Iimbono ezilula zokuLahla ubunzima besidlo sasemini ezingangcamli njengokutya kokutya

Umxholo

• Iingcebiso ngeLunch Lunch Tips
• I-Hummus kunye nePizza yeVeggie egcadiweyo
• Imizuzu emi-5 iTurkey, iAvocado, kunye neHummus Wrap
• Ipasta kunye neePeas
• Ukholifulawa waseMexico "Ilayisi" Bowl
• Isaladi yeTuna emnandi
• Isaladi yeBurrito
• Southwest Chicken Quinoa
• I-Turkey Chili Taco Soup
• Uphengululo lwe

Kubuhlungu kodwa kuyinyani: Inani elimangalisayo leesaladi zokutyela zipakisha kwiikhalori ezininzi kuneBig Mac. Okwangoku, awudingi kulamba yonke imini okanye ubhenele ekubizeni iprotein bar "sasemini." Thatha imizuzu embalwa-kunye nenkuthazo eninzi evela kwezinye iibhlog zokutya zokuyila-kwaye ubethe ukutya okukhawulezayo kunye nokulula kokunciphisa umzimba ekhaya. Ngalunye lwezi sidlo sasemini se-DIY yicinch ukupakisha kwaye wonwabele eofisini (ungatyi nje ubunzima bakho bokunciphisa umzimba kwidesika yakho, nceda!) Kwaye kuya kukunceda ugcine imali kunye neekhalori ngaxeshanye.

Iingcebiso ngeLunch Lunch Tips

Nantsi into ekufuneka uyijongile kwisidlo sasemini esonelisayo kodwa esinobunzima bokulahleka kwesisindo:

• 400-500 iikhalori
• 15-20 grams amafutha
• 20-30 iigrem zeprotheyini
• 50-60 iigram ze-carbohydrate
• 8+ iigremu zefayibha (kunokwenzeka ukuba sesona sithako sibalulekileyo kukutya kwakho!)

I-Hummus kunye nePizza yeVeggie egcadiweyo

Iresiphi ngoncedo lwe-Fitnessista (Unceda 1)

Izithako

• Igobolondo elincinci le-tortilla
• Isandla semifuno oyithandayo (zama isipinatshi, iitumato kunye ne-zucchini)
• IHummus (nika iHemp Seed Hummus yethu isivunguvungu sokwandisa ifayibha)
• 1 icephe yeoyile yeoyile 1 ikonofile, igalelwe ityuwa nepepile, ukungcamla
• Isonka samabhokhwe esiqhekekileyo

Imikhombandlela

1. Imifuno egcusiweyo malunga nemizuzu engama-20 kuma-350 ° F ngeoyile ye-olive, igalikhi, ityuwa, kunye nepepile.
2. Phezulu uhlobo lwakho oluthandayo lwe-tortilla kunye nehummus (ethengwe kwivenkile okanye eyenziwe ekhaya), yongeza imifuno eyosiweyo kunye netshizi yebhokhwe, emva koko ubhake imizuzu eli-10.
3. Slice kwaye wonwabe.

Imizuzu emi-5 iTurkey, iAvocado, kunye neHummus Wrap

Iresiphi ngoncedo lwe-Iowa Girl Eats (Ikhonza 1)

Izithako

• I-tortilla yengqolowa e-1
• 2-3 amacephe obomvu ipepper hummus
• Izilayi ezi-3 ezisezantsi-sodium deli turkey
• I-1/4 ye-avokhado, isikiwe
• I-Pickle izilayi

Imikhombandlela

1. Yandisa i-tortilla nge-hummus, emva koko ubeke i-turkey, i-avocado, kunye neesilayi zeetaka.
2. Roll, uze usike.

Ipasta kunye neePeas

Iresiphi ngoncedo lwee-Cookies (isebenza 1)

Izithako

• Ii-ounces ezi-2 zengqolowa epheleleyo ye-rotini okanye ipeni
• Iitipuni ezi-2 zeoli yeoli
• I-clove ye-2-3, igalelwe
• I-1/2 indebe yee-ertyisi eziqingqiweyo
• 1 isipuni seParmesan ushizi

