Paunenge uchitya kudya kwakaderera kwezvokudya zvinodhaka , zvisarudzo zvako zvepamusoro-mapurotini ekugadzira ndiro huru zvinowanikwa kupfuura kune avo vanodya nyama. Asi paunenge uri wezvirimwa pane zvinomera, iwe unogona kushandisa mazai nemishonga yemichero. Tsvaga mapeji aya ezvokudya zvakanyanya zvisingaverengi nyama kana hove.
1 - Zucchini Lasagna
Wakaedza here kuita mishonga-yakagadzirwa lasagna uye wakaiwana kuti ipedze mvura? Iyi lasagna zucchini inoshandisa chakavanzika chekuita lasagna "noodles" kubva muzucchini inoita kuti vasapinda mushy. Iyi kamukira ine mishonga yemakese. Zvimwewo, unogona kuita super-easy lasagna mune mukombe uchishandisa spaghetti squashi kana mamwe mahara-carb pasta.
2 - Frittata
Frittatas inogona kuva iyo yako huru yekudya chero ipi zvayo yezuva uye zviri nyore kuita kuti unakidzwe iye zvino kana kushumira gare gare. Iwe unogona kuwedzera chero mimwe miriwo uye cheeses zvaunoda.
Izvozvo zvinogona kuva nzira yekushandisa mimwe miriwo yakave iri kutarisa mukati mako. Izvi mapepa ane mazai uye dairy ndezvokuda.
Beyond frittatas, unogona kushandisa mazai kuti uite omelets, quiches, nezvimwewo zvishoma-carb egg dishes , kusanganisira mazai akatsauka , ayo anofadza zvikuru-anofadza.
3 - Terri's Vegan Tofu Kupikisa
Iyi vegan tofu scramble dish inopupurirwa kufadza anenge chero ani zvake. Zvinorehwa kuva chikafu chamangwanani kana brunch dish, asi hapana chikonzero icho chisingakwanisi kushandiswa panguva ipi zvayo yekudya. Iine soyiti, mbiriso yezvokudya, uye tempeh bhakoni mutevedzeri. Kana ukangodzidza zvidzidzo zvekuti ungashandisa seifu nenzira iyi, unogona kuedza mimwe miriwo yakasiyana nemafuta emarudzi.
4 - Baked Tofu
Iyi mhuka yakabikwa kufufuti yefufu kune imwe inobva kuTerri, iyo yakashandura kubva kuzvinomera zvichienda kune vegan kusvika pakati pehupenyu. Unogona kusarudza yako marinade yaunoda kushandisa nayo. Funga nezvekusarudza kusanganisira Szechuan, peanut, kana lemon tahini. Asi usamire neAsia zvinokurudzira, edza nayo neSouthwest marinade yemvura yakasvibiswa yekisi, eii, cilantro, garlic, uye jalapeno shoma. Iyi kamukira ine soy.
5 - Low-Carb Nachos
Iwe unogona kushandisa pasi-carb tortillas kana zvakasiyana-siyana zvekugadzirisa zviputi uye uchiri kunakidzwa nazvo nekasi-carb, kudya kwezvirimwa . Fried tofu ndiyo imwe nzira, seyakabikwa kana miriwo yakabikwa uye kunyange chips yakagadzirwa kubva kune cheese. Sarudza mahara-carb toppings maererano nemafungiro ako ezvinomera uye usarudze kana iwe uchishandisa chezi kana ukamu waunyu. Cherechedza kuti iwe haungashandisi mazano anosanganisira nyama yenguruve kana kuti nyama.
6 - TVP "Oatmeal"
Iwe unogona kuita chikafu chinopisa nemaprotheni yemaprotheni (TVP) granules zvinotyisa zvakangofanana ne oatmeal, kunyanya kana iwe unofungidza naro nesinamoni uye nutmeg uye wobva wawedzera mukaka kana mukaka we soy. Iwe unogona kuwedzera mazai kana akakodzera mune zvekudya kwefilosofi. TVP ine soy. Iwe unogona zvakare kuedza furukisi kudya peanut butter tsvina yakashata yekudya kwako mangwanani. Iyo yakakwirira kwazvo mu-suble fiber.
7 - Peanut Butter Protein Balls
A high-protein snack dzimwe nguva inouya zvakanaka. Iyi recipe yepanut butter mapuroteni mabhora anoshandisa whey protein powder, asi mamwe maitiro angangodaro aishanda. Iyo recipe inoshandisa agave seanotapira, asi iwe unogona kuigadzirisa uye kushandisa gorosi yakaderera-inotapira.