Mahalo paha, makemake nā wahine he nui i kaʻaiʻana iā lākou iho i mua o ka Makahiki hou e like me keʻano o ka waihoʻana i kahi lāʻau Kalikimaka. ʻAe, hiki iāʻoe ke lilo i ka kaumaha i ka makahiki hou -ʻoiaiʻo Dekemapa e wikiwiki ana e hele i ka papahele me kona manamana lima. ʻO kaʻai no ka makahiki hou, a mākou e hāʻawi aku nei iāʻoe, he palupalu a maʻalahi. Hoʻolālāʻia ia no nā hebedomaʻekolu, i kēlā me kēia mea e lilo aiʻoe i ka 0.5 a 1 kg o ke kaumaha. No laila, i ka makahiki hou, hiki iāʻoe ke lilo i ka kaumaha ma ka liʻiliʻi a hoʻokahi a me ka hapa kilokika - i kekahi manawa e lawa ka nalu e kūʻai iāʻoe iho i kahiʻaʻahu hou a iʻole ka hopena no ka mea liʻiliʻi.
1 ka pule
Lune
Breakfast: kahi'āpana berenaʻala me ka punalāʻau o ka margarine momona a me ka punetēne o ka meli + ka'ōmole o ka waiʻona + ka coffee a me ke kē.
ʻO ka lua o ka pōʻaleʻa: ka luakaki 2% momona + 10 hua waina.
Lunch: kahi'āpana o ka pepaʻono i kāwiliʻia me ka meli 2,2% ka momona o ka momona + saladi o nā kukama, kāloti, meaʻalaʻono + kahi'āpana berena.
Pākahi: hoʻokahi alani.
Kaʻaina ahiahi: e hoʻomanaʻo i kaʻaila a iʻole ka wai (ka mea i hanaʻia i ka meaʻai) + kahi hapa o ka hua salani me ka hapalāʻau o nā pomegerane.
Poalua
Pōʻakai kakahiaka: ka lāʻau laʻau me nā kumulāʻau same + kapuni popo kalo 3% momona + kala aiʻole kauti.
ʻO ka lua o kaʻaila kakahiaka: kahi'ōmole o ka waiʻawaʻawa +ʻelua mau kīʻahaʻai.
ʻO kaʻaina awakea: kahi hapa o ka monemona i kāpiliʻia i ka hua'ōmaʻomaʻo.
Paʻa ahiahi: kiwi.
Pī'ā: i kaʻono: 2% momona + kahi hapa o ka laiki laʻau paʻakai.
Pōʻakolu
Pōʻakai kakahiaka: he aniani o ka waiū 2% +ʻelua pākuʻi +ʻekolu punetēpē kīʻaha kīʻaha + kofe aiʻole kauti.
ʻO ka lua o ka pōʻaleʻa: alani
Lunch: kahi hapa o ka'ōniʻi i kāpīʻia me ka raiki +ʻelua punetēpē o ka nihi 2,2% momona o ka momona + kahi'āpana o kaʻaila rye.
Pākīpika: kaʻakika 2% momona + mau'āpana'āpana maloʻoʻelua.
Pōʻa: omelet mai nā huaʻelua, ka'ōmato a me ka pepa meli + kekahi mea lawelawe i ka saladi mai nā huaʻona mea kanu + kahi'āpana o ka'ati rye.
Pōʻalima
Pōʻakai: he hōʻailona + he kīwaʻona wai wai + kofe aiʻole kauti.
ʻO ka lua o kaʻaila kakahiaka: ka'ailama 2% momona i loko o hoʻokahi punetune o nā huaʻakai a me ka teaspoon o ka meli.
Lunch: kahi hapa o ka mīnua kalo a me ka kāpeti.
Paʻa ahiahi: 10 hua waina.
Kaʻaina ahiahi: kahi mai ka palaoa wili, ka'ōmato, oregano,ʻelua punetēpē o ka nihi kapu 2.2% momona, nāʻolivaʻehā.
