Imibono elula yokulahleka kwesisindo engasithandi njengokudla kokudla
-Delile
- Amathiphu Okunciphisa Isisindo Lunch
- I-Hummus ne-Veggie Pizza eyosiwe
- I-5-Minute Turkey, Ukwatapheya, kanye neHummus Wrap
- I-pasta nama-Peas
- Ukholifulawa waseMexico "Ilayisi" Isitsha
- Isaladi elimnandi le-Tuna
- Isaladi leBurrito
- I-Southwest Chicken Quinoa
- Isobho se-Turkey Chili Taco
- Buyekeza kwe-
Kuyadabukisa kodwa kuyiqiniso: Inani elimangazayo lamasaladi okudlela lipakisha kuma-calories amaningi kune-Big Mac. Noma kunjalo, awudingi ukulamba usuku lonke noma usebenzise ukubiza ibha yamaprotheni ngokuthi "isidlo sasemini." Thatha imizuzu embalwa-futhi ugqozi oluningi oluvela kubabhlogi bokudla bokuqamba-bese ushaya isidlo sasemini esinciphise esisheshayo nesilula ekhaya. Ngayinye yalezi zidlo zasemini ze-DIY ziyi-cinch yokupakisha futhi ujabulele ehhovisi (ungadli nje ukudla kwakho kwasemini kwesisindo etafuleni lakho, sicela!) Futhi kuzokusiza ukuthi wonge ukheshi nama-calories ngesikhathi esifanayo.
Amathiphu Okunciphisa Isisindo Lunch
Nakhu okufanele ukubheke esidlweni sasemini esanelisayo kodwa esihlakaniphile sokwehlisa isisindo:
- Ama-calories angu-400-500
- 15-20 amagremu amafutha
- 20-30 amagremu amaprotheni
- 50-60 amagremu ama-carbohydrate
- 8+ amagremu wefiber (okungenzeka ukuthi iyisithako esibaluleke kakhulu ekudleni kwakho!)
I-Hummus ne-Veggie Pizza eyosiwe
Iresiphi ngezilokotho ze-The Fitnessista (Serves 1)
Izithako
- Igobolondo elithambile le-tortilla eli-1
- Izandla zemifino oyithandayo (zama isipinashi, utamatisi, ne-zucchini)
- I-Hummus (nikeza i-Hemp Seed Hummus yethu isivunguvungu ukuze ithuthukise i-fiber)
- 1 isipuni samafutha omnqumo 1 i-garlic clove, usawoti ogayiwe kanye nopelepele, ukunambitha
- Ushizi wembuzi oqubekile
Izikhombisi-ndlela
- Imifino yokosa cishe imizuzu engama-20 ku-350 ° F ngamafutha omnqumo, ugalikhi, usawoti kanye nopelepele.
- Gcoba uhlobo lwakho oluthandayo lwe-tortilla nge-hummus (ethengwe esitolo noma eyenziwe ekhaya), engeza imifino egazingiwe kanye noshizi wembuzi, bese ubhaka imizuzu eyi-10.
- Sika futhi ujabulele.
I-5-Minute Turkey, Ukwatapheya, kanye neHummus Wrap
Iresiphi ngezilokotho ze-Iowa Girl Eats (Inikeza okungu-1)
Izithako
- 1 i-tortilla kakolweni
- 2-3 wezipuni obomvu pepper hummus
- Izingcezu ezi-3 ezi-low-sodium deli turkey
- 1/4 ukwatapheya, lisikiwe
- Izingcezu zikakhukhamba
Izikhombisi-ndlela
- Sabalalisa i-tortilla nge-hummus, bese ungqimba ku-turkey, ukwatapheya, kanye namacwecwe e-pickle.
- Roll, bese ugoqa.