Imikhombandlela

1. Pheka ipasta ngokwemikhombandlela yephakheji.
2. Ngelixa ipasta ipheka, yitshisa ioyile kubushushu obuphakathi.
3. Yongeza igalikhi kwioli kwaye upheke de igalikhi iguquguquke, uqaphele ukuba ungayitshisi-ukunciphisa ubushushu xa kuyimfuneko.
4. Yongeza ii-ertyisi kwaye upheke de ushushu.
5. Ukucoca ipasta xa ugqibile ukupheka, emva koko uyongeze kwii-ertyisi kunye negalikhi. Ukuphosa ukugqoka kunye nokukhonza. (Idibeneyo: Ungayisebenzisa njani iMifuno efriziweyo ukuze wenze isidlo sangokuhlwa somoya)

Ukholifulawa waseMexico "Ilayisi" Bowl

Iresiphi ngoncedo lwe-Sprint 2 iTheyibhile (Inceda 1)

Izithako

• 1 intloko encinci yekholifulawa
• 1/2 ipepile ebomvu
• I-1/2 indebe yeembotyi ezimnyama
• I-1/2 indebe ipayinapile, i-cubed
• 1/4 indebe ebomvu itswele
• I-1/2 ye-avocado, ikubhite
• I-1 yomnqathe, edibeneyo
• Cilantro
• Isalsa
• I-Cumin, i-sinamon, i-red pepper flakes, ityuwa, kunye nepepper ukunambitha

Imikhombandlela

1. Sika icauliflower kunye nepepile ebomvu kwizicucu kunye nendawo kwindawo yokutya okanye kwi-blender. Pula iziqwenga kude kube bubungakanani kunye nokuhambelana kwerayisi.
2. Dlulisa "irayisi" kwisitya esiphakathi. Yongeza ukutshiza kwamanzi kunye nemicrowave imizuzu emi-3 ukuya kumphunga. (I-BTW, le cauliflower eyosiweyo isitya selayisi iya kukwenza ulibale konke malunga nokuthatha.)
3. Phezulu ngokutya okushiyekileyo kwesisindo sasemini uze ufefe ikumin, isinamoni, iiflokhwe ezibomvu, kunye netyuwa nepepile.

Isaladi yeTuna emnandi

Iresiphi ngoncedo lwe-Sweet Tooth Sweet Life (Inceda 1)

Izithako

• 1 inakho ityhuna emanzini, ikhutshiwe
• 3-4 amacephe amnandi amnandi
• Iipunipoli ezi-2 ezicacileyo zeyogathi yamaGrike
• 1 icephe lobusi lwesinaphi
• Ityuwa kunye nepepper
• Ukuxuba okukhethiweyo: i-anyanisi, iminqathe yomntwana, iikomkomere, isilimo esidliwayo esinamagatsha anamanzi, umbona, amaqunube omisiweyo, okanye iidiliya ezinqunqiweyo.

Imikhombandlela

1. Hlanganisa zonke izithako kwisitya, xuba izithako ezifunekayo.
2. Yonwabela ngaphezulu kwebhedi yelethisi, kwisandwich okanye kwi-pita, okanye ukhuphe iziqwengana zakho ozithandayo.

Isaladi yeBurrito

Iresiphi ngoncedo lwe-Lean Green Bean (Unceda 1)

Izithako

• 1 1/2 iikomityi lettuce
• I-1/2 indebe irayisi emdaka, iphekwe
• I-1/3 yekomityi yeembotyi ezimnyama, eziphekiweyo
• 1 indebe yemifuno (zama iitumato, ipepile ebomvu, itswele, okanye ibhatata egcadiweyo)
• Iipunipoli ezi-2 ze-avocado okanye i-guacamole (emva koko usebenzise ezinye iziqhamo kwezi zinto zimnandi ze-avocado!)
• 2 iipunipoons salsa
• Ukutshiza itshizi

Imikhombandlela

1. Beka i-lettuce kwisitya esikhulu (okanye, ukuba uyahamba, isitya sokulungiselela ukutya)
2. Yongeza irayisi kunye neembotyi.
3. Phezulu ngokukhetha kwakho imifuno, kunye ne-salsa kunye noshizi, ukuba uyafuna.
4. Yitya kubanda okanye kwimicrowave imizuzwana engama-20 kwaye ukhonze.

