Zụọ ahịa otu ugboro, rie nri otu izu!

Ndinaya

• Nyochaa maka

N'ụtụtụ Sọnde, ịrahụ ụra gị ma ọ bụ ịrahụ n'elu ihe ndina maka marathon Netflix na -amasị gị karịa ịpụ na nnukwu ụlọ ahịa. Mana otu njem ọsọ ọsọ anaghị enwe nchekasị ma na-ewekwa oge karịa ịnwa ịnyagharịa ngalaba mmepụta ihe ma gosipụta ọtụtụ abalị izu mgbe arụchara ọrụ. Ma ọ bụrụ na ị na-aga na ndepụta nri ahaziri ahazi na atụmatụ nri, ọ dịghị mgbe ị ga-eleba anya na ngwa nju oyi gị na-eche, "Gịnị bụ maka nri abalị?" ma ọ bụ malite ịpụ.

Iji hụ ka ọ dị mfe ma dị ụtọ ma nwee ahụike-ọ nwere ike ịdị, jiri ndepụta nri na atụmatụ nri dị n'okpuru. Ọ dịghị ihe nzuzu ma ọ bụ ntụziaka mgbagwoju anya ebe a! Ma ọ bụrụ na ị na-eme ntụziaka mgbe ị nwere oge na Sunday, ị nwere ike ịkwakọta nri ndị fọdụrụ nke izu n'ime nkeji site na ijikọta staples ị nwere n'aka na ihe fọdụrụ.

Pịa ebe a ka ibipụta ndepụta nri, nri nri na atụmatụ nri.

Ndepụta ngwa nri

1 ụyọkọ pasili

1 isi broccoli

1 isi kọlịflawa

2 (10-ounce) akpa salad elu

1 ụtọ nduku

1 ube oyibo

1 lemon

1 isi garlic

100% achịcha sandwichi ọka wit niile

Ọka ọka wheat

1 mkpọ 6-inch dum-ọka ọka tortilla

Bọta almọnd eke

1 iko anchovies

1 nnukwu mkpụrụ oliv

Mkpụrụ fennel

Uhie ose flakes

1 akwa iri na abuo

1 ibe achịcha Parmesan mere agadi

Chiiz cheddar nke nwere obere abụba

8 apata ụkwụ anụ ọkụkọ na -enweghị ọkpụkpụ (ihe dị ka paụnd abụọ)

1 obere akpa (4 ounces) salmon anwụrụ

Ihe nri nri

Ogologo osikapa agba aja aja osikapa

Oats akpọre akpọrọ

1 nwere ike (3 ounces) obere tuna mercury

1 nwere ike (15 ounces) agwa enweghị ọkụkọ

Ofe ọkụkọ dị obere sodium

Tomato ihendori anaghị etinye nnu

Salsa

Mịrị

Dijon mọstad

Mmanụ oliv nke na-amaghị nwoke

Mmanya mmanya ọcha

Nri ịgba

Nnu

Ose

Sugar

Nkwadebe Ntụziaka

Chicken-eghe eghe nke Roman

Na -eje ozi: 1 na ihe foduru

Efrata:

2 teaspoons fennel osisi

1/4 teaspoon ose ose na -acha uhie uhie

1/2 teaspoon nnu

2 cloves garlic, nke ọma

1 tablespoon mmanụ oliv nke na-amaghị nwoke

8 apata ụkwụ ọkụkọ na -enweghị ọkpụkpụ, na -enweghị akpụkpọ anụ (ihe dị ka paụnd abụọ), bepụsịrị

Nri ịgba

Ntuziaka:

1. Preheat oven ka 350 degrees.

2. N'ime nnukwu efere agwakọtara, jikọta mkpụrụ fennel, flakes ose, nnu, galik, na mmanụ. Tinye apata ụkwụ ọkụkọ ma tụba ka ọ dị mma. Gbasaa mpempe achịcha na ihe na -esi nri na -adịghị akwụsi ike, wee hazie ọkụkọ n'otu akwa. Gbanyụọ ruo mgbe ọkụkọ ga -edeba ogo 165 n'otu temometa agụ agụ, ihe dị ka minit 25 ruo 30.