Pōʻalima
Pōʻakai kakahiaka:ʻehā mau kānana holoʻokoʻa +ʻelua punetēpuni kalo ka paila 3% momona + kala aiʻole kauti.
ʻO ka lua kakahiaka nui:'ōpona.
Lunch: kahi lawelawe'alalala, paipaiʻia me ka zucchini a me ka eggplant +ʻelua punetēpu o ka liʻiliʻi 2,2% momona.
Pākīpika: kaʻakika 2% + hapa o ka maiʻa.
Kaʻaina ahiahi: kahi hapa o nā pūʻakai + i hoʻolimalimaʻia i ka salakeke'ōmaʻomaʻo me ka vineka balsamic.
Poaono
Pōʻakai: hoʻoulu + i ke aniani o ka waiū 1.5% momona + kofe aiʻole kauti.
ʻO ka lua kakahiaka nui:ʻelua mau kuki me ke kōʻole.
ʻO kaʻaina awakea: he kapi mai kaʻiʻo o turkey + he hapa o ka puna broccoli + mau mea kanuʻuala.
Paʻa ahiahi: apple + 10 hua waina.
Pīʻaha: i ka luakena 2% momona me ka teaspoon o ka meli a me ka punetēpē o nā nakiʻeha.
ʻO ka lā Sābati
Pōʻakai kakahiaka: he aniani o ka waiū 1.5% momona +ʻelua pākuʻi +ʻekolu punetēpēʻai kīʻaha + kofe aiʻole kauti.
ʻO ka lua kakahiaka nui:'ōpona.
Kaʻaina ahiahi: ka'ānai i kāpiliʻia + ka leka hoʻomaʻai me ka kāpeti a me nā kāloti + 30 grams o ka brynza.
Popo: kahi'āpana (100 maumu) o ka keke me ka hulu puaʻa 2.2% momona.
Ka meaʻai: ka palaoa + i ke aniani o ka waiū 1.5% momona.
2 pule
Lune
Pōʻakai kakahiaka: he aniani o ka waiū 1,5% momona momona +ʻehā punetēpē o kaʻai'akoʻa + kofe aiʻole kauti.
ʻO ka lua kakahiaka nui:ʻekolu'āpana apricots +ʻekolu walnuts.
ʻO ka Lunch: kahi hanaʻai i ka laiki +ʻelua punetēpē o ka nihi 2,2% momona.
Pākīpika: ka'ailama 2% momona + kiwi.
Nina: he hapa o ka mea i hoʻolapalapaʻia a iʻokiʻia paha i kahi'āpana'ōpiopio.
Poalua
Pōʻakai kakahiaka: ka lāʻau laʻau me nā kumulāʻau same + kapuni popo kalo 3% momona + kala aiʻole kauti.
ʻO ka lua kakahiaka kakahiaka nui: he pulu.
Lunch: kahi hapa o ka ate i hoʻopaʻaʻia + he hapa o ka zuciniini i kālaiʻia + kahi'āpana berena hū.
Paʻa ahiahi: an apple.
KaʻAinaʻAi:ʻelua pīpī pīpī iʻokiʻia me kaʻili + hoʻokahi punetēpuni pīpī pasta 3% momona momona + kahi huamona o ka'ōmato a me ka kukama.
Pōʻakolu
Pīʻakai: kahi kīʻaha o ka palaoaʻeleʻele + he'ōmole o ka waiū 1.5% momona + kofe aiʻole kauti.
ʻO ka lua kakahiaka nui: kiwi.
Lunch: kahi hua'ōmaʻomaʻu + he hapa (30 grams) o ka brynza + kahi'āpana berena hū.
Paʻa ahiahi: apple + yogurt 2% momona.
Ka meaʻai: ka huaʻupaʻa hepili + ka hāʻawiʻana i ka letus me kāloti a me ka kukumba +ʻelua punetēpē o ka nihi 2,2% momona.
Pōʻalima
Pōʻakai: kahi kīʻaha o ka waiʻona waiʻona +ʻekolu'ūpī liʻiliʻi + kofe a me ka ti.
ʻO ka lua o ka pōʻaleʻa: i ka luakaki 2% momona +ʻekolu walnuts.
