ʻO kāu papaʻai papaʻai kaumaha hou

Anter

• Nānā no

3 HUAHI

1 1/2 kīʻaha All-Bran cereal i hui pū ʻia me 1/2 kīʻaha Total cereal a hoʻopaʻa ʻia me 1/2 kīʻaha waiū momona ʻole a me 1/2 kīʻaha strawberries i ʻoki ʻia.

1 ʻoki i ka toast-palaoa āpau me 2 teaspoons e hoʻoliʻiliʻi ʻia me ka waiūpī pīni momona

Nutrition Score: 352 calories, 15% fat (6 g; 1 g saturated), 68% carbs (60 g), 17% protein (15 g), 17 g fiber, 531 mg calcium, 18 mg iron, 631 mg sodium.

2 2 wīwī huapalaoa piha i hoʻopaʻa ʻia me ka syrup maple punetune hoʻokahi

1 ʻoki papaya

Heluʻai pono: 455 calories, 10% momona (5 g; 1 g māʻona), 84% carbs (96 g), 6% protein (7 g), 13 g fiber, 139 mg calcium, 1 mg iron, 421 mg sodium.

3 ʻO Apricot-Cinnamon Oatmeal: Hoʻohui i loko o kahi pola palekana microwave 3/4 kīʻaha kīʻaha kuke ʻole, 1 1/2 mau kīʻaha nonfat waiū, 1 pīkī a paʻi ʻia i ka ʻapelika, a me 1/2 teaspoon ke kinamona; microwave ma ke kiʻekiʻe 2 minuke, a hiki i ka wai.

1 kīʻaha cantaloupe cubed

Kaʻai pono: 437 calories, 10% fat (5 g; 1 g saturated), 68% carbs (74 g), 22% protein (24 g), 9 g fiber, 521 mg calcium, 4 mg iron, 207 mg sodium.

3 AINA AINA

1 Hummus Sandwich: Hoʻohui i loko o ka mea hui 15-auneke ka garbanzo beans (drained), ka hapalua o ka 15-auneke pīni keʻokeʻo (hoʻoheheʻe ʻia a holoi ʻia e wehe i ka paʻakai), 2 punetēpē tahini, 1 clove garlic, 1/4 kīʻaha wai a me ka wai. 1 punetune wai lemon hou; hoʻomaʻemaʻe a maʻemaʻe. E hohola i 1/4 kīʻaha o ka hui ʻana ma 1 ʻāpana o ka palaoa palaoa piha; luna me 2 ʻāpana ʻōmato, 2 lau letus ʻulaʻula a me ka ʻāpana ʻelua o ka berena (e waiho i ka hummus i loko o kahi pahu i hoʻopaʻa ʻia i loko o ka friji).

1/3 kīʻaha soybeans i hoʻolapalapa ʻia (edamame), pale ʻia a hoʻowali ʻia me ka paʻakai 1/4 teaspoon

2 ʻalani mandarin a i ʻole 1 ʻalani

Heluʻai pono: 513 calories, 21% momona (12 g; 2 g saturated), 55% carbs (71 g), 24% protein (31 g), 18 g fiber, 387 mg calcium, 10 mg iron, 932 mg sodium.

2 Pinto Bean Salad With Tuna: Hoʻohui i loko o ke pola he 15-auneke hiki ke pinto i nā pīni (holoi ʻia a ninini ʻia),

8-auneke hiki keʻoki i nā pīni ʻōmaʻomaʻo (holoi a ninini ʻia), hiki i ka 6-ʻuneke ke kuhi (ninini ʻia), 2 punetēpō e kuʻi ʻia i ka pepa ʻulaʻula i hoʻomoʻa ʻia (mai ka ʻeke 7-auneke), 1 ka punetune ka vīneina ʻulaʻula, a me ka paʻakai a me ka pepa ʻeleʻele e ʻono . E mahele i ka hapalua; e mālama i ka hapalua no kekahi lā.

Hoʻomoʻa ʻia i nā ʻoka palaoa me Guacamole: ʻokiʻoki i 1 tortilla kulina i ʻehā mau wedges a hoʻolilo i nā wedges i kahi pā palai; e hoʻomoʻa i 400 ° F no 5 mau minuke, a hiki i ka'ō'ō a me ke gula; hoʻokaʻawale. Hoʻohui i loko o ka mea kāwili a mea hoʻomākaukau meaʻai paha 1 peeled a pitted avocado, hiki i ka hapalua o ka 15 auneke ke hiki i nā pīni keʻokeʻo (ninini ʻia), 1 punetune o ka wai lime hou a me 1 kālika kālika. Purée a aneane ʻoluʻolu; e hoʻoulu i 1 punetēpē i kāhi ʻia i ka cilantro hou; ke kau eʻono me ka paʻakai a me ka pepa. E lawelawe i 1/4 kīʻaha guacamole me nā kīkī a mālama i koe he 3/4 kīʻaha guacamole no ka ʻaina awakea ʻeke ʻeke ʻo King Mackerel a i ʻole Trout Enchilada ma ka ʻaoʻao 164 (kūʻai i loko o kahi pahu i sila i loko o ka friji).

