Izidlo ezingama-34 ezineprotheyini eninzi, eziLula, ezanelisayo neziQinisayo

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ukuba eyakho isidlo sasemini Ngokwesiqhelo kubonakala ngathi ziipretzels ezimbalwa okanye nantoni na amashwamshwam abantwana bakho abagqibanga, awuwedwa. Konke okufunekayo kukucwangcisa okuncinci ukuqinisekisa ukuba isisu sakho asikhalazi kwakhona nge-3pm. Nazi ii-34 zesidlo sasemini ezineprotheyini ephezulu ezipakishwe ngezithako ezanelisayo eziza kukugcina uzele de ixesha lesidlo .

ENXULUMENEYO: Iimbono ezingama-28 ezineprotheyini ekwisidlo sakusasa eziya kukugcina ugcwele kude kube lixesha lesidlo sasemini

1. Imizuzu engama-20 iPaleo Egg Roll kwisitya (21g protein)

Zonke izinto ezibalulekileyo zokuzaliswa okumnandi, thabatha igobolondo ethosiweyo. Iresiphi ifuna umhlaba inyama yehagu , kodwa unokutshintsha ngokulula indawo yomhlaba ikarikuni okanye inkukhu .

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2. IBuffalo Tuna Melt (47g protein)

ityhuna enkonkxiweyo ukuhlangula! Amathuba ngaba sele unazo izithako ozifunayo efrijini yakho kwaye i-pantry ukwenzela le handheld ekhrimu, enongwe.

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3. Rotisserie Chicken Ramen (32g protein)

Kuthengwe evenkileni rotisserie inkukhu inokuba yindlela yethu emfutshane esiyithandayo kule ncwadi. Ifikeleleka, ihlala ixesha elide kwaye iyakwazi ukuchithwa ngokulula kwaye iguqulwe ibe yitoni yezitya ezahlukeneyo. Imeko kwinqanaba: isitya se-35 semizuzu ye-ramen, epheleleyo kunye neqanda le-jammy.

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4. I-Cauliflower Rice Bowl ene Curried Lentils, Carrot kunye neYogathi (16g protein)

Inyama ngokuqinisekileyo ayiyomfuneko xa kufikwa kwisidlo sasemini esineprotheyini ephezulu. Kule umntu odla imifuno eyothusayo, ebomvu iilentile kunye neyogathi yesiGrike ibambe inqaba.

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5. I-Avocado kunye ne-Black Bean Pasta Salad (18g protein)

Eli cala lilungele ipikiniki lilandela ngokuhambelana nokugcwala kwiprotheyini kunye neembotyi ezimnyama ezinkonkxiweyo, iiavokhado ezidayiweyo kunye umbona endaweni yenyama okanye intlanzi.

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6. IiSandwitshi zeDeli Pinwheel zaseItali (41g protein)

Ngokuqinisekileyo, ungayiqhwaba inyama emnandi kunye netshizi phakathi kwezilayi ezibini zesonka kwaye uyibize isidlo sasemini. Kodwa ngaba ezi pinwheel ezisongayo azijongi izihlandlo ezisisigidi zinomtsalane ngakumbi? Siza kuthatha i-pepperoncini eyongezelelweyo kunye neyethu, nceda.

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7. Cauliflower Irayisi eQisiweyo (13g protein)

Akukuphela nje ukuba le recipe izalise ngokumangalisayo (ukumemeza kuwe, iqanda eliqhotsiweyo), kodwa iyancipha kwi-carbs kuneyokuqala, ngenxa yerayisi ye-cauliflower.

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8. I-Keto Steak kunye neBlue Cheese Salad yeNye (24g protein)

Ukokwa icala ezimbalwa inyama yenkomo kweyakho elandelayo ibarbecue ? Gcina ii-ounces ezimbalwa ngosuku olulandelayo, ngoko isaladi elula ayiyi kuthatha imizuzu engaphezu kwemihlanu ukudibanisa.

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9. Inkukhu kunye ne-Snap Pea yi-Stir-Fry (20g protein)

Nje ukuba ube nesifuba senkukhu kwaye uvelise esandleni, yonke enye i-pantry staples. Yikhonze phezu kwebhedi yerayisi emhlophe eshushu kunye nokufefa okongeziweyo kwembewu yeesame kunye ne-cilantro.

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10. I-10-Minute Macaroni kunye ne-Cheese kwi-Mug (29g protein)

Kwenzeka njani, uyabuza? Yitsho kwi microwave yakho emangalisayo. Hlanganisa nje iziseko kwimagi enkulu, i-nuke de kube ipasta ithenda, uze uvuse izithako zesosi de inyibilike.

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11. I-20-Minute Burrata Isaladi kunye neFruit yelitye kunye ne-Asparagus (i-18g protein)

Inokuphinda kabini njengendawo ephambili entle, kodwa oko akuthethi ukuba kunzima ukuyisusa. Unako nokuba blanch i i-asparagus kwaye uxube ii-ertyisi ngosuku olungaphambili, ke konke okufuneka ukwenze phambi kwexesha lesidlo sasemini uzihlanganise iipesika , iiplamu , icheri kunye netshizi.

