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Movere a saturatioribus adipes ad lowfat, summus fibra ciborum non tam difficilis est quam tu credis. Simpliciter his prandiis, laborum ac felis ut fundamentum omnibus electionibus escis tuis per mensem. Tu quoque facilem fecimus. Notae nomina enumeravimus pro pane, margarine, waffles, soy caseo, etc., ut pleraque producta emis in pingues et calories et alta in fibra et nutrimentum sint humiles.

QUINQUE PRANDIUM

1 Musa Soy Milkshake: Purée in blender 1 Musa, 1/2 poculum leve vanilla soy lac, 1/2 poculum calcium munitum succo aurantiorum.

2 crustae totius grani tosti (Pepperidge Farm Naturale totum Grain) cum 2 teaspoons trans-adipem gratis / margarine pinguis gratis (Promissionis)

Nutritionem Score: 359 calories, 5% adipem (2 g; 0.2 g saturatum), 83% carbs (75.5 g), 12% interdum (11 g), 9 g fibra, 382 mg calcii.

2 Indian Tofu Scramble: In caldario calido, sauté, saepe agitando, per 5 minuta, 3 unciae aleae firmae tofu, 1/4 calicis diced tomatoes (novae vel canned), 1/2 teaspoon singulae quaerendae pulveris et cumini et 2 teaspoons cilantro concisi. .

II crustae totum triticum tosti (Arnold Stoneground C% totum triticum) cum II teaspoons omnes fructus servat

VIII uncias grapefruit sucus

Nutritionem Score: 327 calories, 10% adipem (3,6 g; 0.1 g saturatum), 71% carbs (58 g), 19% interdum (15.5 g), 8 g fibra, 264 mg calcii.

3 Prandium Sandwicum: In caldario nonstick obductis aspergine coquendis, ovum coctum super medium altum calorem 2 minuta per latus. Toast1 oat-bran English muffin; inter partes muffin pone 1 unciam soy casei (Soyco), 1 unciae pernae macris et ovi cocti.

VIII uncias low-sodium lycopersiciSusceptibility juice

Nutritionem Score: 357 calories, 28% adipem (11 g; 2.8 g saturatum), 45% carbs (40 g), 27% interdum (24 g), 4 g fibra, 347 mg calcii.

4 Cantaloupe-Strawberry Smoothie: Purée in blender / 2 e poculum unumquodque cantaloupe triplicatum et fraga, 1 poculum lowfat fragum yogurt et 1 teaspoon triticum germen.

Pita triticum totum cum 1 1/2 tablespoon hummus cellarium emit

Herbal tea VIII uncias

Nutritionem Score: 413 calories, 12% pinguis (5,5 g; 1,9 g saturatum), 74% carbs (76 g), 14% interdum (14.5 g), 7 g fibra, 387 mg calcii.

5 2 totum granum waffles (Eggo Nutri-Grain Multi-Bran) cum 2 tablespoons acer surrepo

Cremeo Chai Tea: Miscere 1/2 calicem mixtam chai tea, 1/2 calicem nonfat lac et 1 tablespoon mel.

I divisa kiwi

Nutritionem Score: 411 calories, 11% adipem (5 g, 1 g saturatum), 80% carbs (82 g), 9% interdum (9 g), 8 g fibra, 212 mg calcii.

QUINQUE PRANDIUM

1 Smoked Trout in Pumpernickel: Whisk together 1 tablespoon fat-free mayonnaise and 1 teaspoon each concisus recent aneth and horseradish; expandi super 1 frustum panis pumpernickel; top cum 3 unciis fumabat tructa, 1/4 poculum tenuissime divisa cucumeris et secundi panis segmentum.

I divisa beefsteak lycopersiciSusceptibility drizzled cum I teaspoon balsamicum vinegar

II oranges sanguine

Nutritionem Score: 451 calories, 15% adipem (7.5 g, 2 g saturatum), 60% carbs (68 g), 25% interdum (28 g), 11 g fibra, 276 mg calcii.

