Tsarin Abincin Abinci mai Lafiya da Ƙarfin Protein Tare da Sauƙaƙe Recipes

A cikin wannan bidiyon, zan nuna muku yadda ake dafa abinci lafiyayyan karin kumallo, abincin rana, abun ciye-ciye, abincin dare, da kayan zaki ta amfani da girke-girke samar da 100G+ na furotin kowace rana. Komai ba shi da alkama, mai sauƙin yi, kuma yana da daɗi sosai!

Karin kumallo uku da abinci shida na sauran komai

Ina shirya abinci uku na karin kumallo da abinci shida. na abincin rana, abun ciye-ciye, abincin dare, da kayan zaki.

KARANTA: Pancakes (protein 30-36 a kowace hidima)

Wannan yana yin kusan abinci uku

Sinadaran: 6 qwai 2 1/4 kofin yoghurt Girka mai ƙarancin mai (5 1/2 dl / 560g) > 1-2 tablespoons maple syrup ko launin ruwan kasa sugar

1 cokali na vanilla tsantsa

1 1/2 kofuna waɗanda duk-manufa alkama gari mix (ko alkama gari idan ba coeliac / m) /IBS sufferer) (3 1/2 dl)

1 cokali na yin burodi fodaHanyoyin li>A haxa jikayin tare

Ƙara busassun kayan aikin a motsa har sai an haɗa su. Ajiye a cikin kwantena masu hana iska a cikin firiji. Sake zafi a cikin microwave. Ku bauta wa tare da berries, misali

abincin rana: Salatin kaza mai tsami (protein 32 a kowace hidima)

Wannan yana yin kusan abinci shida

Sinadaran:28 oz. / 800g kaji ƙirjin, shredded karas 6, shredded

1 1/2 cucumbers

3 kofuna na ja inabi (450g)

Ganyen gauraya

4 koren albasa, yankakken koren sassatufafi:

3/4 kofin Greek yogurt ( 180 ml / 190g)

Mayo 3 cokali haske haske

2 cokali 2 dijon mustard

Gidan gishiri da barkono

Hanyoyi:

1. A haxa dukkan sinadaran wuri guda don suturar
2. Raba rigar a cikin kwalba shida. >
3. Kaza shredded, koren albasa, cucumbers, inabi, karas, da ganye a hade
4. Ajiye a cikin fridge
5. Azuba dukkan kayan da ke cikin kwalba a cikin babban kwano. da motsawa don haɗawa

SNACK: Kyafaffen Salmon Tortilla Roll Ups (11g na furotin a kowace hidima)

Indidiete

Wannan yana yin kusan abinci shida 6 tortillas (Na yi amfani da tortillas oat)

10.5 oz. / 300g sanyi kyafaffen salmon

Tuntu na Kale, don dandanaHanyoyi:

tortillas tare da kirim mai tsami, salmon, da Kale. Mirgine shi sosai. Yanke cikin guda, adana a cikin akwati mai iska a cikin firiji

Tortillas na iya yin ɗanɗano kaɗan bayan kwana ɗaya, don haka idan kuna da lokaci ina ba da shawarar shirya waɗannan da safe tunda sun shirya cikin kawai. Mintuna kaɗan

DINNER: Cheesy Roasted Red Pepper Pasta (protein 28g a kowace sashe)

Kayan hadi: Domin 6 servings

17.5 oz. / 500 g lentil/kickpea taliya

Don miya:

• 1 1/2 kofuna waɗanda cuku mai ƙananan mai (300g)
ku> 12 oz. / 350g gasasshen jajayen barkono, maguda
• 1/3 kofin shredded parmesan (kimanin 40g)
• Albasassa kore 4, koren yankakken yankakken
• 1 teaspoon oregano
• 1 teaspoon paprika spice
• 1 teaspoon barkono barkono
> 1/2 kofin madara mai zabi (120 ml)Hanyoyi A halin yanzu, sai a zuba dukkan kayan miya a cikin blender a gauraya har sai da kirim
• Mix miya da taliya
• Ajiye a cikin akwati mai iska a cikin fridge. /li>

  DESSERT: Rasberi daskararre Yogurt Pops (protein gram 2 a kowace hidima)

  Hanharun: Na abinci shida

  li>1 kofin raspberries (130g)
• 1 kofin (free lactose) cikakken mai yogurt Greek (240 ml / 250g)
• 1-2 tablespoons maple syrup ko zuma. Jagoran: < br />
  
  < span class = " verse " id = " 2013 > < Cikakken cokali a cikin molds. > A saka a cikin injin daskarewa na tsawon awanni 4. Cire pops daga gyaggyarawa
• Ajiye a cikin akwati marar iska a cikin injin daskarewa

Wane irin girke-girke kuke son gani na gaba? Bari in san ra'ayoyin ku a cikin sharhi!