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12. IMeatballs yaseTurkey yokuLungisa ukutya kunye neeNoodles zeZucchini (33g protein)

Ilungile kuwe imifuno. Ijusi ephantsi kweTurkey. Isosi yakho ye-marinara oyithandayo. Yonke itshizi yeParmesan. Akukho mibuzo?

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13. I-Rainbow Collard Isonga ngeSauce ye-Peanut Butter Dipping (15g protein)

I-sauce yokudipha iswiti, i-zingy kunye nekhrimu, ke neyakho abantwana ayikukhathazi ukufumana zonke ezo veggies kwibhokisi labo lesidlo sasemini ukuba nje banokukhupha iintliziyo zabo.

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

I-shrimp ligorha losuku lweveki xa kufikwa ekwenzeni ukutya okukhawulezayo, nokuzalisa. Ipheka ngemizuzu nje, iguquguquka kakhulu kwaye iyiprotheni ecocekileyo, enekhalori ephantsi.

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15. I-Tomato Isaladi kunye neHalloumi eGriweyo kunye neHerbs (iprotheyini eyi-9g)

Nokuba uyapapasha amacwecwe esonka samasi e-halloumi anetyuwa igrill yangaphandle okanye ipani yegrill, oku kulula, ihlobo isitya siya kuphumelela intliziyo yakho ekuqaleni kokuluma. Shiya ilaptop yakho kwaye wonwabele isidlo sakho sasemini i-alfresco-ukufanele.

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16. I-Mini Chicken Shawarma (22g protein)

Ezi cuties zilingana nentliziyo, ziyahlaziya kwaye zikhrimu. Ngaba singacebisa ukunyusa i-ante yevinegary ngokuthwesa isithsaba kwipita nganye ngendunduma ye i-anyanisi ebomvu eqoshiwe ?

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17. Isaladi yeQuinoa yeGuacamole eKhawulezayo (i-15g protein)

Ukuba kukho i-guac kuyo, siyifuna kwizisu zethu, stat. Iquinoa enomsoco, enkonkxiweyo iimbotyi ezimnyama kunye ne-lettuce epholileyo yaseRoma sisithuthi esisempilweni ngakumbi kuneetshipsi ze-tortilla.

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18. Imizuzu eyi-15 yeMeditera Couscous eneTuna kunye nePepperoncini (30g protein)

Intlanzi enkonkxiweyo iyenza kwakhona ngesi sitya sikhawulezayo sombane esikhangeleka sintsokothile kakhulu kunokuba sinjalo. Nje ukuba i-couscous iguqe kwaye iphekwe, ekuphela kwento eseleyo kukuphosa kunye imixube, njenge-briny. ii-capers kunye nejusi yeetumato zecherry .

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19. Inkukhu yeNyathi iSonga ngeBlue Cheese kunye neCelery (36g protein)

Ukusebenzisa inkukhu yerotisserie edayiweyo evenkileni yenza ukuba indibano ibe yimpepho. Ukuba ungumntu othanda ukutya kwangaphambi kokutya, yinqumle inyama, uyiphose kwibhotolo yeBuffalo sauce kwaye uyigcine efrijini ukuyongeza kwiisonga, ipasta , iisaladi kunye nokunye ngeveki.

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20. I-Greek Yogart yenkukhu iSaladi yePeppers egalelwe iPepper (60g protein)

Ngokomntu, asizange sibonise a ukupheka ngaphandle kwala matye anqabileyo anamandla esandleni. Isaladi yenkukhu i-mayo-free kodwa ifana nekhrimu: iyogathi yeGreek kunye neDijon mustard zifumana umsebenzi wodwa.

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21. Easy Homemade Hummus kunye neZa’atar Pita Chips (11g protein)

I-hummus ethengwa evenkileni sihamba ngayo ngeentsuku apho singenalo ixesha lokupheka, kuba yenziwe ngeprotein ecebileyo. ii-ertyisi . Kodwa i-TBH, kunjalo indlela ngexabiso eliphantsi ukuzenza ngokwakho, kwaye kuya kukuthatha kuphela imizuzu eyi-15-i-pita chips ezintsha zibandakanyiwe.

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22. Isonka seTofu esiCrispy (30g protein)

I-twist yethu kwi-Vietnamese sandwich iinkwenkwezi eziqhotsiweyo tofu endaweni yehagu eyosiweyo. Igalelwe kwaye igqunywe kwimbewu yesesame ukuze iqhube ngakumbi. (Owu, kwaye uya kufuna ukugcina i-pickled iminqathe , cukes kunye iiradishes ukunxiba *yonke into*.)

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23. ILamuni yeSalmon eneGarlic kunye neThyme (32g protein)

Eyona nto siyithandayo ngesalmon : Ayithathi kakhulu ukuyenza ibe mnandi ngendlela ehlekisayo. Le recipe elula evuthuza ingqondo ibubungqina, kuba ibiza kuphela i-EVOO, igalikhi entsha, ijusi yelamuni kunye nemifuno.

