Maganizo Osavuta Ochepetsa Chakudya Chakudya Chakudya Chosadya

Zamkati

• Malangizo Ochepetsa Kunenepa
• Hummus ndi Pizza Wokazinga wa Veggie
• 5-Minute Turkey, Avocado, ndi Hummus Wrap
• Pasta & Nandolo
• Kolifulawa waku Mexico "Mpunga" Wophika
• Wokoma Tuna Saladi
• Saladi ya Burrito
• Kumwera chakumadzulo Chicken Quinoa
• Turkey Chili Taco Msuzi
• Onaninso za

Zachisoni koma zoona: Chiwerengero chodabwitsa cha masaladi odyera amanyamula zopatsa mphamvu kuposa Mac Mac. Komabe, simuyenera kufa ndi njala tsiku lonse kapena kuyitanitsa puloteni "chakudya chamasana." Tengani mphindi zochepa-ndikulimbikitsidwa kwambiri kuchokera kwa olemba mabulogu opanga zakudya-ndikukulunga chakudya chamasana kunyumba mwachangu komanso chosavuta. Chilichonse cha nkhomaliro ya DIY iyi ndi cinch yonyamula ndi kusangalala ku ofesi (musadye chakudya chamasana chochepetsa thupi pa desiki yanu, chonde!) Ndipo zidzakuthandizani kusunga ndalama ndi zopatsa mphamvu panthawi yomweyo.

Malangizo Ochepetsa Kunenepa

Izi ndi zomwe muyenera kuyang'ana pachakudya chamasana chokwanira koma chopatsa mphamvu:

• 400-500 kcal
• 15-20 magalamu a mafuta
• 20-30 magalamu a mapuloteni
• 50-60 magalamu a chakudya
• 8+ magalamu a fiber (mwinamwake chofunikira kwambiri pazakudya zanu!)

Hummus ndi Pizza Wokazinga wa Veggie

Chinsinsichi mwachilolezo cha The Fitnessista (Imatumikira 1)

Zosakaniza

• 1 chipolopolo chofewa
• Zakudya zingapo zomwe mumakonda (yesani sipinachi, tomato, ndi zukini)
• Hummus (perekani Mbewu yathu ya Hemp Hummus kamvuluvulu kuti awonjezere ulusi)
• Supuni 1 mafuta 1 adyo clove, minced Mchere ndi tsabola, kuti mulawe
• Chophwanyika mbuzi tchizi

Mayendedwe

1. Kuwotcha masamba kwa mphindi 20 pa 350 ° F ndi mafuta a azitona, adyo, mchere, ndi tsabola.
2. Pamwamba pamtundu wamtundu wa tortilla wokhala ndi hummus (wogulitsidwa kapena wogulitsidwa), onjezani zophika zophika ndi tchizi tambuzi, ndikuphika kwa mphindi 10.
3. Kagawani ndikusangalala.

5-Minute Turkey, Avocado, ndi Hummus Wrap

Chinsinsi cha Iowa Girl Eats (Amatumikira 1)

Zosakaniza

• 1 tirigu tortilla
• 2-3 supuni ya tsabola wofiira hummus
• Magawo atatu otsika-sodium deli Turkey
• 1/4 avocado, odulidwa
• Zidutswa zamagulu

Mayendedwe

1. Gawani tortilla ndi hummus, kenako wosanjikiza pa turkey, avocado, ndi magawo a pickle.
2. Pereka, ndiye kagawo.

Pasta & Nandolo

Chinsinsi chovomerezeka cha Runs For Cookies (Imatumikira 1)

Zosakaniza

• 2 ounces tirigu wonse rotini kapena penne
• 2 tsp mafuta a maolivi
• 2-3 cloves adyo, minced
• 1/2 chikho cha nandolo ozizira
• Supuni 1 Parmesan tchizi

Mayendedwe

1. Cook pasitala molingana ndi phukusi.
2. Pamene pasitala ikuphika, tenthetsani mafuta pamoto wapakati.
3. Onjezerani adyo mumafuta ndikuphika mpaka adyo asinthe, osamala kuti musawotche - muchepetse kutentha ngati pakufunika kutero.
4. Onjezerani nandolo ndikuphika mpaka kutentha.
5. Sungunulani pasitala mukamaliza kuphika, kenaka yikani nandolo ndi adyo. Lembani kuti muvale ndi kutumikira. (Zogwirizana: Momwe Mungagwiritsire Ntchito Masamba Achisanu Kupanga Chakudya Kukonzekera Mpweya)

Kolifulawa waku Mexico "Mpunga" Wophika

Chinsinsi cha Sprint 2 the Table (Serves 1)

Zosakaniza

• Kolifulawa wamphongo 1
• 1/2 tsabola wofiira
• 1/2 chikho nyemba zakuda
• 1/2 chikho chinanazi, cubed
• 1/4 chikho chofiira anyezi
• 1/2 avocado, cubed
• 1 karoti, diced
• Cilantro
• Salsa
• Chitowe, sinamoni, tsabola wofiira, mchere, ndi tsabola kuti mulawe

Mayendedwe

1. Dulani kolifulawa ndi tsabola wofiira mzidutswa ndikuyika purosesa kapena blender. Dulani zidutswazo mpaka kukula kwake ndi kusasinthika kwa mpunga.
2. Tumizani "mpunga" m'mbale yapakatikati. Onjezerani madzi otentha ndi microwave kwa mphindi zitatu kuti muwotche. (BTW, mbale iyi ya kolifulawa yokazinga imakupangitsani kuti muiwale zonse za kutenga.)
3. Pamwamba ndi zotsalira zochepetsera nkhomaliro ndi kuwaza chitowe, sinamoni, tsabola wofiira, mchere ndi tsabola.

