Nrhiav kev noj haus zoo-noj tshais kom pab nrog poob phaus
Koj nyob nraum pressed rau lub sijhawm thaum sawv ntxov, tab sis qhov ntawd tsis txhais hais tias koj yuav tsum tau ua kom txog thaum sijhawm pluas su rau ntawm lub plab. Nws yog lub sijhawm los nres es tsis noj tshais! Cov tswv yim no muaj 300 tawm calorie tshais noj qab haus huv, sai thiab yooj yim rau kev npaj.
15 Cov Tswv Yim Noj Tshais Rau Hauv 300 Calories
Txoj kev zoo tshaj plaws los noj ib pluag mov, noj zaub mov zoo noj txhua txhua tagkis yog npaj los ua ntej noj mov.
Koj tuaj yeem npaj ib lub lim tiam ntawm cov khoom noj khoom haus zoo noj rau ib teev los yog hnub Sunday . Tom qab ntawd, cia li ntim lawv rau hauv lub tub yees thiab lawv npaj mus thaum koj npaj noj. Koj tuaj yeem siv cov tswv yim no thaum sawv ntxov.
Noj tshais Burrito
Yog tias koj nyiam noj zaub mov rau yav sawv ntxov, noj tshais noj haus no yuav ua rau koj cov kev tshaib plab .
- Qe qe, 2, txhuam
- Tsawg-rog cheese, 1 oz.
- Salsa, 2 Tbsp.
- Cov nplej zom cov qaib, 1
- 187 calories
Qab zib thiab Nutty Oatmeal
No noj tshais yog tag nrho cov fiber ntau ces nws yuav pab koj txhawm rau txoj kev cuam tshuam txog kev cuam tshuam txog feem ntau ntawm 10 los yog 11 thaum sawv ntxov.
- Instant plain oatmeal, 1 pob ntawv
- Pear, 1 medium
- Zib ntab, 2 tsp.
- Almonds, txhoov, 1 Tbsp.
- 300 calorie ntau ntau
Waffles thiab Txiv tsawb
Tau txais ib qho hniav qab zib? No tshais tau txaus siab rau koj cov hniav qab zib tab sis kuj muab cov nplej dawb kom koj lub zog muaj zog .
- Cov qes-rog rog uas muaj suab thaj, 2
- Pecans, txhoov, 2 Tbsp.
- Txiv tsawb, ib nrab
- 300 calorie ntau ntau
Microwave noj mov
Xav tau ib lub txiaj ntsim zoo ntawm cov protein nyob rau yav sawv ntxov?
Cov qhaub cij no muab 17 grams ntawm protein rau xwb 250 calorie ntau ntau. Thiab cov mis ntxiv txawm ntau!
- Jimmy Dean Delights Applewood Haus Luam Qaib Hnyuv Qe, Qe Dawb & Cheese Muffin Sandwich
- 1% mis, 4 oz.
- 300 calorie ntau ntau
Denny's Breakfast On-The-Go
Yog tias koj nyob ntawm txoj kev thiab yuav tsum tau nres kom ceev ceev, koj tsis yog ib qho ua rau nws tsis tuaj yeem noj tshuaj.
Denny tus muaj kev noj qab haus huv qhov kev xaiv no kom koj cov zaub mov ntawm txoj kev khiav.
- Fit Fare Loaded Veggie Omelet (ib nrab)
- English muffin (tsis muaj butter)
- 300 calorie ntau ntau
Jamba kua txiv
Yog tias koj nyob nraum khiav thiab xav tau haus dej kom txaus rau koj, koj yuav pom ob peb kev xaiv ntawm Jamba Kua txiv kom los siav koj sawv ntxov tshaib plab. Tab sis koj txoj kev zoo tshaj plaws yog ib lub tais los yog lub khob roj hmab.
- Strawberry Greek Yogurt Lub tais
- Dej nrog txiv qaub
- 300 calorie ntau ntau
Cereal thiab Berries
Ntau cov dieters nyiam cereal, tab sis hom cereal uas koj xaiv ua tus loj sib txawv. Nco ntsoov xaiv lub thawv kom muaj qoob loo kom tau cov fiber ntau uas yuav pab koj poob phaus .
- Whole-grain oat cereal, 1 c. (Kuv xaiv yog Cascadian Farms Zib Ntab Txiv Ntseej Os)
- Cov mis tsis pub mis, 1 c.
- Blueberries, 1 c.
- 300 calorie ntau ntau
Savory Breakfast Wrap
Kuv nyiam ua tshais no tom tsev thaum kuv muaj me ntsis sij hawm rau khoom noj khoom haus. Nws yuav siv sijhawm li tsib feeb thiab yeej txaus siab rau kuv tshaib plab. Ua rau nws, Kuv nyuam qhuav txheej cov cheese thiab nqaij npuas kib hauv tortilla thiab cua kom txog thaum lub cheese yaj. Tom qab ntawd kuv hlais lub kua thiab muab tshais rau hauv ib phaj los pab.
- Canadian nqaij npuas kib, 2 daim
- Shredded cheddar, ¼ khob.
- Mos cov pob kws tortilla, 1
- Kua, 1 me me
- 300 calorie ntau ntau
Waffle Sandwich
Tsis muaj mov ci hauv tsev? Tsis muaj teeb meem! Tsuas ua qhov kev noj haus zoo noj haus nrog sandwich nrog waffles.