I-pasta nama-Peas
Iresiphi ngomusa we-Runs For Cookies (Inikeza 1)
Izithako
- Ama-ounces amabili okolweni ogcwele we-rotini noma ipeni
- 2 wezipuni amafutha omnqumo
- 2-3 clove garlic, oqoshiwe
- 1/2 inkomishi uphizi olufriziwe
- Isipuni esingu-1 ushizi weParmesan
Izikhombisi-ndlela
- Pheka ipasta ngokuya ngemikhombandlela yephakheji.
- Ngenkathi i-pasta ipheka, shisisa uwoyela emlilweni ophakathi.
- Faka ugalikhi emafutheni bese upheka kuze kuguquke ugalikhi, uqaphele ukuthi ungawushisi — yehlisa ukushisa uma kudingeka.
- Engeza uphizi bese upheka kuze kube yilapho ushisa.
- Hlanza i-pasta uma usuqedile ukupheka, bese uyifaka kophizi nogalikhi. Phonsa ukugqoka nokukhonza. (Okuhlobene: Ungayisebenzisa kanjani Imifino efriziwe ukwenza isidlo silungiselele umoya?
Ukholifulawa waseMexico "Ilayisi" Isitsha
Iresiphi ngomusa weSprint 2 Ithebula (Inika 1)
Izithako
- 1 ukholifulawa wekhanda elincane
- 1/2 pepper obomvu
- 1/2 inkomishi ubhontshisi omnyama
- 1/2 indebe uphayinaphu, cubed
- 1/4 indebe anyanisi obomvu
- 1/2 ukwatapheya, cubed
- 1 isanqante, eqoshiwe
- I-Cilantro
- I-Salsa
- I-Cumin, isinamoni, ama-flakes abomvu abomvu, usawoti kanye nopelepele ukunambitha
Izikhombisi-ndlela
- Sika ukholifulawa nopelepele obomvu ube yizicucu bese ufaka ku-processor yokudla noma i-blender. Shayela izingcezu zize zibe usayizi nokuvumelana kwelayisi.
- Dlulisela "irayisi" endishini ephakathi. Faka ukusaphazeka kwamanzi ne-microwave okwemizuzu emi-3 ukushunqa. (I-BTW, le ndishi yelayisi ethosiwe ukholifulawa izokwenza ukhohlwe konke ngokuthatha.)
- Phezulu ngezithako zasemini zokwehlisa isisindo bese ufafaza ikhumini, isinamoni, ama-flakes abomvu, nosawoti nopelepele.
Isaladi elimnandi le-Tuna
Iresiphi ngomusa we-Sweet Tooth Sweet Life (Inikeza 1)
Izithako
- I-tuna engu-1 emanzini, ikhanyiwe
- Izipuni eziyi-3-4 ezijabulisa kamnandi
- 2 wezipuni i-yogurt ecacile yamaGrikhi
- 1 isipuni soju lwesinaphi
- Usawoti kanye nopelepele
- Ama-mix-ins angakhethwa: u-anyanisi, izaqathe zezingane, ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi, ummbila, ama-cranberries omisiwe, noma amagilebhisi aqoshiwe
Izikhombisi-ndlela
- Hlanganisa zonke izithako endishini, hlanganisa izithako ozifunayo.
- Jabulela ngaphezulu kombhede we ulethisi, kusamentshisi noma ku-pita, noma uqoqe nabaqhekezi bokusanhlamvu bakho obathandayo.
Isaladi leBurrito
Iresiphi ngezilokotho ze-The Lean Green Bean (Isebenza 1)
Izithako
- 1 1/2 izinkomishi ulethisi
- 1/2 inkomishi irayisi elinsundu, eliphekiwe
- 1/3 inkomishi yobhontshisi omnyama, ephekiwe
- 1 inkomishi yemifino (zama utamatisi, upelepele obomvu, u-anyanisi, noma ubhatata othosiwe)
- 2 wezipuni ukwatapheya noma i-guacamole (bese usebenzisa zonke ezinye izithelo kulawa maphudingi amnandi kakotapheya!)
