Kev yuav nyob hauv ib thooj yuav txuag tau koj cov nyiaj, tab sis yog tias koj tsis siv li cas koj yuav, nws yog tsis tsim nyog nws! Nov yog qee txoj kev lom zem los siv tsib khoom noj khoom haus nrov.
Oats
Yog hais tias oats tsuas yog siv los ua koj tus sawv ntxov oatmeal, ces nws yog lub sijhawm los nthuav koj cov oats horizon. Khaws ib lub thauv ntim ntawm cov hlau txiav los yog qub qub qub (los yog ob qho tag nrho!). Tsis zoo li lub sijhawm zoo li no, cov no tau ntim nrog cov khoom noj uas zoo rau koj thiab cov fiber ntau.
Yog, oats yog zoo rau kev noj pluag tshais, tshwj xeeb tshaj yog thaum tsaus ntuj oats rau tibneeg hu tauj coob. Tab sis koj puas tau xav txog kev siv lawv noj hmo? Koj yuav tsum tau ua obsessed nrog daim ntawv qhia no.
Cw & Cheesy Oats Bowl
Tag nrho daim ntawv qhia: 334 calories, 10.5g tag nrho roj (4g zaum rog), 687mg sodium, 30.5 g carbs, 5g fiber, 1 g suab thaj, 28g protein
1. Hauv lub lauj kaub tais diav me me, nqa 1/4 khob dej kom npau npau.
2. Ntxiv 1/4 khob hlau-txiav oats thiab ib tug tsoo ntawm ntsev, thiab rov qab mus rau boil.
3. Txo mus rau lub txaj tsawg. Npog thiab ua noj rau 30 feeb, los yog kom txog thaum thickened.
4. Lub caij no, ua noj 1 daim ntawm qhov nqaij npuas nruab nrab (los yog nqaij qaib cov txwv nqaij qaib) kom txog thaum crispy, xws li nyob rau hauv ib qho skillet dhau nruab nrab cua sov los yog nyob rau hauv lub microwave-phaj hauv lub microwave. (Saib pob rau lub sijhawm noj.)
5. Ntxiv 2 dia roj uas muaj roj tsawg cheddar cheese, 1 teaspoon lub teeb ci ntub dej (los sis lub teeb tiam sis kis tau), thiab 1 tablespoon tis scallions rau lub lauj kaub. Noj thiab do hau kom txog thaum kub thiab yaj tas, li 1 feeb.
6. Hloov oatmeal rau ib nrab lub tais.
7. Nqa ib lub kwj tshuaj txau nrog tshuaj tsuag tsis khov rau nruab nrab kub. Ntxiv 3 ooj (qe 6) qhob nplej loj loj (diav, tails tawm, dev cais), 1 teaspoon txiv qaub kua txiv, 1/8 teaspoon qej hmoov, 1/8 teaspoon dos hmoov thiab lub tsoo ntawm cov kua txob dub. Ua noj thiab txhawm rau li 4 feeb, kom txog thaum siav dhau los.
8. Ntxiv cws rau nruab nrab lub tais. Chop los yog crumble nqaij sawb, thiab sprinkle tshaj cws. Sab saum toj nrog 1 tablespoon scallions.
Nqaij
Koj tuaj yeem pom cov kev zoo ntawm cov nqaij nyug, nqaij qaib, thiab lwm yam nqaij thaum koj yuav loj tshaj. Tab sis koj yuav ua li cas yog tias koj tsis muaj ib pab neeg football tag nrho tuaj tshaj pluas hmo? Tsis txhob ntshai. Nqaij tsis khov zoo, thiab nws tuaj yeem muab cov khoom noj kom ntau tuaj yeem rau ntau lub sijhawm tuaj.
Ib txoj hauv kev zoo rau siv ib tuj ntawm cov protein ib zaug ( ib qho tseem ceeb ntawm lub cev ) yog ua rau nws noj qeeb qeeb . Ua ib daim ntawv qhia zoo li no ib lub caij so, thiab koj yuav muaj noj hmo thiab txawm tias pluas tshais (nws yog qhov zoo tshaj hauv cov hmoov pob txha) rau hnub!
'Cue tus Porked Nqaij npuas
1/6 ntawm daim ntawv qhia (li 2/3 khob): 220 calories, 6g tag nrho roj (1.5g rog rog), 637mg sodium, 16g carbs, 1g fiber, 12g suab thaj, 24g protein
1. Hauv qab qos yaj ywm, sib tov 1 khob cov kua txiv lws suav sau, 1/2 khob kua txiv, 2 tablespoons ntxiv nrog 2 teaspoons cider vinegar, 2 tbsp. ntxiv 2 teaspoons xim av qab zib, thiab 2 teaspoons qej hmoov. Lub caij nyoog 12 ooj ntawm cov nqaij npuas tsis muaj nqaij npuas (nqaij npuas ntau heev) thiab 12 ounces nqaij npuas npua nqaij npua (daim nplooj uas koj muaj peev xwm nrhiav tau, ua kom muaj roj ntau dua) nrog 1/4 teaspoon ntsev thiab 1/8 teaspoon kua txob thiab ntxiv rau lauj kaub. To top nrog 2 khob roughly tws dos thiab maj mam do.
