34 Zakudya Zam'mimba Zambiri Zomwe Ndi Zosavuta, Zokhutiritsa komanso Zosavuta

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Ngati wanu chakudya chamasana nthawi zambiri amawoneka ngati ma pretzels ochepa kapena china chilichonse zokhwasula-khwasula ana anu sanamalize, simuli nokha. Zomwe zimafunika ndikukonza pang'ono kuti mutsimikizire kuti m'mimba mwanu sakung'ung'udzanso nthawi ya 3 koloko masana. Nazi zakudya 34 zokhala ndi mapuloteni ambiri zomwe zimadzaza ndi zosakaniza zomwe zingakupangitseni kukhala okhuta mpaka nthawi ya chakudya chamadzulo .

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

1. 20-Mphindi 20 Paleo Egg Roll mu Mbale (21g mapuloteni)

Zonse zofunika pakudzaza kokoma, kuchotsera chipolopolo chokazinga. Chinsinsicho chimafuna nthaka nkhumba , koma mutha kusintha malo mosavuta Nkhukundembo kapena nkhuku .

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2. Buffalo Tuna Sungunulani (47g protein)

Tuna wamzitini kuti apulumutse! Zosatheka kuti muli nazo kale zosakaniza zomwe mukufuna mu furiji yanu komanso pansi pa m'manja yokoma, zokometsera izi.

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3. Rotisserie Chicken Ramen (32g protein)

Zogula m'sitolo rotisserie nkhuku ikhoza kukhala njira yathu yachidule yomwe timakonda m'buku. Ndi zotsika mtengo, zimatha nthawi yayitali ndipo zimatha kudulidwa mosavuta ndikusinthidwa kukhala matani a mbale zosiyanasiyana. Chitsanzo: mbale ya mphindi 35 ya ramen, yodzaza ndi dzira la jammy.

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4. Cauliflower Rice Bowl ndi Curried Lentils, Karoti ndi Yogurt (16g protein)

Nyama sizofunikira kwenikweni pankhani yazakudya zama protein ambiri. Mu izi wosadya masamba zodabwitsa, red mphodza ndi yogurt yachi Greek imagwira linga.

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5. Avocado ndi Black Bean Pasta Saladi (18g protein)

Mbali yokonzeka ku pikiniki iyi ikutsatiranso ndikuwonjezera mapuloteni okhala ndi nyemba zakuda zamzitini, mapeyala odulidwa ndi chimanga m’malo mwa nyama kapena nsomba.

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6. Masangweji a Deli Pinwheel aku Italy (41g protein)

Zedi, mutha kumenya nyama ndi tchizi pakati pa magawo awiri a mkate ndikuchitcha nkhomaliro. Koma kodi ma pinwheel wraps awa samawoneka osangalatsa nthawi miliyoni? Titenga pepperoncini yowonjezera ndi yathu, chonde.

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7. Mpunga Wokazinga wa Kolifulawa (13g mapuloteni)

Sikuti njira iyi imadzaza mochititsa chidwi (kufuula kwa inu, dzira lokazinga), komanso imakhala yochepa mu carbs kusiyana ndi choyambirira, chifukwa cha mpunga wa kolifulawa.

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8. Keto Steak ndi Blue Cheese Salad for One (24g protein)

Kuwotcha mbali zingapo nyama pa lotsatira kanyenya ? Sungani ma ounces angapo tsiku lotsatira, kotero saladi yosavuta sichidzatenga mphindi zisanu kuti isonkhanitse.

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9. Chicken and Snap Pea Stir-Fry (20g protein)

Mukakhala ndi bere la nkhuku ndikutulutsa pamanja, zina zonse ndizofunika kwambiri. Chitumikireni pabedi la mpunga woyera wotenthedwa ndi kuwaza kowonjezera kwa nthangala za sesame ndi cilantro.

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10. Mphindi 10 Macaroni ndi Tchizi mu Mug (29g mapuloteni)

Zitheka bwanji, mukufunsa? Yang'anani ku microwave yanu yamatsenga. Ingophatikizani zoyambira mumtsuko waukulu, nuke mpaka theka pasitala ndi ofewa, kenaka sakanizani zosakaniza za msuzi mpaka zitasungunuka.

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11. 20-Mphindi 20 Burrata Saladi Ndi Mwala Zipatso ndi Katsitsumzukwa (18g mapuloteni)

Ikhoza kuwirikiza kawiri ngati chinthu chochititsa chidwi kwambiri, koma izi sizikutanthauza kuti ndizovuta kuchotsa. Mukhoza ngakhale blanch katsitsumzukwa ndi kudya nandolo tsiku lakutsogolo, ndiye zonse zomwe muyenera kuchita isanakwane nkhomaliro ndikuzisonkhanitsa ndi pichesi , plums , yamatcheri ndi tchizi.