- 2 wezipuni salsa
- Fafaza ushizi
Izikhombisi-ndlela
- Faka ulethisi endishini enkulu (noma, uma uzohamba, isitsha sokulungiselela ukudla)
- Faka irayisi nobhontshisi.
- Phezulu ngokukhetha kwakho imifino, kanye ne-salsa noshizi, uma ufisa.
- Yidla okubandayo noma i-microwave imizuzwana engu-20 bese uphaka.
I-Southwest Chicken Quinoa
Iresiphi ngezilokotho Zokudla Nokuzijabulisa Ekugijimeni (Inikeza 4)
Izithako
- 1 isipuni samafutha omnqumo
- 1/2 upelepele oluhlaza, oqoshiwe
- 1/2 anyanisi, oqoshiwe
- 1 amakhilogremu enkukhu angenamabele angamakhilogremu, aphekiwe futhi aqoshiwe
- 1 ithisipuni ikhumini
- 1 ithisipuni isiliva powder 1
- 1/4 isipuni pepper
- 1/8 isipuni sikasawoti
- 3 izinkomishi quinoa, kuphekwe
- 1 inkomishi ethafeni yogathi yamaGrikhi
- 1/2 indebe ye-cilantro
- I-salsa kanye/noma i-sriracha sauce
Izikhombisi-ndlela
- Saute imifino emafutheni omnqumo kuze kube yithenda.
- Faka izinongo nenkukhu kumxube wemifino bese upheka imizuzu emibili.
- Hlanganisa i-quinoa kanye nengxube yemifino, bese ugovuza nge-yogurt yamaGrikhi.
- Faka i-cilantro futhi phezulu nge-salsa kanye/noma i-sriracha sauce.
Isobho se-Turkey Chili Taco
Iresiphi ngomusa we-Skinnytaste (Inikeza i-9)
Izithako
- Amakhilogremu angu-1 1/3 amaphesenti angu-99 e-lean ground turkey (thola iphakheji eyengeziwe yalezi zidlo zakusihlwa ze-turkey ezine-protein ephezulu)
- 1 anyanisi ophakathi, oqoshiwe
- 1 bell pepper, oqoshiwe
- 1 i-10-ounce ingakwazi i-RO * TEL Utamatisi nama-Green Chilies
- Ama-ounces ayi-15 asemathinini asemathinini noma afriziwe, ancibilikisiwe futhi akhanywa
- I-1 15-ounce can ubhontshisi wezinso, okhishwe
- I-8-ounce ingaba utamatisi isosi
- Ama-ounces ayi-16 anamafutha aphansi akhishwe
- Iphakethe eli-1 linciphise isinongo se-taco esine-sodium
- 2 1/2 izinkomishi umhluzi wenkukhu ongenawo amafutha e-sodium ephansi
- Okuzikhethela: ama-tortilla chips, i-yogurt yama-Greek, i-jalapenos, ushizi, ama-scallions, u-anyanisi, i-cilantro entsha.
Izikhombisi-ndlela
- Embizeni enkulu, i-turkey ensundu emlilweni ophakathi, ihlukaniswa ngesipuni sokhuni njengoba ipheka. Uma usuphekwe, engeza u-anyanisi nopelepele bese upheka imizuzu engu-2-3.
- Engeza utamatisi, ummbila, ubhontshisi wezinso, usoso katamatisi, ubhontshisi othosiwe, isinongo se-taco, nomhluzi wenkukhu. Letha ngamathumba bese ubamba imizuzu engu-10-15.
- Uma uthanda, yiphake nama-chips e-tortilla ambalwa kanye nezithako zakho eziyintandokazi ezifana neyogathi yesiGreki, i-jalapenos, ushizi oshukiwe, ama-scallions aqoshiwe, u-anyanisi, noma i-cilantro entsha eqoshiwe. Ithiphu yokulungiselela isidlo: Friza izinsalela zezingxenye ezithile zokudla okuzayo.