2. Npog thiab ua noj rau siab rau 3 rau 4 teev lossis qis rau 7 mus rau 8 xuab moos, txog thaum nqaij npuas siav dhau los.
3. Hlauv nqaij npuas rau ib lub tais loj. Txav nrog ob tib rab diav-ib qho los tuav cov nqaij nyob rau hauv qhov chaw thiab ib qho xauv thiab thoob nws. Rov qab cov nqaij npuas txaij kom qis qis thiab sib tov zoo.
Txuj lom
Nqaij, salad dressings, thiab lwm yam kev ruaj ntseg-ruaj khov yog yam uas koj xav tau sij hawm thiab lub sij hawm dua (zoo li hauv daim ntawv qhia nqaij npuas hais tias kuv nyuam qhuav sib koom!), Thiab lawv kuj muaj lub neej txuag ntev. Yuav nyob rau hauv ntau, thiab koj yuav txuag nyiaj loj.
Yog tias koj yog ib tus neeg uas noj cov zaub nyoos feem ntau , saib cov txuj lom ua lwm yam rau koj qhov hnav zoo li qub.
Kuv tau paub tias yuav tsum ketchup, mustard, thiab BBQ sauce (tsis yog tas ib zaug) rau saum kuv cov khoom qab zib. Thiab ntawm chav kawm, peb cov no yog cov mustshaj rau lub caij nyoog (thiab yog, koj tuaj yeem txiav cov calorie ntau ntawm ib qho barbecue !)
Lwm cov kua txiv hmab txiv ntoo uas muaj cov txuj lom no yog tias lawv tuaj yeem siv tau rau hauv cov zaub mov kom pab cov nqaij nyob hauv kev sib tw. Kuv qhia txog daim ntawv qhia ua khoom plig A.
Qaib ntxhw & Veggie Meatloaf Minis
1/9 ntawm daim ntawv qhia (1 mini meatloaf): 142 calories, 5.25g tag nrho roj (1.5g roj rog), 494mg sodium, 9g carbs, 1.5g fiber, 4g suab thaj, 14g protein
1. Preheat qhov cub kom txog 350 degrees. Kab 9 khob ntawm ib lub lauj kaub 12-khob muffin nrog cov ntawv ci khob ci, los yog tshuaj tsuag rau cov tshuaj tua tsis tau.
2. Grate 1 me me dos rau hauv ib lub tais loj. Ntxiv cov khoom xyaw nram qab no rau lub tais: 1/4 khob kua txiv, 1 1/4 phaus nyoos nqaij qaib hauv av, 3 khob dej coccoli coccaw coccaw (ntxhib txhoov), 1/2 tsis muaj rog kua qe, 1/2 khob ceev -qhov oats, 2 teaspoons qej hmoov, thiab 1 teaspoon ntsev. Mej sib tov.
3. Muab cov ntsej muag khaus qaib cov txwv sib xyaws ua ke ntawm cov khob haus dej thiab sab saum toj nrog ketchup, 1 teaspoon txhua.
4. Nqa kom txog thaum khov nrog cov xim browned, 30 txog 35 feeb.
Protein hmoov
Protein hmoov tsis pheej yig, tab sis nws yog ib qho muaj ntau yam khoom muaj txiaj ntsig uas siv tau rau kev tshaj kev tshaj plaw. Thaum koj paub koj lub npe nrov thiab flavors, koj tuaj yeem tau yuav ib tug tub uas muaj qhov mob loj. Tsuas xyuas lub hnub tas sij hawm thiab xyuas kom nws zoo rau ib lub sij hawm txij li hnub uas koj yuav nws.
Kuv siv cov hmoov txhua lub sijhawm kom nce cov protein thaum kuv ci ncuav muffins thiab cov ncuav! Muab cov khoom noj uas muaj protein ntau nrog ib nrab txiv tsawb, 2 tablespoons mis nyuj, thiab qe dawb rau ib qho kev noj qab haus huv yav sawv ntxov. Thiab kuv txawm siv nws hauv cov kab no tsis tshua muaj calorie dej khov ua si.