Wokoma Tuna Saladi

Chinsinsichi mwachilolezo cha Sweet Tooth Sweet Life (Imatumikira 1)

Zosakaniza

• 1 akhoza tuna m'madzi, chotsanulidwa
• Supuni 3-4 zokoma zosangalatsa
• Supuni 2 zomveka yogurt yachi Greek
• Supuni 1 uchi mpiru
• Mchere ndi tsabola
• Zosankha zosankha: anyezi, kaloti wakhanda, nkhaka, udzu winawake, chimanga, cranberries zouma, kapena mphesa zodulidwa

Mayendedwe

1. Phatikizani zosakaniza zonse mu mbale, sakanizani zosakaniza zomwe mukufuna.
2. Sangalalani pamwamba pa bedi la letesi, mu sangweji kapena pita, kapena mutenge ndi okonda tirigu omwe mumawakonda.

Saladi ya Burrito

Chinsinsi chovomerezeka ndi The Lean Green Bean (Serves 1)

Zosakaniza

• 1 1/2 makapu letesi
• 1/2 chikho cha mpunga wofiira, wophikidwa
• 1/3 chikho nyemba zakuda, zophikidwa
• 1 chikho masamba (yesani tomato, tsabola wofiira, anyezi, kapena mbatata yokazinga)
• Supuni 2 za avocado kapena guacamole (kenaka gwiritsani ntchito zipatso zina zonse mu zokometsera zokoma za avocado!)
• 2 tbsp salsa
• Fukani tchizi

Mayendedwe

1. Ikani letesi mu mbale yayikulu (kapena, ngati mukufuna kupita, chidebe chokonzekera chakudya)
2. Onjezani mpunga ndi nyemba.
3. Pamwamba ndi masamba omwe mumasankha, kuphatikiza salsa ndi tchizi, ngati mukufuna.
4. Idyani ozizira kapena microwave kwa masekondi 20 ndikutumikira.

Kumwera chakumadzulo Chicken Quinoa

Chinsinsi chodyera ndi Chakudya ndi Kusangalala pa Kuthamanga (Kutumikira 4)

Zosakaniza

• Supuni 1 ya maolivi
• 1/2 tsabola wobiriwira, akanadulidwa
• 1/2 anyezi, odulidwa
• Mabala 1 a nkhuku opanda pake, ophika komanso odulidwa
• Supuni 1 chitowe
• 1 tsp chili powder 1
• 1/4 tsabola tsabola
• 1/8 supuni ya supuni mchere
• 3 makapu quinoa, yophika
• 1 chikho choyera yogurt yachi Greek
• 1/2 chikho cilantro
• Salsa ndi / kapena msuzi wa sriracha

Mayendedwe

1. Saute masamba mu maolivi mpaka pang'ono.
2. Onjezani zonunkhira ndi nkhuku ku masamba osakaniza ndikuphika kwa mphindi ziwiri.
3. Sakanizani quinoa ndi masamba osakaniza, kenaka yesani mu yogurt wachi Greek.
4. Onetsetsani cilantro ndi pamwamba ndi salsa ndi / kapena sriracha msuzi.

Turkey Chili Taco Msuzi

Chinsinsi cha Skinnytaste (Imatumikira 9)

Zosakaniza

• 1 1/3 mapaundi 99 peresenti yopanda nthaka (pezani phukusi lina la chakudya chamapuloteni)
• 1 sing'anga anyezi, odulidwa
• 1 tsabola wa belu, akanadulidwa
• 1 10-ounce akhoza RO*TEL Tomato ndi Chilies Wobiriwira
• Ma ola 15 a chimanga chazitini kapena chachisanu, chosungunuka ndikutsanulidwa
• 1 15-ounce amatha nyemba za impso, zotsekedwa
• 1 8-ounce akhoza phwetekere msuzi
• Mafuta 16 a nyemba amatsitsa nyemba
• 1 paketi yachepetsa zokometsera za sodium taco
• 2 1/2 makapu msuzi wa nkhuku wopanda mafuta wopanda sodium
• Zosankha: tchipisi tortilla, yogurt yosalala yachi Greek, jalapenos, tchizi, scallions, anyezi, cilantro yatsopano.

Mayendedwe

1. Mu mphika waukulu, bulauni Turkey pa sing'anga kutentha, kuphwanya ndi supuni yamatabwa pamene ikuphika. Mukaphika, onjezerani anyezi ndi tsabola ndikuphika kwa mphindi 2-3.
2. Onjezerani tomato, chimanga, nyemba za impso, msuzi wa phwetekere, nyemba zosakanizidwa, zokometsera taco, ndi msuzi wa nkhuku. Bweretsani ku chithupsa ndikuyimira kwa mphindi 10-15.
3. Ngati mukufuna, perekani ndi tchipisi tating'ono tating'onoting'ono ndi tokometsera tomwe mumakonda monga yogurt yachi Greek, jalapenos, tchizi wonyezimira, ma scallions odulidwa, anyezi, kapena cilantro watsopano. Malangizo okonzekera chakudya: Imitsani zotsala kuti mutenge chakudya cham'tsogolo.

Onaninso za