Vinaigrette bụ ebumnuche niile

Na -eme: 1 1/4 iko

Efrata:

1/2 iko mmanụ oliv na-amaghị nwoke

1/4 iko mmanya ọcha ọcha

1/4 iko mmiri

2 ngaji minced shallot

1 teaspoon Dijon mọstad

1/4 teaspoon nnu

1/8 teaspoon shuga

Ose

Ntuziaka:

N'ime ite mason, jikọta ihe niile, tinye ose ka ọ nụrụ ụtọ, ma maa jijiji nke ọma ka ị gwakọta ya. Chekwaa na friji maka izu 2. Weta na ọnụ ụlọ okpomọkụ tupu ịma jijiji na ije ozi maka ojiji ọ bụla.

Akwụkwọ nri a asara n'ọkụ

Na -eje ozi: 1 nwere ihe foduru

Efrata:

1 broccoli isi, gbarie n'ime florets

1 kọlịflawa isi, gbarie n'ime florets

1 poteto ụtọ, bee n'ime iberibe 1-anụ ọhịa

1 tablespoon mmanụ oliv nke na-amaghị nwoke

Nnu

Ose

Ntuziaka:

1. Kpoo oven ruo ogo 400. Debe mpempe achịcha abụọ na mpempe akwụkwọ aluminom ma ọ bụ foil aluminom na -enweghị ntụpọ.

2. N'ime nnukwu efere agwakọtara, jikọta brọkọlị, kọlịflawa, poteto dị ụtọ, na mmanụ oliv (na -arụ ọrụ n'ime ụzọ abụọ ma ọ bụrụ na achọrọ). Oge nụrụ ụtọ na nnu na ose. Kewaa ngwakọta nke ọma n'etiti akwa achịcha a kwadebere. Kpuchie ruo mgbe ọ dị nro ma malite agba aja aja, ihe dị ka nkeji 30. Kwe ka ọ dị jụụ ma chekwaa ya na igbe akpọchiri n'ime friji ruo otu izu.

Herbed Brown Rice

Na -eme: 4 iko

Efrata:

1 1/2 iko osikapa agba aja aja ogologo

2 1/3 iko mmiri

1 teaspoon mmanụ olive

1/4 teaspoon nnu

1/2 iko chopped pasili epupụta

Ntuziaka:

1. Preheat oven ka 375 degrees.

2. Debe osikapa n'ime efere achịcha 8 ruo 8 nke anụ ọhịa. Weta mmiri na obụpde, tinye na osikapa na mmanụ na nnu. Na-ekpuchi nke ọma na foil aluminum na akpọọ nkụ maka otu awa.

3. Wepu ya na oven wee gbanye pasili. Kwe ka ọ dị jụụ ma chekwaa ya na igbe akpọchiri n'ime friji ruo otu izu.

Atụmatụ Nri ụbọchị 7

Sọnde

Nri ụtụtụ: Achịcha ọka wit zuru oke na akwa salsa

Nri ehihie:Achịcha salad agwakọtara ya na tuna 3 ounce, 1/4 iko osikapa agba aja aja, na 2 vinaigrette nwere nzube niile.

Nri abalị:Achịcha ọkụ ọkụ nke ụdị Roman nwere akwụkwọ nri a tedara n'ọkụ na osikapa aja aja gbara agba (debe apata ụkwụ 6, osikapa agba aja aja 3, na iko ọkụkọ 3 1/2 ka emechara n'izu.)

Monday

Nri ụtụtụ: Oatmeal na mịrị amị na almond butter

Nri ehihie:Achịcha Salad jikọtara ya na iko 1/2 rinsed na chickpeas drained na 1 tablespoon vinaigrette ebumnuche niile, tinye ya na pita ọka wit niile.

Nri abalị:Achịcha frittata a mịrị amị: Bee 1/2 iko fọdụrụ na akwụkwọ nri a asara n'ọkụ ma bido n'ime akwa abụọ a kụrụ akụ. Wunye n'ime obere skillet na-esighị ike ma mee ya na ogo 350 ruo mgbe edobere, ihe dị ka nkeji iri na abụọ.