Lunch: kahi hapa o ka moa moa + he hana broccoli a me ka puaʻaʻala.
Pākīpō: maiʻa.
Eʻaʻai ahiahi: mai ke kīhāpake + ka'ōmato +ʻehāʻoliva +ʻelua punetēpuni o ka puaʻa 2,2% momona.
Pōʻalima
Pōʻakai kakahiaka: he punetēpō o ka curd pasta 3% momona momona + kahi'ōmole o ka waiū 1.5% momona momona + kahi'āpana o ka mīti + ke kola a me ka ke.
ʻO ka lua kakahiaka nui: pear.
Lunch: kahi hapa o ka laiki i hoʻolapalapa me nā prawns + he kaudi'ōmaʻomaʻo.
Pākīpika: kahupalu 2% momona + apple.
KaʻAinaʻAi: kahi hapa o nā pūʻakai i kōlehuʻia + kahi hana hua salani + parmesan cheese.
Poaono
Pōʻakai kakahiaka: kahi'āpana berenaʻala me ka punalāʻau o ka margarine momona a me ka punetēne o ka meli a me ka meli + a i ka'ōmole o ka waiū 1.5% momona + kala aiʻole ke ke.
ʻO ka lua kakahiaka nui:ʻelua pūkiki holoʻokoʻa +ʻelua punetēpu o ka nihi kapu 2.2% momona.
Lunch: kahi hana sardines + kekahi e kau ana i ka salakekeʻulaʻula + he'āpana berena me ka lālā.
Paʻa ahiahi: alani.
Pī'ālua: i ka luakena 2% momona momona meʻekolu punetēpō o ka palaoa + apple.
ʻO ka lā Sābati
Pōʻakai: huapīpū'ūpīpī + he'āpana berena me ka wili + kahi hoʻokahi o ka waiū 1.5% momona + kofe aiʻole kauti.
ʻO ka lua kakahiaka nui: kiwi.
ʻO kaʻaina ahiahi: he hapa o ka momona mai kahi palaoa o ka'ōniʻoniʻo me ka momona,ʻehā kapuʻai o ka meaʻalani aʻelua punetēpēʻokoʻa o ka palaoa + he hapa o ka hua salani +ʻelua punetēla o ka laiki kālaʻi.
Pākīpika: kahupalu 2% momona + apple.
Meaʻai: e hoʻomaʻemaʻe i kaʻaila aiʻole ka wai (ka meaʻai i hanaʻia) + kahi hapa o ka hua salani me hoʻokahi punetune o nā pomegerane.
ʻekolu pule
Lune
Pōʻakai: ke aniani o ka waiū 1.5% momona momona + toast + coffee aiʻole tea.
ʻO ka lua kakahiaka nui:'ōpona.
Lunch: kahi hanaʻalani'omaʻomaʻo + he'āpana berena me ka lālāʻala +ʻehāʻaila +ʻelua punetēpu o ka nihi 2,2% momona.
Pākīpika: ka'ailama 2% momona + kiwi.
KaʻAinaʻAlua:ʻelua mau mīlī piʻuki + he huaʻomaʻa'ōmaʻomaʻo.
Poalua
Pōʻakai: kahi'āpana berena hū me ka punetena o ka margarine momona a me ka punetēne o ka meli a me ka meli + kekahi kīʻaha o ka waiʻalani + ka coffee a iʻole ke ke.
ʻO ka lua o kaʻaina kakahiaka:'ekeka 2% momona + mauʻelima.
ʻO ka Lunch: kahi'āpana o ka pipi ma ka wai lepē-lemon me ka zucchini + kahi hapa o ka laiki i hoʻolapalapa.
Paʻa ahiahi: an apple.
'Aiʻa: ka luakena 2% momona me ka punetuni o nā hua puaʻa a me ka teaspoon o ka meli.
Pōʻakolu
Pōʻakai kakahiaka:ʻehā punetēpō meaʻai hui piha + he kīʻaha o ka waiū 1.5% momona + kola aiʻole kauti.