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24. Ipesika eyojiweyo, kunye neProsciutto kunye neMozzarella Sandwich (i-61g protein)

Iprosciutto inokuba yinto eninzi kakhulu kunokuba yinxalenye yebhodi yetshizi. Yibeke ngaphambili nasembindini kule sammy ehlafunwayo, ehlotyeni edibanisa inyama enyangisiweyo kunye ne-pillowy mozz entsha kunye nomsi ogcadiweyo. iipesika .

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25. Imizuzu eyi-15 yeSkillet Pepper Steak (21g protein)

Khonza i inyama yenkomo ngerayisi emhlophe kwaye iqinisekisiwe. Kodwa ungasebenzisa esi sidlo njengesiseko se-quesadilla ephefumlelweyo yaseAsia, i-burrito okanye i-fajitas.

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26. I-Avocado Egg Salad Sandwich (25g protein)

Sitshintsha enye ye-mayo yesiko kunye neyogathi yeGreek tangy, i-zingy Dijon mustard kunye nayo yonke. iponyoponyo , eyenza isaladi ifane nekhrimu kunye nesigidi samaxesha amnandi ngakumbi.

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27. IRadicchio, iLentil kunye neApile iSaladi eneVegan Cashew yokunxiba (15g protein)

Isinxibo esinokhilimu sinokunyusa ngokupheleleyo imifuno esisiseko. Kodwa ukuba une vegan okanye ubisi-free , awunazo iinketho ezininzi. Faka i-cashew yokunxiba eya kutshintsha iisaladi zakho ngonaphakade ngezithako ezine ezisisiseko.

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28. IiSandwitshi zeSaladi yenkukhu yeTarragon (30g protein)

Le recipe ifuna ukubonisa ukuba isaladi yenkukhu ayifuni isidingo ukukruqula. Yenziwe ngamaninzi e-tarragon entsha, iqanda, i-Dijon mustard kunye neviniga, kodwa eyona nto imnandi kakhulu kukugqitywa kokugqiba: i-combo ye-anyanisi ekhethiweyo ekhawulezayo kunye ne-peppery arugula.

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29. Imizuzu eyi-15 yeCheater’s Pad Thai (34g protein)

Ukukhawuleza ngokwaneleyo ukwenza ngobusuku beveki, unomtsalane ngokwaneleyo ukuba ungapha iindwendwe. Abasoze baqikelela umxube we irayisi noodles , inyama yehagu egayiweyo, iimbotyi ezihlumayo kunye namandongomane akuthathe nje imizuzu eyi-15.

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30. IVegan Keto Coconut Curry (18g protein)

Unokubulela i-tofu eyongezelelweyo-eqinile kunye ipeanut butter kumxholo weprotheyini. Kodwa eyona nto siyithanda kakhulu ngumhluzi wobisi lwekhokhonathi onencasa, onesiqholo, ugalelwe intlama yekhari ebomvu.

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31. Imizuzu engama-20 yeeShrimp Scampi Zoodles (28g protein)

Yiza nebhotolo, mntwana. Esi sitrasi, isidlo esinegalikhi sihlala silungile ukuba nepokotho yakho yangasemva (yiyo loo nto kusoloko kukho ibhegi enomkhenkce. i-shrimp kwisikhenkcisi sethu, BTW). Zive ukhululekile ukutshintshisa zoodles ngepasta ukuba ungathanda-asiyi kugweba.

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32. IPizza eneCauliflower Crust (24g protein)

Usenokungayazi okwangoku, kodwa iprosesa yakho yokutya ingumenzi wemimangaliso. Yitshize nje i-cauliflower kunye negalikhi kwisidlo esilungileyo, yongeza itshizi, iqanda kunye nemifuno, uze ucinezele umxube kwi-pan yeshiti kwaye ubhake de kube crispy.

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33. Imbiza enye, i-15-Minute yePasta Limone (22g protein)

Ulibale ukulinda ukuba i-spaghetti iphekwe kwimbiza yayo yamanzi. Le recipe igcina itoni yexesha ngokubilisa zonke izithako kunye, emva koko ugqibe ipasta kunye nejusi yelamuni entsha kunye neParmesan.

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34. Ibhotolo yePeanut eyosiweyo kunye neJelly Sandwich (14g protein)

Xa konke okunye kusilela, ungahlala uthembele kukuthembeka kwakudala. Singabantu abafunxa ibhotolo yamandongomane ekhrim kunye nejam ye-raspberry emnyama, kodwa kukho indibaniselwano enencasa engapheliyo yokuphononongwa.

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EZIQHELEKILEYO: I-17 ye-High-Protein Desserts eya konelisa izinyo lakho eliswiti

Ukufumana ezinye iiresiphi ezimnandi, jonga incwadi yethu yokuqala yokupheka, Izinto ezintle kuphela .

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo