Imibono Yesidlo Sasemini Engapheki Yokudla Kwekhalori Ephansi

-Delile

• Vegan "Sushi" Rice Bowl
• I-Mediterranean Protein Plate
• I-Cashew Club Sandwich
• Inkukhu kanye ne-Avocado Ranch Salad
• Buyekeza kwe-

Ukulungiselela isidlo kungaba yisikhathi sokuncela, kepha lezi zidlo zasemini ezingapheki, ezenziwe nguDawn Jackson Blatner, R.D.N., zisho ukuthi yimizuzu kuphela okufanele uyitshale yileyo oyichithe uphonsa konke ku-tupperware ngaphambi kokuba uye emsebenzini. I-Vegan "Sushi" kanye ne-Mediterranean Protein Plate izokondla izifiso zakho zokudla okungajwayelekile ngenkathi iletha amavithamini nezakhi zomzimba ezibalulekile (i-betcha ibingazi ukuthi izimila zasolwandle zingapakisha zifike ku-9 gramu wamaprotheni!). Futhi uzoba umlutha wesangweji le-cashew-bhotela, elinenzuzo eyengeziwe yesinkwa esihlumekile. (Buza Udokotela Wokudla: Izinzuzo Zokusanhlamvu Okuhlwanyelwe.) Futhi ungayibukeli phansi isaladi lethu - singabokuqala ukuvuma izitsha eziningi zelisi zikushiya ulambile futhi unganelisekile, kepha inkukhu enamaprotheni amaningi kanye nokwatapheya onamafutha amaningi kulokhu izindlela zokupheka kusho ukuthi uzosutha amahora amaningi ngemva kwekhefu lakho lesidlo sasemini.

Vegan "Sushi" Rice Bowl

Izithombe zeCorbis

Esitsheni noma esitsheni sokuya, engeza i-1/2 inkomishi irayisi eliphekiwe eliphekiwe. Phezulu nge-1/2 inkomishi ekhonjiwe, i-edamame ephekiwe; 1/2 indebe izaqathe ezihlutshiwe; 1/2 indebe ikhukhamba eqoshiwe; 1/4 ukwatapheya, oqoshiwe; 1/2 ishidi le-nori lwasolwandle, uthathe imichilo; kanye nezipuni ezi-2 zembewu yesame. Esikhathini esitsheni esincane, hlanganisa izipuni ezimbili zejusi lewolintshi kanye namathisipuni ama-2 we-soy-free sauce. Shayela isosi esitsheni selayisi.

I-Mediterranean Protein Plate

Izithombe zeCorbis

Kwisitsha sokuya noma epuletini, beka i-cube 1 1/2-ounce cube i-Feta, i-1/2 can (ama-ounces ama-2) i-tuna emafutheni omnqumo, ama-crackers alayisi ansundu ayi-12 angenayo i-gluten, izinkomishi eziyi-1 zekomishi, kanye neminqumo engu-8 . (Ufuna okwengeziwe? Izindlela Ezi-5 Ezimnandi Zokulandela Ukudla kwaseMedithera.)

I-Cashew Club Sandwich

Izithombe zeCorbis

Hlukanisa 1 1/2 wezipuni bhotela likashew phakathi kwezingcezu ezi-2 ezihlume isinkwa esigcwele okusanhlamvu futhi usakazwe ngokulinganayo. Esiqeshweni esisodwa, engeza i-1/2 indebe ekhishwe izaqathe. Kolunye ucezu, engeza ama-radishes angu-2, usike kancane kanye ne-1/2 indebe yesipinashi. Vala isangweji, ucezu, bese ukhonza nge-1/2 indebe yamagilebhisi. (Ibhotela lika-cashew?! Sakaza Uthando futhi wandise ama-horizons akho webhotela lamantongomane nakakhulu.

Inkukhu kanye ne-Avocado Ranch Salad

Izithombe zeCorbis

Esitsheni esiphakathi noma esitsheni sokuhamba, engeza izinkomishi ezimbili ze-ulethisi waseRoma oqoshiwe, 1/2 inkomishi izaqathe ezisikiwe, 1/2 inkomishi esikiwe i-bell pepper, 1/2 indebe efriziwe kanye nezinhlamvu zommbila ezincibilikisiwe, nama-ounces angu-3 enkukhu eyosiwe futhi esikiwe. ibele. Endishini encane, hlanganisa i-avocado engu-1/4 ngezipuni eziyi-1 1/2 ze-organic ranch dressing. Engeza ukugqoka ku-saladi bese uphonsa.

Buyekeza kwe-