Lau Meaʻai Fou E Amata Lenei

Anotusi

• Iloilo mo

O le alu 'ese mai gaʻo gaʻoa agaʻi i lowfat, maualuga-fiber meaʻai e le faigata tele pei ona e mafaufauina. Na'o le fa'aogaina o nei mea'ai, mea'ai ma fuala'au e fai ma fa'avae mo au mea'ai filifiliga uma i le masina atoa. Ua matou faʻafaigofieina foi mo oe. Ua matou lisiina igoa igoa mo falaoa, margarine, waffles, soy sisi, ma isi mea, ia mautinoa o le tele o oloa e te faʻatauina e laʻititi i le gaʻo ma kalori ma tele i le alava ma meaʻai.

TALIAGA E LIMA

1 Banana Soy Milkshake: Purée i totonu o le paluga 1 faʻi, 1/2 ipu mama vanila soya mama, 1/2 ipu vai moli-faʻamalosia calcium.

2 fasi toast-graast toast (Pepperidge Farm Natural Whole Grain) ma le 2 sipuni ti e leai se gaʻo / leai se gaʻo, e leai se gaʻo (Folafolaina)

Nutrition Score: 359 calories, 5% gaʻo (2 g; 0.2 g saturated), 83% carbs (75.5 g), 12% protein (11 g), 9 g fiber, 382 mg calcium.

2 Iniseti Tofu Initia: I totonu o se tapu mafanafana, faʻapipiʻi, faʻagaeʻetia soo, mo le 5 minute, 3 aunese faʻamamaina tofu tofu, 1/4 ipu kulimi kulimi (fou pe tuuapaina), 1/2 sipuni ti taʻitasi curry efuefu ma kumina ma 2 sipuni tiina tipiina cilantro .

2 fasi fasi-saito toast (Arnold Stoneground 100% Whole Wheat) faatasi ai ma le 2 sipuni tiina fualaʻau uma

8 aunese sua suamalie

Nutrition Score: 327 calories, 10% gaʻo (3.6 g; 0.1 g tumu), 71% carbs (58 g), 19% protein (15.5 g), 8 g fiber, 264 mg calcium.

3 Sanuisi o le taeao: I totonu o se apa e le fa'apipi'i fa'apipi'i i le fusu kuka, kuka se fuamoa 1 i luga o le vevela maualuga 2 minute ile itu. Toast1 oat-bran makeke Igilisi; i le va o le muffin halves tuʻu le 1 aunese soya sisi (Soyco), 1 aunese paʻu oona ma fuamoa vela.

8 aunese maualalo-sodium sua tamato

Fua o Meaʻai: 357 kalori, 28% gaʻo (11 g; 2.8 g faʻatumuina), 45% carbs (40 g), 27% protein (24 g), 4 g fiber, 347 mg calcium.

4 Cantaloupe-Strawberry Smoothie: Fa'amama i totonu o se mea fa'afefiloi 1/2 ipu cantaloupe ma strawberries pa'u ta'itasi, 1 ipu yogurt fuala'au maualalo ga'o ma 1 sipuniti saito germ.

1/2 atoa-saito pita ma le 1 sipuni faleoloa-faʻatau hummus

8 aunese lauti lauti

Nutrition Score: 413 calories, 12% gaʻo (5.5 g; 1.9 g saturated), 74% carbs (76 g), 14% protein (14.5 g), 7 g fiber, 387 mg calcium.

5 2 waffles atoa-saito (Eggo Nutri-Grain Multi-Bran) ma le 2 sipuni sua sua maple

Kulimi Chai Tea: Tuʻufaʻatasia 1/2 ipu inu lauti chai, 1/2 ipu susu e leʻo gaʻoa ma le 1 sipuni meli.

1 tipiina kiwi

Fua o Meaʻai: 411 kalori, 11% gaʻo (5 g; 1 g faʻatumuina), 80% carbs (82 g), 9% protein (9 g), 8 g fiber, 212 mg calcium.

LIMA LUNCHES

1 Faʻapaʻuina Trout i luga o Pumpernickel: Whisk faatasi 1 sipuni leai-gaʻo mayonnaise ma 1 sipuni ti taʻitasi fualaʻau fou aneto ma horseradish; salalau luga o le 1 fasi falaoa pumpernickel; pito i luga ma 3 aunese ulaula fagota, 1/4 ipu manifinifi fasi fasi kukama ma lona lua fasi falaoa.

