28 Zakudya Zam'mawa Zam'mawa Zomwe Zingakuthandizeni Kukhala Wodzaza Mpaka Pamadyerero Amasana

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Mwazimva moyo wanu wonse: Chakudya cham'mawa ndicho chakudya chofunika kwambiri pa tsiku. Koma sikuti chakudya cham'mawa chonse chimapangidwa mofanana. Mukakhuta kwambiri komanso kukhala ndi thanzi, m'pamenenso simungayesere desiki yanu zokhwasula-khwasula kabati kale nthawi yankhomaliro . Nawa malingaliro 28 omwe ali ndi chakudya cham'mawa kwambiri omwe amakutsimikizirani kukhala okhutitsidwa komanso okhutitsidwa.

Zogwirizana: 17 Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya

1. Red Shakshuka (17g mapuloteni)

Dzuwa - mbali mmwamba mazira Sindinayambe ndawoneka bwino kwambiri. Pankhani yathu yachikale cha Israeli, akusambira mu harissa-mpsompsona tomato msuzi.

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2. Mazira ndi Veggie Chakudya Chakudya Cham'mawa (11g Mapuloteni)

Kuyamba tsiku ndi masamba ambiri abwino ndi njira yotsimikizika yolimbikitsira. Ganizirani dzira losakanizidwa pamwamba pa mphukira za Brussels, mbatata ndi arugula (chifukwa yolk yothamanga imapangitsa zonse kukhala bwino).

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3. Zosavuta Za Cherry-Almond Granola (13g protein)

Mipiringidzo ya granola yogulidwa m'masitolo ndi yabwino komanso yofulumira ngati yanyumba, koma nthawi zambiri imapangidwa ndi tani ya shuga wambiri. Izi zimatsekemera popanda chilichonse uchi , mafuta a amondi ndi shuga wofiirira pang'ono.

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4. Mazira Okutidwa ndi Bacon (26g Protein)

Kuphika mazira mu bacon-lined muffin tin zikutanthauza kuti padzakhala crispy, mchere zokoma mu kuluma kulikonse. Musaiwale toast.

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5. Mchere wa Peanut Butter Cup Smoothie (22g mapuloteni)

Pakati pa PB , vanila whey mapuloteni ufa ndi mkaka wa amondi, sipper iyi ndi yotsimikizika kukusungani inu okhutitsidwa mpaka nthawi yopuma masana.

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6. Oats Usiku ndi Blueberries ndi Ma almond (20g mapuloteni)

Ingoviikani oats wambiri mu mkaka wotsekemera pang'ono usiku wonse. Kenako, zonse zomwe muyenera kuchita m'mawa ndikuwonjezera ma blueberries okhala ndi antioxidant, ma almond odulidwa ndi yogati.

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7. Mazira Ophikidwa mu Tomato (18g protein)

Bwerani kudzaza mazira, khalani m'chilimwe chowutsa mudyo tomato ndi Parmesan wonyezimira wambiri.

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8. Keke Yakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamasamba (10g)

Njere yonse yalembedwa ufa amawonjezera matani a fiber, mavitamini ndi mchere pazakudya zophikidwa izi. Gwirizanitsani ndi yogurt yachi Greek kuti mukhale ndi mapuloteni ambiri.

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9. Chakudya cham'mawa Pizza (26g mapuloteni)

Nyama yankhumba, mazira ndi zosavuta mtanda wogulidwa m’sitolo ndi zifukwa zokwanira kuyesa mkate uwu. Koma msuzi wa garlicky cheese umayika wayyyyy pamwamba.

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10. Mazira mu Basket (10g mapuloteni)

Chule m'dzenje, nkhuku mu chisa, Jack wa diso limodzi - mutchule chilichonse chomwe mungafune, koma mtundu wa yolky, wa carby sukalamba. Iponyeni pamodzi mu uvuni ndikupangira khofi pamene ikuphika.

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11. Oat usiku ndi Peanut Butter ndi nthochi (29g protein)

Tikubetcha chidole cha mphesa pamwamba pake chikhoza kulawa mokoma kwambiri (komanso osasangalatsa).

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12. Bacon, Mazira ndi Tchizi Chakudya Cham'mawa Muffins (25g mapuloteni)

Sikuti muffin aliyense amadzazidwa ndi dzira lonse lophika, koma amadzaza ndi buttermilk wonyezimira, ma scallions odulidwa ndi grated cheddar tchizi.

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13. Chakudya cham'mawa Caprese Ndi Mazira Ophika Ofewa (26g protein)

Sitinadziwe kuti chakudya cham'mawa cha mphindi 15 chosavuta ichi chikhoza kuwoneka chokongola kwambiri. Timatha kudya izi pa saladi wobiriwira, kapena mbale ya pasitala.

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14. Rasipiberi-Kokonati Smoothie Bowl yokhala ndi Collagen (11g protein)

Ngakhale ndizosankha, ndikuwonjezera ma peptides a ufa wa collagen tsiku lililonse smoothie zitha kukuthandizani kuchepetsa makwinya ndi kutupa.

