Uhlelo Lokudla Komzimba Wasebhishi luka-2013: Inyanga 1

-Delile

• Ukudla kwasekuseni
• Isidlo sasemini
• Imibono Ye-Snack Enempilo
• Isidlo sakusihlwa
• Ugwadule
• Buyekeza kwe-

Ukuthola isisu esicwebezelayo, amathanga amancane, ne-tush eqinile inqubo eyizingxenye ezimbili. Isinyathelo sokuqala siwumpetha wokunyakaza ohlelweni lwethu lokujima lwe-Summer SHAPE Up, kodwa uma ungakuvuseleli futhi lokho okudlayo, leyo misipha esanda kusikwa izohlala ifihlwe ngaphansi kongqimba lwamafutha. Faka lolu hlelo olwenziwe ngezifiso, olwenzelwe nguJackie Newgent, R.D., umbhali we 1,000 Amaresiphi anekhalori ephansi. Kugcwele ukudla okumnandi nokwanelisayo, kwenzelwe izidingo zakho (isibonelo, i-gluten-free, isibonelo, noma imifino) nendlela yokuphila (i-gourmet cook versus on-the-go-eater) -okhiye bobabili bokunamathela kuhlobo lwemithi nokubona imiphumela yesikhathi eside . Yidla cishe amakhalori angu-1,600 ngosuku ngokulandela enye yalezi zinhlelo zokudla futhi uzobe usulungele ukukhipha i-bikini entsha ngoSuku LweSikhumbuzo! Qhubeka izinyanga ezintathu (sizobe sihlinzeka ngezinketho zokudla okunempilo ngaphezulu ngakho-ke qiniseka ukuthi uphinde ubheke emuva!) Futhi ungalahlekelwa amakhilogremu ayi-10 noma ngaphezulu. Ulindeni? Ngena!

Ukudla kwasekuseni

Hlela ama-calories angu-370 kuya ku-400

IGOURMET

Isoseji kanye ne-Oat "Grits"

Izinkomishi ezi-1 cooked eziphekwe nge-oatmeal ezenziwe ngensimbi ezifakwe ushizi wezimbuzi othambile owu-1 ounce, utamatisi o-3 oqoshiwe osuswe elangeni, u-ounce osikiwe isoseji yenkukhu esivele iphekiwe, isipuni esingu-1 se-basil esisha kanye nopelepele omnyama omusha.

{400 AMAKHALALE}

I-GLUTEN-MAHHALA

I-Huevos Scramble [osesithombeni]

Iqanda elingu-1 kanye namaqanda amhlophe ama-2 akhiqizwe ngenkomishi engu-¼ yenkomishi ka-pepper ohlisiwe u-Jack cheese, inkomishi engu-¼ edayisi ukwatapheya we-Hass, nosawoti wasolwandle nopelepele omnyama ukuze ukunambitha; Ama-chips angama-6 ayi-gluten aluhlaza okwesibhakabhaka angenazipuni ezi-3 ze-pico de gallo; 2-ounce uphayinaphu wedge

{400 AMAKHALALE}

ABADLA IZIBALO

I-Skinny Scallion Bagel

Ibheyili kakolweni ethosiwe ethosiwe izacile efakwe izipuni ezingu-3 ushizi we-Neufchâtel, u-scallion ogayiwe, kanye ne-½ ithisipuni yembewu kasesame ethosiwe; Ijusi lesanqante lamabhodlela ayi-15.2-ounce nge-ginger elisanda kugaywa ukunambitha

{370 AMAKHALALE}

ON-THE-GO

I-Starbucks Isipinashi kanye ne-Feta Breakfast Wrap

kubhangqwe ne-grande (16-ounce) skinny (nonfat) iced caffe latte efafazwe ngesinamoni

{380 AMAKHALO}

Isidlo sasemini

Hlela ama-calories angu-430 kuya ku-470

IGOURMET

Ama-noodle aseThai Peanut Soba [isithombe]

Ama-ounces ama-2 aphekwe futhi apholile ama-soba noodle aphonswe ngezipuni ezintathu ze-Thai peanut sauce, ama-shrimp amancane ayi-10 aphekiwe, inkomishi engu-½ isikiwe obomvu obomvu, ½ inkomishi lisikiwe ikhukhamba lesiNgisi, ne-cilantro ukunambitha; cindezela i-lime wedge phezulu

{440 AMAKHALALE}

I-GLUTEN-MAHHALA

Isaladi yenkukhu yaseCalifornia

Ama-ounces angu-4 esifuba senkukhu ethosiwe exutshwe nebhilikosi eli-1 omisiwe, isipuni esingu-1 seyogathi yamaGreki engenalutho, izipuni ezi-2 ze-lowfat mayonesi, isipuni esingu-1 se-cider uviniga, isipuni esingu-1 samantongomane aqoshiwe, ingcosana yolwandle usawoti kanye ne-tarragon entsha ukunambitha; 1 isiqu sesilimo esidliwayo esinamagatsha anamanzi kanye namakhekhe erayisi angu-10 eceleni ukuze aqoqe isaladi

