34 Ukudla Kwasemini Okunamaprotheni Alula, Okwanelisayo futhi Okuqina

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

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Ngithumele Nge-Imeyili Khombisa Esizeni

Uma eyakho isidlo sasemini ngokuvamile kubukeka njengedlanzana lama-pretzels noma yini ukudla okulula izingane zakho aziqedanga, awuwedwa. Okudingekayo nje ukuhlela okuncane ukuze uqinisekise ukuthi isisu sakho asisakhonondi futhi ngo-3 ntambama. Nazi izidlo zasemini ezingama-34 ezinamaphrotheni agcwele izithako ezanelisayo ezizokugcina ugcwele kuze kube isikhathi sokudla kwakusihlwa .

OKUhlobene: 28 Imibono Yesidlo Sasekuseni Esigcwele Amaprotheni Ezokugcina Ugcwele Kuze Kube Yisikhathi Sasemini

1. I-Paleo Egg Roll yemizuzu engama-20 endishini (21g protein)

Zonke izinto ezibalulekile zokugcwalisa okumnandi, susa igobolondo elithosiwe. Iresiphi idinga umhlabathi inyama yengulube , kodwa ungakwazi ukushintsha kalula indawo igalikuni noma inyama yenkukhu .

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2. I-Buffalo Tuna Melt (47g protein)

I-tuna ekheniwe izosindisa! Kungenzeka yini ukuthi usunazo izithako ozidingayo efrijini lakho futhi i-pantry yalesi sandla esiphathwayo esinokhilimu, esibabayo.

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3. I-Rotisserie Chicken Ramen (32g protein)

Kuthengwe esitolo inkukhu ye-rotisserie kungase kube isinqamuleli sethu esiyintandokazi encwadini. Iyathengeka, ihlala isikhathi eside futhi ingahlakazwa kalula futhi iguqulwe ibe ithani lezitsha ezahlukene. Isibonelo: isitsha semizuzu engama-35 se-ramen, esiphelele ngeqanda le-jammy.

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4. I-Cauliflower Rice Bowl with Curried Lentils, Ikherothi kanye neYogathi (16g protein)

Inyama ayiyona neze imfuneko uma kukhulunywa ngesidlo sasemini esinamaprotheni amaningi. Kulokhu odla imifino emangalisa, ebomvu udali kanye neyogathi yesiGreki ibambe phansi inqaba.

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5. Isaladi Ukwatapheya kanye Nobhontshisi Omnyama (18g protein)

Lolu hlangothi olulungele ipikiniki lulandela ngokulandelayo ngokunqwabelanisa amaprotheni nobhontshisi omnyama osethinini, ukwatapheya odayiwe kanye ukolweni esikhundleni senyama noma inhlanzi.

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6. AmaSandwishi e-Deli Pinwheel yase-Italy (ama-41g amaprotheni)

Impela, ungashaya inyama emnandi kanye noshizi phakathi kwezingcezu ezimbili zesinkwa bese ukubiza ngokuthi isidlo sasemini. Kodwa ingabe lezi zingubo ze-pinwheel azibukeki zijabulisa izikhathi eziyisigidi? Sicela, sizothatha i-pepperoncini eyengeziwe neyethu.

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7. Ilayisi elithosiwe ukholifulawa (13g protein)

Akukhona nje ukuthi le recipe igcwalisa ngokumangalisayo (ukumemeza kuwe, iqanda elithosiwe), kodwa futhi iphansi kuma-carbs kuneyokuqala, ngenxa yelayisi le-cauliflower.

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8. I-Keto Steak kanye Nesaladi Ushizi Oluhlaza Oyedwa (24g protein)

Ukugcoba uhlangothi olumbalwa ama-steaks kokulandelayo izoso ? Gcina ama-ounces ambalwa ngosuku olulandelayo, ngakho isaladi elula ngeke ithathe imizuzu engaphezu kwemihlanu ukuhlanganisa.

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

Uma usuphethe isifuba senkukhu futhi ukhiqiza esandleni, okunye konke okuyisisekelo se-pantry. Iphakele phezu kombhede werayisi elimhlophe elishunqisiwe ngokufafazwa okwengeziwe kwembewu yesame kanye ne-cilantro.

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10. I-Macaroni yemizuzu eyi-10 kanye noshizi enkomeni (29g protein)

Kungenzeka kanjani, uyabuza? Yifake kuhhavini yakho yomlingo eyi-microwave. Vele uhlanganise izinto eziyisisekelo inkomishi enkulu, uyinuke kuze kube yilapho i-pasta isithambile, bese ugoqa izithako zesoso kuze kuncibilike.

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11. Isaladi Ye-Burrata Yemizuzu engama-20 Nesithelo Setshe kanye Ne-Asparagus (18g protein)

Kungaba kabili njengento ephakathi nendawo emangalisayo, kodwa lokho akusho ukuthi kunzima ukuyisusa. Ungakwazi ngisho blanch the i-asparagus bese udla uphizi ngosuku olungaphambili, ngakho konke okufanele ukwenze ngaphambi kwesidlo sasemini ukuhlanganisa amapentshisi , ama-plums, ama-cherry noshizi.