Nutrition Score: 469 calories, 25% fat (13 g; 3 g saturated), 45% carbs (53 g), 30% protein (35 g), 17 g fiber, 185 mg calcium, 7 mg iron, 89 mg sodium.

3 ʻO Vegetarian Turkey Sandwich: ʻO ka ʻāpana 1 nui o ka berena palaoa piha me 1 ʻeke kōkeke meli a i ʻole Dijon mustard, 2 auneki soy turkey, 3 ʻāpana kukama, 1 lau lettuce ʻulaʻula a ʻelua ʻāpana berena.

8-auneke pahu yogurt haʻahaʻa momona (kekahi ʻono)

1 ʻāpana kiwi

Nutrition Score: 462 calories, 8% fat (4 g; 2 g saturated), 67% carbs (77 g), 25% protein (29 g), 9 g fiber, 623 mg calcium, 2 mg hao, 748 mg sodium.

3 AINA AINA

1 Kasha a me ka Pasta me Lemon Pesto (e ʻike i ka meaʻai pili)

1 kīʻaha lau pēpē spinach i hoʻopaʻa ʻia me 2 mau ʻāpana tōmato a me 1 punetēpē i ka lole Italia momona ʻole.

Nutrition Score: 467 calories, 30% fat (16 g; 3 g saturated), 56% carbs (65 g), 14% protein (16 g), 8 g fiber, 160 mg calcium, 4 mg iron, 775 mg sodium.

2 ʻO Salmon Gingered Me Quinoa a me Swiss Chard (ʻike i ka papa kuhikuhi e pili ana)

ʻO ka ʻōpae Acorn Steamed: ʻO ka hapalua o ka ʻōpala acorn a wehe i nā hua; e hoʻonoho i kahi ʻaila ʻoliva he 1 i kēlā me kēia hapalua a hamo i ke kapa; kau i loko me ka paʻakai a me ka pepa; kau i nā hapalua, ʻokiʻoki i ka ʻaoʻao i luna, i loko o kahi kīʻaha uila-palekana a uhi ʻia me ka wahī palekiko; hawewe ma 5 mau minuke kiʻekiʻe, a palupalu; e kū i 5 mau minuke ma mua o ka lawelawe ʻana. E mālama i kekahi hapa no ka ʻaina awakea o ka lā ʻapōpō.

Heluʻai pono: 461 mau calori, 25% momona (13 g; 2 g māʻona), 49% carbs (56 g), 26% protein (30 g), 12 g fiber, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 King Mackerel a i ʻole Trout Enchiladas (e ʻike i ka meaʻai pili)

Laiki Cumin: Hoʻohui i loko o ka pola kīʻaha uila Uhi me ka ea a me ka hawewe ma 5 mau minuke kiʻekiʻe; e kū no 5 mau minuke; fluff me kahi kō.

1 kīʻaha uahi broccoli raab a i ʻole nā ​​pua pua broccoli

Nutrition Score: 645 calories, 31% fat (22 g; 5 g saturated), 44% carbs (71.5 g), 25% protein (40 g), 20 g fiber, 231 mg calcium, 3 mg iron, 1,958 mg sodium.

3 SNACKS

1 7 Hoʻoemi-Fat Triscuits me 2 auneke soy cheese, 10 kāloti pēpē

Nutrition Score: 232 calories, 12% fat (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-auneke pahu soy yogurt, 1 auneke almonds blanched

Nutrition Score: 299 calories, 39% fat (13 g; 1 g saturated), 46% carbs (34.5 g), 15% protein (11 g), 6 g fiber, 100 mg calcium, 3 mg iron, 40 mg sodium.

3 1/2 kīʻaha ice cream vanilla haʻahaʻa a i ʻole yogurt paʻa, 1 kīʻaha hua waina ʻulaʻula

Nutrition Score: 273 calories, 10% fat (3 g; 2 g saturated), 77% carbs (52.5 g), 13% protein (9 g), 2 g fiber, 251 mg calcium, 1 mg hao, 60 mg sodium.

Nānā no