Mona ke phepo e ntle ka ho fetisisa e nang le protheine e ngata

Mona ke phepo e ntle ka ho fetisisa e nang le protheine e ngata

Melemo ea lijo tse nang le protheine e ngata e kenyelletsa ho fokotsa boima ba 'mele, ho theola boima ba' mele ka nako e telele, ho khora ho eketsehileng, le ho fokotseha ha mafura a 'mele. maikutlo a ho kgora le kgotsofalo.

Kaha batho ba bangata ba latela merero ea lijo bakeng sa ho theola boima ba 'mele, moralo o hlokomela hore o se ke oa feta moeli oa lik'halori tse 1500 ka letsatsi.

Letsatsi la pele

Lijo tsa hoseng (401 lik'hilojule)
• Karolo e le 'ngoe ea avocado le omelet ea khale
Seneke (lik'hilojule tse 131)
1 pere e kholo
1 lamunu e mahareng
Lijo tsa mots'eare (lik'hilojule tse 430)
• Karolo e le 'ngoe ea salate e nang le lierekisi le tuna
Seneke (lik'hilojule tse 156)
• Halofo ea kopi ea yoghurt ea Segerike e hlakileng, e tlaase ea mafura
• Halofo ea senoelo sa blueberries
Lijo tsa mantsiboea (400 lik'hilojule)
• Karolo e le 'ngoe ea salmon ea rosemary e halikiloeng le asparagus le litapole
Kakaretso ea letsatsi le letsatsi: lik'hilojule tse 1518 - ligrama tse 71 tsa mafura - ligrama tse 94 tsa protheine - ligrama tse 137 tsa lik'habohaedreite - ligrama tse 32 tsa fiber - limiligrama tse 1714 tsa sodium.

letsatsi la bobedi

Lijo tsa hoseng (410 lik'hilojule)
• Sejo se le seng sa cherry e khahlanong le ho ruruha le lero la spinach
Seneke (lik'hilojule tse 181)
• 1 senoelo sa yogurt ea Greece e hlakileng, e tlaase ea mafura
• Halofo ea senoelo sa li-blackberries
Lijo tsa mots'eare (lik'hilojule tse 374)
• Karolo e le 'ngoe ea salate ea spinach le fragola
Seneke (lik'hilojule tse 100)
• Halofo ea senoelo sa edamame
Lijo tsa mantsiboea (454 lik'hilojule)
• Karolo e le 'ngoe ea salate ea khale e halikiloeng e nang le quinoa e crispy
Kakaretso ea letsatsi le letsatsi: lik'hilojule tse 1519 - ligrama tse 75 tsa mafura - ligrama tse 88 tsa protheine - ligrama tse 134 tsa carbs - ligrama tse 30 tsa fiber - 1432 milligrams ea sodium

letsatsi la boraro

Lijo tsa hoseng (410 lik'hilojule)
• Sejo se le seng sa cherry e khahlanong le ho ruruha le lero la spinach
Seneke (lik'hilojule tse 110)
• 1 senoelo sa yogurt ea Greece e hlakileng, e tlaase ea mafura
Lijo tsa mots'eare (lik'hilojule tse 374)
• Karolo e le 'ngoe ea salate ea spinach le fragola
Seneke (lik'hilojule tse 112)
• 1 lehe le phehiloeng
• Halofo ea senoelo sa cranberries
Lijo tsa mantsiboea (514 lik'hilojule)
• Lijo tsa 1 tsa khoho le meroho e nang le parsley, walnuts le sauce ea pesto
Kakaretso ea letsatsi le letsatsi: lik'hilojule tse 1520 - ligrama tse 78 tsa mafura - ligrama tse 92 tsa protheine - ligrama tse 126 tsa lik'habohaedreite - ligrama tse 28 tsa fiber - 1576 milligrams ea sodium

letsatsi la bone

Lijo tsa hoseng (341 lik'hilojule)
kopi e le 'ngoe ea yoghurt ea Greek e nang le mafura a tlase
• Halofo ea kopi ea lialmonde tse sehiloeng
• Halofo ea senoelo sa blueberries
Seneke (lik'hilojule tse 131)
Pere e kgolo
Lijo tsa mots'eare (lik'hilojule tse 374)
Arolelana spinach le fragole
Matla
Seneke (lik'hilojule tse 216)
• Lialmonde tse halikiloeng tse 20 tse omeletseng tse sa omisitsoeng
• Senoelo sa li-blackberries
Lijo tsa mantsiboea (442 lik'hilojule)
• Karolo e le 'ngoe ea shrimp le kebab ea pepere e nang le slaw e khubelu ea onion e halikiloeng
Kakaretso ea letsatsi le letsatsi: lik'hilojule tse 1504 - ligrama tse 82 tsa mafura - ligrama tse 90 tsa protheine - ligrama tse 115 tsa lik'habohaedreite - 31 grams fiber - 1003 milligrams sodium