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12. Ama-Meatballs e-Turkey Meatballs ane-Zucchini Noodles (33g protein)

Imifino elungele wena. I-turkey ene-juicy emhlabathini. I-marinara sauce oyithandayo. Wonke ushizi weParmesan. Noma yimiphi imibuzo?

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

I-sauce yokucwilisa imnandi, i-zingy futhi inokhilimu, ngakho-ke ngisho neyakho izingane ngeke kukhathaze ukuthola yonke leyo mifino ebhokisini labo lesidlo sasemini inqobo nje uma bengakwazi ukukhipha izinhliziyo zabo.

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

I-shrimp iyiqhawe losuku lwesonto uma kuziwa ekwenzeni ukudla okusheshayo, okugcwalisayo. Ipheka ngemizuzu nje, iguquguquka kakhulu futhi ngokuyisisekelo imsulwa, iphrotheni enekhalori ephansi.

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15. Isaladi Katamatisi Ne-Halloumi Eyosiwe kanye Namakhambi (9g protein)

Ukuthi ufaka ama-slabs kashizi we-halloumi anosawoti igrill yangaphandle noma i-grill pan, lokhu kulula, ihlobo dish uzowina inhliziyo yakho ekuqaleni bite. Lahla i-laptop yakho futhi ujabulele ukudla kwakho kwasemini i-alfresco—ukufanele.

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16. Inkukhu encane Shawarma (22g protein)

Lawa ma-cuties alinganayo anenhliziyo, ayaqabula futhi anokhilimu. Singase siphakamise ukukhushulwa kwe-ante yesivini ngokufaka umqhele we-pita ngayinye ngendunduma ye u-anyanisi obomvu ofakwe emanzini ?

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17. Isaladi yeQuinoa esheshayo yeGuacamole (15g protein)

Uma ekhona i-guac kuyo, sifuna yona eziswini zethu, stat. I-quinoa enomsoco, ekheniwe ubhontshisi omnyama futhi ulethisi waseRoma oshisayo uyimoto enempilo kakhulu kuwo kunama-tortilla chips.

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18. Imizuzu eyi-15 ye-Mediterranean Couscous ene-tuna ne-Pepperoncini (30g protein)

Izinhlanzi ezifakwe ethini ikwenza futhi ngalesi sidlo esisheshayo esibukeka siyinkimbinkimbi kakhulu kunalokho esiyikho. Uma i-couscous isithambile futhi isiphekiwe, osekusele ukuthi ukwenze ukuhlanganisa ama-mix-ins, njenge-briny. ama-capers notamatisi we-cherry onamanzi.

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19. Inkukhu yenyathi Igoqa ngoshizi oluhlaza kanye nesilimo esidliwayo esinamagatsha anamanzi (36g protein)

Ukusebenzisa inkukhu yerotisserie edayisiwe ethengwa esitolo kwenza ukuhlangana kube nomoya oshisayo. Uma ungumthandi wokulungiselela ukudla, sika inyama, uyiphonse kusoso we-Buffalo oyibhotela bese uyigcina esiqandisini ukuze uyifake ekugoqweni kwayo, i-pasta , amasaladi nokunye isonto lonke.

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20. Isaladi Yenkukhu Ye-Greek Yogathi Upelepele Ogcwele (60g protein)

Ngokwami, asilokothi sibonise a ukupheka ngaphandle kwalamatshe ayigugu aphilayo esandleni. Isaladi yenkukhu ayinayo i-mayo kodwa isalokhu ikhilimu: iyogathi yesiGreki kanye nesinaphi se-Dijon zenza umsebenzi wenziwe ngokwazo.

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21. I-Hummus Eyenziwe Ngokulula Yasekhaya ene-Za’atar Pita Chips (11g protein)

I-hummus ethengwa esitolo iyindlela yethu yokuya ezinsukwini lapho singenaso isikhathi sokupheka, ngoba yenziwe ngamaprotheni anothile. uphizi . Kodwa i-TBH, kunjalo indlela ishibhile ukuze uzenzele wena, futhi kuzokuthatha kuphela imizuzu engu-15—kufakwe nama-pita chips amasha.

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22. I-Crispy Tofu Isinkwa (30g protein)

I-twist yethu ngezinkanyezi zesemishi ze-Vietnamese ezithosiwe tofu esikhundleni senyama yengulube. Igaywe futhi ihlanganiswe nembewu ye-sesame ukuze igwetshwe. (O, futhi uzofuna ukulondoloza okukhethiwe izaqathi , amakhukhi kanye ama-radishes ukugqoka *konke*.)

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23. I-Lemon Salmon eneGarlic ne-Thyme (32g protein)

Into esiyithanda kakhulu nge-salmon : Akuthathi okuningi ukuyenza ibe mnandi ngendlela exakile. Le recipe elula evusa amadlingozi iwubufakazi, ngoba idinga kuphela i-EVOO, ugalikhi omusha, ujusi kalamula namakhambi.

