Nuɖuɖu si le lãmesẽ me eye protein geɖe le eme ƒe dzadzraɖo kple nuɖaɖa bɔbɔewo

Le video sia me la, mafia alesi nàdzra nuɖuɖu ɖo ŋdi, ŋdɔ, numeɖenu, fiẽnuɖuɖu, kple nuɖuɖu vivi siwo le lãmesẽ me to nuɖaɖa siwo... na protein 100G+ gbesiagbe. Nusianu me gluten mele o, ewɔwɔ le bɔbɔe, eye wòvivina keŋkeŋ!

Ŋdi nuɖuɖu etɔ̃ kple nu bubu ɖesiaɖe ƒe akpa ade

I’m meal prepping three servings of breakfast and six servings ƒe ŋdɔnuɖuɖu, numeɖenu, fiẽnuɖuɖu, kple nuɖuɖu viviwo.

Ŋdi nuɖuɖu: Pancakes (protein 30-36g le nuɖuɖu ɖeka me)

Esia wɔa nuɖuɖu siwo ade etɔ̃

Nusiwo woatsɔ awɔe:

• Azi 6
• Helatɔwo ƒe yogurt si me ami mesɔ gbɔ ɖo o kplu 2 1/4 (5 1/2 dl / 560g)
• Maple syrup alo brown sugar agbɔsɔsɔme 1-2
• Vanilla extract agbɔsɔsɔme 1
• Fɔ si me gluten mele o si wotsɔ tsakae si wozãna na nusianu ƒe kplu 1/2 (alo luwɔ ne menye coeliac/intolerant o /IBS dɔnɔ) (3 1/2 dl)
• Abolomegba 1

Mɔfiamewo:

< li>Tsaka nu ƒoɖiawo ɖekae
1. Tsɔ nu ƒuƒuawo de eme eye nàʋuʋui vaseɖe esime woaƒo ƒu
2. Miɖae ɖe ze si me meléna o dzi aɖabaƒoƒo ʋee aɖewo le akpa ɖesiaɖe
3. Dzrae ɖo ɖe nugoe siwo me ya megena ɖo o me le fridzi me. Gbugbɔ do dzoe le microwave me. Mitsɔe kpe ɖe atikutsetsewo ŋu, le kpɔɖeŋu me

ŊUTINYA: Creamy Chicken Salad (32g protein le nuɖuɖu ɖeka me)

Esia wɔa abe ade ɖuɖu ene

Nusiwo woatsɔ awɔe:

• 28 oz. / Koklozi ƒe no 800g, karɔt siwo wofli
• 6, esiwo wofli
• 1 1/2 cucumber
• Weintsetse dzĩ kplu 3 (450g)
• Amagbewo tsaka
• sabala dama 4, akpa dama siwo wofli

Awudodo:

Helatɔwo ƒe yogurt kplu 3/4 ( 180 ml / 190g)

Mayo si me kɔ aɖabaƒoƒo 3

Dijon mustard gaƒoƒo 2

Dze & atadi ƒe ʋeʋẽ

Chili ƒuƒu ƒe ʋeʋẽ

Mɔfiame:

1. Tsaka nusiwo katã nàtsɔ awɔ atike la ɖekae
2. Ma atike la ɖe ze ade me
3. Tsɔ koklolã si wofli, anyitsi dama, aŋanyi, weintsetse, karɔt, kple amagbe tsakatsaka la de eme
4. Dzrae ɖo ɖe fridzi me
5. Klɔ nuawo katã tso ze me ɖe agba gã aɖe me eye nàʋuʋui be wòaƒo ƒu

SNACK: Smoked Salmon Tortilla Roll Ups (protein 11g le nuɖuɖu ɖeka me)

Nu siwo woatsɔ awɔe

Esia wɔa abe ade ɖuɖu

• 6 tortillas (mezã oat tortillas)
• 10.5 oz. / Salmon fafɛ si wodo dzudzɔ na 300g
• Kale ƒe ʋeʋẽ lilili, be wòavivi

Mɔfiamewo:

1. Tɔ ɖe edzi tortillas kple cream cheese, salmon, kple kale. Miae sesĩe. Lãe ɖe akpa vovovowo me, dzrae ɖo ɖe nugoe si me ya megena ɖo o me le fridzi me
2. Tortillas ateŋu axɔ tsi vie le ŋkeke ɖeka megbe, eyata ne ɣeyiɣi le asiwò la mekafui be nàdzra esiawo ɖo le ŋdiwo me elabena wole klalo le ko me miniti ʋee aɖewo

FIÐUÐU: Cheesy Roasted Red Pepper Pasta (protein 28g le nuɖuɖu ɖeka me)

Nu siwo woatsɔ awɔe: Na nuɖuɖu 6

• 17.5 oz. / Lentil/chickpea pasta g 500

Na lãmia:

• Cottage cheese si me ami mesɔ gbɔ ɖo o kplu 1 1/2 (300g)
< li>12 oz. / Atadi dzĩ si wotɔ dzoe 350g, si me tsi le
• parmesan si wofli kplu 1/3 (anɔ abe 40g ene)
• Sabala dama 4, akpa dama siwo wofli
• Basil yeye asi ɖeka
• Oregano teaspoon 1
• Paprika nu ʋeʋĩ teaspoon 1
• Chili flakes teaspoon 1
• Dze alo atadi sue aɖe
• Notsi kplu 1/2 si nèdi (120 ml)

Mɔfiamewo:

1. Miɖa pasta la
< li>Le ɣeyiɣi sia me la, tsɔ nusiwo katã nàtsɔ awɔ lãmi la de blender me eye nàtsakae vaseɖe esime wòazu kreme
2. Tsaka nuɖuɖua kple pasta la
3. Dzrae ɖo ɖe nugoe si me ya megena ɖo o me le fridzi< /li>

NUÐEÐEŊU: Raspberry Frozen Yogurt Pops (protein gram 2 le nuɖuɖu ɖeka me)

Nu siwo woatsɔ awɔe: Na nuɖuɖu ade

< li>Raspberry kplu 1 (130g)
• Helatɔwo ƒe yogurt si me ami sɔ gbɔ ɖo kplu 1 (lactose mele o) (240 ml / 250g)
• Maple syrup alo anyitsi agbɔsɔsɔme 1-2
• li>

Mɔfiamewo:

1. Tsaka nuawo katã ɖekae
2. Tsakae ɖe popsicle-mɔ̃wo me
3. Na wòanɔ nufamɔ̃ me abe gaƒoƒo 4 ene. Ðe pops la ɖa le aŋɔawo me
4. Dzrae ɖo ɖe nugoe si me ya megena ɖo o me le nufamɔ̃ me

Nuɖaɖa ka ƒomevie nèdi be yeakpɔ kplɔe ɖo? Na manya wò susuwo le nyaŋuɖoɖowo me!