Iingcamango zokungapheki isidlo sasemini malunga nokutya okuneekhalori ezisezantsi

Umxholo

• IVegan "Sushi" Isitya seRisi
• Ipleyiti yeProteni yeMeditera
• Iqela leCashew Sandwich
• Inkukhu kunye ne-Avocado Ranch Salad
• Uphengululo lwe

Ukulungiselela isidlo kunokuba lixesha lokuncancisa, kodwa ezi zidlo zasemini zingaphekwanga, ezenziwe nguDawn Jackson Blatner, i-RDN, zithetha ukuba kuphela kwemizuzu ekufuneka uyityalile yile ichithwe iphosa yonke into kwitupperware ngaphambi kokuba uye emsebenzini. I-Vegan "Sushi" kunye neMeditera Protein Plate ziya kondla iminqweno yakho yokutya okungaqhelekanga ngelixa uhambisa iivithamini kunye nezakha mzimba (i-betcha ibingazi ukuba ulwandle lungapakisha ukuya kwi-9 gram yeprotheni!). Kwaye uya kuba likhoboka lesandwich ye-cashew-butter-slathered, ene-perk eyongeziweyo yesonka esihlumayo. (Buza ugqirha wezidlo: Izibonelelo zeenkozo ezihlumeneyo.) Kwaye sukuyidelela isaladi yethu-singabokuqala ukuvuma ukuba izitya ezininzi zeetisi ziyakushiya ulambile kwaye ungonelisekanga, kodwa inkukhu eneeprotini eninzi kunye neavocado enamafutha aphezulu kule Iiresiphi zithetha ukuba uya kuba ugcwele iiyure emva kwekhefu lesidlo sasemini.

IVegan "Sushi" Isitya seRisi

Imifanekiso yeCorbis

Kwisitya okanye kwisitya sokuya, yongeza i-1/2 indebe ephekiweyo yerayisi emdaka. Phezulu nge-1/2 yekomityi ekhuselekileyo, edamame ephekiweyo; I-1/2 yekomityi ekhethiweyo yeekherothi; I-1/2 indebe ikhukhamba ecoliweyo; 1/4 i-avocado, inqunyulwe; I-1/2 yephepha le-nori lwaselwandle, lisikwe libe yimichilo; kunye neetispuni ezi-2 zembewu yesesame. Kwisitya esincinci sajiwuli, kunye neecephe ezi-2 zejusi yeorenji kunye neetipuni ezi-2 ezingenagluten-free soy sauce. Isosi eshushu kwisitya selayisi.

Ipleyiti yeProteni yeMeditera

Imifanekiso yeCorbis

Kwisitya sokuhamba okanye kwipleyiti, beka i-1 1/2-ounce cube Feta, i-1/2 yetoti (ii-ounces ezi-2) ityhuna kwi-oyile yomnquma, iicrackers ezili-12 zerayisi ezimdaka ezingenagluten, ikomityi enye yezilayi ze cucumber, kunye neminquma esibhozo. . (Ufuna okungakumbi? Iindlela ezi-5 ezimnandi zokulandela ukutya kweMeditera.)

Iqela leCashew Sandwich

Imifanekiso yeCorbis

Yahlula i-1/2 yeepuniji zebhotile yebhotoloyasi phakathi kwezilayi ezi-2 ezihluma isonka esipheleleyo kunye nokusasazeka ngokulinganayo. Kwisilayidi esinye, yongeza i-1/2 yekomityi ekroliweyo. Kwesinye isiqwenga, yongeza i-radishes ezi-2, zinqunyulwe kunye ne-1/2 indebe yesipinatshi. Vala isangweji, isilayi, kwaye usebenze nge 1/2 yekomityi yeediliya. (Cashew bhotolo?! Ukusasaza uthando kwaye wandise iihorons zebhotela yakho nangaphezulu.

Inkukhu kunye ne-Avocado Ranch Salad

Imifanekiso yeCorbis

Kwisitya esiphakathi okanye isitya sokuya, yongeza iikomityi ezi-2 ze-lettuce e-romaine, i-1/2 yekomityi eqatywe iminqathe, i-1/2 yekomityi ecoliweyo ebomvu yentsimbi, i-1/2 indebe eqingqiweyo kunye neenkozo zengqolowa, kunye nee-ounces ezi-3 isifuba. Kwisitya esincinci, gcoba i-1/4 yeavokhado kunye ne-1 1/2 yecephe ye-organic ranch yokunxiba. Yongeza ukugqoka kwisaladi kunye nokuphosa.

Uphengululo lwe