greens Mustard-Stuffed Mustard Greens
• ʻO nā iʻa iʻa me ka Chipotle-Lime Sauce
• Kalepona Cobb Salad
• "E lilo i 10 Paona i ka mahina" Hoʻolālā Meaʻai: Nā Manaʻo Hoʻolaʻa ʻAi ʻAi ʻAi Ola
• "Lilo 10 Paona i loko o ka Mahina" Hoʻolālā Meaʻai: Meaʻai māmā
• Nānā no

No laila makemake ʻoe lilo ke kāne i 10 mau lā 10 paona i ka mahina? ʻAe, akā he mea nui e hoʻomaopopo i ka hōʻemi wikiwiki wikiwiki ʻole ka ʻoi loa (a i ʻole ke kūpaʻa loa) hoʻolālā. Eia nō naʻe, hiki ke ola a, me ia, nā lā palena hope, e like me ka male male a i ka wā hoʻomaha - hiki i nā mea ʻelua ke hoʻonāukiuki ʻole i ke ʻano o kou ʻano. A no laila, me kahi hanana nui ma kahi kokoke i ke kihi, ua hoʻomaka ʻoe e aʻo pehea e lilo ai i 10 paona i ka mahina, me ka palekana.

Ma waho aʻe o ka mālama ʻana i kēia mau ʻōlelo palekana, nā ʻōlelo aʻoaʻo hoʻoikaika i kākoʻo ʻia a me ka inu ʻana i ka nui o H20 (kahi āu e hana mau ai, BTW), ʻo ka pili ʻana i ka papaʻai olakino hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu. Hiki i kēia papa kuhikuhi o nā kīʻaha wikiwiki a piha i ka ikehu ke kōkua iā ʻoe e hōʻemi i ke kaumaha i hoʻokahi mahina - ke ala olakino a hauʻoli. E koho wale i nā meaʻai a me nā mea ʻai māmā ma lalo e hoʻomaʻamaʻa ai i kāu "papa 10 mau paona i ka mahina" hoʻolālā papaʻai no ka huina o 1,500 mau calorie i ka lā.

Me kahi hoʻolālā koʻikoʻi, hiki iā ʻoe ke manaʻo e lilo i 8 a 10 paona i ka mahina hoʻokahi, akā ʻaʻole pili ia inā ʻoe i ka ʻai haʻahaʻa-calorie e hoʻomaka me. Ma mua o ka luʻu ʻana i kēia papaʻai, e nānā i ka nui o kāu mau kalori maoli ka ʻai ʻana - a ehia mau mea āu e ʻai ai ma muli o kāu pae o ka hana, ka nui o ka metabolic basal, a me nā ʻano nohona. ʻO ka mea kupanaha, ʻo ka ʻai liʻiliʻi hiki ke keʻakeʻa i kāu mau pahuhopu paona. (E heluhelu pū hoʻi: Pehea ka nui o ke kaumaha e hiki ai iā ʻoe ke lilo palekana i hoʻokahi mahina?)

I ka manawa āu e helu ai i kāu mau pono calorie a hoʻoholo e kūpono i kēia hoʻolālā meaʻai, kūpono ʻoe i ke ala e hoʻokuʻu i 10 mau paona i ka mahina me ka ʻike ʻole i hoʻokahi hihia o ka hangry.

Nā hoʻomoʻa i hoʻomohala ʻia e Natalia Hancock, R.D.

ʻO ka "Lose 10 Paona i hoʻokahi Mahina" Hoʻolālā Diet: 300-Calorie ʻAno Pōʻalima

ʻO Psst ... ʻaʻohe wale ka kofe e like me ka ʻaina kakahiaka maikaʻi. Akā, e koho i kekahi o nā meaʻai maʻalahi a maʻalahi ma lalo nei. (Akā naʻe, ʻehia ka nui o ka kofe?)