1 fasi fasi 'aʻano povi sosolo faʻamago i le sipuni tiina sipuni sukalati

2 moli moli

Fua o Meaʻai: 451 kalori, 15% gaʻo (7.5 g; 2 g faʻatumuina), 60% carbs (68 g), 25% protein (28 g), 11 g fiber, 276 mg calcium.

2 Warm Lentil Salad: Tuʻufaʻatasia a19-aunese mafai Progresso 99% Fat Free Lentil Soup ma le 1/2 ipu le kukaina vave enaena araisa i totonu o se pesini ma microwave luga maualuga mo 5 minute; tu ile 5 minute; fa'aopoopo i ai le 1/4 ipu kāloti tipi ta'i ma le pepa logo lanu meamata,1 sipuni sipuni uaina mumu, masima ma le pepa; togi i se tui. Auauna i luga ole 2 lau latisi mumu.

1 pa fualaau 'aina aisa (Dole po'o Edy's)

Fua o Meaʻai: 555 kalori, 10% gaʻo (6 g; 0 g faʻatumuina), 72% carbs (100 g), 18% protein (25 g), 18 g fiber, 30 mg calcium.

3 Salati Samoa: Fa'afefiloi le 6-aunese apa samoni, 1/4 ipu aniani mūmū mūmū, 2 sipuni tele mayonnaise e leai se ga'o ma le 1 sipuniti Dijon; palu faʻalelei ma tautua i luga o le 2 ipu laulaʻau o le pepe.

2 fasi falaoa falaoa (Beefsteak Hearty Rye) faʻatasi ma 2 sipuni sua-leai ni meaʻai togalaau-fualaʻau kulimi sisi

2 palama

Fua o Meaʻai: 477 kalori, 22% gaʻo (11.6 g; 2.5 g faʻatumuina), 47% carbs (56 g), 31% protein (37 g), 7 g fiber, 675 mg calcium.

4 Soy BLT: Microwave 4 fasi soy bacon (Lightlife Smart Bacon) e tusa ai ma le faʻatonuga o faʻatonuga (seʻia maeʻa); salalau 1 fasi falaoa-saito atoa (Wonder Good Hearth Stoneground 100% Whole Wheat) ma le 2 sipuni soy mayonnaise (Vegenaise); pito i luga ma le puaa vela, nai lau latisi mumu Boston poo Romaine, 3 fasi tamato ma fasi falaoa lona lua e fai ai se sanuisi.

1 fasi fasi mango

Fua o Meaʻai: 377 kalori, 23% gaʻo (9.6 g; 1 g faʻatumuina), 60% carbs (57 g), 17% protein (16 g), 7 g fiber, 121 mg calcium.

5 Paʻu pi uliuli (Health Valley, 2.36-aunese afifi, e maua ai le 15 aunese pe a sauni)

1 atoa-saito lisi (Ovens masani)

1 ipu salati salati Romaine ma 1/4 ipu ua togisi kapisi mumu ma 2 sipuni susu leai se gaʻo Italia poʻo le lanumoana laei laei (Wish-Bone)

1 esi sa sausau i le 2 sipuniti fou omiina sua o le timoni

Fua o Meaʻai: 584 kalori, 4% gaʻo (2.6 g; 0 g faʻatumuina), 78% carbs (114 g), 18% protein (26 g), 19 g fiber, 249 mg calcium.

LIMA TAMAONI

1 Salmon Salmon Ma Le Lemon-Caper Sauce: I totonu o se tanoa lapisi, ufiufi se 5-aunese salona sipuni i le vai. Aumai i se papala, vave aveʻese mai le vevela; tuu le 10 minute. Alu; pusaaisa. A sauni e avatu, fa'afefiloi 1/4 ipu kulimi oona e le ga'o, 2 sipuniti ta'i sua o le tipolo fou ma fa'apala, masima ma pepa; sipuni sosi i luga o samani.

1/2 ipu vela vave enaena araisa (Uncle Ben's)

1 ipu steach spinach

Fua o Meaʻai: 504 kalori, 19% gaʻo (10.4 g; 1.9 g faʻatumuina), 45% carbs (57 g), 36% protein (45 g), 8 g fiber, 410 mg calcium.

2 Gazpacho Faʻatasi ma Lump Crabmeat: I totonu o le paluga poʻo le meaʻai e faʻatumu i meaʻai, tuʻu mama seʻi toeitiiti lamolemole (tuʻu ni fasi lapoʻa) , 2 sipuni tiina tipiina o le cilantro fou, 1 sipuni tiina chili efuefu, ma 1/4 sipuni ti taʻitasi masima ma le pepa. Liligi i totonu o se pesini papa'u; pito i luga ma le 1/3 ipu fou pe tuuapa (6 aunese) crabmeat.

