Karin kumallo: Haɗin Cakulan Dare Dare

1/2 kofin (marasa gluten) hatsi (120 ml)

1 cokali na chia tsaba

> 1 cokali 1 cokali maras ɗanɗano foda

1/2 kofin madara mai zaɓi (120 ml)

1/2 kofin (ba tare da lactose ba) low mai yogurt Greek (120 ml) li>

1/2 - 1 cokali na maple syrup / zuma < h3>Toppings: < p > berries na zabi p>1. Ki zuba dukkan kayan a cikin blender ki gauraya har sai yayi laushi.

2. Zuba cikin kwalba (s) kuma a sama da berries.

3. Bari a ajiye a cikin firiji na akalla sa'o'i biyu ko na dare.

Abincin rana: Pesto Taliya Salad

Wannan girke-girke yana yin kusan abinci guda 6.

Dressing: h3 1/2 loolan yogurt (120 ml / 125g).

1.1 lb. / 500g lentil/taliya kaji 1.3 lb. / 600g tumatir ceri
• 3.5 oz. / 100g arugula
• 7 oz. / 200g mini mozzarellas 1. Dafa taliyar lentil/chickpea bisa ga marufi.

  2. A haxa pesto, yogurt Greek da albasa kore tare.

  3. Raba rigar zuwa manyan tuluna shida.

  4. Ƙara taliya da aka sanyaya, mozzarellas, tumatir ceri da arugula na ƙarshe.

  5. Ajiye a cikin firiji.

  6. Kafin yin hidima, sai a haxa dukkan sinadaran tare.

  Abin ciye-ciye: Kwallan Protein Protein Man Gyada

  Wannan yana yin kamar cizo 12 da cizo biyu hidima ɗaya ce:

  li>1/2 kofin man gyada mara dadi (120 ml)
• Cokali 2 maple syrup ko zuma
• 1/4 kofin (free-gluten) gari oat (60 ml) . li> 3/4 kofin vegan gyada man shanu mai ɗanɗano furotin foda (180 ml / game da 90g / 3 scoops)
1/4-1/2 kofin madara mai zabi (60-120 ml)< /li> 1. Mix dukkan sinadaran tare; Ina ba da shawarar ƙara ƙarancin madara da farko sannan kuma ƙara ƙarin idan an buƙata. Idan ba ku da foda na furotin, za ku iya maye gurbinsa da garin oat (amfani da garin oat 1/2 kofi kuma ku bar madara).

2. Ajiye a cikin kwandon da ba ya da iska a cikin firiji. < h2 > Abincin dare: Kwanon naman sa na Koriya mai sauƙi

Kayayyakin abinci na abinci shida: 1.3 lb. / 600g yankakken naman sa

5 koren albasa, yankakken

1/3 kofin (free-gluten) low sodium soy sauce (80 ml)

2 cokali zuma zuma / Maple syrup

3 cokali na man sesame

1/4 cokali na ƙasa ginger

ruwan barkono

tare da dafaffen shinkafa da busassun busassun.

1. Tusar broccoli ta hanyar amfani da kwanon rufi ko tururi.

2. A halin yanzu, dafa shinkafar.

3. Dafa naman ƙasa har sai ya yi launin ruwan kasa sosai.

4. A cikin karamin kwano sai a hada soya miya da zuma da man sesame da ginger da flakes na chili da barkono sai a zuba wannan hadin a cikin kaskon da naman naman sa a bar shi ya yi kamar minti biyu.

5 . Raba naman sa, shinkafa, da broccoli a cikin kwantena, sama da albasarta kore, a adana a cikin firiji.

6. Sake zafi a cikin microwave ko a kan kwanon rufi kafin yin hidima. Optionally, bauta tare da shredded karas da cucumbers.