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12. Kukonzekera kwa Chakudya cha Turkey Meatballs ndi Zukini Zakudyazi (33g mapuloteni)

Zabwino kwa inu zamasamba. Yowutsa mudyo Turkey. Msuzi wanu wa marinara womwe mumakonda. Zonse za Parmesan tchizi. Mafunso aliwonse?

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13. Rainbow Collard Wraps with Peanut Butter Dipping Sauce (15g protein)

Msuzi woviika ndi wotsekemera, wotsekemera komanso wotsekemera, kotero ngakhale wanu ana sangasangalale kupeza masamba onsewa m'bokosi la chakudya chamasana bola atha kutsitsa mitima yawo.

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14. Ginger-Ananazi Shrimp Stir-Fry (15g protein)

Shirimpi ndi wankhondo wamasiku onse a sabata ikafika popanga chakudya chofulumira, chodzaza. Imaphika mumphindi zochepa, imakhala yosunthika kwambiri ndipo imakhala yoyera, yotsika kwambiri yama calorie.

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15. Saladi ya Tomato Ndi Halloumi Wokazinga ndi Zitsamba (9g mapuloteni)

Kaya mumapaka ma slabs amchere a halloumi tchizi pa grill panja kapena poto ya grill, yosavuta, chilimwe mbale adzapambana mtima wanu poyamba kuluma. Chotsani laputopu yanu ndikusangalala ndi chakudya chamasana alfresco - mukuyenera.

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16. Mini Chicken Shawarma (22g protein)

Ma cuties awa ndi magawo ofanana amtima, otsitsimula komanso okoma. Titha kunena kuti kukwera kwa vinegary ante poveka pita iliyonse ndi mulu wa kuzifutsa wofiira anyezi ?

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17. Quick Guacamole Quinoa Salad (15g mapuloteni)

Ngati alipo guc pa izo, tikufuna izo m'mimba mwathu, stat. Zakudya za quinoa , zamzitini nyemba zakuda ndipo letesi wa crisp romaine ndi galimoto yathanzi kwambiri kuposa tchipisi ta tortilla.

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18. Mphindi 15 wa Mediterranean Couscous wokhala ndi tuna ndi Pepperoncini (mapuloteni 30g)

Nsomba zam'chitini amachitanso ndi mbale yothamanga kwambiri iyi yomwe imawoneka yovuta kwambiri kuposa momwe ilili. Msuweni ukakhala wofewa ndikuphikidwa, chomwe chatsala ndikuphatikiza zosakaniza, ngati briny. capers ndi tomato yachitumbuwa yowutsa mudyo .

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19. Nkhuku ya Buffalo Imakulunga ndi Tchizi wa Blue ndi Selari (mapuloteni a 36g)

Kugwiritsa ntchito nkhuku ya rotisserie yogulidwa m'sitolo kumapangitsa msonkhano kukhala kamphepo. Ngati mumakonda kukonzekera chakudya, kanizani nyamayo, ikani mu msuzi wa Buffalo wa buttery ndikuisunga mu furiji kuti muwonjezere kukulunga, pasitala , saladi ndi zina sabata yonse.

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20. Chi Greek Saladi Yankhuku Yoyika Tsabola (60g protein)

Payekha, sitiwonetsa konse mpaka a kuphika opanda miyala yamtengo wapatali iyi m'manja. Saladi ya nkhuku ndi yopanda mayo koma imakhala yokoma: Yogurt ya Greek ndi mpiru wa Dijon amapeza ntchitoyo paokha.

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21. Hummus Yosavuta Yopanga Panyumba yokhala ndi Za'atar Pita Chips (mapuloteni 11g)

Hummus yogulidwa m'sitolo ndiyomwe timayendera masiku omwe tilibe nthawi yopuma, chifukwa imapangidwa kuchokera ku mapuloteni ambiri. nandolo . Koma TBH, ndi njira zotsika mtengo kuti mupange nokha, ndipo zimangotenga mphindi 15 zokha - kuphatikiza tchipisi tatsopano ta pita.

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22. Crispy Tofu Bread (30g protein)

Kupotoza kwathu pazachikhalidwe cha Vietnamese sangweji nyenyezi zokazinga tofu m’malo mowotcha nkhumba. Imaphwanyidwa ndikuyikidwa mu nthangala za sesame kuti ziwonjezeke. (O, ndipo mufuna kusunga zofufuzidwa kaloti ,kuk ndi radish kuvala *zonse*.)

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23. Ndimu Salmoni ndi Garlic ndi Thyme (32g mapuloteni)

Zomwe timakonda kwambiri za salimoni : Sizitenga zambiri kuti zikhale zokoma modabwitsa. Chinsinsi chosavuta ichi ndi umboni, chifukwa chimangofuna EVOO, adyo watsopano, madzi a mandimu ndi zitsamba.

