1 - Broccoli Cole Slaw
Ināʻaʻoleʻoe i maʻaʻole i ka pupuhi broccoli, eia keʻano:ʻO kahi hui o nā kāpili kūpoki, kāloti, a me ka kāpelu, a heʻano maʻalahi ka maikaʻi. Ke puhiʻia a luhi ka mea, he mea hōʻailona kohu nui. Ke hoʻouluʻia me ka ulana pāpale, e hanaʻia kahi kīʻaha lima me ka pono pono o ka crunch. He ala maʻalahi hoʻi ia e hoʻonui i ka meaʻai . E huli i loko o ka'āpana huahana-hiki mai ia i loko o nāʻeke a me nā lāʻauʻili.
1 kapu: 25 calories, 0g momona, 25mg sodium, 5g mau kiʻikuʻu, 3g fiber, 2g sugars, 2g protein
2 -ʻAla Lean a Lean Meat
ʻO ka'ōpala o kaʻulu ka mea maʻamau i loko o nāʻohana he nui, akā,ʻo nā mea kūponoʻole, he mea momona. Ma nāʻano o ka pipiʻai honua, e nānā i ka poʻe i hōʻailonaʻia me ka inoa keu, me 4% momona a emiʻole. Hiki iā lākou ke kapa inoaʻia he 96% paʻa. I ka wā e hele mai ai i ka hopena, hele no nāʻano lean, me 7% momona a emiʻole (93% ulu). ʻOiai e ola ana ka pī'ā momona hou, manaʻoʻia e maloʻo loa,ʻo ia ke kumu ke hōʻike aku nei au i kaʻano lean.
4 u. ka pipi momona momona: 145 calories, 5g momona, 71mg sodium, 0g carbs, 0g fiber, 0g sugars, 23.5g protein
4 u. kahi kalo mahele o ka honua turkey: 160 calories, 7.5g momona, 92mg sodium, 0g carbs, 0g fiber, 0g sugars, 22.5g protein
3 - E hoʻomākaukau i nā mea kanu a me nā hua
Loaʻa iā mākou i kēlā mau manawa kahi e makemake ai mākou e hele me ka noʻonoʻoʻole, a ua maʻalahi ka hiki i kēlā me kēia mea e hele makaukau nei:ʻo ka maʻamau pinepine i nā pōpilikia e like me nā kuki a me nā kuki.
Loaʻa ka loaʻaʻana o nā huaʻona a me nā huaʻonoʻono eʻai i nā mea kūpono no kēia mau manawa, a me nā mea kīnā'ē aʻe pahaʻaʻoleʻoe eʻai . Ināʻoi aku ka nui o ka mea kūpono, kūʻai i nā momona a me nā hua i maʻomoʻia. Ināʻoi aku ka waiwai o ka kālā, kūʻai i ka waiwai holoʻokoʻa, akā e hoʻolālā i ka manawa ma ka hopena o ka hopena e hoʻomākaukau.
ʻO kekahi o kaʻu punahele? ʻO nā lāʻau Jicama, nā'ōmole pepaʻelima beli, nā'ōpū Fuji, a me nā mango mango.
4 - Hōʻike Kelepona Kūkākūkā-momonaʻo Helene Yogurt
E kūkā kamaʻilio e pili ana i kahiʻikepili pūnaewele! ʻO ka meaʻoi aku ka maʻalahi o kona kūnaho. He kānana maikaʻi ia no ka kirimaluʻono, maikaʻi loa e like me kahi kumu no ka hanaʻono (e ho'āʻo ana i ka hoʻonāukiukiʻana i kahi hui hānai pākahi), a maikaʻi loa e like me ka mea nui i loko o kahi kīʻaha kakahiaka maikaʻi.
Inā manaʻoʻoe he meaʻewa loa, e hoʻopili wale i kāu mea'alala punahele aʻole eʻaila ia me ka paʻakai a hua paha. ʻAʻole hiki iāʻoe ke pale i kaʻai? E hele i nā koho i kākoʻoʻia, nā meaʻono.
E noʻonoʻo i ka waiū a me ka 2% Greek yogurt e nānā like loa i ka likeʻole o ka momona. E heluhelu pono i nā lepili!
6 oz. 100 calories, 0g momona, 70mg sodium, 7g carbs, 0g fiber, 7g sugars, 17.5g protein
5 - No ka mea kanuʻo Toba Shirataki Noodle
Aloha nā pali, e hoʻolohe! Ma kahi o nā calo he 10 wale nō no ka lawelaweʻana (20 calories ma keʻeke), ʻo kēia mau noodle ke loli. E hoʻohana iā lākou e hoʻohala i nā hala halaʻole o fettuccine Alfredo, pesto pasta, aʻoi aku. No nā hualoaʻa maikaʻi loa, e hoʻomaʻemaʻe a holoi 'em. E'ānai liʻiliʻi, aʻaila i kahi laulau e hoʻokuʻu i ka mimiki e hiki ai (hoʻomaʻemaʻe iā lākou he kī nui).
4 u. (1/2ʻeke): 10 calories, 0.5g ka momona, 15mg ka sodium, 3g kāpoki, 2g fiber, 0g sugars, <1g protein
6 - Nā MāheleʻOi
ʻO nā'āpopoʻai pākīpika ka mea nui no ka mālamaʻana i kāu pōloli i waena o nā meaʻai, aʻo kēia mau lālā i kāhiʻia e kahi lāʻau maikaʻi e pale aku ai i ka heleʻana i uka. Hoʻohui i kekahi me kekahi o ia mea hoʻomākaukau i ka meaʻai no ka meaʻai nui. Loaʻa iāʻoe ka pāpālua hoʻokahi o ka protein a me ka fiber!
A eia kekahi meaʻoi aku iʻike nuiʻia no ke kalani lapa: Pai i kahi lāʻau i loko o ka meaʻai meaʻai aiʻole ka mea'alaʻula a loaʻa iāʻoe kekahi hapa maikaʻi o ka tīhi kuʻoki / kāpīpī no kaʻaiʻana i ka pizza, kaʻaila o ka potato, a ma kahi wahi āu e makemake ai i kahi kīʻaha hoʻokahi. . ʻAʻohe blender? ʻaʻole pilikia! Eʻoki wale i kahi lāʻau kuhi, aʻokiʻoki loa.
1 lāʻau: 60 calories, 2.5g momona, 190mg sodium, 1g carbs, 0g fiber, 0g sugars, 7g protein
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!