1 - Greek yogurt
Nws tuaj yeem yuav tawv nqaij kom nrhiav tau cov khoom noj khoom haus zoo ua ntej. Koj xav tau ib yam dab tsi uas yuav ua kom koj lub zog mus ua haujlwm, tabsis nws tseem xav tau lub teeb txaus kom nws tsis txhob ntsuas koj siab. Cov khoom noj khoom haus zoo tagnrho yog yam uas tsis tshua muaj calorie ntau, muaj cov carbs zoo, thiab muaj protein ntau. Ntxiv rau, nws tau ua qab.
Cov kua roj dawb yog kua qaub tshaj plaws: cov qos yaj ywm muaj protein ntau (ob npau npau yog ntau tshaj li ntawm yogurt), ua puv nplaum ua tsis tau hnyav, thiab nws yooj yim rau noj rau hauv-tus-mus. Muaj ntau ntau hom uas ua txig rau 100-calorie ntim zoo. Yog tias koj pom tus saj ntawm cov Greek qej yogurt me ntsis dhau tart, sib tov nyob hauv ib pob ntawv uas tsis muaj calorie sweetener (xws li Truvia), qee qhov raspberries thiab blueberries, los yog qee cov khoom qab zib tsawg tsawg. Rau qee cov nqaij noj qab haus huv uas yuav ncaws koj cov workout mus rau hauv siab iav, ntxiv ib co almonds! Txawm tias
2 - Txiv tsawb
Ib qho khoom noj khoom haus zoo ua ntej yuav ua hauj lwm los ntawm Niam Xwm: cov txiv tsawb. Cov txiv tsawb nruab nrab tsuas muaj li 100 calories, 27g carbs, thiab tsis muaj rog. Qhov no tsuas yog qhov muaj calories txaus rau koj lub plab tshaib plab rau lub sijhawm ua haujlwm, thiab cov zaub mov txaus kom txaus rau koj. Ntxiv rau, nws tawm hauv nws lub thawv. Yuav tsis ntaus tias! (Thiab tsis yog, bananas lawv tus kheej yuav tsis ua rau hnyav nce ).
3 - Coj tus cwj pwm Delicious
Smoothies mas nws yeej muaj peev xwm ua lub teeb ci zoo, tab sis koj yuav tsum tau xyuam xim nrog lawv-lawv muaj peev xwm raug ntim nrog ntau txoj kev noj qab nyob zoo. Koj qhov thawj koom ruam zoo tshaj yog DIY koj tus kheej qis-calorie smoothie . Nrig nrog cov txiv hmab txiv ntoo tsis muaj kas fes (los yog koj nyiam cov mis nyuj), unsweetened frozen txiv hmab txiv ntoo, tsis muaj calorie sweetener, roj dawb cov kua mis nyeem qaub, thiab lwm cov low-calorie mix-ins. Taw rau 150 calories los yog tsawg dua thiab tsis txhob ntxiv qab zib. Ua li no, cov smoothie yuav ua rau koj zog rau koj txoj haujlwm tsis muaj teeb meem qab zib tom qab hnub ntawd.
4 - Oatmeal
Oatmeal yog chock-tag nrho ntawm cov zoo carbs thiab nws yog li txaus siab. Nws yog ib qho kev xaiv tshwj xeeb tshaj yog tias koj xav noj ib pluag tshais tag nrho ua ntej hnub ib tag kis sawv ntxov. Ib qho uas nyiam ua cov hmoov av oatmeal yog ua kom lub tais " loj hlob oatmeal ." Qhov no yog ib qho kev pab cuam qub qub qub uas ua si rau ob zaug ntev ntev thiab nrog ob npaug. Qhov no? Ib qho loj qhov loj! Cia li muab koj tus kheej qee lub sij hawm los zom nws ua ntej koj lace txog koj cov khau ntaub.
5 - Khoom Noj Khoom Noj Muaj Me Nyuam Muaj
Xav tau ib yam dab tsi yoojyim, yoojyim, thiab txee-ruaj khov? Cov khoom txom ncauj yog rau koj. Tab sis tsis yog li ceev ceev! Tsis tag nrho cov khoom noj txom ncauj tau tsim muaj vaj huam sib luag. Rau kev npaj ua ntej, koj xav kom muaj protein ntau nrog tsawg dua 200 calorie ntau ntau thiab muaj txiaj ntsig zoo npaum li cas ntawm cov protein. Thiab saib kom muaj roj thiab qab zib! Qee cov khoom noj txom ncauj tau ua rau cov teeb meem loj tshaj plaws hauv cov cheeb tsam.
6 - Kua Muaj Lub Teeb Ntawm Cheese
Ib qho ntawm kuv cov khoom noj txom ncauj tagnrho-txhua sijhawm yog lub Cheebtsam Fuji nrog lub log ntawm Mini Babybel cheese, thiab nws cia li tshwm sim tau tias nws tseem yog lub zoo meej roj rau qoj ib ce. Cov kua txiv muaj cov roj calories thiab carbs txaus kom koj lub zog, thiab Mini Babybel cheese ntxiv cov protein ntau thiab ntxiv tsw. Nws tag nrho ntxiv rau ib qho khoom txom ncauj zoo nrog hauv qab 200 calorie ntau ntau. Qab zib!
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!