ʻO Pancakes ʻO Apple-Cinnamon Oatmeal

Hana: 4 pancakes liʻiliʻi (2 lawelawe)

Nā mea hoʻohui

• 1/4 kīʻaha ʻokiʻoki kila
• 1/3 kīʻaha waiu waiu
• 1/4 kīʻaha ʻāpala ʻōpala
• 1 huamoa, kuʻi
• 2 teaspoon germ germ
• 1/8 teaspoon kinamona
• 1/4 kīʻaha me 2 punetēpō palaoa kāwili ʻia
• 2 aila puna aila canola
• 1/3 kīʻaha Greek yogurt
• 1 teaspoon ke kō ʻeleʻele

Nā kuhikuhi

1. I loko o kahi pola waena, hoʻohui i nā ʻoka a me ka waiū skim a kū i 5 mau minuke. Hoʻohui i ka ʻāpala a me ka hua manu.
2. I loko o ke kīʻaha liʻiliʻi, e hui pū i ka hua palaoa, ke kinamona, a me ka hui pancake. E hoʻohui mālie i nā mea maloʻo i ka hui ʻana oat.
3. I loko o kahi kōkō waena, e ʻaila canola wela ma luna o ka wela mehana. Hoʻohui i ka 1/4 o ka ʻōpala a kuke, huli ʻana i hoʻokahi manawa, a ʻeleʻele wale ka pancake ma nā ʻaoʻao ʻelua.
4. E hana hou. E lawelawe me ka Greek yogurt i hui pū ʻia me ke kō.

ʻO Ham, Egg, a me Keiki Sandwich

Nā mea hoʻohui

• 1 huapalaoa holoʻokoʻa English muffin
• 1 ʻāpana ham lean uncured
• 1 huamoa, ʻala
• 1 punetēpu i kuʻi ʻia i ka tī ʻAmelika
• ʻO ka paʻakai a me ka pepa ʻeleʻele, e ʻono
• 1/2 kīʻaha ʻokiʻoki

Nā kuhikuhi

1. E hoʻomoʻa i kahi muffin English. Ma ka hapalua, e kau i 1 ʻāpana ham a me ka hua manu i hui ʻia me ka paʻakai ʻAmelika a hoʻomoʻi ʻia me ka paʻakai a me ka pepa ʻeleʻele.
2. I luna me ke koe o ka muffin hapalua a lawelawe me ka melon. (Pili: 11 Mea Mālama ʻAi Kakahi Maikaʻi Kakahi Maikaʻi)

ʻO Mushroom a me Spinach Strata

Hana: 4 lawelawe

Nā mea hoʻohui

• 4 ʻoki i ka palaoa palaoa piha, kālua ʻia
• 2 kīʻaha ʻokiʻoki
• 1/3 kīʻaha i ʻoki ʻia i ka pepa bele ʻulaʻula
• 1/4 kīʻaha ʻakaʻakai
• 4 kīʻaha pēpē spinach
• Nā hua he 8
• 1 ʻopa waiū skim
• 2 punetēpē Parmesan
• ʻO ka paʻakai a me ka pepa, eʻono

Nā kuhikuhi

1. Preheat umu a hiki i 450 ° F.
2. E hoʻohuehu i ka lalo o kahi kīʻaha liʻiliʻi me ka ʻehu kuke ʻole; kau i ka palaoa ma lalo.
3. Mist kahi wao nui me ka nonstick spray; e hoʻomoʻi i nā momoma, ka pepa, a me ka ʻaka; kāʻei 5 mau minuke. Hoʻohui i nā kīʻaha pēpē ʻehā a me ka palaoa 1 minuke.
4. E kuʻi i nā hua me ka waiū a ninini ma luna o ka berena. ʻO luna me nā mea kanu sauteed a me 2 punetēpē Parmesan; ka wā me ka paʻakai a me ka pepa ʻeleʻele.
5. Hoʻomoʻa no 15 mau minuke a hiki i ka moa ʻana o ka hua manu. (Hiki ke hōʻoluʻolu i 24 mau hola ma mua o ka kuke ʻana, e hoʻohui ana iā Parmesan ma mua o ka hoʻomoʻa ʻana.)

ʻ .lapa meli mehana

Nā mea hoʻohui

• 1/4 kīʻaha oat
• 1/2 kīʻaha ʻokiʻoki ʻia
• 2 punetēpō lepo flaxseeds
• Pākuʻi ka palaoa lepo
• 2 puna meli

Nā kuhikuhi

1. E lawe mai i 1/2 i ka 3/4 kīʻaha wai i kahi paila; hoʻohui i ka oats a me ka pea.
2. E hoemi i ka wela a e kuke i ka oat e like me na kuhikuhi puolo. ʻO luna me nā lau flaxseeds, ka palaoa, a me ka meli. (A i ʻole hoʻāʻo i kekahi o kā mākou mau ʻola oatmeal ʻē aʻe no ka pohō kaumaha.)

