Manatu Faigofie o le Pa'u Mamafa o le aoauli e le tofo e pei o meaai taumafa

Anotusi

• Fautuaga o le Lunch Pa'u mamafa
• Hummus ma Veggie Pizza Roasted
• 5-Minute Turkey, Avocado, ma Hummus Wrap
• Pasta & pi
• Mekisiko Cauliflower "Rice" Ipu
• Salati Tuna suamalie
• Burrito Salati
• Southwest Chicken Quinoa
• Turkey Chili Taco Soup
• Iloilo mo

Faʻanoanoa ae moni: O se mea e maofa ai salati faleaiga teuina i sili atu kalori nai lo le Big Mac. Tusa lava, e te le manaʻomia le fia 'aʻai i le aso atoa pe faʻaoga e valaʻau le polotini pa "" taumafataga o le aoauli. " Faʻaalu ni nai minute-ma le anoanoaʻi o musumusuga mai nisi o tusitala o meaʻai na foafoaina mea fou-ma sasaina se taumafataga vave ma le faʻaitiitia o le mamafa o le aoauli i le fale. Taʻitasi nei DIY lunches o se cinch e teu ma fiafia ai i le ofisa (na o le 'ai lou mamafa-paʻu' aiga aoauli i lau kesi, faʻamolemole!) Ma o le a fesoasoani ia oe e sefe ni tinoitupe ma kalori i le taimi e tasi.

Fautuaga o le Lunch Pa'u mamafa

O le mea lenei e tatau ona suʻeina i se taumafataga faʻamalieina ae faʻamalieina macro-smart weight-loss lunch:

• 400-500 kalori
• 15-20 kalama o gaʻo
• 20-30 kalama o polotini
• 50-60 kalama o gaʻo
• 8+ kalama o alava (atonu o le mea taua i lau taumafataga!)

Hummus ma Veggie Pizza Roasted

Recipe mai le faaaloaloga a le The Fitnessista (Auauna 1)

Mea'ai

• 1 atigi paila vaivai
• Lima o au veggies e te fiafia iai (faʻataʻitai le spinach, tamato, ma le zucchini)
• Hummus (tuu le matou Hemp Seed Hummus se asiosio mo le faʻaleleia o fiber)
• 1 sipuni sipuni olive suauu 1 kalaka clove, mili masima ma pepa, e tofo
• Sisi sisi oti

Fa'atonuga

1. Fualaʻau vela mo le tusa o le 20 minute ile 350 ° F ma le suauʻu olive, kaliki, masima, ma le pepa.
2. Luga i le ituaiga tortilla e te fiafia tele iai ma le hummus (faleoloa na faʻatau mai pe fai i le fale), faʻaopopo fualaʻau vela ma sisi sisi, ona tao lea mo le 10 minute.
3. Tipi ma fiafia.

5-Minute Turkey, Avocado, ma Hummus Wrap

Fua fa'aaloaloga a Iowa Girl Eats (Serves 1)

Mea'ai

• 1 totila saito atoa
• 2-3 sipuni mūmū pepa hummus
• 3 fasi maualalo-sodium lega turkey
• 1/4 avoka, tipi
• Piko fasi

Fa'atonuga

1. Faʻasalalau le totila i le hummus, ona faʻapipiʻi lea i luga o pipi, avoka, ma fasi piki.
2. Ta'avale, ona tipi lea.

Pasta & pi

Recipe mai le faaaloaloga a le tamoʻe mo kuki (tautua 1)

Mea'ai

• 2 aunese atoa-sipi rotini poʻo le penne
• 2 sipuniti suauu olive
• 2-3 cloves kaliki, tipi
• 1/2 ipu pi 'aisa
• 1 sipuni sisi Parmesan sisi

Fa'atonuga

1. Kuka pasta tusa ai ma afifi faatonuga.
2. A o kuka pasta, vevela suauʻu luga o feololo vevela.
3. Faʻaopopo kaliki i le suauʻu ma kuka seʻia oʻo i le kaliki ona faʻamama, ma faʻaeteete ia aua neʻi susunuina - tuʻu i lalo le vevela pe a manaʻomia.
4. Faʻaopopo le pi ma kuka seʻia faʻamafanafana.
5. Aveese le pasta pe a uma ona kuka, ona faaopoopo lea i pi ma kalaka. Togi e ofuina ma tautua. (Fa'atatau: Fa'afefea ona Fa'aaoga Fualaau Fa'a'aisa e Fai ai Mea'ai ma Savili)

Mekisiko Cauliflower "Rice" Ipu

Fua fa'aaloaloga a le Sprint 2 le Laulau (Au'auna 1)

Mea'ai

• 1 ulu ulu ulu
• 1/2 pepa mumu
• 1/2 ipu pi uliuli
• 1/2 ipu pineapa, cubed
• 1/4 ipu aniani mumu
• 1/2 avoka, cubed
• 1 kāloti, tipi tipi
• Cilantro
• Salasa
• Kumini, kinamoni, fasi pepa mumu, masima, ma le pepa e tofo

Fa'atonuga

1. 'Otiʻoti le karisi ma le pepa mumu i ni fasi ma tuʻu i totonu o se mea e gaosi ai meaʻai poʻo se paluga. Pulu fasi fasipepa seʻia latou lapoʻa ma faifai pea o araisa.
2. Faʻaliliu atu le "araisa" i se pesini feololo. Faʻaopopo se faʻasusu o le vai ma le microwave mo le 3 minute i le ausa. (BTW, ole keke keke keke falai araisa keke e faʻagaloina ai mea uma e uiga i le ave.)
3. Tu'u i luga mea'ai o totoe o le aoauli e fa'aitiitia ai le mamafa ma sausau le kumini, kinamoni, fasi pepa mumu, ma le masima ma le pepa.

