No ka hakakāʻana i nā munchies i waena o ka palaoa,ʻo ka mea maikaʻi loa ke hanaʻia e hiki ke loaʻa i kahi pōʻai pūmua . Akā,ʻaʻole e loaʻa wale i kahi meaʻai hoʻokipa nui. Eia nā'āpanaʻeonoʻeono-nui.ʻAʻole lākou e kau i nā paona.
ʻO kahi'āhuaʻeke (aka Microwave Egg Scramble)
E hoʻomaka kāua me kahi'ōmaʻomaʻo: ka hua puaʻa. ʻAʻole pahaʻoe e noʻonoʻo i kahi huapalapala o ka hua manu e like me kahi meaʻai, akā ke hoʻohiki nei mākou iāʻoe he maikaʻi maikaʻi loa ia.
Ke aho i loko o nā calories, kiʻekiʻe i loko o ka protein, a me ka maʻalahi hiki ke hana. ʻO nā mea āpau āu e noi aku ai mai kahi pōpō!
Eia ka hana. Hoʻomaka me kahi pahu uila me ka mīkiniʻeleʻele a me ka wīwīʻana me ka pulupuluʻole. E hoʻonui i kahi 3/4 kapu hua'iliapu a me ka momona momona waiʻole e hoʻopiliʻia, a me kāu mau meaʻoliʻoli punahele. ʻO Microwave no 1 1/2 mau minuke. E hoʻolālā i loko o ka punetena o ka liʻi momona momona, ka mīkiniʻohana no hoʻokahi minuke hoʻokahi, a me ka'āpana hoʻonā kūila maikaʻi loa me ka 120 mau calories a me 20 grams o ka protein. E nānā i nā kiko'ī i ka pehea e alakaʻi ai me nā manaʻo no nā kānana maikaʻi!
Pākī Pipi
ʻO ka'āpana'ōpiopio a Pau i hoʻopau loaʻia. A 2-oz. ʻO ka lawelawe (e pili ana i 2 - 4 mau) he 13 grams o ka protein a he 60 calories wale nō -ʻo ia ka pilamua nui no kahi kālā hoʻolimalima kelepona! I nā sodium-counters: E nānā i nāʻano sodoma-kaumāmā a me nāʻano kīʻole-paʻakai.
Eʻai pono paha iā lākou a kāʻei paha iā lākou i nā'ōkō'ākō, aiʻole ia e'āpala i nā'āpana no kahi huelo.
No ka'ōpala nui aku, e kāpili i nā palani e pili ana i kahi lāʻau o ka māmā mozzarella: E lawe mai i kāu kīʻaha i ka nui o 120 mau calories a me 20 grams o ka pilina. E kūkā kamaʻilio e pili ana i kahi pōʻaiʻoluʻolu!
Kōkua: E mālama i kahi'āpana o nā pipi puaki ma ke keʻena hauhā no kahi kohoʻana i ke ahiahi. Heʻoi aku ka maikaʻi o ka pāʻani ma mua o ka hahauʻana i ka mīkini kūʻai.
ʻO Nonfat Greek Yogurt
Ua lohe pahaʻoe he nui aʻe ka pilina o ka yogurt Helene ma mua o kaʻano maʻamau, akā, uaʻikeʻoe he 5.3-ʻo. Aia ka pahu i 16 grams o ka protein? ʻoiaʻiʻo! A aia wale nō 100 calories. E hōʻoiaʻiʻoʻoe e loaʻa ana ka'eneʻena o ka momona he 0. ʻO ka momona piha piha kaʻoi aku i nā calories. E ho'āʻo i kekahi o nā mea hou likeʻole 100 mai Chobani, e like me ka Hua Strawberry a iʻole Mixed Red Berry. A iʻole e hana i kāu mau meaʻoluʻolu ma ka home me ka mix-ins .
ʻO ka'ōwiliʻo'Egg Whites
ʻO ka pīpī piʻi he mau pūnaewele pūnaewele i ko lākou pono pono'ī (aia he 3.5 grams o ka protein i loko o nā hua manu he 17-ʻeleʻele). A inā paʻakikīʻoe i ka puhiʻana iā lākou aʻokiʻoki i ka hapalua, lilo lākou i moku kūpono no ka mālama paʻaʻana i ke kīpona. E pākuʻi i nā yolks a hoʻokuʻi i hoʻokahi kōpune kaʻelua paha o kāu mea makemake loa. He nui ka humu a me ka hummus no ka mea ua hoʻonui lākou i ka hoʻopiha i ka momona i ke kīʻaha, aʻo ka salsa kekahi mea koho'ē aʻe no ka mea he hāʻawi ia i nā meaʻai nui no nā calorieʻuʻuku. Kōhi:ʻAla a puhi i nā hua manu heʻumi ma ka hopena pule, a e loaʻa iāʻoe nā'ākena'ākau i ka mākaukau i nā pule a pau.
ʻO Jerky
Ua halaʻo Jerky ma waho o ka pipi ... aia kahi'āhiʻona'āpīʻai i laila ma nā kumukū, puaʻa, moa, a me nāʻano vegan. Hana ia i kahi pōʻai pōpilikia paʻakikī no ka mea he hale paʻa ia, portable, a heʻono loa!
E mālama pono i kēlā mau meaʻai kūpono, akā, no ka mea, ua hoʻokomoʻia kekahiʻano me ka mea momona momona. Ke kumu ma ka helu? ʻO Bacon Jerky. E nānā i kahi 1-oz. e lawelawe ana me kahi 80 calories a me 10 grams o ka protein. ʻO kekahi o kā mākou mau punahele punahele i kēia manawa,ʻo Snackin Snap, Krave Jerky, aʻo Lorissa's Kitchen.
Pale Paina me 200 Calories a'Aʻiliʻi paha
ʻO kahi pāʻonaʻai kīpona i loaʻa i loko o ka protein e hiki ke lilo i kahi koho akamai a maikaʻi, akā e noʻonoʻo e pili ana i kāu koho. E heluhelu mau i nā inoa pono. ʻO nā pani iʻoi aku ka nui o 350 calories! E nānā i kahi me kahi 200 calories a ma kahi o 10 grams o ka protein. Nā pane maikaʻi inā loaʻa iā ia he mau grams o ke fiber.
ʻO kekahi o kā mākou mauʻoihana kiʻekiʻe he Quest Double Chocolate Chunk bars and Luna Protein bars. Pili lākou me kaʻaʻa, akā, hoʻokomo i kahi momona momona.
I ka'ōleloʻana o ka pilikino, eʻike i ka hiki ke kōkua ka lepo lepo i ka poho kaumaha .