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24 Pichesi Yowotcha, ndi Prosciutto ndi Sandwichi ya Mozzarella (mapuloteni 61g)

Prosciutto ikhoza kukhala yochulukirapo kuposa gawo la bolodi la tchizi. Yiyikeni kutsogolo ndi pakati pa sammy yotentha iyi yomwe imaphatikiza nyama yokhazikika ndi pillowy mozz komanso yowotcha utsi. pichesi .

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25. Mphindi 15 za Skillet Tsabola Steak (21g mapuloteni)

Kutumikira ng'ombe ndi mpunga woyera ndipo ndikugunda kotsimikizika. Koma mutha kugwiritsanso ntchito mbale iyi ngati maziko a quesadilla youziridwa ndi Asia, burrito kapena fajitas.

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26. Avocado Egg Salad Sandwich (25g protein)

Timalowetsa mayo achikhalidwe ndi yogati yachi Greek, mpiru wa Dijon ndi zina zonse. peyala , zomwe zimapangitsa saladi kukhala yokoma komanso kununkhira kowonjezera nthawi miliyoni.

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27. Saladi ya Radicchio, Lentil ndi Apple yokhala ndi Kavalidwe ka Cashew Wanyama (15g protein)

Chovala chofewa chimatha kukweza masamba oyambira. Koma ngati ndinu wamasamba kapena wopanda mkaka , mulibe zosankha zambiri. Lowetsani chovala cha cashew chomwe chidzasintha saladi yanu mpaka kalekale ndi zosakaniza zinayi zokha.

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28. Tarragon Nkhuku Saladi Masangweji (30g mapuloteni)

Chinsinsichi chikufuna kutsimikizira kuti saladi ya nkhuku sichitha chosowa kukhala wotopetsa. Zimapangidwa ndi tarragon yambiri yatsopano, dzira, mpiru wa Dijon ndi vinyo wosasa, koma gawo lokoma kwambiri ndilo kumaliza: chisakanizo cha anyezi ofulumira-kufufuzidwa ndi peppery arugula.

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29. 15-Minute Cheater's Pad Thai (34g mapuloteni)

Mwachangu mokwanira kuti mupange usiku wapakati pa sabata, zopatsa chidwi zokwanira kuti zithandizire alendo. Iwo sadzalingalira konse kusakaniza kwa masamba a mpunga , nkhumba ya nkhumba, nyemba zobiriwira ndi mtedza zinangotengera mphindi 15.

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30. Vegan Keto Coconut Curry (18g protein)

Mukhoza kuthokoza owonjezera-olimba tofu ndi peanut butter za mapuloteni. Koma chomwe timakonda kwambiri ndi msuzi wa mkaka wa kokonati wokometsera, wothira ndi phala lofiira la curry.

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31. Mphindi 20 Zakudya Za Shrimp Scampi (28g mapuloteni)

Bweretsani batala, mwana. Chakudya cha citrusi, cha garlicky nthawi zonse chimakhala chabwino kukhala nacho m'thumba lakumbuyo (ndicho chifukwa chake nthawi zonse pamakhala thumba lachisanu. shirimpi mufiriji wathu, BTW). Khalani omasuka kusinthana zowole kwa pasitala ngati mukufuna-sitidzaweruza.

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32 Pizza yokhala ndi Cauliflower Crust (24g protein)

Mwina simunadziwebe, koma chopangira chakudya chanu ndi chochita zozizwitsa. Ingotsitsani kolifulawa ndi adyo mu chakudya chabwino, onjezerani tchizi, dzira ndi zitsamba, kenaka pangani kusakaniza pa pepala lophika ndikuphika mpaka crispy.

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33 Mphika Umodzi, Pasta Limone wa Mphindi 15 (22g mapuloteni)

Iwalani kuyembekezera kuti spaghetti iphike mumphika wake wamadzi. Chinsinsichi chimapulumutsa nthawi yambiri powiritsa zosakaniza zonse pamodzi, kenaka kumaliza pasitala ndi madzi a mandimu atsopano ndi Parmesan.

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34 Batala Wowotcha Peanut ndi Jelly Sandwich (mapuloteni 14g)

Zina zonse zikalephera, mutha kudalira okhulupirika akale. Ndife oyamwitsa batala wa peanut wokoma ndi kupanikizana kwa rasipiberi wakuda, koma pali zosakaniza zokoma zosatha zomwe mungafufuze.

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ZOKHUDZANA NAZO: Zakudya 17 Zapamwamba Zapuloteni Zomwe Zingakhutitse Dzino Lanu Lokoma

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

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