Ukulandela a ukutya okune-carb ephantsi inokukunceda unciphise umzimba, wehlise i-cholesterol yakho kunye noxinzelelo lwegazi kwaye unciphise umngcipheko wohlobo lwe-2 yeswekile. Akumangalisi ukuba wenze isigqibo sokuyiyeka. (Sizothulela umnqwazi!) Kodwa usafuna ukutya ukutya okukhawulezayo nokulula, singasathethi ke ngencasa...kwaye sinetikiti nje. Sinikezela ngemibono engama-50 yesidlo sasemini esine-carb ephantsi ukwenza impilo yakho ibe sempilweni isicwangciso sokutya impepho.
EZIXHELEKILEYO: I-65 ye-Keto Dinner Recipe imibono yokuZama ngobubusuku
Ifoto: Liz Andrew/Styling: Erin McDowell
1. IiNoodles ezibandayo zeSesame Cucumber (14g carbs)
Ukongeza i-tofu ebhakiweyo ethengiweyo kwivenkile ayenzi nje ukuba le recipe ibe lula, kodwa yongeza iprotheni eyongezelelweyo ukugcina ugcwele kude kube lixesha lokutya.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell
2. Inkukhu Bruschetta (6g carbs)
Kutheni uzikhathaza ngezonka xa inkukhu yakho icrispy yodwa? Imfihlo ilele ekuqinisekiseni ukuba i-skillet yakho ishushu ngokwaneleyo ukuze yonke into ibe mdaka.
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Ifoto: Liz Andrew/Styling: Erin McDowell3. I-Whole30 ye-Chicken Meatballs kunye ne-Cauliflower Rice ene-Coconut-Herb Sauce (17g carbs)
Akukho nto ichasene ne-spaghetti yendabuko kunye neebhola zenyama, kodwa esi sidlo sasemini se-carb ephantsi sinokuba ngcono. Iibhola zenyama zinejusi, zithambile kwaye zinencasa, kodwa aziyi kukubeka kwi-carb coma nge-3.
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Ikhitshi encinci4. Isaladi yeNkukhu yoSapho uKesare (8g carbs)
Tsiba i-croutons yesitya esingena kwi-8 grams ye-carbs ngokuphakelayo. Ngegalikhi, iminquma kunye neWorcestershire ekunxibeni, siyathembisa ukuba awuyi kuphoswa nto.
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Dana Carpender/The Keto for One Cookbook
5. I-Keto Steak kunye neBlue Cheese Salad yeNye (8g carbs)
Akunyanzelekanga ukuba ulandele ukutya kwe-keto ukuze ukonwabele izibonelelo zayo ze-carb ephantsi. Le isaladi ayinakwenzeka ngokukhawuleza kwaye ilula xa usebenzisa i-steak eseleyo kwisidlo sangokuhlwa phezolo.
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Ifoto: Liz Andrew/Styling: Erin McDowell6. Pesto Zoodles (14g carbs)
Phakathi kwe-sauce kunye ne-zoods, ujonge i-14 grams ye-carbs kwisidlo esinye. Oku kunokuba ngummangaliso wokutya (kwaye umnandi, kuloo nto).
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Ikhitshi lamabhongo7. I-Low-Carb Pesto kunye neTurkey Cucumber Roll Ups (2.5g carbs)
Enkosi kwilungu leCoterie uMonique Volz, usendleleni eya ekuphumeleleni ixesha lesidlo sasemini. Le mihla, isempilweni ithatha i-turkey pinwheels iya kukhuthaza zonke umona kubasebenzi osebenza nabo.
Ifoto: Liz Andrew/Styling: Erin McDowell
8. Imizuzu engama-20 yeeShrimp Scampi Zoodles (16g carbs)
Kwaye ucinga ukuba ukunamathela kwisicwangciso sokutya okunempilo kuya kuthatha ixesha. Ngaba ufuna ukwenza esi sidlo sibe lula ngakumbi? Thatha ii-noodle ze-zucchini ezithengwe evenkileni kwaye utsibe yonke into ejikelezayo ekhaya.
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Ifoto: Liz Andrew/Styling: Erin McDowell9. IMeatballs yaseTurkey yokuLungisa ukutya kunye neeNoodles zeZucchini (28g carbs)
Ngokuqinisekileyo, i-28 grams ye-carbs kwinkonzo nganye ingabonakala ininzi (ingakumbi xa ithelekiswa nabanye abakolu luhlu), kodwa cinga malunga nokuba zingaphi iikhabhothi isitya seenwele zengelosi sinokukrazula.
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ENXULUMENEYO: Iiresiphi ezingama-50 zeZucchini zigqwesileyo kwindalo iphela
UHelen Cathcart/Tuscany10. Izucchini kunye neTomato Ragù (7g carbs)
Ukuba kukho into enye esiyaziyo ngokuqinisekileyo, kukuba i-zucchini (phantse) imifuno emangalisayo ye-carbless. Cinga ngesi sidlo njengomzala omhle ka-ratatouille wase-Italiya.
