Malingaliro Osafuna Kudya Chakudya Chakudya Chochepa Cha Kalori

Zamkati

• Vegan "Sushi" Rice Bowl
• Mapuloteni a Mediterranean
• Sandwich ya Cashew Club
• Nkhuku ndi Avocado Ranch Saladi
• Onaninso za

Chakudya cham'mbuyo chimatha kukhala nthawi yoyamwa, koma masana osaphika awa, opangidwa ndi Dawn Jackson Blatner, RDN, amatanthauza kuti mphindi zokha zomwe muyenera kuwononga ndalama ndizo zomwe mumagwiritsa ntchito kuponyera chilichonse mu tupperware musanapite kuntchito. Vegan "Sushi" ndi Mediterranean Protein Plate zidzadyetsa zokhumba zanu pazakudya zina zosowa kwinaku zikupereka mavitamini ndi michere yofunikira (betcha samadziwa kuti udzu wakunyanja utha kunyamula mpaka 9 magalamu a protein!). Ndipo mudzakhala osangalala ndi sangweji yamasamba-batala, yomwe imakhala ndi mkate wowonjezera. (Funsani kwa Zakudya Zakudya: Maubwino a Mbewu Zotuluka.) Ndipo musanyoze saladi wathu - ndife oyamba kuvomereza mbale zambiri za letesi zimakusiyani ndi njala komanso osakhutitsidwa, koma nkhuku wokhala ndi mapuloteni ambiri komanso peyala yamafuta kwambiri mu izi maphikidwe amatanthauza kuti mudzakhuta kwa maola mutatha nkhomaliro yanu.

Vegan "Sushi" Rice Bowl

Zithunzi za Corbis

Ku mbale kapena kupita kwina, onjezerani 1/2 chikho cha mpunga wofiirira. Pamwamba ndi 1/2 chikho chosungunuka, edamame yophika; 1/2 chikho chodulidwa kaloti; 1/2 chikho chapamwamba chodulidwa nkhaka; 1/4 avocado, odulidwa; Tsamba la 1 / 2noriweedweed, odulidwa; ndi masupuni 2 a sesame. Mu mbale yaing'ono whisk, palimodzi supuni 2 za madzi a lalanje ndi supuni 2 za soya za gluten. Thirani msuzi pa mbale ya mpunga.

Mapuloteni a Mediterranean

Zithunzi za Corbis

Mu chidebe chopita kapena mbale, ikani 1 1/2-ounce cube Feta, 1/2 itha (2 ounces) tuna mu maolivi, ma crackers 12 opanda mpunga wa bulauni, 1 chikho magawo a nkhaka, ndi maolivi 8 . (Mukufuna zambiri? Njira Zosangalatsa za 5 Zotsatira Zakudya Zaku Mediterranean.)

Sandwich ya Cashew Club

Zithunzi za Corbis

Gawani supuni 1 1/2 ya batala wa cashew pakati pa magawo awiri omwe amamera mkate wonse wa tirigu ndikufalikira mofanana. Pagawo limodzi, onjezerani 1/2 chikho cha kaloti. Kugawo lina, onjezerani 2 radishes, thinly sliced ​​ndi 1/2 chikho sipinachi. Tsekani sangweji, kagawo, ndikutumikira ndi 1/2 chikho cha mphesa. (Batala wa Cashew?! Falitsani Chikondi ndikukulitsa mawonekedwe anu a mtedza kwambiri.

Nkhuku ndi Avocado Ranch Saladi

Zithunzi za Corbis

Ku mbale yapakatikati kapena yopita, onjezerani makapu awiri adyo letesi, 1/2 chikho kaloti wonyezimira, 1/2 chikho chodulidwa tsabola wofiira, 1/2 chikho chachisanu ndi mazira a chimanga, ndi ma ola atatu bere. Mu mbale yaing'ono, phatikizani 1/4 avocado ndi 1 1/2 supuni ya tiyi ya organic ranch kuvala. Onjezerani zokometsera ku saladi ndikugwedeza.

Onaninso za