I-Genius Meal Planning Ideas yeSonto Elinempilo

-Delile

• Qala Kancane
• Kuhlukane
• Cela uBuddy
• Ilayisi Eliluhlaza, Elibomvu, neliphuzi
• I-Sautéed Turkey ngeTamatisi noCilantro
• Isitayela se-Steamed Broccoli MBMK
• Ubhontshisi Omnyama Omnandi nje
• Buyekeza kwe-

Ukudla okunempilo kuyinto kungenzeka-ngisho nangesikhathi esiminyene nesibekelwe ukheshi. Kuthatha nje ukusungula okuncane! Yilokho u-Sean Peters, umsunguli wewebhusayithi entsha ethi MyBodyMyKitchen.com, akuthola lapho eqala ukuhlola ukupheka kwenqwaba, indlela yokupheka ukudla ngobuningi futhi akugcinele kamuva. UPeter wayeseneminyaka esebenza, kodwa wayazi ukuthi kufanele ashintshe indlela adla ngayo uma efuna ngempela ukubona imiphumela.

Esikhathini esingangonyaka nesigamu esidlule, washintsha indlela yakhe yokudla waqala ukuthumela izithombe zokudla kwasemini nedina kwesonto lonke (izindlela zokupheka ezimbili eziphekwe ngezingxenye ezi-5 lilinye) ku-akhawunti yakhe ye-Instagram. Izindlela zakhe zokupheka ezihlwabusayo nezithengekayo zaqala ukunakwa abanye bezama ukudla okunempilo, ngakho-ke wethula iwebhusayithi yakhe kanye ne-akhawunti entsha ye-Instagram ebekelwe ukulungiselela ukudla ngenyanga edlule. Sithinte u-Peters mayelana namathiphu akhe aphezulu okuqalisa ngokulungiselela ukudla nokupheka inqwaba, kanye nezindlela zokupheka ezingu-4 ozozidinga ukuze udale iviki lesidlo sakusihlwa (esimnandi!). (Yabelana ngezithombe zakho zokulungiselela ukudla ngalezi Izindlela Eziyisi-9 Zokuthatha Izithombe Zokudla Okungcono ku-Instagram.)

Qala Kancane

Ukungena enkambisweni entsha yokulungiselela konke ukudla kwakho kusengaphambili kungathatha isikhathi ukujwayela. U-Peters uphakamisa ukuthi kuqalwe ngokudla kwezinsuku ezimbalwa ngesikhathi, bese ukhula kancane kancane wenze iviki lonke lokudla ngeseshini eyodwa. "Uma uzama ukwenza isonto lonke ngasikhathi sinye ekuqaleni, uzodikibala futhi intando kube budlabha.

Kuhlukane

Ukuze unqande isithukuthezi, friza ukudla okukodwa noma okubili njalo lapho wenza iresiphi entsha ukuze ukwazi ukushintshela kokuhlukile kulo lonke isonto. Uma ubanda, pheka ukudla okunamanzi amancane. Ungangeza nososo abahlukahlukene esidlweni ukuze ushintshe ukunambitheka, noma uhlele ukudla ubusuku obubodwa ngalelo sonto ukuze unike ukunambitheka kwakho kokunambitheka.

Cela uBuddy

Bamba umngane noma oshade naye ukuze apheke nawe. Ngeke nje kuphela ukuthi inqubo ihambe ngokushesha, kodwa kungenzeka ukuthi uphumele ngaphandle kwendawo yakho yokunethezeka namaresiphi, njengoba uzoba namaphalethi amabili ongawajabulisa. Ungase ucabange nomqondo omusha wokudla ndawonye futhi ungaxoxa ngezindlela zokwenza inguqulo enempilo yesidlo osithandayo. (Udinga imibono? Zama lezi 13 Zokuhlanganisa I-Flavour Never-Fail.)

UPeters wabelane ngezindlela zokupheka ukudala esinye sezidlo zakhe ezithandwa kakhulu (kanye nefriji-enobungani!), Idili lesitayela saseNingizimu-ntshonalanga. Ngokuvumelana nefilosofi yakhe yokudla, lesi sidlo esinempilo siqukethe amaprotheni, i-carb eyinkimbinkimbi, nemifino-futhi igcwele ukunambitheka. "Ngizama ukusebenzisa ukudla okucutshunguliwe okumbalwa ngangokunokwenzeka, kepha ukudla kwami ​​akukaze kubhebhethekise. Abantu abaningi bacabanga ukuthi ukudla ukudla kwasekuseni kufanele kube yisisekelo - akukho mbala noma ukunambitheka. Kodwa ngifuna ukuthi irayisi lami libe nezinto kulo, ngaphandle ukuthembela kasawoti, "kusho uPeters.

Ilayisi Eliluhlaza, Elibomvu, neliphuzi

Izithako:

1 inkomishi irayisi ensundu

1 inkomishi eqoshiwe i-red bell pepper

1 inkomishi eqoshiwe anyanisi oluhlaza

1/2 indebe cilantro oqoshiwe

1 isipuni samafutha omnqumo

2 wezipuni u-garlic oqoshiwe

1 inkomishi yommbila ofriziwe

1 ithisipuni pepper cayenne

usawoti & pepper ukunambitha

Imikhombandlela:

1. Letha amanzi emathunjini, bese ufaka irayisi. Uma amanzi eqala ukubila futhi, nciphisa ukushisa ukuze ubile bese uvala.