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24. Ipentshisi Elosiwe, kanye ne-Prosciutto ne-Mozzarella Sandwich (amaprotheni angama-61g)

I-Prosciutto ingaba ngaphezulu kakhulu kunengxenye yebhodi likashizi. Ibeke ngaphambili naphakathi kule sammy ehlafunwayo, ehlobo ehlanganisa inyama ephekiwe ne-pillowy mozz eyosiwe kanye nentuthu ethosiwe. amapentshisi .

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25. I-15-Minute Skillet Pepper Steak (21g protein)

Khonza i- yenkomo ngelayisi elimhlophe futhi liyi-hit eqinisekisiwe. Kodwa ungasebenzisa lesi sidlo njengesisekelo se-quesadilla ephefumulelwe yase-Asia, i-burrito noma i-fajitas.

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26. Isantshi yeSaladi Yeqanda likakotapheya (25g protein)

Sishintsha enye ye-mayo yendabuko ngeyogathi ye-Greek tangy, isinaphi ye-Zingy Dijon kanye nenani eliphelele. ukwatapheya , okwenza isaladi libe nokhilimu futhi libe mnandi ngokuphindwe izikhathi eziyisigidi.

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27. I-Radicchio, iLentil kanye ne-Apple Salad ene-Vegan Cashew Dressing (15g protein)

Ukugqoka okunokhilimu kungakhuphula ngokuphelele imifino eyisisekelo. Kodwa uma u-vegan noma ngaphandle kobisi , awunazo izinketho eziningi. Faka i-cashew dressing ezoshintsha amasaladi akho unomphela ngezithako ezine eziyisisekelo.

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28. Amasemishi esaladi enkukhu yeTarragon (30g protein)

Le recipe ifuna ukufakazela ukuthi isaladi yenkukhu ayifuni isidingo ukuba yisicefe. Yenziwe nge-tarragon eningi entsha, iqanda, lwesinaphi se-Dijon kanye noviniga, kodwa ingxenye enambitha kakhulu ukuthinta kokuqeda: inhlanganisela ka-anyanisi ofakwe ngokushesha kanye ne-peppery arugula.

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29. I-Pad Thai ye-Cheater’s yemizuzu engu-15 (34g protein)

Kushesha ngokwanele ukwenza ngobusuku baphakathi neviki, kuhlaba umxhwele ngokwanele ukusebenzela izivakashi. Abasoze baqagela ingxubevange ama-noodle elayisi , ingulube egayiwe, amahlumela kabhontshisi namantongomane kukuthathe imizuzu eyi-15 kuphela.

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30. I-Vegan Keto Coconut Curry (18g protein)

Ungakwazi ukubonga i-tofu eqinile eyengeziwe futhi Ibhitela lamantongomane okuqukethwe kwamaprotheni. Kodwa esikuthanda kakhulu umhluzi wobisi lukakhukhunathi omnandi, obabayo, ofakwe ukhari obomvu.

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31. Imizuzu engu-20 yeShrimp Scampi Zoodles (28g protein)

Letha ibhotela mntanami. Lokhu kudla okusawolintshi, okunoshukela kuhlale kukuhle ukuba ube ephaketheni lakho elingemuva (yingakho kuhlale kunesikhwama esiqandisiwe. izimfanzi kusiqandisi sethu, BTW). Zizwe ukhululekile ukushintshanisa ama-zoodle nge-pasta uma uthanda-ngeke sahlulele.

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32. I-pizza ene-Cauliflower Crust (24g protein)

Kungenzeka awukakwazi okwamanje, kodwa iphrosesa yakho yokudla ingumenzi wezimangaliso. Vele ushaye ukholifulawa nogalikhi esidlweni esihle, engeza ushizi, iqanda namakhambi, bese ucindezela ingxube epanini leshidi ubhake kuze kube crispy.

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33. Imbiza Eyodwa, I-Pasta Limone Yemizuzu engu-15 (22g protein)

Khohlwa ukulinda ispaghetti ukuthi sipheke ebhodweni laso lamanzi. Le recipe yonga ithani lesikhathi ngokubilisa zonke izithako ndawonye, ​​bese uqeda i-pasta ngejusi kalamula omusha neParmesan.

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34. Ibhotela Yamantongomane Eyosiwe kanye ne-Jelly Sandwich (14g protein)

Lapho konke okunye kwehluleka, ungahlala uncike kothembekile wakudala. Singamasucker ebhotela lamakinati okhilimu kanye nojamu okusajingijolo omnyama, kodwa kunezinhlanganisela ezingapheli ezihlwabusayo ongazihlola.

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OKUPHATHELENE: 17 High-Protein Desserts Ezizokwanelisa Izinyo Lakho Elimnandi

Ukuze uthole ezinye zokupheka ezinhle kakhulu, bheka incwadi yethu yokuqala yokupheka, Izinto Ezinhle Kuphela .

I-Horoscope Yakho Yakusasa

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Ngithumele Nge-Imeyili Khombisa Esizeni