- Whole-grain blueberry waffles kis nrog:
- Zib ntab, 1 Tbsp.
- Ib feem ntawm lub cev nqaij daim tawv ricotta cheese, 2 Tbsp.
- 284 calories
Coffee Shop Quick Breakfast
Ib txhia lub khws kas fes pab cov oatmeal uas koj tuaj yeem them tau yog tias koj nyob ntawm txoj kev mus. Tab sis koj tuaj yeem pov cov pob ntawv hauv koj lub hnab thiab xaj ib khob dej kub nrog koj lub kas fes. Yog tias koj tsis nyiam cappuccino, xyuas lwm cov npe kas fes haus uas yog noj cov zaub mov .
- Kashi kua cinnamon oatmeal, 1 pob ntawv
- Me me quav cappuccino
- 280 calorie ntau ntau
Berries thiab Cereal
No tshais combines fiber ntau thiab cov roj ntsha antioxidant nplua nuj rau kev noj qab haus huv pib rau koj hnub.
- High-fiber cereal, 1 c.
- Mixed berries, 1 c.
- Cov mis tsis pub mis, 1 c.
- Kas fes, nrog rau cov kua txob tsis muaj rog
- 260 calorie ntau ntau
English Muffin thiab Yogurt
Mus super tsawg calorie nrog no ceev mov noj. Sib pauv cov lus Askiv muffin rau ib qho waffle yog tias koj nyiam.
- Whole-grain English muffin
- 100-calorie txiv hmab txiv ntoo-flavored Greek yogurt,
- 220 calorie ntau ntau
Toast thiab nqaij npuas kib
Qee lub sij hawm koj cia siab tias qhov saj ntawm nqaij npuas kib. Haum nws ua ib pluag tshais tsawg noj nrog rau qhov no.
- Reduced-calorie qhob cij, 2 slices
- Almond butter, 1 Tbsp.
- Qaib cov txwv nqaij nyug , 2 slices
- 240 calorie ntau ntau
Yooj Yim Smoothie
Yog tias koj xav khiav tawm lub qhov rooj maj, muab cov khoom no tso rau hauv rab phom thiab muab koj cov pluas tshais noj qab nyob zoo rau-tus-mus.
- Skim mis, 4 oz.
- Tsawg rog rog yogurt, 4 oz.
- Berries, 4 oz.
- 236 calorie ntau ntau
Cereal nrog ib sab ntawm Melon
Sweet melon pab cov tshuaj pluag tshais zoo li ntau dua.
- Raisin Bran, 1 c.
- 1% mis nyuj, 1 c.
- Melon cubes, 1 c.
- 225 calorie ntau ntau
Cov Tswv Yim Noj Tshais Ntxiv rau Qab Zib 350 Nqis
Yog tias koj muaj me ntsis chaw ntxiv rau cov calorie nyob hauv koj pluas hmo, sim ib qho ntawm cov tswv yim no. Cov tswv yim 350-calorie tshais no yuav ua rau koj txaus siab txog sijhawm noj su.
Kua & PB Bagel
- Thomas 'Whole-grain Bagel, 1, topped nrog:
- Skippy Reduced-Fat Ntuj Peanut Npauj Npaim, 1 Tbsp.
- Granny Smith kua, me, 1, hlais
- 335 calorie ntau ntau
Yummy Yogurt
- Chobani Tsawg rog rog Yogurt, ½ c., Topped nrog:
- Cov khoom muaj roj tsawg (tsis muaj raisins), ¼ c.
- Almonds, slivered, 1 tsp.
- Zib ntab, 1 Tbsp.
- Blueberries, ½ c.
- 300 calorie ntau ntau
Noj tshais Sandwich
- Pepperidge Farm Whole-wheat English Muffin, 1, cais hauv ib nrab thiab puv nrog:
- Qe qe, 3, txhuam
- Spinach, ½ c.
- Alpine Lace Eeduced-rog Cheddar Cheese, 1 daim
- Txiv lws suav, 1 daim
- 270 calorie ntau ntau
Doctored Up Oatmeal
- Instant oatmeal (dawb), 1 pob, topped nrog:
- Cov mis tsis pub mis, ½ c.
- Fuji kua, me me, txhoov
- Cinnamon thiab cov suab thaj xim av, 1 tsp.
- Walnuts, txhoov, 1 Tbsp.
- 255 calorie ntau ntau
Cov txiv hmab txiv ntoo zoo Waffles
- Nutri-Grain Eggo Tsawg-rog Muaj Whole-grain Waffles, 2
- Stonyfield Farm Lowfat Plaub Yogurt, ¼ c.
- Strawberries, ½ c.
- Maple phoov, 2 tsp.
- 246 calories
Sab Qab Teb ntawm Ncig Tebchaws
- Qe qe, 3, txhuam, ntxo nrog:
- Dub taum, rinsed thiab drained, ¼ c.
- Sargento Reduced-fat Cheddar, shredded, 1 oz.
- Salsa, 2 Tbsp.
- 191 calories
Tshaib plab rau ntau dua? Tshawb cov kev xaiv noj tshais, zaub mov txawv, thiab cov tswv yim .
* Edited by Malia Frey, Poob Phaus Poob