2. Pheka umboze imizuzu engama-40-50 kuze kube yilapho irayisi selithambile; gxuma kanye ngemuva kwemizuzu engaba ngu-20.

3. Ngenkathi irayisi lipheka, lungisa imifino; ukushisa amafutha ku-skillet phezu kokushisa okuphansi.

4. I-garlic egayiwe cishe imizuzu engu-4 ize icace bha; qaphela ukuthi ungashisi ugalikhi.

5. Yandisa ukushisa uye kokulingene, faka imifino esele nommbila bese upheka cishe imizuzu emibili.

Isikhathi sokuzilungiselela: imizuzu engu-15 | Isikhathi sokupheka: imizuzu engu-50 | Isivuno: Isebenza ku-5

I-Sautéed Turkey ngeTamatisi noCilantro

Izithako:

1/2 isipuni samafutha noma uwoyela kakhukhunathi

Isipuni esingu-1 sigayiwe egayiwe

1 inkomishi eqoshiwe anyanisi ophuzi noma obomvu

1/2 indebe eqoshiwe utamatisi

1-2 wezipuni jalapeno oqoshiwe

2 amathisipuni thyme

1 ithisipuni obomvu pepper

1 amakhilogremu umhlabathi ojiyile omncane

1/4 indebe ye-cilantro

usawoti kanye nopelepele ukunambitha

1/2 isipuni cumin

Imikhombandlela:

1. I-Heat skillet phezu komlilo omncane; engeza amafutha bese u-sauté u-garlic kuze kube mnandi, cishe imizuzu engu-2-3.

2. Faka u-anyanisi, utamatisi, i-jalapeno, i-thyme ne-pepper flakes; khulisa ukushisa kuye ngemifino ephakathi naphezulu futhi ususe, cishe imizuzu engu-4.

3. Faka i-ground turkey bese upheka kuze kube yilapho i-turkey iphekwe ngokuphelele futhi iba nsundu, cishe imizuzu eyi-10; gudluza njalo futhi ngokuqhubekayo uhlephule izingcezu ezinkulu ze-turkey zibe izingcezu ezincane.

4. Hlanganisa i-cilantro; engeza usawoti kanye nopelepele ukunambitha.

Isikhathi sokuzilungiselela: imizuzu engu-15 | Isikhathi sokupheka: imizuzu engu-15 | Isivuno: Isebenza ku-5

Isitayela se-Steamed Broccoli MBMK

Izithako:

Amaqoqo ama-3 ama-broccoli

2 wezipuni amafutha omnqumo

1/2 isipuni ama-red pepper flakes

1/2 isipuni se-garlic powder

1 ithisipuni yamafutha esesame (ngokuzithandela)

usawoti & pepper ukunambitha

Imikhombandlela:

1. Lahla isiqu noma usike ube izingcezu eziwugqinsi; sika i-broccoli ibe yi-florets.

2. Letha amanzi ukuba abile; engeza i-broccoli ku-steamer bese ubeka i-steamer emanzini abilayo.

3. I-steam broccoli engekho ngaphezu kwemizuzu engu-4; susa ekushiseni bese uhambisa ngokushesha amanzi abandayo phezu kwe-broccoli ukuyivimba ekuphekeni ngokuqhubekayo.

4. Phonsa i-broccoli esehlile kuzithako ezisele; engeza usawoti kanye nopelepele ukunambitha.

Ukulungiselela: imizuzu eyi-10 | Isikhathi Sokupheka: imizuzu engu-4 | Ukukhiqiza: ama-servings ayi-10

Ubhontshisi Omnyama Omnandi nje

Izithako:

2 izinkomishi ubhontshisi omnyama omisiwe

2 wezipuni amafutha omnqumo

1 inkomishi anyanisi oqoshiwe

1/2 indebe oqoshiwe isilimo esidliwayo esinamagatsha anamanzi

2 wezipuni ugalikhi oqoshiwe

2 izinkomishi ezisikiwe utamatisi

2-3 amahlumela amasha e-thyme

1 ithisipuni pepper cayenne

1/2 isipuni cumin (ngokuzikhethela)

1/2 isipuni sinamoni

1 isipuni uju noma ushukela onsundu

usawoti kanye nopelepele ukunambitha

Izikhombisi-ndlela

1. Cwilisa ubhontshisi ubusuku bonke (noma okungenani amahora angu-6) ezinkomishini zamanzi ezingu-6-8.

2. Ngemuva kokucwiliswa, khipha amanzi bese uhlanza ubhontshisi; ukushisa ibhodwe elikhulu emlilweni ophakathi.

3. Faka uwoyela bese ususa u-anyanisi oqoshiwe, isilimo esidliwayo esinamagatsha anamanzi negalikhi imizuzu emibili; engeza utamatisi bese upheka imizuzu emibili eyengeziwe.

4. Faka ubhontshisi omnyama ohlanziwe, i-thyme, upelepele we-cayenne, ikhumini nesinamoni kwimifino egayiwe.

5. Faka amanzi noju, wandise ukushisa bese uvumela ukubila kubila amahora ayi-1/2 kuya kwangu-2; zivusa ngezikhathi ezithile.

6. Faka amanye amanzi ashisayo uma kunesidingo; engeza usawoti kanye nopelepele ukunambitha.

Ukulungiselela: imizuzu eyi-10 | Isikhathi sokupheka: 35-120 imizuzu | Isivuno: 8 servings

Buyekeza kwe-