Zakudya 30 Zokhala Ndi Mapuloteni Ambiri Zomwe Sizikhala Zotopetsa ndi Mbatata

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Mwinamwake mukumva njala ola mutadya chakudya. Mwinamwake mukumenya masewera olimbitsa thupi nthawi zambiri. Ziribe chifukwa chake, mukufuna kuwonjezera mapuloteni ambiri pazakudya zanu. Munafika pamalo oyenera: Zakudya 30 zokhala ndi mapuloteni ambiri zonsezi zimakhala ndi magalamu 20 a zinthu zabwino (ndipo palibe ndi imodzi mwazomwe imakhala yotopetsa ndi mbatata yakale).

Zogwirizana: Njira 17 Zopangira Saladi ya Steak Zomwe Zili Zachinthu Zosasangalatsa

1. Chopsya-Iron Pork Chops ndi Cacao-Spiced Rub (24g protein)

Nkhumba imadziwika kuti ndi yotopetsa komanso yowuma; chops izi ndi zina. Amathiridwa mchere kwa mphindi 45 asanaphike, zomwe zimapangitsa kuti batala la nyama likhale losalala. The Easy spice rub ndi wokongola kwambiri, nayenso. Kutumikira ndi saladi pa nkhomaliro kapena chakudya chamadzulo kuti musunge keto, kapena m'malo mwa mbatata yosenda.

Pezani Chinsinsi

2. Nkhumba za Nkhuku ndi Pancetta ndi Green Olives (55g protein)

Ngati mumaphika ntchafu zanu za nkhuku pang'onopang'ono komanso pang'onopang'ono, mudzapeza khungu lonyezimira komanso lowutsa mudyo, nyama yofewa nthawi zonse. Koma khirisitu pambali, ntchafu izi zimanyamula kukoma kwakukulu, chifukwa cha mchere wa pancetta, azitona wonyezimira ndi zina zitatu zokha. Zingotenga mphindi 50 kuti mupange, ndiye tikuwonjezerani pakudya kwanu ndi mbali ya mpunga woyera, stat.

Pezani Chinsinsi

3. Alison Roman's Swordfish with Crushed Olives and Oregano (30g protein)

Mukudziwa munthu amene sakonda nsomba? Apatseni chakudya champhindi 30 ichi ndipo musintha malingaliro awo. Swordfish ndi nyama kwenikweni yokhala ndi nsomba zochepa, zomwe zimapangitsa kukhala malo abwino oyambira ongoyamba kumene. Kodi tinganene kuti kuwotcha ndi kumeza alfresco ndi kapu ya vinyo woyera?

Pezani Chinsinsi

4. Msuzi Wankhuku Wokometsera wa Ndimu-Ginger (31g protein)

Nyengo yachisanu ndi chimfine ilibe chilichonse chothandizira chitetezo chamthupi ichi. Ndikwabwino kudyerera pa nkhomaliro kapena kukhala ngati chokhwasula-khwasula chakumapeto kwa usiku. Timakonda msuziwu chifukwa cha kuphweka kwake, komanso ndizotheka kusintha: Onjezani mpunga kapena pasitala, kapena sinthani masambawo. Ndiwe chef.

Pezani Chinsinsi

5. Honey Mustard Sheet-Pan Chicken with Brussels Sprouts (31g protein)

Zomata, zotsekemera komanso zokometsera? Tilembeni ife. Chakudya champhika ichi chidzakondweretsa tebulo lonse la chakudya chamadzulo - ndipo chofunika kwambiri, ndikusiyani ndi kuyeretsa pang'ono. Mphukira zimakhala zofiirira kwambiri komanso zokongoletsedwa mumadzi otsekemera a poto, kotero kuti ana anu sangafune kuzidya.

