O lau mea'ai fou e pa'u ai le mamafa

Anotusi

• Iloilo mo

3 FUA AUA

1 1/2 ipu All-Bran cereal faafefiloi ma le 1/2 ipu Aofa'i cereal ma fa'atumu i le 1/2 ipu susu le ga'o ma le 1/2 ipu fasi strawberries.

1 fasi fasi fualaʻau saito atoa ma le 2 sipuni ti sina pata pinati ua faʻaitiitia le gaʻo

Nutrition Score: 352 calories, 15% gaʻo (6 g; 1 g tumu), 68% carbs (60 g), 17% protein (15 g), 17 g fiber, 531 mg calcium, 18 mg iron, 631 mg sodium.

2 2 faʻamaluluina faʻatasi fualaʻau faʻamago ma le sipuni sipuni maple

1 fasi papaya

Nutrition Score: 455 calories, 10% gaʻo (5 g; 1 g tumu), 84% carbs (96 g), 6% protein (7 g), 13 g fiber, 139 mg calcium, 1 mg iron, 421 mg sodium.

3 Apricot-Cinnamon Oatmeal: Tuʻufaʻatasia i totonu o le ipu faʻaeletise-3/4 ipu e leʻi vela, o le 1 1/2 ipu susu e leʻo gaʻoa, 1 e faʻapipiʻi ma faʻamamagoina apricot, ma le 1/2 sipuni tiina tiamoni; microwave i luga ole 2 minute, seʻi vagana ua mitiia le suavai.

1 ipu cantaloupe kupita

Fua o Meaʻai: 437 kalori, 10% gaʻo (5 g; 1 g faʻatumuina), 68% carbs (74 g), 22% protein (24 g), 9 g fiber, 521 mg calcium, 4 mg iron, 207 mg sodium.

3 TAIAGA

1 Hummus Sandwich: Fa'afefiloi i totonu o se mea fa'afefiloi 15-aunese apa garbanzo pi (fa'amama), afa o le 15-aunese apa pi pa'epa'e (fa'amama ma fufulu e aveese ai le masima), 2 sipuni tele o le tahini, 1 clove garlic, 1/4 ipu vai ma 1 sipuni tele sua tipolo fou; puresē seʻia lamolemole. Fa'asa'o le 1/4 ipu fa'afefiloi i luga o le fasi falaoa 1 atoa; pito i luga ma fasi tamato se 2, lau latisi mumu 2 ma fasi falaoa lona lua (fa'aagaga le hummus totoe i totonu o se pusa fa'amaufa'ailoga i totonu o le pusaaisa).

1/3 ipu soya vela (edamame), atigi atigi ma fa'a'ai i le 1/4 sipuniti masima

2 moli moli poʻo le 1 moli

Nutrition Score: 513 calories, 21% gaʻo (12 g; 2 g tumu), 55% carbs (71 g), 24% protein (31 g), 18 g fiber, 387 mg calcium, 10 mg iron, 932 mg sodium.

2 Pinto Bean Salad With Tuna: Fa'afefiloi i totonu o se pesini 15-aunese apa pini pi (mama ma fa'amama),

8-aunese mafai ona tipiina ni pi lanumeamata (fufulu ma faʻamaligiina), 6-aunese mafai tuna (faʻamaligiina), 2 sipuni punetini fualaʻau mumu pepa (mai le 7-aunese fagu), 1 sipuni vineka mumu-uaina, ma masima ma le pepa uliuli e tofo . Vaevae i le afa; fa'aagaga le afa mo se isi aso.

Tipi Saga Tao ma Guacamole: Otioti le totila sana 1 i ni fasi fa'afa ma fa'asolo atu tina i se pepa tao; tao i le 400 ° F mo le 5 minute, seia oʻo ina malulu ma auro; faataatia ese. Faʻatasi i totonu o le paluga poʻo le mea e gaosi ai meaʻai 1 peeled ma avocado avocado, afa o le 15-aunese mafai papaʻe pi (faʻamaligiina), 1 sipuni sua fou lime sua ma 1 clove kaliki. Faamama seia toeitiiti lamolemole; faʻagaeʻe i le 1 sipuni tiina tipiina cilantro fou; fa'amasima ma le pepa e tofo ai. Auauna i le 1/4 ipu guacamole ma chips ma faʻasao 3/4 ipu guacamole mo le King Mackerel poʻo Trout Enchilada enaena enaena i le itulau 164 (faleoloa i totonu o se koneteina faʻamau i totonu o le pusaaisa).