ʻO Veggie Patty me ka sausage Apple-Moa

Nā mea hoʻohui

• 1 sausage moa-moa
• 1/4 kīʻaha ʻuala, ʻuala
• 1/4 kīʻaha ʻulaʻula hauʻoli, grated
• 1/4 kīʻaha zucchini, grated
• 1 keʻokeʻo hua manu
• 1 palaoa palaoa
• Paakai, e ʻono
• Cayenne, e ʻono
• Nutmeg, e ʻono
• 1 teaspoon ka aila canola

Nā kuhikuhi

1. E hoʻomoʻa i ka sausage apple-chicken e like me ka ʻōlelo kuhikuhi.
2. E hoʻohui i ka ʻuala, ka ʻuala ʻulaʻula, a me ka zucchini a paʻi me ke kāwele pepa e hoʻomoʻa i ka makū.
3. Pākuʻi i 1 hua manu keʻokeʻo a me ka palaoa 1 punetēpē; ka manawa e ʻono ai me ka paʻakai, cayenne, a me ka nutmeg.
4. Hana i kahi patty a kuke me ka teaspoon aila canola ma luna o ka wela waena a hiki i ka ʻeleʻele o kēlā me kēia ʻaoʻao. E lawelawe me 1/2 ka huaʻalani momona. (Bonus: ʻO ka ʻaina kakahiaka maikaʻi loa e ʻai ai ma mua o kēlā me kēia ʻano hana)

"E lilo i 10 paona i ka mahina" Hoʻolālā ʻai: 400-Calorie Nā Manaʻo ʻaina awakea

Combat #saddesklunch Syndrome a hoʻoulu i ke awakea me kekahi o kēia mau mea ʻono, ʻono. (Pili: 5 Hacks-ʻAno Hacks no nā Lunch Lālani ʻAi Brown maikaʻi loa)

Mākala Noodle Spr Shrimp Noodle

Nā mea hoʻohui

• 1/3 kīʻaha noodles cellophane a i ʻole pasta lauoho ʻānela
• 1/4 kīʻaha ʻulaʻula bele pepa, julienned
• 1/4 kīʻaha kāloti, julienned
• 1/4 kīʻaha kī kō
• 3 auneke ʻōpae, peeled
• 1 kōpata mauʻu pīni
• 2 punetēpō wīkī laiki
• 1 teaspoon ke kō ʻeleʻele
• Wai o 1/2 lime
• 1 teaspoon ka aila sesame
• ʻO nā ʻāpana pepa ʻulaʻula Dash
• Paakai kai paʻakai
• 1/4 ʻapu kūpu
• 1 punetēpē i kāpī ʻia
• 1 punetune i ʻoki ʻia i ka cilantro

Nā kuhikuhi

1. Hoʻomaʻa i nā noodles cellophane a i ʻole ka pasta lauoho lauoho o ka ʻānela. Me 1 minuke ka manawa kuke, e hoʻohui i ka pepa bele ʻulaʻula, kāloti, a me ke kō. Wehe i nā noodles a me nā mea kanu mai ka ipuhao; e hoʻonoho i ka pasta a holoi i nā mea kanu me ka wai anuanu.
2. Hoʻohui i ka ʻōpae i ka ipuhao; simmer 3 mau minuke, hoʻokahe.
3. ʻOhi pū me ka waiūpī, ka vīkī laiki, kō kō, ka wai lime, aila sesame, a me nā ʻāpana pepa ʻulaʻula, a me ka paʻakai o ka kai. E hoʻokuʻu i nā noodles, nā mea kanu, a me nā ʻōpae me nā ʻōpuʻu, scallion, a me ka cilantro. Kāwili me ka lole.