Pezani Chinsinsi

6. Miphika ya Salmon Noodles yokhala ndi Chili-Yuzu Relish ndi Pickled Radishes (36g protein)

Pangani zopangiratu pasadakhale zaukadaulo wokonzekera chakudya. Tikukamba za radishes zoziziritsa msanga, kuvala kwa uchi-soya ndi chili-yuzu zosangalatsa (zodziwika bwino kwambiri) pa bedi la dzira la dzira. Mudzakhala nsanje ya ofesi yopuma chipinda poyamba kuluma.

Pezani Chinsinsi

Zogwirizana: Momwe Mungatenthetsenso Salmon (Popanda Kununkhiza Khitchini Yanu Yaofesi)

7. Saladi ya Niçoise ya Aran Goyoaga (20g protein)

Aliyense ayenera kukhala ndi njira yachikale ya saladi ya Niçoise yodalira. Ichi ndi chachangu, chokoma mtima komanso chosavuta kukwera kapena kutsika, komanso kupangidwanso pang'ono. Makapu okazinga ndi katsabola amapereka herbaceous, briny khalidwe simungapeze m'maphikidwe achikhalidwe. Yakonzeratu pikiniki yanu yapachaka yachilimwe.

Pezani Chinsinsi

8. Veggie Banh Mi Bowls yokhala ndi Crispy Tofu (23g protein)

Umboni wakuti simukusowa nyama kuti mupange chakudya chokhutiritsa, chokhala ndi mapuloteni ambiri-zikomo, crispy tofu. Gwiritsani ntchito mpunga wa kolifulawa ngati mukudya chakudya chamasana, kapena sinthanani ndi quinoa kapena mpunga wa bulauni kuti mudzaze. O, ndi kupita HAM pa sriracha ayioli .

Pezani Chinsinsi

9. Scallops Wophika Pan wokhala ndi Citrusy Corn Succotash (22g protein)

Scallops amawoneka okongola koma ndi osavuta kupanga modabwitsa. Ndipo ndizopatsa thanzi poyambira: Ma ounces atatu ali ndi magalamu 20 a mapuloteni ndi zopatsa mphamvu zosakwana 100. Chimanga cha sucotash chimalira chilimwe kwa ife, koma mutha kulowetsa chimanga cham'zitini munyengo yopuma. Yambani izi usiku watsiku kuti mudye chakudya chamadzulo kwa awiri.

Pezani Chinsinsi

10. Zukini Enchiladas Zochepa Za Carb (33g protein)

Ma enchiladas amenewa ali ndi chinsinsi: Iwo kwenikweni ndi mabwato a zukini odzaza nyemba, nkhuku yowotchedwa rotisserie ndi matani a tchizi. Ndani amafunikira tortilla? Ubwino wa Chinsinsichi ndi momwe zimakhalira zosavuta kuyesa: Gwiritsani ntchito nyama yankhumba, ipangitseni zamasamba, m'malo mwa salsa verde-enchilada ndi yanu, oyster.

Pezani Chinsinsi

11. Turmeric Golden Milk Daal Wowonjezera Mphamvu Yamthupi (30g mapuloteni)

Lentilo ndi imodzi mwazinthu zomwe timakonda kuti tipeze nyama yopanda nyama yomwe imakhalabe ndi mapuloteni ambiri. Mbale yolemera iyi imakhala ndi ginger, sinamoni ndi adyo wambiri kuti mukhale chakudya chotonthoza kwambiri. Adyoyo amasiyidwa kuti akhale kwa mphindi 20 atadulidwa, ndikupanga ma enzymatic reaction omwe amawonjezera mphamvu yake yoletsa ma virus. Tikukulimbikitsani kuti muzisangalala ndi tsiku lachisanu lotuwa pomwe mutha kugwiritsa ntchito chosankha chosangalatsa.

Pezani Chinsinsi

12 Mbatata Wotsekemera Wopaka Njati (28g mapuloteni)

Ngati tikunena zoona, awa anali nafe ku njati (ndi kavalidwe ka zitsamba). Koma zomwe zimapangidwira patsogolo, zokonzekera chakudya zimasindikiza mgwirizano. Mutha kuphika mbatatayi kwa masiku asanu patsogolo ngati muwasunga mufiriji. Ndiye ingotenthetsani ndi zinthu musanatumikire. Bwanji osawakwapula patsiku lamasewera?

