Umlobi: Eric Farmer
Usuku Lokudalwa: 6 Hamba 2021
Ukuvuselela Usuku: 1 Ufebhuwari 2025
Anonim
Imibono elula yokulahleka kwesisindo engasithandi njengokudla kokudla - Ukudlala
Imibono elula yokulahleka kwesisindo engasithandi njengokudla kokudla - Ukudlala

-Delile

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

  1. Imifino yokosa cishe imizuzu engama-20 ku-350 ° F ngamafutha omnqumo, ugalikhi, usawoti kanye nopelepele.
  2. Gcoba uhlobo lwakho oluthandayo lwe-tortilla nge-hummus (ethengwe esitolo noma eyenziwe ekhaya), engeza imifino egazingiwe kanye noshizi wembuzi, bese ubhaka imizuzu eyi-10.
  3. 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

  1. Sabalalisa i-tortilla nge-hummus, bese ungqimba ku-turkey, ukwatapheya, kanye namacwecwe e-pickle.
  2. 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

  1. Pheka ipasta ngokuya ngemikhombandlela yephakheji.
  2. Ngenkathi i-pasta ipheka, shisisa uwoyela emlilweni ophakathi.
  3. Faka ugalikhi emafutheni bese upheka kuze kuguquke ugalikhi, uqaphele ukuthi ungawushisi — yehlisa ukushisa uma kudingeka.
  4. Engeza uphizi bese upheka kuze kube yilapho ushisa.
  5. 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

  1. Sika ukholifulawa nopelepele obomvu ube yizicucu bese ufaka ku-processor yokudla noma i-blender. Shayela izingcezu zize zibe usayizi nokuvumelana kwelayisi.
  2. Dlulisela "irayisi" endishini ephakathi. Faka ukusaphazeka kwamanzi ne-microwave okwemizuzu emi-3 ukushunqa. (I-BTW, le ndishi yelayisi ethosiwe ukholifulawa izokwenza ukhohlwe konke ngokuthatha.)
  3. 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

  1. Hlanganisa zonke izithako endishini, hlanganisa izithako ozifunayo.
  2. 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

  1. Faka ulethisi endishini enkulu (noma, uma uzohamba, isitsha sokulungiselela ukudla)
  2. Faka irayisi nobhontshisi.
  3. Phezulu ngokukhetha kwakho imifino, kanye ne-salsa noshizi, uma ufisa.
  4. 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

  1. Saute imifino emafutheni omnqumo kuze kube yithenda.
  2. Faka izinongo nenkukhu kumxube wemifino bese upheka imizuzu emibili.
  3. Hlanganisa i-quinoa kanye nengxube yemifino, bese ugovuza nge-yogurt yamaGrikhi.
  4. 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

  1. Embizeni enkulu, i-turkey ensundu emlilweni ophakathi, ihlukaniswa ngesipuni sokhuni njengoba ipheka. Uma usuphekwe, engeza u-anyanisi nopelepele bese upheka imizuzu engu-2-3.
  2. Engeza utamatisi, ummbila, ubhontshisi wezinso, usoso katamatisi, ubhontshisi othosiwe, isinongo se-taco, nomhluzi wenkukhu. Letha ngamathumba bese ubamba imizuzu engu-10-15.
  3. 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.

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