Nutrition Score: 469 calories, 25% gaʻo (13 g; 3 g tumu), 45% carbs (53 g), 30% protein (35 g), 17 g fiber, 185 mg calcium, 7 mg iron, 89 mg sodium.

3 Vegetarian Turkey Sandwich: Top 1 fasi falaoa saito atoa ma le 1 sipuniti honey sinapi po o le sinapi Dijon, 2 aunese soya pipi, 3 fasi kukama, 1 lau letusi mumu ma le fasi falaoa lona lua.

8-aunese pusa yogurt maualalo ga'o (so'o se tofo)

1 tipiina kiwi

Fua o Meaʻai: 462 kalori, 8% gaʻo (4 g; 2 g faʻatumuina), 67% carbs (77 g), 25% protein (29 g), 9 g fiber, 623 mg calcium, 2 mg iron, 748 mg sodium.

3 MATAIO

1 Kasha ma Pasta ma Lemon Pesto (silasila i fua fa'atatau)

1 ipu pepe fuamoa laʻau faʻasuaʻi i fasi fasi tamato e 2 ma le 1 sipuni tiina leai se gaʻo Italia

Fua o Meaʻai: 467 kalori, 30% gaʻo (16 g; 3 g faʻatumuina), 56% carbs (65 g), 14% protein (16 g), 8 g fiber, 160 mg calcium, 4 mg iron, 775 mg sodium.

2 Samoa Gingered ma Quinoa ma Suiselani Chard (silasila i fua faatatau)

Squash Acorn ausa: Aveese le 1 acorn squash ma aveese fatu; tuʻu le 1 sipuni ti suauʻu olive i afa taʻitasi ma olo ile peleue; vai i totonu ma le masima ma le pepa; tuʻu 'afa, tipi le itu i luga, i totonu o se microwave-saogalemu ipu ma ufiufi i palasitika afifi; microwave i luga ole 5 minute, se'ia vaivai; tu ile 5 minute ae le i tautua. Faʻataua se tasi o afa mo le aoauli a taeao.

Nutrition Score: 461 calories, 25% gaʻo (13 g; 2 g tumu), 49% carbs (56 g), 26% protein (30 g), 12 g fiber, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 King Mackerel poʻo Trout Enchiladas (vaʻai faʻamatalaga fesoʻotaʻi)

Cumin araisa: Tuʻufaʻatasia i totonu o le microwave-safe ipu 1/2 ipu vave-kuka enaisa araisa, 1/2 ipu vai ma 1/2 teaspoon kumina eleele kumina. Ufiufi i le palasitika ma le microwave i luga ole 5 minute maualuga; tu ile 5 minute; fluff ma se tui.

1 ipu fugala'au broccoli raab po'o fugala'au broccoli

Nutrition Score: 645 calories, 31% gaʻo (22 g; 5 g saturated), 44% carbs (71.5 g), 25% protein (40 g), 20 g fiber, 231 mg calcium, 3 mg iron, 1,958 mg sodium.

3 MEA'AI

1 7 Faʻapaʻu-Fat Triskuits ma 2 aunese soy sisi, 10 pepe kāloti

Nutrition Score: 232 calories, 12% gaʻo (3 g; 0.5 g saturated), 57% carbs (33 g), 31% protein (18 g), 5 g fiber, 437 mg calcium, 3 mg iron, 679 mg sodium.

2 6-aunese koneteina soya yogurt, 1 aunese almonds blanched

Nutrition Score: 299 calories, 39% gaʻo (13 g; 1 g tumu), 46% carbs (34.5 g), 15% protein (11 g), 6 g fiber, 100 mg calcium, 3 mg iron, 40 mg sodium.

3 1/2 ipu lowfat vanilla aisa kulimi poʻo yogurt faʻaisa, 1 ipu mumu fualaʻau

Nutrition Score: 273 calories, 10% gaʻo (3 g; 2 g saturated), 77% carbs (52.5 g), 13% protein (9 g), 2 g fiber, 251 mg calcium, 1 mg iron, 60 mg sodium.

Iloilo mo