Pezani Chinsinsi

13. Dorie Greenspan's Sheet-Pan Balsamic Chicken with Baby Mbatata ndi Bowa (48g protein)

Chakudya cham'modzi-chomwe chingathenso kukhala chokongola kwambiri, monga chodabwitsa ichi. Ngakhale zili bwino, zimangofunika mphindi 15 zokha zokonzekera ndipo ndizosavuta kuyeretsa. Chophika chophika chimapangitsa kuti mbale iyi ikhale yabwino potumikira makamu, koma sitingadandaule ngati titatipatsira izi m'malo mwa Turkey pa Thanksgiving (inu mukudziwa, ngati banja lanu likuyenda motere).

Pezani Chinsinsi

14. Mipira Yomata yaku Asia yokhala ndi Zakudyazi za Udon (mapuloteni a 33g)

Ngati titha kudya ma meatballs tsiku lililonse, tikanatero, ndipo kupotoza uku kungati ndithudi kukhala mu kuzungulira kwathu. Chopangidwa ndi nkhumba ya ginger-scallion, nyama za nyama zimaphimbidwa ndi mchere wotsekemera wopangidwa ndi hoisin msuzi, adyo ndi uchi. Choncho, perekani mpumulo wa spaghetti usiku; timamva kuti ana anu sadzasamala.

Pezani Chinsinsi

15. Nkhuku yokhala ndi Feta Tchizi, Katsabola, Ndimu ndi Harissa Yogurt (56g protein)

Vomerezani: Zakudya za nkhuku zimatha kukhala zotopetsa. Koma chodabwitsa ichi cha luso limodzi ndi chosiyana. Zimaphatikizidwa ndi zokometsera zambiri zosangalatsa komanso kuvala kwa yogurt ya harissa *kupsopsona kwa chef* . Timatumikira pa mpunga kapena ndi saladi yachi Greek.

Pezani Chinsinsi

16. Chakudya Chokonzekera Honey Sesame Chicken ndi Broccolini (31g protein)

Saladi yachisoniyo yomwe simatidzaza sadziwa zomwe zikubwera. Pangani gulu la sabata limodzi ndi Chinsinsi cha mphindi 35 ichi chomwe chidzakuchotsani pazakudya zanu zamasana. Kutenga kotentha: Wonjezerani mtanda wa uchi-same msuzi kuti ana aviyikemo zinyenyeswazi zawo zamtengo wapatali za nkhuku.

Pezani Chinsinsi

17. Chicken Firecracker with Rice (43g protein)

Ndife oyamwa athanzi-ish spin pa okonda takeout. Shuga wa bulauni ndi umene umapangitsa nkhuku kumata, pamene sriracha imatenthetsa. Sakanizani ndi mpunga wowotcha kapena kusinthana ndi Zakudyazi za saucy lo mein. Gawo labwino kwambiri? Chakudya ichi chimangotenga mphindi 35 kuti mupange kuyambira koyambira mpaka kumapeto— kukomoka .

Pezani Chinsinsi

18. Pasta ndi Fagioli Msuzi Wophika Pang'onopang'ono (21g protein)

Tinasiya nyamayo m'gulu lathu losavuta la supu ya ku Italy iyi kuti tidye chakudya chamasamba chomwe chidakali chokhutiritsa. Ndipo tikhulupirireni, simudzaphonya. Nyemba zoyera, masamba ndi zitsamba zatsopano zimapangitsa kuti zikhale zokoma kwambiri komanso zonunkhira zokha. Ikani zina mu thermos pa nkhomaliro yaofesi kapena kukumbatirana mpaka mbale madzulo m'malo mwake.

