Hoʻomaka kāu ʻai hou ma aneʻi

Anter

• Nānā no

Ke hele nei mai nā momona momona i lowfat, ʻaʻohe paʻakikī e like me kou manaʻo ka ʻai momona kiʻekiʻe. E hoʻohana maʻalahi i kēia mau meaʻai, meaʻai māmā a me nā meaʻai e like me ke kumu no kāu mau meaʻai āpau i loko o ka mahina. Ua maʻalahi mākou iā ʻoe. Ua helu mākou i nā inoa inoa no ka berena, margarine, waffles, soy cheese, a pēlā aku.

LIMA HOPE

1 Banana Soy Milkshake: Purée i loko o ka blender 1 maiʻa, 1/2 kīʻaha waiū soya vanilla māmā, 1/2 kīʻaha ʻalani i hana ʻia me ka calcium.

2 ʻāpana ʻāpana palaoa piha (Pepperidge Farm Natural Whole Grain) me 2 teaspoons trans-fat-free/fat-free margarine (Promise)

Kaʻai pono: 359 calories, 5% fat (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: I loko o ka skillet wela, sauté, e hoʻoulu pinepine ana, no 5 mau minuke, 3 auneke paʻa paʻa tofu, 1/4 kīʻaha kīʻaha tōmato (hou a canned), 1/2 teaspoon o kēlā me kēia curry pauda a me kumini a me 2 teaspoon cilantro ʻokiʻoki. .

2 mau paʻi toast-palaoa āpau (Arnold Stoneground 100% Whau Wheat) me 2 teaspoons e mālama i nā hua āpau

8 auneke wai huawaina

Heluʻai pono: 327 calories, 10% momona (3.6 g; 0.1 g saturated), 71% carbs (58 g), 19% protein (15.5 g), 8 g fiber, 264 mg calcium.

3 Pahu ʻAi kakahiaka: I loko o kahi pūkana nonstick i kāwili ʻia me ka paila kuke, kuke i ka hua moa ma kahi mehana wela 2 mau minuke ma ka ʻaoʻao. Toast1 oat-bran English muffin; ma waena o nā ʻāpana muffin e kau i 1 auneke soy cheese (Soyco), 1 auneke ham lean a me ka hua moa.

8 auneke wai momona kōmato haʻahaʻa

Heluʻai pono: 357 calories, 28% momona (11 g; 2.8 g saturated), 45% carbs (40 g), 27% protein (24 g), 4 g fiber, 347 mg calcium.

4 ʻO Cantaloupe-Strawberry Smoothie: Purée i loko o ka blender 1/2 kīʻaha kēlā me kēia cantaloupe cubed a me nā strawberry, 1 cup lowfat strawberry yogurt a me 1 teaspoon germ germ.

1/2 pita palaoa holoʻokoʻa me 1 punetēpē hummus kūʻai hale kūʻai

8 auneke kī lau

Nutrition Score: 413 calories, 12% fat (5.5 g; 1.9 g saturated), 74% carbs (76 g), 14% protein (14.5 g), 7 g fiber, 387 mg calcium.

5 2 mau waffle palaoa holoʻokoʻa (Eggo Nutri-Grain Multi-Bran) me 2 punetēpē maple syrup

ʻO Tea Chai Mīkini: Hoʻohui i ʻekahi kīʻaha kīʻaha chai, 1/2 kīʻaha waiū nonfat a me 1 mau punana meli.

1 ʻāpana kiwi

Heluʻai pono: 411 calories, 11% momona (5 g; 1 g māʻona), 80% carbs (82 g), 9% protein (9 g), 8 g fiber, 212 mg calcium.

ELIMA LUNAKI

1 Pākuʻi ʻia ka Trout ma Pumpernickel: Whisk pū i hoʻokahi punetune punetune momona me ka mayonnaise a me 1 teaspoon i kēlā me kēia dill hou a me ka horseradish; hohola ma ka 1 apana berena pumpernickel; luna me 3 auneke puhi i puhi ʻia, 1/4 kīʻaha kaka liʻiliʻi i kālai ʻia i ka kukama a me ka ʻāpana ʻelua o ka berena.

1 ʻokiʻoki ʻia i ka ʻomeka beefsteak kōmato me ka ʻekahi ʻoka wīlua balsamic

ʻAlani ʻalani

Nutrition Score: 451 calories, 15% fat (7.5 g; 2 g saturated), 60% carbs (68 g), 25% protein (28 g), 11 g fiber, 276 mg calcium.