ʻO ka lua o ka pōʻaleʻa: alani
Lunch: kahi hapa o nā piʻiʻeleʻeleʻeleʻele + he'āpana berena me ka lālāʻala +ʻehā mauʻaila +ʻelua punetēpē o ka nihi kapu 2.2% momona.
Pāʻani:ʻekolu'āpana apricots maloʻo + hoʻokahi pahuka 2% momona.
Kaʻaina ahiahi: e hoʻomanaʻo i kaʻaila a iʻole ka wai (ka mea i hanaʻia i ka meaʻai) + kahi hapa o ka hua salani me ka hapalāʻau o nā pomegerane.
Pōʻalima
Pōʻakai: kahi kīʻaha o ka waiʻawaʻawa +ʻelua kuki me ka waina + kofe aiʻole kauti.
ʻO ka lua o ka mīnaki kakahiaka:ʻelua mau pīkī mai kahiʻai o ka mīnī liʻiliʻi + ka papaʻaina o curd paste 3% o ka momona momona.
Lunch: kahi hapa o ka pīpī pipi i kīhāʻia + kekahi hapa o ka pīpī'ūpī i kahuʻia me ka zucchini + he'āpana berena me ka lālā.
Paʻa ahiahi: alani.
ʻO ka meaʻai: ka'ōpū huapulu +ʻelua punetēpō o ka laina 2,2% ka momona waiwai + kahi hapa o ka letusi me ke kāpeti a me nā kāloti + kahi'āpana me ka lālā.
Pōʻalima
Pōʻakai: kahi'āpana o ka'ati rye + he punetēne o ka curd pasta 3% momona + kahi'ōmole o ka waiū 1.5% momona + kofe aiʻole kauti.
ʻO ka lua kakahiaka nui: pear.
Lunch: kahi lawelawe 'ana (heʻumi mau'āpanaʻuala) uaʻuala i ka umu me kaʻailaʻoliva a me ka oregano + 200 g o ka hua'ūpuni paʻiʻia + he lawelawe o ka hua salani +ʻelua punetēla o ka puaʻa 2,2% momona.
Pākīpika: kahupalu 2% momona + apple.
Meaʻai: he lawelaweʻana i ka sālainaʻalani,ʻelua punetēpu o nā'alapiliʻeha,ʻelua punetēpu o nā pomegerane a meʻelua punetēpō o ka nihi kapu 2.2% momona.
Poaono
Pōʻakai kakahiaka: kahi'āpana berenaʻala me ka punalāʻau o ka margarine momona a me ka punetēne o ka meli a me ka meli + a i ka'ōmole o ka waiū 1.5% momona + kala aiʻole ke ke.
ʻO ka lua o ka mīnaki kakahiaka:ʻelua mau pīkī mai kahiʻai o ka mīnī liʻiliʻi + ka papaʻaina o curd paste 3% o ka momona momona.
ʻO kaʻaina ahiahi: kahi hapa o ka popo palaoa i hanaʻia e like me ka hua'ōmaʻomaʻo'ōmaʻomaʻo.
Paʻa ahiahi: alani.
Eʻaʻai ahiahi: mai ke kīhāpake + ka'ōmato +ʻehāʻoliva +ʻelua punetēpuni o ka puaʻa 2,2% momona.
ʻO ka lā Sābati
Pīʻakai: kahi kīʻaha o ka palaoaʻeleʻele + he'ōmole o ka waiū 1.5% momona + kofe aiʻole kauti.
ʻO ka lua kakahiaka nui: kiwi.
Lunch: kahi hapa o ka moa moa + he letus oard me ke kāpeti a me nā kāloti + kahi'āpana berena me ka lālā.
Pākīpika: kahuma 2% + apple.
Meaʻai: Hoʻomaʻohaʻi + kaumona o nā'ōmato a me ka kukama.
Manaʻo mākou e hiki i kēiaʻaiʻai ke kōkua iāʻoe e nānā i ka Hau Hou o kāu makahiki e like me kou moeʻuhane. Makemake mākou iāʻoe i ka makahikiʻoluʻolu!