1 atoa-saito lisi (Ovens masani poʻo le faleoloa faleoloa faʻailoga) ma 2 sipuni ti trans-gaʻo-leai se malamalama margarine (Folafolaina)

2 ipu lanu meamata fefiloi fa'aulu i luga i le 2 sipuni ta'itasi: sisi feta malepelepe (fa'aitiitia le ga'o pe a e mauaina) ma le fa'aofuina Catalina e leai se ga'o (Kraft)

Fua o Meaʻai: 437 kalori, 26% gaʻo (12.5 g; 6 g faʻatumuina), 45% carbs (49 g), 29% protein (32 g), 11 g fiber, 407 mg calcium.

3 Spaghetti Bolognese (tagaʻi i le fua faatatau)

1 ipu zucchini tipi taitasi ma maukeni samasama (ai mata po o microwave i luga o le maualuga mo le 2 minute); faʻaopopo masima ma le pepa.

Fua o Meaʻai: 411 kalori, 14% gaʻo (6.4 g; 1 g faʻatumuina), 66% carbs (68 g), 20% protein (21 g), 13 g fiber, 113 mg calcium.

4 Millet-Quinoa-Cashew Kugel Faʻatasi ma le Apple-Balsamic Drizzle (vaʻai i le fua faʻatatau)

2 ipu fefete broccoli, 2 sipuni sipuni kuka toto (Cascadian Farm, i le pusa aisa), togi i

1 sipuniti suauu olive, masima ma pepa.

Nutrition Score: 592 kalori, 31% ga'o (20.4 g; 3.8 g tumu), 52% carbs (77 g), 17% polotini (25 g), 16 g fiber, 234 mg calcium.

5 Pea suamalie ma le Onion Risotto (silasila i fua fa'atatau)

La-mago crostini tamato: Maualuga 1 fasi fasi falaoa falaoa falaoa ma 2 sipuni tiina sun-mago tamato pesto (Contadina)

Fua o Meaʻai: 498 kalori, 28% gaʻo (15.5 g; 5.5 g faʻatumuina), 59% carbs (73 g), 13% protein (16 g), 7 g fiber, 105 mg calcium.

LIMA SNACKS

1 5 masi saito atoa e faaitiitia ga'o (Reduced Fat Triscuits) ma le 1 aunese ulaula sisi mozzarella

Fua o Meaʻai: 153 kalori, 36% gaʻo (6 g; 3 g faʻatumuina), 43% carbs (16.5 g), 21% protein (8 g), 3 g fiber, 190 mg calcium.

2 Salati Fua Fualaʻau: togi faʻatasi 1/2 ipu taʻitasi meli meli cubed, moli tina ma moli mumu, 1/2 ipu lowfat vanilla yogurt (susu poʻo soy) ma le 1 sipuni tiina tuʻu mili.

Nutrition Score: 224 kalori, 8% gaʻo (2 g; 1 g tumu), 81% carbs (45.5 g), 11% protein (6 g), 3 g fiber, 247 mg calcium.

3 1/2 ipu lowfat fale sisi faʻafefiloi ma le 1 sipuni ti mago fualaʻau fufui faʻafefiloi (Hidden Valley Ranch); tautua ma le 2 fennel stalks ma 5 pepe kāloti.

Fua o Meaʻai: 133 kalori, 11% gaʻo (1.6 g; 1 g faʻatumuina), 42% carbs (14 g), 47% protein (15.5 g), 4 g fiber, 123 mg calcium.

4 1 afifi sauni tofu miso sup (Kikkoman) ma le 4 falaoa falaoa (Barbara's Bakery)

1 paʻu laʻau sinasina-vine vinega (Kellogg's)

Fua o Meaʻai: 128 kalori, 19% gaʻo (2.7 g; 0 g faʻatumuina), 64% carbs (21.4 g), 17% protein (5.5 g), 1 g fiber, sailia kalisiu.

5 3 kuki vine mago (leai se gaʻo) (Pepperidge Farm) ma le 1/2 ipu raspberry sorbet (Häagen-Dazs)

Faʻamaumauga o meaʻai: 240 kalori, 0% gaʻo, 97% carbs (58 g), 3% protein (1.8 g), 1 g fiber, 0 mg calcium.

Iloilo mo