2 Mākala Lentil mehana: Hoʻohui a19-auneke hiki iā Progresso 99% Fat Lentil Soup a me 1/2 kīʻaha kīʻaha palaoa i hoʻomoʻa ʻole koke ʻia i loko o ke pola a me ka hawewe i 5 mau minuke; e kū no 5 mau minuke; e hoʻonui i 1/4 kīʻaha i kēlā me kēia kāloti ʻokiʻoki a me ka pepa bele ʻōmaʻomaʻo, 1 punetune ka vineka waina ʻulaʻula, ka paʻakai a me ka pepa; kiola me ka ʻōpuʻu. E lawelawe ma 2 lau letus ʻulaʻula.

1 pā lāʻau paʻa hau (Dole a i ʻole Edy's)

Heluʻai pono: 555 calories, 10% momona (6 g; 0 g saturated), 72% carbs (100 g), 18% protein (25 g), 18 g fiber, 30 mg calcium.

3 Saladi Salad: Hoʻohui 6-auneke hiki i salemona, 1/4 kīʻaha ʻoniʻoni ʻokiʻoki ʻia, 2 punetēpō mayonnaise momona-ʻole a me 1 teaspoon Dijon; hui maikaʻi a lawelawe ʻia ma luna o 2 kīʻaha keiki lau spinach.

2 ʻoki palaoa rai (ʻo Beefsteak Hearty Rye) i kī ʻia me 2 mau punetēpu momona-māla ʻaila kirimina

2 plum

Heluʻai pono: 477 calories, 22% momona (11.6 g; 2.5 g māʻona), 47% carbs (56 g), 31% protein (37 g), 7 g fiber, 675 mg calcium.

4 Soy BLT: Microwave 4 ʻāpana soy bacon (Lightlife Smart Bacon) e like me ke kuhikuhi ʻana o ka pūʻolo (a hiki i ka ʻāʻī); hohola i 1 ʻāpana palaoa palaoa holoʻokoʻa (Wonder Good Hearth Stoneground 100% Whole Wheat) me 2 teaspoons soy mayonnaise (Vegenaise); luna me ka puaʻa moa, he mau lau lettuce ʻulaʻula ʻo Boston a i ʻole Romaine, 3 ʻāpana tōmato a me ka ʻāpana ʻelua o ka berena e hana i kahi sanwiti.

1 ʻoki manga

Heluʻai pono: 377 calories, 23% momona (9.6 g; 1 g māʻona), 60% carbs (57 g), 17% protein (16 g), 7 g fiber, 121 mg calcium.

5 ʻO ka chili ʻeleʻele (Health Valley, 2.36-auneke pūʻolo, e hāʻawi ana i 15 auneke ke hoʻomākaukau ʻia)

1 ʻōwili palaoa holoʻokoʻa (Hina ʻAno)

1 kīʻaha kīʻaha Romaine lettuce me 1/4 kīʻaha kāpī ʻulaʻula a me 2 punetēpu me ka ʻaila momona a i ʻole ka tī tī polū (Wish-Bone)

1 kāpīpī ʻia me 2 teaspoons me ka wai lime hou i ʻomi ʻia

Nutrition Score: 584 calories, 4% fat (2.6 g; 0 g saturated), 78% carbs (114 g), 18% protein (26 g), 19 g fiber, 249 mg calcium.

ELIMA MAKANI

1 ʻO Salmon Poached me ka Lemon-Caper Sauce: i loko o kahi ipu nui, e uhi i kahi ʻāpana salona 5-auneke me ka wai. E hoʻolapalapa, hemo koke mai ka wela; e ku no 10 minuke. Hoʻokahe; pahu hau. I ka wā e mākaukau ai e lawelawe, e hoʻokuʻi pū i ka 1/4 kīʻaha ʻaʻole momona kirīmi kawa, 2 punetēkē i kēlā me kēia wai lemona hou a me nā capers i hoʻokahe ʻia, ka paʻakai a me ka pepa; puna soka ma kahi o salemona.

1/2 kīʻaha kuke i ka raiki ʻeleʻele koke (ʻAnakala Ben's)

1 kīʻaha puaʻa mahu

Heluʻai pono: 504 calories, 19% momona (10.4 g; 1.9 g saturated), 45% carbs (57 g), 36% protein (45 g), 8 g fiber, 410 mg calcium.

2 ʻO Gazpacho Me ka Lump Crabmeat: I loko o kahi mea kāwili a meaʻai paha, purée a kokoke i ʻoluʻolu (waiho i kahi ʻāpana nui aʻe) 2 mau ʻōmato ʻoki, 1/2 kīʻaha wai kōmato, 1 / ʻumeke bele ʻōmaʻomaʻo, 1/3 kīʻaha ʻoki kūkamo, 1 kālika kālika , 2 teaspoon ʻokiʻoki i ka cilantro hou, 1 teaspoon chili pauka, a me 1/4 teaspoon i kēlā me kēia paʻakai a me ka pepa. E ninini i loko o kahi pola pāpaʻu; luna me 1/3 kīʻaha hou a hiki i ka kēpau (6 auneke) crabmeat.