ʻO ka Rice Burger Veggie a me nā pī

Nā mea hoʻohui

• 1 veggie burger (Eia kā mākou mea koho huahana kiʻekiʻe.)
• ʻO ka punetune 1 he mau ʻōniu kuʻi
• 1 / ʻumeke kumina
• 1/4 teaspoon ka pauka chili
• ʻO ka paʻakai 1/4 teaspoon
• Kahua moa haʻahaʻa-sodium
• 1/4 kīʻaha laiki ʻeleʻele
• 1/4 kīʻaha pīni ʻeleʻele hiki ke holoi ʻia a hoʻokahe ʻia
• 1/4 kīʻaha kānana maloʻo maloʻo
• 1 punetēpē i hoʻopaʻa ʻia i ka avocado
• 3 punetune salsa

Nā kuhikuhi

1. ʻO Cook burger veggie e like me nā kuhikuhi pūʻolo; ʻokiʻoki i nā ʻāpana nahu a waiho ʻia.
2. E hoʻohui i ka ʻakaʻaka, ka kumini, ka pauka chili, a me ka paʻakai i ka waihona moa haʻahaʻa-sodium a hoʻohana ia mea ma kahi o ka wai e kuke ai i ka laiki ʻeleʻele e like me nā ʻōlelo kuhikuhi.
3. E kāwili i ka laiki i hoʻomoʻa ʻia me nā pīni ʻeleʻele a me ke kulina paʻahau. ʻO luna me nā mea ʻai veggie ʻoki ʻia, avocado diced, a me salsa.

ʻO Salad Vegetable Chunky me ka Lemon-Cumin Vinaigrette

Nā mea hoʻohui

• 1/3 kīʻaha kīʻaha kīʻaha, holoi ʻia a hoʻokahe ʻia
• 1/3 kīʻaha kēpau kēpau, holoi ʻia a ninini ʻia
• 1/4 kīʻaha kāloti ʻoki ʻia
• 1/4 kīʻaha jicama ʻokiʻoki
• 1/4 kīʻaha ʻokiʻoki
• 1/4 kīʻaha i kālai ʻia i ka pepa bele ʻulaʻula
• 1 punetēpē i kāhi ʻia i ke kinikini
• 1/4 kīʻaha kukama ʻoki
• 1 punetune nā hua ʻukena
• ʻO ka wai o ka lemon 1/2
• 2 ʻaila puna aila ʻoliva
• 1 ʻalani puna vīnega ʻulaʻula
• 1 teaspoon kumine lepo
• Piki kō
• Paʻi paʻakai
• 1/2 kīʻaha paina, ʻokiʻoki i nā ʻāpana nahu

Nā kuhikuhi

1. Hoʻohui pū i nā pīpī, nā pīniʻaʻaʻa, kāloti, jicama, ʻāpala, ka pepa bele ʻulaʻula, keleka, kukama, a me nā hua ʻumeke.
2. ʻOhi pū me ka wai lemon, ka ʻaila ʻoliva, ka vīnega ʻulaʻula, ke kumino, ke kō, a me ka paʻakai; e kau ma luna o ka salakeke. E lawelawe me ka pineapple.

ʻO Waldorf Salad Wrap

Nā mea hoʻohui

• 1/2 ʻĀpala Delicious Delicious, ʻokiʻoki i nā ʻāpana nahu
• ʻAlkhi celery 1, ʻokiʻoki ʻia
• 1 punetune huawaina
• 5 mau walnuts, ʻokiʻoki
• 1/4 kīʻaha ʻoki kalai
• 1 auneke moa moa, moa
• 1 kahi ʻili hua poppy popo
• 1 wahī piha piha i 8 ʻiniha

Nā kuhikuhi

1. Hoʻohui pū i ka ʻāpala, ka meli, ka hua puaʻa, nā walnuts, kāloti; moa, a me na hua popi. ʻO ka spoon ma luna o kahi wili palaoa piha he 8 iniha a ʻolokaʻa.

Puhi Tureke Sandwich me Chipotle Mayo

Nā mea hoʻohui

• 1/4 kīʻaha mayonnaise
• 1 punetune cilantro
• 1 punetēpē i kāpī ʻia
• 1 mau sipuni ʻai chipotle ma adobo
• 1 punetune wai lime
• 1/2 punetēpō chipotle mayo
• 2 ʻoki i ka palaoa palaoa piha
• 3 auneke puhi puhi
• 1 ʻāpana tī cheddar
• 4 ʻāpana kukama
• 1 kīʻaha kuʻi ʻia me ka lihi romaine

Nā kuhikuhi

1. Hoʻohui pū me ka mayonnaise me ka cilantro, scallion, chipotle cabies ma adobo, a me ka wai lime.
2. E hohola i ka chipotle mayo i ka berena. ʻO ka ʻāpana 1 kiʻekiʻe me ka pipi, ka cheese cheddar, ka kukumba, a me ka letus romaine. ʻO luna me ke koena ʻāpana berena. (A i ʻole hoʻopili aku i kahi maiʻa me kekahi o kēia mau 10 sanwiches olakino ma lalo o 300 calories.)