Tuzde

Nri ụtụtụ: Toast ọka wit zuru oke nwere 1/8 ube oyibo na ounce 2 anwụrụ ọkụ salmon

Nri ehihie:Achịcha salad agwakọta ya na 1/2 iko ọkụkọ furu efu, 1 tablespoon grated Parmesan cheese, na 1 tablespoon niile-nzube vinaigrette.

Nri abalị:Ajụjụ ajụjụ a astara n'ọkụ: Bee 1/2 iko fọdụrụ na akwụkwọ nri a asara n'ọkụ, fesaa ya na 1 ounce shredded abụba nwere obere abụba. Tinye n'etiti tortilla abụọ ma sie nri na skillet n'elu ọkara okpomọkụ ruo mgbe ọ na-acha aja aja n'akụkụ abụọ. Na -eje ozi na 1/8 masịrị ube oyibo na salsa.

Wenezde

Nri ụtụtụ: Burrito ụtụtụ: Nsen a na-agbaji na salsa na 1/8 ube oyibo nke a fụchiri na tortilla ọka wit dum.

Nri ehihie:Hummus na pita: Puree 1/2 iko rinsed na drained chickpeas na 1 teaspoon mmanụ olive, 1 obere kloovu garlic, na ihe ọ juiceụ ofụ nke 1/2 lemon.

Nri abalị: Nri ofe ọkụkọ Italiantali: kpalie galik kpụlpị agbajiri agbaji, 1/2 iko ọkụkọ fọdụfuru n'ọkụ, 1/2 iko akwụkwọ nri a asara n'ọkụ, na iko 1/4 fọdụrụ na osikapa agba aja aja n'ime iko mmiri ọkụ dị obere sodium. Kpoo ọkụ na obere okpomọkụ ruo mgbe steaming, ihe dị ka nkeji 5.

Tọzdee

Nri ụtụtụ: Oatmeal na mịrị na almond butter

Nri ehihie:Achịcha salad agwakọta ya na 1/4 iko a na-asacha ma kpochaa chickpeas na 1 tablespoon ihe niile na-akpata vinaigrette na-etinye n'ime pita ọka wheat dum.

Nri abalị:Chicken na tomato na oliv: Na efere sauté, jikọta 1 teaspoon mmanụ oliv, 4 chopped oliv ojii, na 1 anchovy fillet. Tinye 1/4 iko ihendori tomato na ụta ọkụkọ 1 fọdụrụ, esi nri ruo mgbe ọkụ. N'elu ya na pasili ya.

Fraịdee

Nri ụtụtụ: Achịcha ọka wit zuru oke na akwa salsa

Nri ehihie:Tụọ iko 1/4 rinsed na drained chickpeas, 1/8 ube oyibo, na 1 tablespoon vinaigrette ebumnuche niile, wee jee ozi n'elu elu salad.

Nri abalị:Osikapa agba aja aja na akwụkwọ nri a asara n'ọkụ: Jikọta 1 iko fọdụrụ na akwụkwọ nri a asara n'ọkụ, 1 iko osikapa agbahapụrụ agbahapụ, 1 àkwá, na 1/4 iko pasili n'ime oven dị nchebe. N'elu ya na cheddar nke nwere obere abụba jisiri ike. Ime na 350 degrees ruo mgbe ọkụ na na gbazee cheese, banyere 8 ruo 10 nkeji. Debe ọkara maka nri ehihie echi, ma rie ọkara na elu salad nke 1 tablespoon na-atụfu vinaigrette niile.

Satọde

Nri ụtụtụ: Achịcha ọka wit zuru oke nwere ube oyibo 1/8 na 2 ounces salmon anwụrụ

Nri ehihie:Afọ fọdụrụ osikapa agba aja aja na akwụkwọ nri a asara n'ọkụ

Nri abalị:Pizza Pita: wụfuru 1 pita, wee gbasaa obere ihendori tomato n'elu ọkara ọ bụla. N'elu ya na akwụkwọ nri a asara n'ọkụ fọdụrụ, mkpụrụ oliv a kpụrụ akpụ, na chiiz Parmesan abụọ a kpụrụ akpụ. Na-esi nri ruo mgbe pizza dị ọkụ na cheese na-acha aja aja, ihe dị ka nkeji 2.

Nyochaa maka