Healthy and High-protein Meal Prep with Easy Recipes

Wɔ video yi mu no, mɛkyerɛ wo sɛnea wobɛsiesie aduane a ɛyɛ papa anɔpa, awia, snack, anwummerɛ, ne dessert denam recipes a ma protein 100G+ da biara. Biribiara nni gluten, ɛnyɛ den sɛ wɔbɛyɛ, na ɛyɛ dɛ koraa!

Anɔpa aduan abiɛsa ne biribiara a aka asia

Mereyɛ aduan asiesie anɔpaduan abiɛsa ne asia a ɛyɛ awia, nnuan, anwummere, ne aduan a wɔde yɛ aduan a ɛyɛ dɛ.

ADUADI: Pancakes (protein 30-36g wɔ aduan biara mu)

Eyi ma wodi bɛyɛ mprɛnsa

Nneɛma a wɔde yɛ:

• Nkwaa 6
• Helafo yogurt a srade nnim kuruwa 1/4 (5 1/2 dl / 560g)
• Maple syrup anaa asikre bruu nkaribo 1-2
• vanilla aduru nkaribo 1
• Esiam a wɔde afra a gluten nnim a wɔde di dwuma nyinaa nkuruwa 1/2 (anaasɛ awi esiam sɛ ɛnyɛ coeliac/intolerant a /IBS ɔyarefoɔ) (3 1/2 dl)
• Aduru a wɔde to paanoo nkaribo 1

Akwankyerɛ:

< li>Fa nneɛma a ɛyɛ nsuo no fra mu
1. Fa nneɛma a ɛyɛ nwunu no ka ho na woakanyan no kɔsi sɛ ɛbɛka abom
2. Noa wɔ kyɛnsee a ɛnkyere so simma kakraa bi wɔ ɔfã biara
3. Fa sie nneɛma a mframa ntumi nkɔ mu mu wɔ frigye mu. San fa microwave no mu hyew bio. Fa nnuaba ka ho, sɛ nhwɛsoɔ

AWAA ADUANE: Creamy Chicken Salad (protein 32g wɔ aduane biara mu)

Eyi ma bɛyɛ aduane nsia

Nneɛma a wɔde yɛ:

• 28 oz. / Akokɔ nufu 800g, a wɔatwitwa
• 6 karɔt, a wɔayam
• 1 1/2 kukuruwa
• Bobe kɔkɔɔ nkuruwa 3 (450g)
• Nnua a ɛyɛ ahabammono fra
• ayɛyɛde a ɛyɛ ahabammono 4, afã horow a ɛyɛ ahabammono a wɔatwitwa

Adehyɛ:

Helafo yogurt kuruwa 3/4 ( 180 ml / 190g)

Mayo a ɛyɛ hare nkaribo 3

dijon sinapi nkaribo 2

Nkyene & ɛmo kakraa bi

Chili a wɔayam no kakraa bi

Akwankyerɛ:

1. Fa nneɛma no nyinaa fra bom ma aduru no
2. Kyekyɛ aduru no mu yɛ no nkukuo nsia
3. Fa akokɔ a wɔatwitwa no, ayɛyɛde a ɛyɛ ahabammono, kukuruku, bobe, karɔt, ne ahabammono a wɔde afrafra no ka ho
4. Fa sie frigye mu
5. Hwie nneɛma a ɛwɔ toa mu nyinaa gu kuruwa kɛse bi mu na woakanyan no ma ayɛ biako

SNACK: Smoked Salmon Tortilla Roll Ups (protein 11g wɔ aduan biara mu)

Nneɛma a wɔde yɛ

Eyi ma bɛyɛ asia a wɔde ma

• 6 tortillas (mede oat tortillas dii dwuma)
• 10.5 oz. / Salmon a wɔayam no wusiw a ɛyɛ nwini 300g
• Kale kakraa bi, sɛnea wopɛ

Akwankyerɛ:

1. Top the tortillas a wɔde cream cheese, salmon, ne kale ayɛ. Bobɔw no denneennen. Twitwa asinasin, sie wɔ ade a mframa ntumi nkɔ mu mu wɔ frigye mu
2. Tortillas no betumi ayɛ nsu kakra wɔ da koro akyi, enti sɛ wowɔ bere a mekamfo kyerɛ sɛ siesie eyinom anɔpa efisɛ wɔasiesie wɔ mu kɛkɛ simma kakraa bi

ANWUMADI: Cheesy Roasted Red Pepper Pasta (protein 28g wɔ aduan biara mu)

Nneɛma a wɔde yɛ: Wɔde ma 6

• 17.5 oz. / 500 g lentil/chickpea pasta

Sɛ wode yɛ sauce:

• 1 1/2 nkuruwa 1/2 a srade nnim cottage cheese (300g)
< li>12 oz. / Ɛmo kɔkɔɔ a wɔayam 350g, a wɔayiyi mu
• parmesan a wɔayam no kuruwa 1/3 (bɛyɛ 40g)
• Ayɛyɛde a ɛyɛ ahabammono 4, afã horow a ɛyɛ ahabammono a wɔatwitwa
• Basil a wɔayɛ no foforo nsa biako
• Oregano teaspoon 1
• Paprika nnuhuam teaspoon 1
• Chili flakes teaspoon 1
• Nkyene anaa ɛmo kakraa bi
• Nufusu kuruwa 1/2 a wopɛ (120 ml)

Akwankyerɛ:

1. Noa pasta no
< li>Saa bere yi nyinaa, fa nneɛma a wode bɛyɛ sauce no nyinaa gu blender mu na fa fra kosi sɛ ɛbɛyɛ creamy
2. Fa sauce no fra pasta no mu
3. Fa sie ade a mframa ntumi nkɔ mu mu wɔ frigye mu< /li>

DESSERT: Raspberry Frozen Yogurt Pops (protein gram 2 wɔ aduan biara mu)

Nneɛma a wɔde yɛ: Wɔde ma asia

< li>Raspberry kuruwa 1 (130g)
• Helafo yogurt kuruwa 1 (a lactose nnim) a srade pii wom (240 ml / 250g)
• Maple syrup anaa ɛwo nkaribo 1-2
• li>

Akwankyerɛ:

1. Fa nneɛma no nyinaa fra
2. Fa nnuadewa gu popsicle nkuku mu
3. Ma no nhyɛ frigye mu bɛyɛ nnɔnhwerew 4. Yi pops no fi nkuku no mu
4. Fa sie ade a mframa ntumi nkɔ mu mu wɔ frigye mu

Nnuannoa ahorow bɛn na wopɛ sɛ wuhu akyi? Ma menhu w’adwene wɔ nsɛm a wɔka no mu!