Salati Tuna suamalie

Fua mai fa'aaloaloga a Sweet Tooth Sweet Life (Au'auna 1)

Mea'ai

• E 1 apa e tanu i le vai, faʻamaligi
• 3-4 sipuni tele suamalie suamalie
• 2 sipuni tele yogurt Eleni masani
• 1 sipuni sinapi meli
• Masima ma le pepa
• Fa'afefiloi e filifili ai: aniani, kāloti pepe, kukama, seleni, sana, vine mamago, po'o vine tipi.

Fa'atonuga

1. Faʻatasia uma mea i totonu o se pesini, palu faʻatasi mea manaʻomia.
2. Fiafia i luga o le moega o letisi, i totonu o sanuisi po o pita, pe o loʻo tosoina i luga ma lau mea e fiafia i ai fualaʻau uma.

Burrito Salati

Fua fa'aaloaloga a Le Lean Green Bean (Atua 1)

Mea'ai

• 1 1/2 ipu letusi
• 1/2 ipu araisa enaena, kuka
• 1/3 ipu pi uliuli, kuka
• 1 ipu fualaʻau (faʻataʻitaʻi tamato, mumu pepa, aniani, poʻo pateta suka)
• 2 sipuni avoka poʻo le guacamole (ona faʻaaoga lea o totoe o fualaʻau i nei meaʻai suamalie avoka matagofie!)
• 2 sipuni tele salsa
• Fafasi sisi

Fa'atonuga

1. Tuʻu letisi i totonu o le tanoa tele (pe, pe a alu i le-alu, se pusa meaʻai sauni)
2. Faaopopo le araisa ma pi.
3. I luga i lau filifiliga o fualaau faisua, faʻatasi ai ma salsa ma sisi, pe a manaʻomia.
4. 'A'ai malulu po'o microwave mo le 20 sekone ma tautua.

Southwest Chicken Quinoa

Fua fa'aaloaloga a Mea'ai ma Fiafia i le Tamo'ega (Sau'u 4)

Mea'ai

• 1 sipuni sipuni olive
• 1/2 pepa lanumeamata, tipi
• 1/2 aniani, tipi
• 1 pauna susu e leai ni pulou, kuka ma palu
• 1 sipuni kumina kumina
• 1 sipuniti chili pauta 1
• 1/4 sipuni tii pepa
• 1/8 sipuniti masima
• 3 ipu quinoa, kuka
• 1 ipu yogurt Eleni manino
• 1/2 ipu cilantro
• Salsa ma/poʻo sau sriracha

Fa'atonuga

1. Faʻamama fualaʻau i le suauʻu olive seʻia vaivai.
2. Faʻaopopo mea manogi ma moa i le paluga fualaʻau ma kuka mo le 2 minute.
3. Tuʻufaʻatasia le quinoa ma le paluga fualaʻau, ona faʻamalosi lea i le yogurt Greek.
4. Faʻasusu i le cilantro ma pito i luga ma le salsa ma / poʻo le sosi sosi.

Turkey Chili Taco Soup

Fua fa'aaloaloga a Skinnytaste (Serves 9)

Mea'ai

• 1 1/3 pauna 99 pasene le paʻu pipi eleele (sikoa se afifi faaopoopo mo nei meaʻai maualuga-protein ground turkey)
• 1 aniani feololo, tata
• 1 logo logo, tipi
• 1 10-aunese mafai RO * TEL Toma ma Green Chili
• 15 aunese apa po'o sana fa'a'aisa, fa'asusu ma fa'amama
• 1 15-aunese apa fatu fatu pi, fa'amama
• 1 8-aunese mafai tamato sosi
• 16 aunese le ga'o fa'afefete pi
• 1 pepa faʻaititia sodium taco faʻamanogiina
• 2 1/2 ipu gaʻo-leai se gaʻo o le sodium moa
• Tuu i le faitalia: chips tortilla, yogurt Greek faigofie, jalapenos, sisi, scallions, aniani, cilantro fou.

Fa'atonuga

1. I totonu o se ulo tele, pipi enaena i luga o le vevela vevela, malepe i se sipuni laupapa aʻo kuka. A vela, faaopoopo aniani ma pepa ma kuka mo le 2-3 minute.
2. Faʻaopopo tamato, sana, pi fatugaʻo, tamato sosi, pi faʻamamaina, taco faʻamanogiina, ma moa moa. Aumai i se pupuna ma palu mo le 10-15 minute.
3. A manaʻomia, tautua ma nai chips totila ma mea e te fiafia iai e pei ole yogurt Greek faigofie, jalapenos, sisi sisiina, sisi lapisi, aniani, poʻo le veli fou o le cilantro. Meaʻai sauni mo meaʻai: Faʻasaʻo mea totoe mo vaega taʻitasi mo meaʻai i le lumanaʻi.

Iloilo mo