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15. Mbatata Rösti Ndi Mazira Okazinga ndi Zobiriwira (11g mapuloteni)

Chakudya cha Swiss ichi chimakhala ngati pancake ya latke kapena mbatata. Chinsinsicho chimafuna mbatata yokazinga, koma omasuka kusinthana ndi kaloti, zoyera mbatata kapena sikwashi yozizira.

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16. Mazira Owotcha Ketogenic ndi Zakudyazi ndi Peyala (20g protein)

Chifukwa chakuti muli pa keto sizikutanthauza kuti muyenera kukankha tsiku lililonse ndi ngalawa yodzaza nyama ndi tchizi. Zikomo kwa zukini ndi peyala , mbale iyi idzakusungani popanda kulemetsa.

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17. Katsitsumzukwa ka Joanna Gaines ndi Fontina Quiche (mapuloteni 18g)

Chachikulu ichi chapangidwira aliyense masika brunch inu nthawizonse kukhala alendo. Kukonzekera ndi kamphepo - ntchito zambiri zimangodikirira kuti quiche iwotche.

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18. Oats a Usiku Wokhala ndi Kokonati ndi Ginger (mapuloteni 12g)

Zokometsera, zokometsera, zotsekemera komanso zotsekemera kwambiri, mtsuko wa oats wocheperako uwu wa oats usiku umakhala wokoma kwambiri.

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19 Dzungu Wokazinga ndi Ziphuphu za Brussels Ndi Mazira Oweta (19g protein)

Muno kumeneko, kugwa . Tatenga nthawi osawonana. Titha kunena kuti mumalize mbale iliyonse ndi kutukusira kwa toasted dzungu mbewu ?

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20. Chakudya Cham'mawa Chophika Pang'onopang'ono (29g mapuloteni)

Bwerani kumapeto kwa sabata, sitili pa wotchi. M'malo mwake, timalola Crock-Pot kuti isamalire chakudya cham'mawa: Ingolongedzani ma browns a cheesy hashi pa kutumphuka, onjezerani zosakaniza zina ndikudikirira.

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21. Quick Congee (25g mapuloteni)

Mwachikhalidwe a Chitchainizi chakudya cham'mawa, congee chakhala chofunikira kwambiri ku Japan, Indonesia ndi mayiko ena aku Asia, komanso kumadera ena a ku Europe. Pamwamba pa phala lopatsa thanzi ndi chilichonse kuyambira kimchi mpaka julienned ginger ku zitsamba zatsopano.

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22. Zakudya Zam'mawa (mapuloteni 19g)

Soseji yachakudya cham'mawa + cheddar tchizi + dzira = kuphatikiza kudzaza komwe sitidzatopa nako. Pambanitsani ndi mandimu arugula, ngati mukufuna.

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23. Chakudya Cham'mawa cha Vegan Quinoa Frittata (16g protein)

Kodi zingatheke bwanji popanda mazira enieni, mukufunsa? Ufa wa chickpea wophatikizidwa ndi madzi umapanga choloweza mmalo mwachilendo (komanso chokhala ndi mapuloteni).

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24. Tchizi Waffles (14g mapuloteni)

Ingowonjezerani zoyambira ndi buttermilk, batala wosungunuka ndi cheddar tchizi kuti mupange chakudya chosiyanasiyana. Sinthani theka lililonse kukhala sangweji kapena muwatumikire ndi saladi yam'mbali.

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25. Bacon, Kale ndi Egg Grandma Pie (29g protein)

Chimanga chokhala ndi fumbi la chimanga. Gruyere wakuda. Nyama yankhumba yokhuthala. Kusuta mchere wa m'nyanja. Inde, ndi pizza wamba wam'mawa womwe mungadye.

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26. Mini Spanish Tortilla yokhala ndi Zukini (34g protein)

Kungoti mukungopangira chakudya cham'mawa sizitanthauza kuti mukufunika kukhazikika m'mbale chimanga . Kukongola konseku kumatenga mphindi 50 ndi zosakaniza zisanu ndi chimodzi.

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27. Oats usiku ndi Chokoleti ndi Strawberry (17g mapuloteni)

Ndi pafupi mchere monga chakudya cham'mawa chathanzi chimatha kupeza, makamaka ngati mugwiritsa ntchito uber-sweet, in-season sitiroberi .

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28. Masangweji a Nkhuku ndi Waffle (56g protein)

Kodi mumapeza chiyani mukamavala chiwombankhanga chokhala ndi tchizi ndi chidutswa cha nkhuku yokazinga ya buttermilk? Kumwamba pa mbale, ndithudi. Tsopano, gawo lolimba: madzi a mapulo kapena msuzi wotentha?

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Zogwirizana: 25 Zakudya Zomangamanga Zamapuloteni Zomwe Zimakoma Kwambiri

Kuti mumve zambiri zamaphikidwe abwino kwambiri, onani buku lathu loyamba lophika, Zabwino zokha .

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Nditumizireni Imelo Onetsani Patsamba