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I-Aubrie Khetha / Iincasa ezinkulu11. Isaladi yeTomato kunye neHalloumi eGriweyo kunye neHerbs (8g carbs)
Le isaladi ayigcini nje ngokubonisa i-halloumi cheese eyosiweyo (indawo enkulu yokuthengisa kuthi), kodwa idibana kunye nemizuzu elishumi. Ukuqubha .
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Iintsuku ezili-100 zokutya kwangempela12. Ukulungiselela iSidlo-Prep Creamy Kale Caesar Salad (8g carbs)
Sibona isaladi yakho ye-kale ethengelwe kwivenkile ye-15 kwaye ikukhulise le nguqulo yasekhaya enxibe isinxibo esingenakuphikiswa se-lemon-sour cream. Kwaye pst : Kubiza ngaphantsi kwe-3 yeedola ngokuphakela ukwenza.
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Ifoto: Liz Andrew/Styling: Erin McDowell13. I-Greek Yogart yenkukhu iSaladi yePeppers efakwe kwi-16g carbs
Oku akusiyo isaladi yenkukhu yomama wakho (akukho tyala, Mama). Sitshintsha i-mayo ngeyogathi yamaGrike kunye nesonka sesandwich kwipepile yentsimbi ecrispy. Isidlo sasemini, hamba.
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UErin McDowell14. Izisongelo zeLethisi yaseThai (9g carbs)
Xa kuziwa ekusikeni i-carbs, wonke umntu uyayazi iqhinga le-lettuce elithembekileyo. Yintoni bona musa Yazi ukuba iziqholo eziqholiweyo ze cuisine yaseThai yindlela ekrelekrele yokuthatha isidlo sasemini ukusuka kumgangatho ukuya kumnandi.
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Ndinike Ioveni15. IHemp-Crusted Baked Chicken Tenders (16g carbs)
Ukuba iithenda zenkukhu beziyiqela lokutya, beziya kuba yintandokazi yethu ngamaxesha onke. Ke into yokuba kukho inguqulelo elungele ukutya ekhoyo ngumculo ezindlebeni zethu.
Ifoto: Liz Andrew/Styling: Erin McDowell16. Inkukhu kunye ne-Snap Pea Stir-Fry (11g carbs)
Ukuba unokukrola imizuzu engama-20 ngeCawe ebusuku ukulungiselela ukutya, uya kuba nesidlo sasemini esinempilo esilungiselelwe iveki yonke.
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Isibini Esikutyayo Esicocekileyo17. Taco Cauliflower Rice Bowls (17g carbs)
Ilungu leCoterie uLiz Falcigno uyazi ukuba xa kufikwa kwi-tacos, yinto engaphakathi ebaluleke kakhulu. Ngerayisi enencasa ye-cilantro yekholifulawa kunye nazo zonke izilungiso, awuyi kuphinda uphose iitortilla.
Ipinki yeYum18. I-Summer Chipotle Chicken Cobb Salad kunye neCilantro Vinaigrette (11g carbs)
Kukho into malunga nesaladi ye-cobb eyenza ukuba sizive simnandi naxa sisitya kwidesika yethu. Eli linamaqunube, iavokhado kwaye umbona ebhuthini.
Skinnytaste One kwaye Yenziwe19. Inkukhu eqhotsiweyo eneziqholo kunye neeBowl zaseBrussels eziShredded (19g carbs)
Ngaba iBrussels ihluma kwi-stir-fry? Kutheni ungenzi? Banempilo kunerayisi, kunye nendlela abafumana ngayo yonke i-caramelized ejikeleze imiphetho *ukuphuza umpheki.
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Ifoto: Liz Andrew/Styling: Erin McDowell20. IQuiche eneGluten-Free Sweet Potato Crust (15g carbs)
Lahla uqweqwe lwemveli kwaye uzifumanele isilayi esisezantsi sekhabhu yezulu. Sizalisa inguqulelo yethu ngekale, kodwa ukuba ukwimo yokucocwa kwefriji, nakuphi na okuluhlaza kuya kusebenza.
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ENXULUMENEYO: 19 Iiresiphi zeQuiche onokuthi uzenze (kwaye kufuneka) uzitye kwiSidlo sangokuhlwa
Ifoto: Liz Andrew/Styling: Erin McDowell21. IiPizzas ezincinci zeEggplant (13g carbs)
Uvile nge-cauliflower pizza crust ... kodwa kuthekani isityalo seqanda uqweqwe lwepizza? Unokwenza lula ezi ntsana ngobusuku obungaphambili, emva koko uzifudumeze ngosuku olulandelayo ukuze ufumane isidlo sasemini esine-carb ephantsi.