{430 AMAKHALALE}

ABADLA IZIBALO

Ipuleti laseMedithera

1 i-pita enkulu yezinhlamvu ehambisana nenkomishi engu-1 katamatisi we-cherry, ama-olives angu-6 e-Kalamata, i-cubed feta i-ounce engu-1, kanye nenkomishi engu-¼ ye-hummus

{430 AMAKHALALE}

ON-THE-GO

Isobho likabhontshisi omnyama we-Applebee

kubhangqwe nesaladi likaKesari

{470 AMAKHALALE}

Imibono Ye-Snack Enempilo

Khomba ama-calories angu-130 kuya kwangu-160

IGOURMET

I-Artichoke Heart kanye nesaladi ye-Pistachio

Izinkomishi ezi-2 zemilclun ziphonswe ngezinhliziyo ze-½ cup artichoke nama-pistachio ayi-15 agazingiwe; fafaza nge-1 ½ wezipuni we-raspberry vinaigrette

{140 AMAKHALA}

I-GLUTEN-MAHHALA

I-Edamame[isithombe]

¼ inkomishi enosawoti omncane, i-edamame eyosiwe

{130 KALORI}

ABADLA IZIBALO

Izaqathe kanye neHummus

Izipuni ezi-3 ezibabayo i-lentil hummus enezinqathe eziyi-8 zezingane

{160 AMAKHALALE}

ON-THE-GO

IPanda Express Veggie Spring Roll

{160 AMAKHALALE}

Isidlo sakusihlwa

Khomba amakhalori angama-420 kuye kwangama-460

IGOURMET

ICajun Salmon

Ama-ounces angu-5 ama-salmon asendle ahlikihlwe nge-¾ ithisipuni yesinongo se-Cajun kanye nezihlanga ze-asparagus ezingu-7 ezijikijelwa ku-1 ithisipuni yamafutha omnqumo, osiwe imizuzu engu-12 ku-400˚F; nikeza ngaphezu kwenkomishi engu-¾ yenkomishi yerayisi elinsundu lezinhlamvu ezimfushane ezinesipuni esingu-1 esigayiwe esisha kanye nesipuni esingu-1 sama-alimondi athosiwe; Hlobisa izinhlanzi ngesikhumba sikalamula ukunambitha

{460 KALORI}

I-GLUTEN-MAHHALA

Inyama Yenkomo YaseMpumalanga Ephakathi kanye Nesikwashi Kebabs

Ama-ounces ama-ounces ama-3 wenkomo yenkomo kanye no-squash ophuzi ophuzi ohlobo owenziwe nge-pinch sinamoni kanye ne-skewered; khonza eceleni kwe-1 inkomishi i-quinoa ephekiwe ephonswe ngamathisipuni ama-2 amantongomane kaphayini athosiwe, amathisipuni ama-2 mint aqoshiwe ne-1 ithisipuni lamafutha omnqumo; uhlobise ngombala kalamula

{450 AMAKHALALE}

ABADLA IZIBALO

UBell Pepper noBella Pizzette [isithombe]

1 i-pita ye-wholegrain pita egcotshwe 1 ithisipuni yamafutha omnqumo, ½ inkomishi ingxenye-skim mozzarella, ½ inkomishi esikiwe amakhowe e-bella, ½ inkomishi esikiwe obomvu no-green bell pepper, 1 u-anyanisi obomvu osikiwe (uhlukaniswe waba izindandatho), 1 usikwe kancanyana i-garlic clove, namathisipuni ama-2 uPecorino Romano; bhaka ku-450 ° F imizuzu engama-25 noma kuze kube yilapho ukhilimu

{460 KALORI}

ON-THE-GO

I-Olive Garden Lasagna Primavera Enenkukhu Eyosiwe

{420 KALORI}

Ugwadule

Khomba ama-calories angu-180 kuya kwangu-210

IGOURMET

UCaramel Sundae [isithombe]

½ inkomishi ye-nondairy vanilla eqandisiwe efriziwe egcwele isipuni esingu-1 esifudumele esinosawoti we-caramel sauce

{180 KALORI}

I-GLUTEN-MAHHALA

Ushizi namaCherries

1 inkomishi ama-cherries amasha ane-ounce elilodwa lisikiwe i-cheddar ebukhali

{210 AMAKHALALE}

ABADLA IZIBALO

Berry Delight

1 ½ izinkomishi ezisikiwe ama-strawberry aphonswa nge-1 ithisipuni uviniga omhlophe webhalsamu nethisipuni elilodwa le-agave umpe; Izikwele ezi-2-intshi (cishe i-ounce ngalinye) ushokoledi omnyama

{190 AMAKHALALE}

ON-THE-GO

Ijamba Juice Jazzy Java Chocolate Frozen Yogurt

{210 AMAKHALALE}

Buyekeza kwe-