2 Fermentum lenticulae ACETARIA: Miscere a19-unciam potest Progresso 99% Adeps Free Lenticulae pulmenti et 1/2 poculum crudum instant fuscum oryzae in patera et Proin in alto pro 5 minuta; Stet 5 minuta; cyathum singulae diced carrotae et piperis viridis campanae, aceti vini rubri, salis et piperis; iactare cum furca. Servite in foliis 2 rubris lactucae.

I fructus gelida talea (Dole vel Edy s)

Nutritionem score: DLV calories, X% adipem (6 g, 0 g saturatum), 72% carbs (100 g), XVIII% interdum (25 g), XVIII g fibra, XXX mg calcii.

3 Salmon ACETARIA: Miscere potest salmonum uncia VI, 1/4 calicem tritum cepa rubra, 2 tablespoons adipem-liberum mayonnaise et 1 teaspoon Dijon; misce bene et pone super 2 scyphos infantem spinach folia.

II segmenta siliginis panis (Beefsteak Hearty Rye) calvis cum II tablespoons adipem libero horto-vegetabilis crepito caseum

2 prunis

Nutritionem Score: 477 calories, 22% adipem (11,6 g; 2.5 g saturatum), 47% carbs (56 g), 31% interdum (37 g), 7 g fibra, 675 mg calcii.

4 Soy BLT: Proin 4 purus soy lardo (Lightlife Smart Bacon) secundum sarcina directiones (donec rigidas); Expansum 1 segmentum panis triticei integri (Miror C) Totum triticum cum 2 teaspoons soy mayonnaise (Vegenaise); top cum lardo cocto, pauca folia rubra Boston vel Romaine lactuca, 3 segmenta lycopersiciSusci et secundi panis frustum ut paniculum fartum efficiant.

I divisa mango

Nutritionem Score: 377 calories, 23% adipem (9.6 g, 1 g saturatum), 60% carbs (57 g), 17% interdum (16 g), 7 g fibra, 121 mg calcii.

5 Nigra faba purus (Vallis Salutis, sarcina 2.36-unciarum, cedens15 uncias cum paravit)

1 Totum granum volvunt (Ovens Naturales)

I calicem concisi Romaine lactuca cum 1/4 calicem aluminis brassicae rubrae et II tablespoons adipem libero Italico vel caeruleo caseum coluisse (Wish-Bone)

I Papaya sparsi cum II teaspoons recenter expressi calcis suci

Nutritionem Score: DLXXXL calories, 4% adipem (2,6 g; 0 g saturatum), 78% carbs (114 g), 18% interdum (26 g), 19 g fibra, 249 mg calcii.

Quinque cenae

1 Salmon poached with Lemon-Caper Sauce: In aeno magno, 5-unciam operit vitta salmonum aqua. Ulcus affer, protinus a calore remove; Stet X minuta. Exhaurire; refrigerandum. Cum promptus est ad ministrandum, SCOPULA simul I, IIII calicem nonfat cremorem acidum, II teaspoons, singulum succum citreum recentem, et capparis haustum, sal et piper; Ligula condimentum in salmo.

1/2 calicem cocta instant brunneis rice (avunculi Ben)

I calicem INDIGNABUNDUS spinach

Nutritionem Score: 504 calories, 19% adipem (10,4 g; 1.9 g saturatum), 45% carbs (57 g), 36% interdum (45 g), 8 g fibra, 410 mg calcii.

2 Gazpacho Cum massae Crabmeat: In blende vel processus cibi, puree usque ad fere lenis (aliquas partes majores relinque) tomatoes concisas 2, calicem lycopersicum 1/2, piperis campanae viridis 1/2, calix 1/3 cucumeris divisa, 1 allium caryophyllum , II teaspoons concisi cilantro recenti, I teaspoon pulveris purus, et 1/4 teaspoon, singulis salis et piperis. Effunde in pateram; summo cum 1/3 calicem recens vel canned (6 uncias) crabmeat.

