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

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.

Buyekeza kwe-