Pezani Chinsinsi

Zogwirizana: Zakudya 12 Zomwe Mungapange ndi Chitoni cha Nyemba za Cannellini

19. Salmon Bowl yokhala ndi Farro, Nyemba Zakuda ndi Kuvala kwa Tahini (59g protein)

Sikuti mbale iyi imadzaza ndi zosakaniza zathanzi, imakhalanso yokhutiritsa (sup, omega-3s?) komanso yodzaza ndi maonekedwe osiyanasiyana. Farro yekha akhoza kuchita ntchito yabwino kuti mukhale okhuta, koma nsomba yosuta ikuthandizani. Ndipo musatiyambitsenso kuvala kokoma kwa turmeric-tahini. Bweretsani ku ntchito ya nkhomaliro, koma timadziwikanso kuti tinkachita masewera olimbitsa thupi pambuyo polimbitsa thupi.

Pezani Chinsinsi

20. Keto Sheet-Pan Chicken ndi Rainbow Veggies (31g protein)

Lembani izi pansi pa Njira Zosavuta Zodyera Zinayi. Ngakhale simuli pazakudya za keto, mudzazindikira kuti sizimafuna lingaliro kapena mbale. (Kuphatikizansopo, ndi njira yabwino kwambiri yoyeretsera furiji yanu, chifukwa cha masamba onsewo.) Ngati mumaumirira njere, pasitala kapena mpunga zidzalumikizana bwino. Kapena, mutha kudula chilichonse ndikuchiponya mu saladi m'malo mwake.

Pezani Chinsinsi

21. Nsomba Zoyera Zokhala ndi Mtedza ndi Nkhaka za Chili-Lime (25g protein)

Zikafika pazakudya zokhala ndi mapuloteni ambiri, nsomba nthawi zambiri sizimayimilira chifukwa chokonda nyama yayikulu, yowutsa mudyo. Zakudya zokometsera izi za mphindi 45 zatsala pang'ono kusintha. Ndizochokera ku Vietnamese (chifukwa chake msuzi wa nsomba, tsabola wofiira ndi mtedza wokazinga) komanso zokometsera zomwe zimatha kunyamula nsomba zoyera zilizonse zomwe muli nazo. Idyani chakudya chamasana chopepuka musanagwire masewera olimbitsa thupi.

Pezani Chinsinsi

22. 20-Mphindi 20 Paleo Egg Roll mbale (21g mapuloteni)

Wonton wrappers: Ndani amafunikira? Chinthu chofunika kwambiri pa nkhaniyi mkati , monga nyama yankhumba yophikidwa bwino, kabichi wosweka ndi ginger wodula bwino lomwe. Timakonda kudya kuchokera m'mbale - palibe mpunga wofunikira. Koma ngati ana anu akufunadi kuti atakulungidwa ndipo mulibe wonton wrappers pamanja, yesani kudzaza kudzaza mu tortilla kapena kukulunga ndi kukanikiza kapena kuyaka kutseka.

Pezani Chinsinsi

23. Nkhuku Yomata Walalanje Ndi Anyezi Opangidwa ndi Caramelized ndi Fennel (mapuloteni 41g)

Ma marinade opangidwa ndi Asia amawirikiza ngati msuzi, kotero muli ndi gawo limodzi lochepa loti mude nkhawa nalo. Zimatenga pafupifupi maola awiri kuti tisonkhane chifukwa cha nthawi yakucha, kotero timakonzekera chakudya chamadzulo Lamlungu (kapena nthawi iliyonse yomwe ndandanda yanu ikuloleza). Khalani omasuka kusinthanitsa fennel ndi bok choy, nyemba zobiriwira, edamame kapena masamba aliwonse ofota omwe mukufuna kupulumutsa ku zinyalala.

Pezani Chinsinsi

24. Mapepala-Pan Persian Lemon Chicken (43g protein)

Ndi msuzi wosavuta wa yogurt osati umodzi koma awiri mitundu ya mbatata, mbale iyi ikupangitsa maloto athu onse okonzekera chakudya akwaniritsidwe. Kulikonso, zimangokutengerani mphindi 50 zokha ndi pepala lodetsedwa limodzi. Nkhuku imadzaza ndi zokometsera za Perisiya, monga sumac, cardamom ndi makangaza. Pakati pa masamba, spuds ndi nkhuku, ndizoyeneranso - palibe mbali zina zofunika.