"Lilo 10 mau paona i hoʻokahi mahina" Hoʻolālā Meaʻai: Nā Manaʻo Lunch Takeout Ola

Nui ka hana e hoʻomākaukau ai i ka wā o kou nalo ʻana he 10 mau paona i loko o ka hoʻokūkū hoʻolālā papa mahina. E lālau i kēia mau hale ʻaina no kahi koho wikiwiki e hoʻolei ʻole i kāu makona.

• ʻO Starbucks Tomato a me Mozzarella Sandwich (350 calories)
• ʻO Quiznos Chipotle Turkey Sammie (400 calories)
• ʻO Chick-fil-A Kāpena moa i kāpī ʻia a me kahi kīʻaha hua nui (400 calories)
• P.F. ʻO ka ʻahaʻaina a kā Buddha Stir-Fried Buddha (380 calories)

"E lilo i 10 paona i ka mahina" Hoʻolālā ʻai: 500-Calorie Nā Manaʻo ʻaina ahiahi

Koho i kekahi o kēia mau ʻaina awakea DIY e hoʻopau pono i kou lā.

ʻO ka moa Marsala

Nā mea hoʻohui

• 2 palaoa palaoa
• ʻO ka paʻakai 1/4 teaspoon
• 1/4 teaspoon pepa ʻeleʻele
• 4-auneke umauma moa
• 1 teaspoon ka aila canola
• 1 kālika kālika, ʻeli ʻia
• 1 punetēpē i paʻi ʻia i ka ʻaka
• 1 mau kīʻaha hāhā quartered
• 1/3 kīʻaha marsala
• 1 punetēpē hapa a hapa
• 4 ʻuala hou i kālua ʻia
• 1 kīʻaha kīʻaha ʻōmaʻomaʻo
• 1 puna puna

Nā kuhikuhi

1. Hoʻohui i ka palaoa me ka paʻakai a me ka pepa ʻeleʻele. ʻO ka umauma moa butterfly a ʻeli i nā ʻaoʻao ʻelua i ka hui palaoa.
2. Heat aila canola i loko o ka skillet nui ma luna o ka wela mehana; e kāʻei i ka ʻālika a me ka ʻakaʻaka no 1 minuke.
3. E hoʻonui i nā halo a e kuke no 5 mau minuke. E kuʻi i nā ʻalalā i ka ʻaoʻao o ka pā a hoʻonui i ka moa; ʻimi 2 a 3 mau minuke i kahi ʻaoʻao a laila hoʻohui i ka waina marsala.
4. E hoʻemi i ka wela a waiho i ka waina e hōʻemi i ka hapalua; hapalua a hapa hapa a hoʻēmi i ka hapalua. E lawelawe me ka ʻuala hou a me nā pīni ʻōmaʻomaʻo i hui pū ʻia me ka pata a me ka paʻakai a me ka pepa ʻeleʻele e ʻono ai. (Pili: Nā ʻAina 15-Minute e hoʻohuli i nā ʻaina awakea i kahi mālama)

Seared Steak me ka hua moa

Nā mea hoʻohui

• 2 aila puna aila
• 1 kālika kālika, ʻokiʻoki
• 1/4 kīʻaha waina ʻulaʻula
• ʻO ka paʻakai a me ka pepa ʻeleʻele, e ʻono
• 1 4-auneke kuʻekuʻe steak
• 1 eggplant waena, ʻili a ʻoki ʻia
• 1/3 ʻoka aniani ʻaka
• 1/2 kīʻaha kōmato ʻokiʻoki
• 1 punetēpē feta
• 1 punetune puna mint
• 1 punetēpau parsley

