Ita chikafu usina kutendeuka pachitofu
Ndiani ane nguva-kana kunyange chido-kumira pane chefu inopisa? Bhurai izvi zvisingatauri, kwete-kubika pasina nguva! Chikafu prep hachina kunonoka zvakanyanya. Pano pane zvandinoda zvekudya zvemasikati uye zvokudya zvemanheru. (FYI: Mapuroteni anotanga kuputika ari mupenyu!)
ChiGiriki Saladhi muJar
Ichi chisina-kubika chikafu chiri nyore kutora mberi kwenguva. Dzadza mutsara wemiti yemason uye uzviputire mufriji, uye tora rimwe kuti uende mangwanani. Mason jars ndiye shamwari yakanakisisa yekudya- Ndiyo chikonzero ! Utano haufaniri kunge hwakaoma!
1. Mumuromo wakazara-makiromita-masonti, shandisai mafupuni maviri tsvuku yewaini tsvuku tsvina, 1/2 mukombe yakasanganiswa, 2 1/2 mukombe yakatorwa, uye 2 mashupuni akaiswa ruvara rweiii.
2. Ipamusoro uye maounces 4 akabikwa uye asina kucheneswa mazamu asina kuchena, 2 mashupuni akaderedzwa-mafuta akagumburwa feta cheese, 1 kikapu yakagadzirwa kalamata kana maorivhi madema, uye 2 1/2 makapu akachekwa romaine lettuce. Kuvhara uye refrigerate.
3. Kana wagadzirira kudya, shandisa chirongo ichizunungusa, uye flip zviri mukati-guru-ndiro huru (kana kudya zvakanaka kubva muhari)!
Nzira yose: 286 makori, 10.5g mafuta ose (2g akagara mafuta), 800mg sodium, 15g carbs, 4g fiber, 7.5g shuga, 35g protein
Zvishongo Thai-Style No-Cook Stir-Fry
Tora "fry" kunze kwekumhanyisa-fry nemashiripiti ekubatanidza: broccoli coleslaw! Iko kushandiswa kukuru kwemashizha nekunotonhora, kunopisa. Uyezve, iyo nzira yekugadzirisa veggie inoponesa kubika nguva!
Kushungurudzika muThai-style peanut muto uye kusanganiswa nekunakidza kuwedzera-ins, ndiyo ndiyo yekupedzisira mini kudya! (Confession: Dzimwe nguva ndinodya maitiro maviri kamwechete.)
1. Nyatsobatanidza 1/4 mukombe wakaderera mafuta muThai peanut saladi kupfeka kana mucu, 2 maspuni anokonzerwa nomupunga wegarisi, uye 1/2 teaspoon tsvuku tsvuku.
2. Muhombodo huru, pamwe chete nechikwata che 12-ounce (inenge 4 makapu) broccoli cole slaw, maoriki gumi akabikwa uye asina kucheneswa musina nyama, 2 makapu shuga inopera (halved), uye 1/4 kapu cilantro yakagadzirwa.
3. Wedzera muto wekusanganiswa mubiya guru uye usvire kuti ufuke. Dhavhara uye refrigerate kusvikira yapera, mwedzi 15.
1 / 4th recipe (inenge 1 1/2 makapu): 165 makorikiti, 3g mafuta ose (0.5g akagara mafuta), 440mg sodium, 14g carb, 4g fiber, 7g shuga, 22g protein
Fruity Tuna Salad
Tuna saladi inowanzozara nemafuta-mayo-asi kwete iyi inonyorerwa-up version! Kuputika nemichero, iyo ipuroteni yakazara-yakazara saladhi.
1. Muvhareji iri mukati uye nechifukidzo, sanisa imwe 2.6-ounce pouch albacore tuna mumvura, 1/4 kapu yakapurwa apule, 1/4 mukombe yakasvibira tsvuku isina zvibereko mazambiringa, 1/4 mukombe yakakangwa, cucumber 2, uye 1 1/2 tablespoon chiedza mayonnaise. Sakanidza zvakanaka.
2. Nguva pfupi usati wadya, zvimedu zvepamusoro ma 4 makateti pamwe neatoni kusanganiswa. Kana iwe uchida, svetuka neine balsamic vinaigrette.
Nzira yose: 275 makori, 8g mafuta (1g akagara mafuta), 477mg sodium, 33g carbs, 6g fiber, 22.5g shuga, 21g protein
Zvinyoro Zvinotapira Nyuchi uye Nechipupuriro Turkey Pura
Shandura carby white rolls yepamusoro-fiber tortillas. Iwe unogona kukodzera mamwe yummy ingredients mukati mekuputira kusiyana nechekasiketi.
1. Nyatsoisa pikisi 3 mashupukeni emakwenzi mazai machena (akacheneswa uye akacheneswa). Wedzera 1 ounce (inenge 2 mashupuni) mashed avocado uye dash yemuchero unopisa (kana zvimwe kuvira). Sakanidza zvakanaka.
2. Mukabiro kadiki, kanda 1/4 kapu yakavharwa coleslaw pamwe ne 1 teaspoon yimu juisi.
3. Isa svikiro-guru guru-fiber furu tortilla (110 makoriki kana pasi) pataiti. Paridzai mazai e-bean-avocado pamwe chete. Pamusoro na 2 ounces (inenge 4 zvimedu) yakaderedzwa-yakasara 97 kubva kune zana kusvika 98 muzana mafuta-pasina turiti, musanganisi wekate-coleslaw, uye 2 maspuniko akaiswa tate.
4. Fungira mumativi eti tortilla uye usimbise zvakasimba kumativi ose ekuzadza.
Nzira yose: 258 makorikiti, 7.5g mafuta ose (1g akagara mafuta), 775mg sodium, 35.5g carbs, 10,5g fiber, 3.5g shuga, mapurogiramu 21g
Bonus: Edza 5 nyore, hapana-cook cookfasts !
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!