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Dana Carpender/The Keto for One Cookbook22. IPasta yeKeto eneNkukhu yeLamu-Kale (9g carbs)
Wakha weva ngeenoodle zeshirataki? Zenziwe kwiiyam, eziphezulu kwifiber kunye neekhalori eziphantsi. Win-win-win.
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Lexi's Ikhitshi ecocekileyo23. Isaladi yeTuna yeMeditera (12g carbs)
Le saladi yetuna iphuculweyo iphoswe kukukhanya, ivinaigrette yewayini ebomvu eya kwenza abantu osebenza nabo babe nekhwele lokuba akazange yiza ityhuna eofisini.
ENXULUMENEYO: 14 Iiresiphi zeSaladi eziLula zeTuna ongazange uzizame
Istir fry24. Kung Pao Chicken (17g carbs)
Le nto iphambili yokukhupha isebenzisa i-skillet enye kwaye ifuna kuphela imizuzu elishumi yexesha lakho. (Nangona singakuvuyela ukunika le resiphi ngakumbi eyethu.)
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Ifoto: Liz Andrew/Styling: Erin McDowell25. I-Salmon yeSesame-Ginger ebhakiweyo kwiParchment (21g carbs)
Isaci sethu, ngonaphakade kwaye rhoqo? Yenza phambili. Esi sidlo semizuzu engama-30 sinokucocwa okuncinci, kananjalo, ngoko awuzukuba nangxaki yokulungiselela ukutya kwempelaveki.
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Ifoto: Liz Andrew/Styling: Erin McDowell26. I-Sheet-Pan yeLemon Butter Veggies kunye neSoseji (18g carbs)
Isitya sezandla esine-carb ephantsi kunye nepani enye? Lo ujonga zonke iibhokisi. Kwaye ngenxa yokuba yenza ii-servings ezintandathu, uya kuba nokwaneleyo ngeveki kwaye emva koko.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell27. Ii-Zoodles ezibandayo zeLemon (8g carbs)
I-noodle ye-Zucchini iza kuhlangula kwakhona, kwaye asiphambene ngayo-ingakumbi kuba oku kuguquguqukayo, isidlo sasemini esilula sidibana ngemizuzu engama-25 kuphela.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell28. Cacio e Pepe Cauliflower (8g carbs)
Oh heyi, isidlo sasemini samaphupha ethu. Siza kukutya yonke imihla unaphakade.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell29. I-Zoodle Stir-Fry (18g carbs)
Kutheni sithanda i-stir-fries? Ukuguquguquka kwabo kunye nexesha lokupheka elikhawulezayo, ukuqala. Ngaphezu koko, esi sidlo sigcwele imifuno emininzi, awuyi kuphoswa nerayisi.
Fumana iresiphi
ICotter Crunch30. Za'atar Chicken Bowls kunye neTomato kunye neCucumber Raita (5.5g carbs)
Ukuba ubucinga ukubukela ukutya kwakho kwecarbohydrates kuthetha ukutya imifuno eluhlaza kunye nenkukhu eshiyiweyo, sinikezela ngesitya esiphefumlelweyo esikuMbindi Mpuma ukutshintsha ingqondo yakho.
Ipinki yeYum31. Cauliflower Irayisi eQisiweyo kunye neCrispy Tofu (21.5g carbs)
Owu, ikholifulawa. Besiza kwenza ntoni ngaphandle kwakho? Ngokuqinisekileyo hayi yenza le resiphi yemizuzu eli-15 yokulungiselela ukutya…okanye uyibonise wonke umntu oseofisini.
ULiz Moody/Usempilweni Ndawonye32. Zucchini Noodle Pad Bona Ew (22g carbs)
Oku kujikeleza okunempilo kwintandokazi yaseThai iphosa i-noodles ebanzi ye-zucchini (endaweni yemveli irayisi noodles ) kwi-ginger, isosi enegalikhi uya kuba yi-gaga.
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Ifoto: Liz Andrew/Styling: Erin McDowell33. I-20-Minute yePaleo Egg Roll izitya (8g carbs)
Badliwa bonke, akukho nanye yebandla? Ewe Nceda. Ukuba awukabikho kuloliwe wesitya seqanda (yinto), ngoku lixesha.
Fumana iresiphi
U-Aubrie Khetha/Yitya Into Oyithandayo34. I-Honey-Mustard Sheet Pan Salmon (23g carbs)
Le recipe ye-sheet-pan iresiphi iya kukuguqula ube ngumntu wesidlo sasemini ngokuqinisekileyo. (Isitshixo kukuba hayi ukuyitshisa kwi microwave.)