Southwest Chicken Quinoa

Iresiphi ngoncedo lokutya kunye nokuzonwabisa xa usenza (ukhonza u-4)

Izithako

• 1 icephe yeoyile ye-olive
• I-1/2 ipepile eluhlaza, isikiwe
• I-1/2 anyanisi, inqunywe
• Iiponti ezi-1 ezingenamabele amabele enkukhu, aphekiweyo kunye nedayisi
• 1 itispuni ikumin
• 1 ithisipuni yomgubo wesilili 1
• 1/4 ithisipuni pepper
• 1/8 ithisipuni yetyuwa
• Iikomityi ezi-3 zequinoa, ziphekwe
• 1 indebe itha yogurt yesiGrike
• I-1/2 indebe ye-cilantro
• I-Salsa kunye / okanye i-sriracha sauce

Imikhombandlela

1. Saute imifuno kwioyile yomnquma kude kube yithenda.
2. Yongeza iziqholo kunye nenkukhu kumxube wemifuno kwaye upheke imizuzu emi-2.
3. Hlanganisa i-quinoa kunye nomxube wemifuno, uze ugxobhoze kwi-yogurt yamaGrike.
4. Hlanganisa i-cilantro kunye nephezulu nge-salsa kunye / okanye i-sriracha sauce.

I-Turkey Chili Taco Soup

Iresiphi ngoncedo lwe-Skinnytaste (Inceda 9)

Izithako

• I-1 1/3 yeepounds i-99 yepesenti ye-lean ground turkey (inqaku elongezelelweyo le-protein ephezulu ye-turkey dinners)
• 1 itswele eliphakathi, lisikiwe
• 1 intsimbi yepepile, isikiwe
• I-10-ounce i-RO * TEL Iitumato kunye neeChilies eziluhlaza
• Ii-ounces ezili-15 zombona ezinkonkxiweyo okanye ezikhenkcezisiweyo, zinyibilikisiwe kwaye zikhutshwe
• I-1 15-ounce ingaba neembotyi zezintso, ikhutshwe
• I-8-ounce iyakwazi ukwenza isosi yetumato
• I-16 ounces iimbotyi eziqhotsiweyo ezinamafutha aphantsi
• Ipakethi ye-1 yanciphisa i-sodium taco seasoning
• 2 1/2 iikomityi ezingenawo amafutha umhluzi wenkukhu ongenamafutha
• Ukhetho: iitshiphusi zetwilla, i-yogurt ecacileyo yamaGrike, i-jalapenos, itshizi, ii-scallions, itswele, i-cilantro entsha.

Imikhombandlela

1. Kwimbiza enkulu, i-brown turkey kubushushu obuphakathi, yaphuka ngecephe leplanga njengoko ipheka. Xa uphekwe, yongeza i-anyanisi kunye nepepper kwaye upheke imizuzu emi-2-3.
2. Yongeza iitamatisi, umbona, iimbotyi zezintso, itomato isosi, iimbotyi ezihlaziyiweyo, isinongo se-taco kunye nomhluzi wenkukhu. Yizisa kwi-thumba kwaye udibanise imizuzu eyi-10-15.
3. Ukuba unqwenela, sebenza ngeetshiphusi ezimbalwa kunye nezinto ozithandayo ezifana neyogurt ecacileyo yamaGrike, i-jalapenos, itshizi efusiweyo, ii-scallions ezinqunqiweyo, itswele, okanye i-cilantro entsha. Ingcebiso yamalungiselelo okutya: Ukukhenkcisa okushiyekileyo kwizabelo zomntu ngamnye ukulungiselela ukutya okuzayo.

Uphengululo lwe