Ntxuav & Tshaib plab Shamrock Shake Pops
1/6 ntawm daim ntawv qhia (1 pop): 22 calories, 0.5g tag rog (0g zaum rog), 34mg sodium, 1g carbs, <0.5g fiber, <0.5g suab thaj, 3.5g protein
1. Muab cov khoom xyaw nram qab no tso rau hauv lub tshuab ua zaub mov los yog pleev xim: 3/4 khob mis nyuj vanilla almond, 1 rhaub (li 6 tablespoons) vanilla protein hmoov, 1/3 khob zaub nplooj, 1 pob tsis muaj calorie sweetener, 2 mus rau 3 dauv peppermint extract, thiab 1 khob dej khov nab kuab (li ntawm 6 txhuam).
2. Hloov kom txog thaum txhua yam sib npaug thiab tsis hnav, siv ceev xwmphem thiab nplawm yog tias tsim nyog.
3. Muab tso rau hauv 6-thooj ntu popsicle pwm, tawm ntawm 1/2 nti ntawm qhov chaw saum toj. (Pops yuav nthuav thaum lawv khov.)
4. Ntxig popptrollages. Khov kom txog thaum khoom, tsawg kawg 3 teev.
Frozen Fruit thiab Veggies
Txiv hmab txiv ntoo thiab veggies yog amazing, ob leeg nyob rau hauv cov nqe lus ntawm saj thiab kev noj haus zoo. Tab sis lawv yuav tsum mus phem sai sai. Tias yog vim li cas thiaj khov khoom noj yog ib qho kev noj qab haus huv eb BFF. Nws yog feem ntau khov ntawm ncov freshness, yog li ntawd nws yog li delicious thiab noj qab haus cov txiv hmab txiv ntoo tshiab thiab veggies. Ntxiv rau, nws yog pheej yig dua!
Yog tias koj tau txais chav, khaws cov khoom ntawm lub veggies hauv koj lub freezer rau cov tais diav sab nraud, kaub puab omelette, do-frys, etc. Tej yam kuv siv tsawg kawg ob peb zaug hauv ib lub lim tiam yog cov hmoov nplej txhu . Yog tias koj tuaj yeem nrhiav tau qhov no hauv tej, nws lob. Nws yuav tuaj yeem ua ke, rau qhov tseeb.
Thiab tau ib co txiv hmab txiv ntoo khov rau smoothies, yogurt topping, thiab ntau tshaj (xws li cov khoom noj qab zib ntawm cov txiv hmab txiv ntoo tsib zaug ). Ntawm no yog ib daim ntawv qhia kev lom zem uas hu rau cov txiv hmab txiv ntoo uas khov, tab sis sub txhua cov txiv hmab txiv ntoo khov uas koj xaiv, cov 47-calorie treats yuav pom lawv txoj kev nkag mus hauv koj lub tsev txhua lub limtiam!
Tus Txiv Neej Pies
1/12 ntawm daim ntawv qhia (1 Mini ncuav qab zib): 47 calories, 0.5g tag nrho roj (<0.5g roj rog), 55mg sodium, 10g carbs, 1g fiber, 4.5g suab thaj, 1g protein
1. Preheat qhov cub kom txog 350 degrees. Txau rau 12-khob mis nyuj khov nrog cov tshuaj tua tsis tau.
2. Muab ib pob khoom pleev rau hauv txhua khob ntawm lub lauj kaub tais diav. Nias nws mus rau hauv qab thiab tuaj raws sab ntug.
3. Muab cov tshuaj txau cov tshuaj tsuag nrog rau cov tshuaj tsw qab. Ci kom txog thaum maj mam browned, txog 8 feeb.
4. Lub caij no, hauv ib lub laujkaub uas tsis muaj kabmob, muab 1 tablespoon cornstarch nrog 1/2 khob dej thiab do kom yaj. Ntxiv cov khoom xyaw nram qab no: 3 khob finely chopped peaches (thawed ntawm khov), 2 tablespoons xim qab zib qab zib (tsis ntim), 1 pob ntawv tsis muaj calorie sweetener, 1/2 teaspoon cinnamon, thiab ntswg ntsev. Teem kom sov mus rau nruab nrab. Txiav feem ntau, noj kom txog thaum peaches muaj me ntsis softened thiab sib tov yog tuab thiab gooey, 6 mus rau 8 feeb.
5. Tshem tawm ntawm tshav kub, thiab do hauv 1 tablespoon ntawm qhov kub thiab txias lub teeb ci ntub dej (los yog lub teeb tiam sis kis tau).
6. Diav txiv duaj txiv duaj mus rau hauv wonton khob, li 3 diav txhua.
Tswv yim: Yog tias koj tsis tau ua hauj lwm tag nrho cov hnub tib hnub ntawd lawv tau ua, tsis txhob ntxiv rau cov khob cub. Khaws lub khob ntawm chav temp hauv lub thawv ntim lossis hnab. Khaws lub filling rau hauv lub thawv txias hauv lub thawv ntim, thiab sau cov khob ua ntej noj.
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!