Nā kuhikuhi

1. E puhi mua i ka umu a 350° F.
2. E hui pū me 1 teaspoon aila ʻoliva, kālika, waina ʻulaʻula, a me ka paʻakai a me ka pepa ʻeleʻele e ʻono.
3. E ninini i ka hui ma luna o ka steak; marinate 20 mau minuke.
4. E kāpīpī i ka eggplant me ka teaspoon paʻakai 1, kau i loko o kahi kāwele pepa i hoʻopaʻa ʻia a e noho.
5. Cook steak i loko o ka wela ʻaila ʻaila 2 minuke no kēlā me kēia ʻaoʻao. E kālua no 10 mau minuke.
6. E kaomi i kahi kāwele pepa ma luna o ka eggplant. E hoʻomoʻa i ka ʻaila ʻoliva he 1 kō a hiki i ke gula; hoʻohui onion a kuke i 2 mau minuke. E hoʻomoʻi i ka kōmato ʻoki a kuke i 2 mau minuke; ka wā me ka paʻakai a me ka pepa ʻeleʻele. Wehe i ka wela; hoʻohui i ka feta, ka mint, a me ka pā paʻi.

ʻO Pasta me nā Greens Mustard-Stuffed Mustard Greens

Nā mea hoʻohui

• 4 mau lau ʻōmaʻomaʻo (a i ʻole Swiss chard) lau
• 1/2 kīʻaha nonfat ricotta
• 1/4 kīʻaha kulina
• 1/4 kīʻaha ʻulaʻula bele pepa
• Pepelu ʻeleʻele, e ʻono
• 3/4 kīʻaha marinara
• 1 kīʻaha i hoʻomoʻa ʻia i ka pasta palaoa holoʻokoʻa

Nā kuhikuhi

1. E puhi mua i ka umu i 350 degere.
2. E hoʻomoʻa i ka lau sinapi ʻōmaʻomaʻo (a i ʻole Swiss chard) i loko o ka wai paʻakai hoʻolapalapa no 1 mau minuke a maloʻo a palupalu; hemo i ke koʻokoʻo mānoanoa ma lalo o kēlā me kēia lau.
3. Hoʻohui Ricotta me ka palaoa a me ka pepa bele ʻulaʻula; ke kau e ʻono ai me ka pepa ʻeleʻele.
4. E hoʻokaʻawale i ka hoʻopiha ʻana i ka ricotta ma waena o nā lau ʻōmaʻomaʻo o ka ʻumeke a ʻolokaʻa i kēlā me kēia, e hoʻopili ana i nā ʻaoʻao i ʻole e hemo ka hoʻopihapiha. E kau i nā lau i hoʻopili ʻia i loko o kahi kīʻaha liʻiliʻi a i luna me ka ʻuala marinara.
5. E kālua no 20 mau minuke. E lawelawe ma luna o ka pasta palaoa holoʻokoʻa. (PS ʻO kēia mau ʻainaina veggie i mua ka mea mamao loa mai kahi salakeke hānai.)

ʻO nā iʻa iʻa me ka Chipotle-Lime Sauce

Nā mea hoʻohui

• 6-auneke tilapia hoʻopiha
• E kaomi i ka wai lime
• ʻŌkuʻi cayenne
• Paʻi paʻakai
• 1/2 kīʻaha Greek yogurt nonfat
• 2 punetune mayonnaise
• wai o 1 ka lime
• 1 teaspoon lime zest
• 1 i 2 mau teaspoon Kāpena Piʻi Chipotle
• paakai paʻakai
• 2 6-inihi tortilla kulina
• Ua hoʻoheheʻe ʻia he 4 punetēpō i ka palaoa kō
• 4 punetēpō kēpau i nā pīni ʻeleʻele i holoi ʻia a holoi ʻia
• 1 kīʻaha kāpeti ʻoki ʻia
• 1/2 kīʻaha diced ʻōmato
• 4 punetēpō kaomi chipotle-lime

Nā kuhikuhi

1. Preheat umu a hiki i 375 ° F.
2. E kāpīpī i hoʻokahi tilapia me ka wai lime a me ka wā me ka cayenne a me ka paʻakai. E kālua no 20 mau minuke.
3. E hana i ka mea ʻono: Hui pū i ka yogurt Greek, mayonnaise, wai wai o 1 lime, zest lime, Tabasco Chipotle Pepper Sauce, a me kahi paʻi o ka paʻakai.
4. E hoʻomoʻa i nā tortilla i loko o ka umu hoʻomaʻamaʻa a hoʻopaʻa i kēlā me kēia me 3 auneke tilapia; 2 punetēpuni kulina maloʻo maloʻo; 2 punetēpō kēpau kēpau kēpau, holoi ʻia a ninini ʻia; 1/2 kīʻaha kāpena kāpili ʻia; 1/4 kīʻaha diced ʻōmato; a me 2 mau punetune chipotle-lime sauce.