1 ʻōwili palaoa holoʻokoʻa (Oven kūlohelohe a i ʻole kūleʻa hale kūʻai kūloko) me 2 teaspoons trans-fat-free light margarine (hoʻohiki)

2 kīʻaha i kāwili ʻia i nā greens i kāwili ʻia me 2 punetēpō pākahi: haki ka feta crumbled (hoʻoliʻiliʻi-momona inā hiki iā ʻoe ke ʻike) a me ka ʻaihue Catalina momona ʻole (Kraft)

Nutrition Score: 437 calories, 26% fat (12.5 g; 6 g saturated), 45% carbs (49 g), 29% protein (32 g), 11 g fiber, 407 mg calcium.

3 Spaghetti Bolognese (ʻike i ka papa kuhikuhi e pili ana)

1 kīʻaha kēlā me kēia ʻāpana zucchini a me ka ʻōpala melemele (ʻai maka a i ʻole microwave ma ke kiʻekiʻe no 2 mau minuke); hoʻohui i ka paʻakai a me ka pepa.

Heluʻai pono: 411 calories, 14% momona (6.4 g; 1 g māʻona), 66% carbs (68 g), 20% protein (21 g), 13 g fiber, 113 mg calcium.

4 Millet-Quinoa-Cashew Kugel Me Apple-Balsamic Drizzle (e nānā i ka meaʻai pili)

2 kīʻaha mahu broccoli, 2 punetēpō i kuke ʻia i ka soybeans (Cascadian Farm, ma ke alaloa o ka pahu hau), hoʻolei ʻia me

1 kahi teaspoon aila ʻoliva, paʻakai a me ka pepa.

Heluʻai pono: 592 calories, 31% momona (20.4 g; 3.8 g saturated), 52% carbs (77 g), 17% protein (25 g), 16 g fiber, 234 mg calcium.

5 Sweet Pea a me Onion Risotto (e nānā i ka mea'ai pili)

ʻO ka crostini kōmato i hoʻomoʻo ʻia e ka lā: ʻO ka nui o ka palaoa kāwili ʻia i kāwili ʻia me 2 teaspoons pesto kōmato i hoʻomoʻo ʻia e ka lā (Contadina)

Kaʻai pono: 498 calories, 28% momona (15.5 g; 5.5 g momona), 59% carbs (73 g), 13% protein (16 g), 7 g fiber, 105 mg calcium.

ELIMA SNACKS

1 5 pahū palaoa holoʻokoʻa i hoʻemi ʻia i ka momona (Reduced Fat Triscuits) me 1 auneke paʻakai mozzarella puhi.

Heluʻai pono: 153 calories, 36% momona (6 g; 3 g saturated), 43% carbs (16.5 g), 21% protein (8 g), 3 g fiber, 190 mg calcium.

2 Huaʻa Huaʻai Kalima: E hui pū i 1/2 kīʻaha i kēlā me kēia cubed honeydew melon, nā ʻālani alani a me nā hua waina ʻulaʻula, 1/2 kīʻaha haʻahaʻa vanilla yogurt (waiwai a soy) a me 1 teaspoon mint ʻoki ʻia.

Heluʻai pono: 224 calories, 8% momona (2 g; 1 g māʻona), 81% carbs (45.5 g), 11% protein (6 g), 3 g fiber, 247 mg calcium.

3 1/2 kīʻaha lowfat hale kuke i hui pū ʻia me 1 teaspoon maloʻo maloʻo i kāwele ʻia (Hidden Valley Ranch); e lawelawe me 2 mau ʻōpala fennel a me 5 kāloti pēpē.

Heluʻai pono: 133 mau calorie, 11% momona (1.6 g; 1 g māʻona), 42% carbs (14 g), 47% protein (15.5 g), 4 g fiber, 123 mg calcium.

4 Ua hoʻomākaukau ʻia he ʻeke 1 tofu miso sup (Kikkoman) me 4 mau lāʻau berena sesame (Barbara's Bakery)

1 pahu lāʻau cinnamon-raisin granola bar (Kellogg's)

Nutrition Score: 128 calories, 19% fat (2.7 g; 0 g saturated), 64% carbs (21.4 g), 17% protein (5.5 g), 1 g fiber, trace calcium.

5 3 mau kuki hua ʻaila ʻaila momona-ʻole (Pepperidge Farm) me 1/2 kīʻaha raspberry sorbet (Häagen-Dazs)

Heluʻai pono: 240 calories, 0% momona, 97% carbs (58 g), 3% protein (1.8 g), 1 g fiber, 0 mg calcium.

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