1 - Fresh Fruit a me Greek Yogurt
ʻAʻole hiki ke maʻalahi kēia. E hoʻopili wale i ka 5.3-'el. ka pahu pahu momona free-fat free Greek yogurt i loko o ke pola, a me ka top me 3/4 kapu raspberry, 1/2 kīlaʻi Fuji apple, 1/4 oz. (e pili ana i 1 tbsp.) nā papa liʻiliʻi, a me 1 tsp. me ka hapaluaʻene-me kaʻalima makaleka.
(264 kaloni, 6.5g momona, 59mg sodium, 37.5g kopa, 8g fiber, 26g sugars, 16.5g protein)
Hoʻololi i kēia: No ka hoʻohiwahiwaʻana o ka wela, hele me ka peach yogurt, ka pineapple, ka mango, ka niu a me ke keʻokeʻo laka keʻokeʻo. Ua like ia me kaʻaina no ka kakahiaka kakahiaka. ʻO kekahi koho'ē aʻe? E hoʻohana i ka puaʻa momona liʻiliʻi me ka meaʻala-ʻole kalo i kahi o ka yogurt.
5 E hana i kahi meaʻai no Shake Up Your Diet
2 - Fruity Green Smoothie
Ua hopohopoʻoe e ho'āʻo i kahiʻoluʻolu i hui pūʻia me nā momona? Maiʻole. He meaʻono kēia. Hoʻohui pono i hoʻokahi kīʻaha kapu, 1 kapu i nā peaches maloʻo (pāhaʻiʻia), 1/2 kīʻaha pīni i ka maile, 1/2 pūmele vanilla soymilk, 1/2 kīʻaha punahele free vanilla Greek yogurt, a me 1/2 cup crushed ice (or 3 -4 mau pahu hau). E hoʻopiliʻia, ae hoʻokuʻu i lalo.
(281 calories, 1g momona, 134mg sodium, 51.5g mau kiʻikuʻu, 5.5g fiber, 36.5g sugars, 19.5g pūmua)
Hoʻololi i kēia: Ke manaʻo nei i ka mea e ola ai? E hoʻohana iā kale ma kahi o ka'ōina! A laila, hoʻopili i nā mea kanu pālahalaha ma kahi o nā peaches a me ka maiʻa.
ʻO nā manaʻo haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa-haʻahaʻa
3 - Nānā Oatmeal Palena
Ma mua o kaʻailaʻana i kāu oats i ke kakahiaka, e ho'āʻo i kēia no-kuke i ka pō. I loko o ka ipu kukui a ipu paha, e hui pū me 1/2 kīʻalo kahiko, 1/2 cup nonillered almond milk, 1/4 tsp. ka huamona, ka mea hoʻolāʻauʻalo-calorie, a me ka pahū o ka paʻakai. A laila, e uhi wale a hoʻolālā no nā hola he 8 wale nō, a hiki i ka māmāʻana o ka oats a paʻa i ka hapa nui o ka wai. I ke kakahiaka, e hoʻonohonoho i ka oatmeal me ka 1/2 cup non-free vanilla Greek yogurt a me 2/3 cup sliced strawberries.
(322 calories, 4.5g momona, sodium 144kg, 51.5g kopa, 6.5g fiber, 19g sugars, 20.5g pūmua)
E hoʻololi i kēia: E ho'āʻo i ka mea'alakiniko i kahi o ka kinamona, ka huakani'atika ma kahi o vanilla, a me ka maiʻa'alaʻula ma mua o nā kumulāʻau. E mālama i ka kinamona, akā, e hoʻohana i ka huakiko peach a me nāʻalani mandarin.
Pehea e hana ai i ka ulu o Oatmeal
4 - Lulu 'n Lox
Makemake i ka manaʻo o nāʻeke a me ka waipalapalapala, akā,ʻaʻoleʻo nā calories kāpene? E ho'āʻo i kēia kaʻina kakahiaka kakahiaka. E hohola i hoʻokahi kōpune o ka pīpī momona liʻiliʻi ma luna o 3 lau nui o ka līmū waina. E kāpīpī me ka 1/4 tsp. ʻole ka lemon-paʻi ka paʻakai, a me ke kiʻekiʻe me ka 2 o. lohiʻano kīhāʻula. E hoʻokuʻu i ka 1/4 kapu i ka'iliani rimikiʻulaʻula, kahi kukui'ōpiopio liʻiliʻi loa, a me 2 tbsp. Māhele i ka mīkini maʻamau. Hoʻomoʻa a hauʻoli!
(165 kaloni, 8.5g momona, 870mg sodium, 10.5g mau kiʻikuʻu, 2.75g fiber, 3.5g sugars, 15g pūmua)
Hoʻololi i kēia: Ke makemake nei i kēlā bagel? E nānā i nā'āpana bagel me nā calories he 110 a emiʻole. A laila ua hāmamaʻo ia, a piʻiʻia me ka maikaʻi.
Ka hoʻopihaʻana i nā manaʻo manaʻo kōkua no nā meaʻai kaumaha
5 - Ka Nui o ke Kele Cereal
Hauʻoli e pili ana i ka momona momona,ʻaʻole naʻe i ka lawelawe liʻiliʻi? ʻO koʻuʻano he nui nui me ka heluʻole i ka helu kāleka nui. Hoʻohui i 1 kīʻaha kīpala i ka palaoa, 1 kīʻaha kīlaʻauʻaila, 1/2 kīʻaha kulina i ka palaoa, a me ka 1/4 kapu i ka kānana pua fiber. E hoʻopiha i nā mea a pau me ka 1/4 kapu blueberries a me ka 1 kapu poli vanilla soymilk.
(286 kaloni, 3g momona, 253mg sodium, 60g kopa, 10g fiber, 12g sugars, 12g protein)
Hoʻololi i kēia: Eʻoki aku i nā hua no nā hua hou: kaʻohi mīpī,ʻo ka maila'ulaʻa, a iʻole nā'āpana kāpili. E hoʻohana i ka lālā palā e like me kāu kumu, a hoʻoulu i kahi palaoa liʻiliʻi ma keʻano o ka puffed. No ka pāmua e hoʻohuiʻia, e pāpale i kekahi paule vanilla pūlolo i loko o ka waiū.
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!