Shuga-Wokondedwa Brown-Bag Chakudya Chakudya

Ntchito Yogwira Ntchito Zakudya Zakudya Zokuthandizani Kuti Mugwirizane ndi Zakudya Zakudya Zamagulu Anu

Kaya mumabwerera ku sukulu kapena ngati mumagwiritsa ntchito bulauni kuntchito, malingaliro a chakudya chamadzulowa amakhala ndi inu kuyembekezera kupuma kwanu masana.

Kudya chamasana m'malo kugula kumakupatsani nthawi yochulukirapo yokonzekera zakudya zomwe zidzakondana ndi dongosolo lanu la chakudya. Kusinthana chakudya chamasana tsiku ndi tsiku kumakuthandizani kumamatira ku dongosolo lanu mwa kupewa kudzikuza.

Nazi malingaliro asanu-amodzi pa tsiku la sabata la ntchito-omwe ali otsika kwambiri mu mafuta, otsika kwambiri, komanso otetezeka kwambiri mapuloteni. Palinso sandwich ya PB & J ya mwana wathu tonsefe komanso zosankha zamasamba.

Onjezerani zakumwa zopanda shuga zosapitirira 16 kapena madzi kuti mutenge malingaliro onse asanu awa.

Mbewu-Chochokera Saladi Chakudya

(Makilogalamu 510, 56 peresenti kuchokera ku zimagulu)

• 1/2 chikho chikapu
• 2/3 chikho chophika balere, mpunga wofiira, kapena quinoa
• Mafuta atatu ophika ndi owotcha mawere opanda chikopa
• Tsabola wofiira 1/2 wofiira
• Supuni 2 zotsitsa-mafuta rasipiberi-mtedza saladi kuvala
• 8 odulidwa omangidwa apricot halves

Zosasintha Zakudya

(505 makilogalamu, 54 peresenti kuchokera ku zimagulu)

• Anthu osakaniza tirigu olemera kwambiri
• 3 ma ounces atapulidwa ku Turkey
• 2 ma ounces amachepetsa tchizi tochepa
• Apulo 1
• 1 chikho cha khanda 1
• 3 gingersnaps

Sakani Sandwich Chakudya

(Makilogalamu 496, 57 peresenti kuchokera ku zimagulu)

• 2 Turkey Low ndi Ham Wraps
• 1 chikho chopukutika nkhaka
• 1 clementine
• 6 amondi

Wakale, Wokhulupirika PB & J Sandwich

(Makilogalamu 460, 53 peresenti kuchokera ku zimagulu)

• Buluu wa Peanut ndi Jelly Sandwich yopangidwa ndi supuni 2 zamchere batala, masupuni 2 a zakudya zowonjezera, ndi magawo awiri a mkate wa tirigu wonse
• 1 lalanje
• 6 ounces yogula wopanda mafuta

Veggie Lunch

(Makilogalamu 450, 59 peresenti kuchokera ku zimagulu)

• 15 Zophika Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi

• 1/3 chikho chosungunula
• 1 lalikulu ngale yatsopano
• 1 peresenti ya mafuta onenepa a Cheddar
• 4 walnuts