E hana i kaʻai me ka hoʻohuliʻoleʻana i ka umu
ʻO wai ka manawa - aʻo ka makemakeʻole paha e kū ma luna o kahi kapuahi wela? E hoʻolālā i kēia mau kīʻawe pūnaewele,ʻaʻohe meaʻai ma ka wāʻole! ʻAʻohe meaʻai maikaʻi loa Meal prep. Eia nāʻehā o kaʻu mea punahele punahele punaheleʻole a me kaʻaina ahiahi. (FYI:ʻO nā mea hoʻomalu i kāpaeʻia he mea ola ola!)
ʻO ka hua Helene Glad i loko o kahi kālepa
He mea maʻalahiʻole kaʻaiʻana i kēia meaʻaiʻole ka meaʻai. E hoʻopiha i kahi lālani o ka pahu makai a paʻi iā lākou i loko o ka pahu hau hau, a laila hopu i kahi e hele i ke kakahiaka. He mea ola maikaʻi nā Mason i kahi meaʻai maikaʻi loa. Eia ke kumu ! ʻAʻole pilikia ka olakino!
1. I loko o kahi ākea, ka'enemene-quart-size, e hui i 2 punetēpuni ka waina ulaula waina vinaigrette, 1/2 kapu kope kūkeke, 1/2 kīʻaha kolamu pahinu, a me 2 punetēpē'okene kaʻina.
2. Kū i luna i 4 mau ounce i kāluaʻia a me ka umauma lūlū liʻiliʻi, 2 punetēpē i ka mea i hoʻopiliʻia i ka momona i hoʻemiʻia, 1 punetēpē kalamata kaʻaila a me nāʻoliva uliuli, a me 2 2/2 teaspoons lettuce romaine. E uhi a hoʻopiʻi.
3. I ka wā e mākaukau aiʻoe eʻai, e lūlū i ka'ōmole, a me ka poho i loko o kekahi ipu nui (aiʻole eʻai pono i ka pahu)!
Ka hopenaʻokoʻa: 286 kaloni, 10.5g ka momona momona (2g noho momona), 800mg sodium, 15g kāpili, 4g fiber, 7.5g sugars, 35g protein
ʻO Thai-Style Noi-Cook Stir-Fry
E lawe i ka "fry" mai ka ululāʻau me kahi mea hoʻokūkū. He hoʻololi nuiʻo ia me kahi momona momona. ʻO ka meaʻoi aku,ʻo ia kahi'ōkiō uila e hoʻopakele ai i ka manawa kuke!
Hoʻopauʻia i ka meaʻai'aniko Pākīlani me ka hui pū me nā add-ins maikaʻi,ʻo ia ka meaʻai loa! (Confession: I kekahi manawa eʻai au iʻelua lawelawe i ka manawa hoʻokahi.)
1. Kuʻuna nui 1/4 kapu Pāʻani pīpī pīpī pīpī pāpale pīpī a me ka mihī, 2 punetēpē i hoʻohanaʻia i ka wīne raiki, a me ka teaspoon teaspoon keke.
2. I loko o kekahi pola nui, e hui i kahiʻeke 12-ounce (e pili ana paha i 4 mau kapu) broccoli cole slaw, 10 ounce i kukeʻia a me ka'ōpū o ka moa lūlū'āpanaʻeleʻele, 2 kapu a ke kope o ka pī (halved), a me ka 1/4 cup cilantro cila.
3. E hoʻopili i ka paʻakai i ke kīʻaha nui a hoʻolei i ke kapa. E uhi a hoʻopiʻi a hoʻonāukiuki a liʻiliʻi ma kahi o 15 mau minuke.
1 / 4th of recipes (about 1 1/2 cups): 165 calories, 3g ka nui o nā momona (0.5g ka momona), 440mg sodium, 14g kāpili, 4g fiber, 7g sugars, 22g protein
ʻO ka huaʻaiʻo Fruity Tuna
Hoʻomaopopo pinepineʻia ka saladi i ka momo mayo-akāʻaʻole kēiaʻano hoʻonina-i luna! ʻO ka hanaʻana i ka hua,ʻo ia ka pale salala maikaʻi i hoʻopihaʻia.
1. I loko o kahi pahu mea me kahi poʻi, e hoʻonani i ka'ōmole 2.6-'anea i ka wai, 1/4 kapuʻawaʻawa'ōpiopio, 1/4 kapu hapa waina huaʻole halved, 1/4 kapu kukui kūkā, 2 punetēpē i nā huakoki maloʻo maloʻo, a 1 1/2 teaspoon ka mayonnaise māmā. Hoʻohui maikaʻi.
2. Ma mua o kaʻaiʻana,ʻo nā kīʻahaʻehā i piha me kaʻanuʻu tuna. Inā makemakeʻoe, e hoʻohemo me ka vinaigrette balsamic maikaʻi.
Ka hoʻopiʻi piha: 275 calories, 8g ka momona momona (1g noho momona), 477mg sodium, 33g kāpili, 6g fiber, 22.5g sugars, 21g protein
ʻO ka pale Bean Bean a me'Avocado Turkey
Hoʻopiliʻia ke keokeo ulaʻula no nā tortillas kiʻekiʻe. Hiki iāʻoe ke hoʻohui i nā meaʻai hou ma loko o kahi kāwili ma kahi kū'ē i kahi sandwich.
1.ʻOhu nui kahi 3 punetēpē ke kope i nā pīniʻeleʻele (wili a holoiʻia). E hoʻonui i 1 auneke (e pili ana i 2 punetēpona) i ka pākoki a me ka pākī o ka meaʻono wela (aʻoi aʻe paha keʻono). Hoʻohui maikaʻi.
2. I loko o ke kīʻaha liʻiliʻi, e hoʻoulu i ka pahu 1/4 piha i ka palaoa a me ka teaspoon lime.
3. E kau i ka'ōpala-nui ka palaoa'alapalapa kiʻekiʻe-tortilla (110 mau calories aiʻole lalo) ma luna o kahi pāpale. E hohola i ka pīkī-avocado ka hui ma waena o ke kikowaena. ʻO ke kiʻekiʻe me 2 auneke (e pili ana i 4 mau'āpana) sodium-liʻiliʻi 97% i ka 98% o ka umauma turkey-momona momona, ka lime-coleslaw mix, a me 2 punetēpē'ōmato.
4. Eʻoni ma nāʻaoʻao o ke tortilla a'ōwili mau i ka'ōwili.
Ka hopenaʻokoʻa: 258 calories, 7.5g ka momona momona (1g i momona), 775mg sodium, 35.5g mau kiʻikuʻu, 10.5g fiber, 3.5g sugars, 21g protein
Bonus: E ho'āʻo i 5 maʻalahi,ʻaʻohe kaʻina hoʻomaha !
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!