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I-Swayampurna Mishra / Ikhitshi yam yaseIndiya35. 40-Minute Saag Paneer (14g carbs)
Esi sidlo saseIndiya silayishwe ngeziqholo ezimnandi, kwaye okushiyekileyo kuya kubangcono kwaye kube nencasa ngakumbi xa kuhlala ixesha elide efrijini.
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Helene Dujardin/IVegan Ebalulekileyo Keto Cookbook36. IVegan Keto Coconut Curry (10g carbs)
Isekwe kwisityalo? Khangela. Keto-friendly? Khangela. Sasisazi ukuba kukho isizathu sokuba sikuthande oku kutya.
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IDish echaziweyo37. Cumin Beef Stir-Fry (10g carbs)
Esi sidlo seSichuan sinesiqholo, sinevumba elimnandi kwaye kulula ngokumangalisayo ukusenza. Yonke into oyifunayo yi-wok etshisayo (okanye i-skillet) kunye nomdla wokutya.
Istir fry38. Gochujang Chicken Stir-Fry (22g carbs)
Ngaba ukhe wazama i-gochujang okwangoku? Ipeyiti yetshili yaseKorea igcwele incasa emnandi, kunye nesitshixo sesi sidlo senkukhu esikhawulezayo.
Fumana iresiphi
Hey Keto Mama39. Keto Chicken Pesto Burgers (3g carbs)
Sifumene inkcazo ye-bun, akukho ngxaki, kwaye zezi burgers ezineprotheni. Bakhonze kwibhedi yesipinatshi kwaye ungalibali itshizi.
Ifoto: Liz Andrew/Styling: Erin McDowell40. I-15-Minute ye-Skillet Pepper Steak (12g carbs)
Sinike i-skillet kwaye siza kukunika isizathu sokuba ube nemincili ngesidlo sasemini sangomso. Esi sidlo se-calorie ephantsi sithatha ixesha elincinci ukwenza kunokuba lenza uku-odola ukuhanjiswa.
Fumana iresiphi
Ifoto/isimbo: Katherine Gillen41. ILamuni yeSalmon eneGarlic kunye neThyme (3g carbs)
Le recipe ye-carb ephantsi ayifuni kuphela izithako ezintandathu, kodwa ilungile kwimizuzu engama-25.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell42. I-Zoodles kunye neSauce yeTomato kunye neMozzarella (22g carbs)
Ukuba uyaphoswa yipasta, hlawula ngokuphatha i-mozz entsha. Ikufanele.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell43. I-Shrimp eneCauliflower Grits kunye neArugula (13g carbs)
Ewe, ngokuqinisekileyo siza kube sibetha ezo grits zamasi ebhokhwe kwisidlo sakusasa, nathi. (Awuvuyi i-bacon kunye namaqanda e-keto?)
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Ifoto: Liz Andrew/Styling: Erin McDowell44. I-Keto Sheet-Pan Chicken kunye neRainbow Veggies (35g carbs)
Esi sidlo siqhayisa ngaphezu kwekota yefiber ecetyiswayo yemihla ngemihla. (Thabatha ezo gram ze-6 zefiber kwi-carbs iyonke kwaye uphantsi ukuya kwi-29g ye-net carbs ngepleyiti nganye.)
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Kelsey Preciado / Unbelievabowl Paleo45. Ijinja eshushu-iScallion yehagu kunye neKale Salad (19g carbs)
Ukuba ufumanisa ukuba i-kale inzima ukuyitya ikrwada, ukuyigalela kwisinxibo se-honey-ginger kuya kuba luncedo olukhulu.
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ULeslie Ukhule/Keto ngephanyazo46. Keto Instant Pot Greek Cauliflower Rice (6g carbs)
BRB, ukutya ubunzima bethu kwi-olive feta kunye ne-kalamata. (P.S., kukho isonka esinekhabhu ephantsi.)
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MELLISSA SEVIGNY/SQUEAKY CACILE KETO47. Yonke into Amaphiko enkukhu (1g carbs)
Zithathele ingqalelo ezi ndlela zakho ezintsha zokuya kuzo umdlalo wosuku appetizer .
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Esteban Castillo / Chicano Utya48. I-Shrimp eneGarlic Mojo (3g carbs)
NONE Kodwa bangcamla ngokupheleleyo ubuThixo bebodwa.
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Ifoto: Nico Schinco/Styling: Aran Goyyahan49. ISophu yenkukhu eqholiweyo yeLemon-Ginger (12g carbs)
I-slurp enye kwaye awusoze ujonge isuphu yenkukhu enkonkxiweyo ngendlela efanayo kwakhona.
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Ifoto: Liz Andrew/Styling: Erin McDowell50. Cauliflower Irayisi eqhotsiweyo (23g carbs)
Iqanda elibalekayo alinakuze likwenze kakubi, ngakumbi kule ndawo isisiseko yokuthatha.
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EZIQHELEKILEYO: I-40 ye-Keto Recipes yenkukhu awuzange uyizame