I toto-grano volumine (Cbani Naturalis vel loci copia notam) cum 2 teaspoons trans-adipem libero lucis margarine (promissionis)

2 pocula mixta vireta cumulum 2 tablespoons singulae: caseus intrita feta (si invenire potes pinguis) et pinguis liber Catilina vestiendi (Kraft)

Nutritionem Score: CDXXXVII calories, XXVI% adipem (12,5 g; VI g saturatum), 45% carbs (49 g), XXIX% interdum (32 g), XI g fibra, 407 mg calcii.

3 Spaghetti Bononiensis (recipe related vide)

1 scyphus zucchini et cucurbitae flavae divisae (crudum vel proin in alto per 2 minuta manducet); addito sale et pipere.

Nutritionem score: CDXI calories, XIV% adipem (6.4 g, I g saturatum), 66% carbs (68 g), XX% interdum (21 g), XIII g fibra, CXIII mg calcii.

4 Milium Quinoa-Cashew Kugel Cum Apple-Balsamic Drizzle (recipe related vide)

II pocula INDIGNABUNDUS algentem, 2 tablespoons soybeans coctam (Fam Cascadian, in porticu freezer), iactatam

I teaspoon oleum, sal et piper.

Nutritionem Score: 592 calories, 31% adipem (20.4 g; 3.8 g saturatum), 52% carbs (77 g), 17% interdum (25 g), 16 g fibra, 234 mg calcii.

5 Pisum dulce et Risotto cepa (recipe related videre)

lycopersiciSusceptibility crostini exsiccata: Top 1 scalpere cocti sourdough cum 2 teaspoons solis pesto lycopersiciSusci siccatus (Contadina)

Nutritionem Score: 498 calories, 28% adipem (15,5 g; 5.5 g saturatum), 59% carbs (73 g), 13% interdum (16 g), 7 g fibra, 105 mg calcii.

V SNACKS

1 V redegit adipem totum triticum fragor (Reduced Adipem Triscuits) cum I unciae fumabat fermentum caseum

Nutritionem Score: 153 calories, 36% adipem (6 g, 3 g saturatum), 43% carbs (16.5 g), 21% interdum (8 g), 3 g fibra, 190 mg calcii.

2 Cremeo fructus ACETARIA: Iactare simul 1/2 calicem cucumis mella cucumis, aurantiaco cuneis et uvae rubrae, 1/2 calicem lowfat vanilla yogurt (lacticiniis vel soy) et 1 teaspoon concisi mint.

Nutritionem Score: 224 calories, 8% adipem (2 g, 1 g saturatum), 81% carbs (45.5 g), 11% interdum (6 g), 3 g fibra, 247 mg calcii.

3 1/2 calicem lowfat casae caseum mixtum cum 1 teaspoon arida vegetabilis intinge mix (Hidden Valley Ranch); servite cum 2 caulibus feniculi et 5 infante carrots.

Nutritionem Score: 133 calories, 11% adipem (1.6 g, 1 g saturatum), 42% carbs (14 g), 47% interdum (15.5 g), 4 g fibra, 123 mg calcii.

4 1 fasciculus paratus tofu miso pulmenti (Kikkoman) cum 4 haeret panis sesamae (Barbarae Bakery)

1 cinnamomum lowfat passae granolae talea (Kellogg's)

Nutritionem Score: 128 calories, 19% adipem (2.7 g; 0 g saturatum), 64% carbs (21.4 g), 17% interdum (5.5 g), 1 g fibra, vestigium calcium.

5 III adipem libero oatmeal crustulum passum (Pepperidge Farm) cum 1/2 poculum amet sorbet (Häagen-Dazs)

Nutritionem Score: 240 calories, 0% adipem, 97% carbs (58 g), 3% interdum (1.8 g), 1 g fibra, 0 mg calcii.

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