Letsatsi la bohlano

Lijo tsa hoseng (410 lik'hilojule)
• Sejo se le seng sa cherry e khahlanong le ho ruruha le lero la spinach
Seneke (lik'hilojule tse 87)
• Halofo ea kopi ea yoghurt ea Segerike e hlakileng, e tlaase ea mafura
• Halofo ea senoelo sa blueberries
Lijo tsa mots'eare (lik'hilojule tse 374)
• Karolo e le 'ngoe ea salate ea spinach le fragola
Seneke (lik'hilojule tse 154)
• Li-gramme tsa 20 tsa lialmonde tse halikiloeng tse sa omisitsoeng
Lijo tsa mantsiboea (463 lik'hilojule)
• 1 burger le li-fries tsa litapole tse monate
Kakaretso ea letsatsi le letsatsi: lik'hilojule tse 1488 - ligrama tse 82 tsa mafura - ligrama tse 90 tsa protheine - 113 dikgerama tsa lik'habohaedreite - 30 grams fiber - 1442 milligrams sodium

letsatsi la botshelela

Lijo tsa hoseng (341 lik'hilojule)
• 1 senoelo sa yogurt ea Greece e hlakileng, e tlaase ea mafura
• Halofo ea kopi ea lialmonde tse sehiloeng
• Halofo ea senoelo sa blueberries
Seneke (lik'hilojule tse 200)
• 1 apole e mahareng
• 1 tbsp. Botoro ea peanut ea tlhaho
Lijo tsa mots'eare (lik'hilojule tse 374)
• Sejo se le seng sa linaoa tse tšoeu le avocado toast
• Senoelo sa 1 sa kefir e hlakileng, e tlaase (lebese le lomositsoeng).
• 1 clementine
Seneke (lik'hilojule tse 170)
• Lialmonde tse halikiloeng tse 22 tse omeletseng tse sa omisitsoeng
Lijo tsa mantsiboea (431 lik'hilojule)
• Sejo se le seng sa Green Farro se na le:
Komiki le halofo ea linaoa tse foreshe tse ebotsoeng
1 teaspoon letsoai, e arotsoe
Khaba ea makhasi a basil a macha
Kotara ea kotara ea makhasi a parsley a hloekileng
1 tablespoon minced konofolo e ncha
Halofo ea teaspoon ea anchovy peista
Halofo ea senoelo sa yogurt e mafura a tletseng
2 tablespoons mayonnaise
1 tablespoon ea lero la lemone le lecha
Halofo ea kopi ea oli ea mohloaare e sa tsoakoang
1 senoelo sa likomkomere tse hahiloeng hantle
1 senoelo sa shredded nama ea khoho e phehiloeng kapa linaoa tse tšoeu
Kakaretso ea letsatsi le letsatsi: lik'hilojule tse 1515 - ligrama tse 73 tsa mafura - ligrama tse 86 tsa protheine - 146 dikgerama tsa lik'habohaedreite - 31 grams fiber - 1492 milligrams sodium

letsatsi la bosupa

Lijo tsa hoseng (401 lik'hilojule)
• 1 e bohareng ba lamunu
Seneke (lik'hilojule tse 181)
• 1 senoelo sa yogurt ea Greece e hlakileng, e tlaase ea mafura
• Halofo ea senoelo sa li-blackberries
Lijo tsa mots'eare (lik'hilojule tse 374)
• Sejo se le seng sa linaoa tse tšoeu le avocado toast
• 1 senoelo sa mafura a tlaase a Greek yogurt
• 1 clementine
Seneke (lik'hilojule tse 100)
• Halofo ea senoelo sa edamame
Lijo tsa mantsiboea (432 lik'hilojule)
• Karolo e le 'ngoe ea Cajun-marinated tofu e nang le tranelate ea beetroot
Kakaretso ea letsatsi le letsatsi: lik'hilojule tse 1488 - 72g mafura - 85g protheine - 142g carbs - 36g fiber - 1665mg sodium

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023