1 - Txiv Hmab Txiv Ntoo Fruit thiab Greek yogurt
Qhov no yuav tsis yooj yim dua. Tsuas yog rab diav 5.3-oz. thawv roj dawb tsis muaj roj tsw qab yogurt rau hauv ib lub tais, thiab to top nrog 3/4 khob raspberries, 1/2 khob taum Fuji kua, 1/4 oz. (li 1 tbsp.) tws walnuts, thiab 1 tsp. mini semi-qab zib chocolate chips.
(264 calories, 6.5g rog, 59mg sodium, 37.5 g carbs, 8g fiber, 26g suab thaj, 16.5g protein)
Hloov nws lub npe: Kev sib tw rau lub txiv duaj, mus nrog txiv duaj txiv ntseej, txiv puv luj, txiv nkhaus taw, cov txiv maj phaub ntub, thiab chocolate dawb chips. Nws zoo li dessert rau pluas tshais. Lwm qhov kev xaiv? Siv tsawg-rog tsev cheese nrog tsis muaj calorie sweetener nyob rau hauv qhov chaw ntawm lub yogurt.
5 Superfoods Yuav Tsum Tau Koj Cov Kev Noj Haus
2 - Fruity Green Smoothie
Ntshai sim sim smoothie nrog cov veggies? Tsis txhob yuav. Qhov no yog ib qho delicious. Cia li muab 1 khob zaub qhwv, 1 khob khov txiv ntseej (me ntsis thawed), 1/2 khob sliced txiv tsawb, 1/2 lub taub ntsev vanilla soymilk, 1/2 khob roj av nkos roj tsw qab thiab 1/2 khob khov nab kuab -4 txhuam ntsuas). Muab txig, thiab muab nws txo.
(281 calories, 1g rog, 134mg sodium, 51.5 g carbs, 5.5g fiber, 36.5 g suab thaj, 19.5g protein)
Hloov nws: Xav tias muaj kev nyuaj siab? Siv kale nyob rau hauv qhov chaw ntawm spinach! Tom qab ntawd ntxiv khov mixed berries es tsis txhob peaches thiab txiv tsawb.
Ntau Tsawg-Calorie Smoothie Tswvyim
3 - Hnub Yug Oatmeal Parfait
Tsis yog ua rau koj cov oats thaum sawv ntxov, sim ua qhov tsis ua noj hmo ua ke. Hauv nruab nrab lub thawv los yog lub tais, muab 1/2 khob pleev xim qub, 1/2 khob tsis muaj kas fes vanilla almond, 1/4 tsp. cinnamon, ib pob ntawv tsis muaj calorie sweetener, thiab lub tsoo ntsev. Tom qab ntawd, cia li npog thiab tso kom txias rau li 8 teev, kom txog rau thaum cov oats muaj mos thiab muaj absorbed feem ntau ntawm cov kua. Nyob rau hauv thaum sawv ntxov, txheej lub oatmeal nrog 1/2 khob nqaij dawb vanilla Greek yogurt thiab 2/3 khob sliced strawberries.
(322 calories, 4.5g rog, 144mg sodium, 51.5 g carbs, 6.5g fiber, 19g suab thaj, 20.5g protein)
Hloov taub hau : Ua cov taub ntsev cov kua txiv hmab txiv ntoo nyob rau hauv qhov chaw ntawm cinnamon, Strawberry yogurt tsis vanilla, thiab txiv tsawb slices es tsis yog txiv pos nphuab. Los yog khaws cov cinnamon, tab sis siv cov txiv duaj txiv ntseej thiab txiv lws suav txiv kab ntxwv.
Yuav Ua Li Cas Txaus Nyiam Oatmeal
4 - Lettuce 'n Lox
Hlub lub tswv yim ntawm bagels thiab cov nqaij ntses liab, tab sis tsis yog txhua tus carby calorie ntau ntau? Sim no me me sawv ntxov noj mov. Tshaj tawm ib lub tablespoon ntawm cov roj qe mis nyuj rau cheese rau 3 lub qhov nplooj loj-loj ntawm cov zaub daj hauv qab. Sprinkle nrog 1/4 tsp. ntsev tsis muaj ntsev rau cov kua txiv qaub, thiab nrog rau 2 oz. lox-style smoked salmon. Ntxiv 1/4 khob finely tws liab dos, ib thinly sliced me me seedless dib, thiab 2 tbsp. hlais-hnub ci txiv lws suav. Qhwv thiab txaus siab!
(165 calories, 8.5g rog, 870mg sodium, 10.5g carbs, 2.75g fiber, 3.5g suab thaj, 15g protein)
Hloov nws: Tseem xav tias tus bagel? Saib rau ntawm flavour flats nrog 110 calories los yog tsawg dua. Tom qab ntawd nws qhib muag, piled siab nrog goodies.
Sau Ntawv Tswv Yim rau Poob Tsawg
5 - Cereal Cu loj loj
Vwm txog khaub thuas cereal, tab sis tsis yog qhov me me? Kuv version muaj ib feem loj me me tsis muaj calorie suav loj loj. Muab 1 khob dej poom nplej siav, 1 khob khob noom cereal, 1/2 khob taub hau pob kws ua pob kws, thiab 1/4 khob kua txiv hmab txiv ntoo cereal. Sab saum toj nws tag nrho tawm nrog 1/4 khob blueberries thiab 1 khob lub teeb vanilla soymilk.
(286 calories, 3g rog, 253mg sodium, 60g carbs, 10g fiber, 12g suab thaj, 12g protein)
Hloov nws: Hloov tawm cov txiv hmab txiv ntoo rau cov txiv hmab txiv ntoo tshiab: taum, txiv tsawb, los yog cov txiv pos nphuab. Siv cov cereal bran raws li koj lub hauv paus, thiab ntxiv me ntsis shredded nplej nyob rau hauv qhov chaw ntawm puffed. Rau cov roj ntsha ntxiv, ua rau qee qhov vanilla hmoov hmoov rau hauv cov mis.
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!