Kalepona Cobb Salad

Nā mea hoʻohui

• 1/4 kīʻaha aila ʻoliva
• 1 teaspoon sinapi
• 1/3 kīʻaha waina ʻulaʻula
• 1 kō kō
• 1 paʻakai ka paʻakai
• 1/2 teaspoon pepa ʻeleʻele
• 2 kīwī kāpī-a me kāloti slaw
• 4 auneke i hoʻomoʻa ʻia i ka umauma moa
• 2 punetune i kālai ʻia i ka avocado
• 1 punetune i kuʻi ʻia i ka paʻakai uliuli
• 1 ʻāpana i hoʻomoʻa ʻia i ka pēpē kuke ʻāpala, hū
• 1/4 kīʻaha diced ʻōmato
• 4 mau māwae palaoa piha

Nā kuhikuhi

1. Hui pū i ka aila ʻoliva, 1 sinapi, ka vīnega ʻulaʻula, kō, paʻakai, a me ka pepa ʻeleʻele.
2. E hoʻokuʻu i 2 punetēpē i ka lole me ke kāpeti-a-kāloti slaw. ʻO luna me ka moa, ka ʻākōkō, ka tī uliuli, ka puaʻa, a me nā ʻōmato. E lawelawe me nā māwae palaoa holoʻokoʻa. (Hoʻohui i nā mea i ka hoʻolei ʻana i nā mea ʻai, protein, a me ka tī me kekahi o kēia mau ʻano ʻaina lole 3-mea.)

"E lilo i 10 Paona i ka mahina" Hoʻolālā Meaʻai: Nā Manaʻo Hoʻolaʻa ʻAi ʻAi ʻAi Ola

Ke hele ʻoe ma ke kaona a i ʻole e pāʻina pū ʻana me ka ʻohana a i ʻole nā ​​hoa aloha, e hoʻomanaʻo i kēia mau koho ʻaina awakea maikaʻi. (E pili pū ana: Pehea e ʻai ai i waho a hoʻemi i ke kaumaha)

• Panera Bread Asian Sesame Salad me ka moa a me kahi pola o 10-Vegetable Soup (510 calories)
• KFC moa moa i hoʻomoʻa ʻia, kāʻuala i kāwili ʻia me ka gravy, nā pīni ʻōmaʻomaʻo, a me kahi kulina nui ma ka cob (490 calories)
• ʻO Chili's Chiltless Mango-Chile Moa (490 calories)
• Olive Garden Shrimp Scampi Dinner (510 calories)

"Lilo 10 Paona i loko o ka Mahina" Hoʻolālā Meaʻai: Meaʻai māmā

ʻO kēlā me kēia meaʻai o kēia mau makemake-busting e lilo i 10 paona i loko o ka mahina hoʻolālā papaʻai ʻai nā meaʻai ma kahi o 150 calories; ʻai ʻelua i ka lā.

• 1 ʻapu ʻapu me 2 hapa graham cracker
• Smoothie, hana ʻia me 2/3 cup Greek yogurt i huikau ʻia me 3/4 kīʻaha strawberry paʻahau a me 1/3 cup waiū
• 1 Mango liʻiliʻi, ʻoki a kāpīpī ʻia me ka cayenne a me ka wai lime e ʻono ai, a me 2 gingersnaps
• 2 punetune guacamole (e ho'āʻo i kēia mau hacks e hoʻokiʻekiʻe i kāu ʻū!) me 8 mau ʻāpana palaoa holoʻokoʻa.
• 3/4 auneke cheddar cheese a me kahi ʻāpala liʻiliʻi
• 1/2 kīʻaha i hoʻomoʻa ʻia i ka edamame me ka teaspoon aila ʻoliva a me ka paʻakai kai
• 1 mau auneke holoʻokoʻa palaoa pretzels me 2 punetēpu tzatziki

Nānā no