Pezani Chinsinsi

25. Chickpea ndi Masamba a Coconut Curry (26g protein)

Pangani mbale iyi youziridwa ndi Thai Lamlungu ndikupeza mphotho (werengani: zotsala) sabata yonse. Nkhuku zimakupangitsani kukhala odzaza (mpunga wotentha ukhoza kuthandizira pa izo, nanunso), pamene masamba amakupatsani mphamvu ndi zakudya zomwe mumazilakalaka. Zabwino kwambiri, zimangotenga theka la ola kuti mupange. Pre-yoga chakudya chamadzulo, aliyense?

Pezani Chinsinsi

26. Zukini Noodle Pad See Ew (28g protein)

Pepani, koma momwe mungafune, simungathe kuyitanitsa chakudya chamadzulo aliwonse. Chakudya chopepuka ichi ndi chinthu chotsatira chabwino kwambiri, chokhala ndi timalubu tokongola m'malo mwa Zakudyazi za carby. Mukufuna kupanga zamasamba? Ingodumphani ng'ombe - mazira ndi ma cashews akadali ndi nkhonya ya mapuloteni.

Pezani Chinsinsi

27. Ina Garten's Updated Chicken Marbella (60g protein)

Ngakhale Barefoot Contessa akufuna kukulitsa masewera ake a protein. Mwamwayi, ali ndi zosinthika zatsopanozi kuti amufikitse (ndi ife) kumeneko. Chokoni zokometsera zake zolimba mpaka azitona, capers, prunes ndi mutu wodabwitsa ndi theka la adyo. Atumikireni ndi mbatata yosenda, polenta kapena couscous.

Pezani Chinsinsi

28. Vietnamese Shrimp mu Msuzi wa Coconut Caramel (21g mapuloteni)

Msuzi wa Caramel pa shrimp? Khulupirirani izi: Kukoma kotsekemera kumakhala kochititsa chidwi. Zimapangidwa pochepetsa madzi a kokonati kukhala msuzi wamadzimadzi, kenaka kuwonjezera msuzi wa nsomba, mafuta a kokonati, adyo, shallot ndi zokometsera. Osagogoda mpaka mutayesa (tikubetcha kuti ngakhale wodya kwambiri atha kukwera).

Pezani Chinsinsi

29 Msuzi Wosavuta Wamphika Umodzi Lentil Kielbasa (34g protein)

Nyenyezi zovomerezeka za Ayurveda izi zosuta soseji yaku Poland, mphodza zanthaka ndi masamba anthete, monga kaloti ndi udzu winawake. Chowawa cha broccoli chowawa chimapereka zovuta (ndi zobiriwira) ku mbale, nayenso. Langizo la Pro: Zimakomanso bwino ngati mutapanga tsiku lotsogola, ndiye kuti mukwapule gulu kumapeto kwa sabata ndikudya nkhomaliro sabata yonse.

Pezani Chinsinsi

30. Bruschetta Chicken (42g mapuloteni)

Kufumbidwa kwa Parmesan kumapangitsa kukoma kwa cal-cal, low-carb skillet kukoma ngakhale sichoncho. Kupaka kwa phwetekere ndi kowala kwambiri komanso kwatsopano, kopangidwa ndi anyezi wofiira, adyo ndi basil. Inde, tikuphika mobwerezabwereza-makamaka nthawi ya tomato. Mukufuna njira yachidule yamasiku otanganidwa apakati pa sabata? Yambani ndi jarred bruschetta m'malo mopanga zanu.

Pezani Chinsinsi

Zogwirizana: Maphikidwe a Macro 21 Omwe Ndi Osavuta Kudya

Gulani Zosankha Za Kitchen:

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba