Echiche ehihie Mfe Mfefe arọ nke na-adịghị atọ ụtọ dị ka nri nri

Ndinaya

• Ndụmọdụ maka iri nri ehihie
• Hummus na Pizza Veggie a ṅara n'ọkụ
• 5-nkeji Turkey, ube oyibo, na Hummus Kechie
• Pasta & peas
• Kọlịflawa Mexico "Osikapa" Bowl
• Salad Tuna dị ụtọ
• Burrito salad
• Chicken Quinoa nke Southwest
• Ofe ofe Chili Taco nke Turkey
• Nyochaa maka

Ọ dị nwute mana ọ bụ eziokwu: ọnụ ọgụgụ dị ịtụnanya nke salads ụlọ oriri na ọ packụ packụ na -ebu calorie karịa Big Mac. N'agbanyeghị nke ahụ, ọ dịghị mkpa ka ị na-agụ agụụ ụbọchị dum ma ọ bụ malite ịkpọ protein mmanya "nri ehihie." Were nkeji ole na ole-na ọtụtụ mkpali sitere n'aka ụfọdụ ndị na-ede blọgụ nri okike-ma tie nri ehihie na-efu ngwa ngwa ma dị mfe n'ụlọ. Nke ọ bụla n'ime nri ehihie DIY a bụ nri ị nweta ma nwee ọ ofụ n'ọfịs (biko erila nri ehihie gị na tebụl gị, biko!) Ọ ga-enyere gị aka ịchekwa ego na kalori n'otu oge.

Ndụmọdụ maka iri nri ehihie

Nke a bụ ihe ị ga-achọ na nri afọ ojuju na-enye afọ ojuju nke macro-smart:

• Ihe dị kalori 400-500
• 15-20 grams nke abụba
• 20-30 grams nke protein
• 50-60 g nke carbohydrates
• 8+ grams nke eriri (ma eleghị anya, ihe kacha mkpa na nri gị!)

Hummus na Pizza Veggie a ṅara n'ọkụ

Ntụziaka sitere n'aka The Fitnessista (Na-eje ozi 1)

Efrata

• 1 iberibe tortilla dị nro
• Aka nri nke akwụkwọ nri kachasị amasị gị (nwalee akwụkwọ nri, tomato, na zukini)
• Hummus (nye mkpụrụ osisi Hemp anyị Hummus ka ọ na -efegharị maka nkwalite eriri)
• 1 tablespoon mmanụ olive 1 galik kloovu, minced Nnu na ose, nụrụ ụtọ
• Chiiz ewu ewu gbajuru

Ntuziaka

1. Richaa anụ ezi maka ihe dị ka nkeji 20 na 350 ° F na mmanụ oliv, garlic, nnu, na ose.
2. Wụsa ụdị tortilla kachasị amasị gị na hummus (ụlọ ahịa zụrụ ma ọ bụ ihe arụrụ n'ụlọ), gbakwunye akwụkwọ nri a asara n'ọkụ na ụfọdụ chiiz ewu, wee sie maka minit 10.
3. Iberibe ma nwee ọ.

5-nkeji Turkey, ube oyibo, na Hummus Kechie

Ntụziaka sitere n'ikike Iowa Girl Eats (Serves 1)

Efrata

• 1 tortilla ọka wheat niile
• 2-3 tablespoons hummus ose ose
• 3 mpekere obere-sodium deli toki
• 1/4 ube oyibo, sliced
• Pịkụl pịkụl

Ntuziaka

1. Gbasaa tortilla na hummus, tinyezie na toki, ube oyibo, na mpekere pịkụl.
2. Bugharịa, wee bee ibe.

Pasta & peas

Ntụziaka sitere n'ikike nke Runs for Cookies (Serves 1)

Efrata

• 2 ounces zuru oke rotini ma ọ bụ penne
• 2 teaspoons mmanụ olive
• 2-3 cloves garlic, nke a mịrị amị
• 1/2 iko peas jụrụ oyi
• 1 tablespoon chiiz Parmesan

Ntuziaka

1. Esi nri pasta dịka ntụzịaka ngwugwu siri dị.
2. Mgbe pasta na -esi nri, kpoo mmanụ n'elu ọkụ.
3. Tinye galik na mmanụ ma sie nri ruo mgbe galik ga-achagharị, na-akpachara anya ka ị ghara ịgba ya ọkụ-wetuo ọkụ ma ọ bụrụ na ọ dị mkpa.
4. Tinye peas na esi nri ruo mgbe iwe dị ọkụ.
5. Wụsa pasta ahụ ma ọ na-esi nri, tinyezie ya na peas na galik. Tụgharịa ka ọ yie uwe ma jee ozi. (Njikọ: Otu esi eji akwụkwọ nri jụrụ oyi iji mee nri kwadebe ikuku)

Kọlịflawa Mexico "Osikapa" Bowl

Ntụziaka sitere n'ikike nke Sprint 2 Tebụlụ (Na-eje ozi 1)

Efrata

• 1 obere kọlịflawa isi
• 1/2 ose ose
• 1/2 iko nwa agwa
• 1/2 iko painiapulu, cubed
• 1/4 iko yabasị uhie
• 1/2 ube oyibo, cubed
• 1 karọt, diced
• Cilantro
• Salsa
• Cumin, cinnamon, flakes ose na-acha uhie uhie, nnu, na ose nụrụ ụtọ

Ntuziaka

1. Bee kọlịflawa na ose na-acha uhie uhie n'ime iberibe ma tinye n'ime ihe nhazi nri ma ọ bụ blender. Pulse iberibe ruo mgbe ha bụ nha na agbanwe agbanwe nke osikapa.
2. Nyefee "osikapa" na nnukwu efere. Tinye ntancha mmiri na ngwa ndakwa nri maka nkeji 3 ka uzuoku. (BTW, nnukwu efere osikapa a ghere eghe ga -eme ka ị chefuo ihe niile gbasara nri.)
3. N'elu ihe nri ehihie na-efunahụ nke fọdụrụ ma fesa ya na cumin, cinnamon, flakes ose na-acha uhie uhie, na nnu na ose.

Salad Tuna dị ụtọ

Ntụziaka sitere n'aka Sweet Tooth Sweet Life (Na-eje ozi 1)

Efrata

• 1 nwere ike tuna n'ime mmiri, nke agwụchara
• 3-4 tablespoons ụtọ relish
• 2 tablespoons yogurt Gris nkịtị
• 1 tablespoon mmanụ a honeyụ mọstad
• Nnu na ose
• Ngwakọta agwakọta: eyịm, karọt nwa, kukumba, celery, ọka, kranberị a mịrị amị, ma ọ bụ mkpụrụ vaịn e ghere eghe

Ntuziaka

1. Gwakọta ihe niile dị na nnukwu efere, jikọta ihe ndị achọrọ.
2. Nwee anụrị n'elu akwa letus, na sanwichi ma ọ bụ pita, ma ọ bụ jiri crackers ọkachamma ọkacha mmasị gị.

Burrito salad

Ntụziaka sitere n'ikike Lean Green Bean (na -eje ozi 1)

Efrata

• 1 1/2 iko letus
• 1/2 iko osikapa agba aja aja, esiri ya
• 1/3 iko agwa ojii, esiri ya
• 1 iko akwụkwọ nri (gbalịa tomato, ose uhie, eyịm, ma ọ bụ poteto a ṅara n'ọkụ)
• 2 ube oyibo ma ọ bụ guacamole (wee jiri mkpụrụ osisi ndị ọzọ n'ime nri ụtọ ube oyibo ndị a dị ụtọ!)
• 2 tablespoons salsa
• Wụsa cheese

Ntuziaka

1. Tinye letus n'ime nnukwu efere (ma ọ bụ, ọ bụrụ na ị na-aga, ihe eji akwadebe nri)
2. Tinye osikapa na agwa.
3. Top na nhọrọ akwụkwọ nri gị, gbakwunyere salsa na chiiz, ma ọ bụrụ na achọrọ.
4. Rie oyi ma ọ bụ microwave maka sekọnd 20 wee jee ozi.

Chicken Quinoa nke Southwest

Ntụziaka sitere n'aka nri na ihe ọchị na ọsọ (Na-eje ozi 4)

Efrata

• 1 tablespoon mmanụ oliv
• 1/2 ose na -acha akwụkwọ ndụ, chopped
• 1/2 yabasị, chopped
• 1 paụnd ara ọkụkọ na-enweghị ọkpụkpụ, sie ya na diced
• 1 teaspoon cumin
• 1 teaspoon chili ntụ ntụ 1
• 1/4 teaspoon ose
• 1/8 teaspoon nnu
• 3 iko quinoa, sie ya
• 1 iko yogọt Greek dị larịị
• 1/2 iko cilantro
• Salsa na/ma ọ bụ sriracha ihendori

Ntuziaka

1. Saute akwụkwọ nri na mmanụ oliv ruo mgbe ọ dị nro.
2. Tinye ngwa nri na ọkụkọ na ngwakọta ihe oriri na esi nri maka nkeji 2.
3. Gwakọta quinoa na ngwakọta ihe oriri, wee bido na yogọt Greek.
4. Tinye cilantro na elu ya na salsa na/ma ọ bụ sriracha sauce.

Ofe ofe Chili Taco nke Turkey

Ntụziaka sitere n'aka Skinnytaste (Na-eje ozi 9)

Efrata

• 1 1/3 pound 99 percent lean ground toki (rie ihe mgbakwunye maka nri nri turkey ala ndị a dị elu)
• 1 ọkara yabasị, chopped
• 1 ose mgbịrịgba, chopped
• 1 10-ounce nwere ike RO TEL Tomato na Green Chilies
• 15 ounce ọka mkpọ ma ọ bụ nke kpụkọrọ akpụkọ, gbazere ma gụchaa
• 1 15-ounce nwere ike akụrụ agwa, akpọrọ nkụ
• 1 8-ounce nwere ike tomato ihendori
• 16 ounces agwa agwa nwere obere abụba
• 1 ngwugwu belatara nnu nnu sodium taco
• 2 1/2 iko efere ọkụkọ dị obere sodium enweghị abụba
• Nhọrọ: ibe tortilla, yogọt Gris dị larịị, jalapenos, cheese, scallions, eyịm, cilantro ọhụrụ.

Ntuziaka

1. N'ime nnukwu ite, toki aja aja na -ajụkarị ọkụ, na -agbajikwa ngaji osisi ka ọ na -esi nri. Mgbe esiri ya, gbakwunye yabasị na ose ma sie nri nkeji 2-3.
2. Tinye tomato, ọka, agwa akụrụ, ihendori tomato, agwa akpọrọ, oge taco na ofe ọkụkọ. Weta na obụpde ma simmer maka minit 10-15.
3. Ọ bụrụ na achọrọ, jiri obere tortilla ibe na ihe ndị kachasị amasị gị dị ka yogọt Greek, jalapenos, cheese shredded, chopped scallions, eyịm, ma ọ bụ chopped cilantro ọhụrụ. Ndụmọdụ maka nkwadebe nri: Kpochapụ ihe fọdụrụ maka akụkụ nke onye ọ bụla maka nri n'ọdịnihu.

Nyochaa maka