ʻO kaʻaiʻana i kaʻahaʻaina Low-Calorie Weekday

He aha nā meaʻai kai haʻahaʻa e hiki ai ke hana ma nā pule hebedoma ke makemakeʻoe i ka palaoaʻai e hikiʻole ke hōʻemi i kāu kālā kaloila? He mea maʻalahi kēia mau mea liʻiliʻi liʻiliʻi loa i ka hoʻomākaukauʻana a me ka hoʻolakoʻana i nā huaʻai olakino e pili ana i ke kinona pono āu e pono ai. Hiki iāʻoe ke hana i kāu papa helu kūʻai mai kēia mau menusinaʻelima, a loaʻa ka hebedoma piha i nā meaʻai e hoʻomākaukau ai. ʻAʻole hiki ke noʻonoʻo ma hope o ka lōʻihi.

• 01 o 05

  Ka Puʻu Kane'Āpena

  E lawelawe i kahi meaʻai nani i kūpono no ka hui aiʻole hiki keʻoluʻolu i kouʻohana a meʻoe iho. He 20 mau minuke wale nō e hoʻomākaukau ai a he 40 mau minuke no ka kukeʻana i kēia pulu hōkū moa iʻoi aku i lalo i ka calories. Ma keʻano maʻamau, hoʻonuiʻia nā calories ma ka'ōniʻiʻana a me ka lawelaweʻana me ka mīkini māmā. Ma ka holoiʻana i ke kīʻaha me kahi'ōpala huapalapalaʻeleʻele, e loaʻa iāʻoe ka pīpī me ka hapaʻuʻuku. E lawelawe iā ia me nā hua'alapī kaomi e like me ka mea'alapaka, ka puaʻaleʻaleʻa, aiʻole ka broccoli e hāʻawi ai i ka pena i ka pāpale. E puhi i kahi pali pua nani a iʻole ka hoahānau e lawelawe pū me ia.

• 02 o 05

  Ka MeaʻAi Loa Loa Kalole Loa

  E hoʻohana i ka pipiʻai honua a hoʻonui i nā mea kanu e hana ai i kahi momona māmā i hoʻopihaʻia i ka meaʻai. He meaʻaiʻAiʻAmelika kēlā. Ināʻoe e nānā ana i nā calories,ʻaʻole e manaʻoʻia e ke koena o kaʻohana ka nele i kahiʻaina ahiahi. Hiki iāʻoe ke lawelawe ia me nā'ōlaʻi'alapalapa maikaʻi ma ka makemakeʻoe e hoʻomaʻamaʻa i kēlāʻaoʻao kahiko, aiʻole eʻoluʻolu i ka puaʻala maikaʻi. Hiki i ka'ōmoma'ōmaʻomaʻa a me nā hua'alapuni kapi ke hoʻopili i kāu meaʻai me nā huaʻona.

• 03 o 05

  ʻO Beef a me Broccoli Stir Fry

  Ma lalo o ka hapalua hora, hiki iāʻoe keʻoliʻoli i kēia'ōpala'Ashia maikaʻi e loli ana i nā calories a hoʻopihaʻia i ka meaʻai. ʻO ka haʻawina hauʻoliʻaʻoleʻoe i kau palena waleʻia i brocoli. Inā loaʻa iāʻoe nā "meaʻai hoʻouluʻu" e loaʻa ana i kahi limp liʻiliʻi i loko o kāu mea kanu maʻalahi, hiki iāʻoe ke hoʻohana i kēia mau mea ma kēia pāʻani. Hiki ke hoʻohuiʻia nā peppers, nā'eleka, nāʻehu, nā kāloti, ka'alapalapala, nā pīkāka, a me nā greens e like me ka'ōnihi a me kale i kaʻeli. ʻAʻoleʻoe i makemake i ka nui o kaʻaila e hoʻonā i ka hauʻoli. E kīkoi iā ia me ka laikiʻala a me ka hauʻoli.

• 04 o 05

  Ka Pō Kanui

  Inā lōʻihiʻoe i ka lā a makemakeʻoe i kahiʻaina awakea,ʻo ke kāwiko he mea maʻamau ia e pili i ka pila. Akā,ʻaʻole ponoʻoe e noho no nāʻoki liʻiliʻi. Eʻoliʻoli i kahi wīwī Panini wela. E lawelawe me kaʻaoʻao o ka mea pāpale kapu no ka meaʻai kaulike, haʻahaʻa-calorie .

• 05 o 05

  Pāʻina Mele

  Hoʻomoʻaʻo Sou i ka meaʻai hoʻomaha. Ua piha kēiaʻano o ka minestrone i nā mea kanu kalo-loloa. Hiki paha iāʻoe ke hele pū me ia me keʻano kalo-kalo o ka cornbread. Hiki iāʻoe ke mālama pono i nā calories e hoʻoulu ai i kahi'āleʻa bale-kalori nui no ka meaʻai