Nri nri ahụike na protein dị elu na nri dị mfe

N'ime vidiyo a, aga m egosi gị otu esi esi nri nri nri ụtụtụ, nri ehihie, nri nri, nri abalị na ihe eji megharịa ọnụ site na iji ntụziaka ndị ahụ. na-enye 100g+ protein kwa ụbọchị. Ihe niile bụ enweghị gluten, ọ dị mfe ịme, ma na-atọ ụtọ nke ukwuu!

Nri ụtụtụ atọ na nri isii nke ihe ọ bụla ọzọ

A na m nri prepping atọ nri ụtụtụ na nri isii. nke nri ehihie, nri nri, nri abalị, na ihe eji megharịa ọnụ.

Nri ụtụtụ: Pancakes (protein 30-36g kwa serving)

Nke a na-eme ihe dị ka nkeji atọ

Efrata:

6 nsen 2 1/4 iko yogọt Gris na-abụchaghị abụba (5 1/2 dl / 560g) > 1-2 tablespoons maple sirop ma ọ bụ shuga aja aja

1 tablespoon vanilla wepụ

1/2 iko niile-nzube gluten-free ntụ ọka mix (ma ọ bụ ntụ ọka wit ma ọ bụrụ na ọ bụghị coeliac/na-anabataghị) /IBS na-ata ahụhụ) (3 1/2 dl)

1 tablespoon ntụ ntụ ntụ ntụ ntụ ntụ ntụ ntụ ntụ ntụ ntụ ntụ). Li>Gụkọta ihe ndị ahụ dị mmiri ọnụ

Tinye ihe ndị ahụ akọrọ wee kpalie ruo mgbe agwakọtara ya

Chekwaa n'ime ihe mkpuchi ikuku na ngwa nju oyi. Tinyegharịa na ngwa ndakwa nri. Na-eje ozi na beri, dịka ọmụmaatụ

Nri ehihie: Salad Chicken Creamy (protein 32g kwa nkeji)

Nke a na-eme ihe dị ka nkeji isii

Efrata:28 oz. / 800g ara ọkụkọ, nke a kpụkọrọ akpụ

Karọt 6, amịkpọ

1 1/2 cucumbers

3 iko mkpụrụ vaịn na-acha uhie uhie (450g)

Akwụkwọ ndụ akwụkwọ ndụ na-agwakọta

4 yabasị akwụkwọ ndụ akwụkwọ ndụ, a ga-egbutu akụkụ akwụkwọ ndụ akwụkwọ ndụ

Mwewe:

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

3 ngaji ọkụ ọkụ mayo

2 tablespoons dijon mọstad

Ntụnye nnu & ose

Mkpọkọ chili flakes.

Ntụziaka:

1. Gụkọta ihe niile eji eme ihe maka mgbakwasa ahụ
2. Kewaa ihe mgbakwasa ahụ n'ime ite isii. >> Tinye ọkụkọ shredded, yabasị akwụkwọ ndụ akwụkwọ ndụ, kukumba, mkpụrụ vaịn, karọt, na akwụkwọ ndụ akwụkwọ ndụ mix
3. Chekwaa na ngwa nju oyi
4. Wụnye ihe niile sitere na ite n'ime nnukwu efere. ma kpalie ka ị jikọta

SNACK: Smoked Salmon Tortilla Roll Ups (11g nke protein kwa serving)

Ingredients

Nke a na-eme ihe dị ka nri isii / 300g salmon anwụrụ ọkụ na-atụ oyi

Tuo nke kale, nụrụ ụtọ

Ntuziaka:

tortillas na cheese, salmon, na kale. Bugharịa ya nke ọma. Bee n'ime iberibe, chekwaa n'ime akpa ikuku na ngwa nju oyi

Tortillas nwere ike na-ekpo ọkụ mgbe otu ụbọchị gasịrị, yabụ ọ bụrụ na ị nwere oge, ana m akwado prepping ndị a n'ụtụtụ ebe ọ bụ na ha dị njikere naanị. nkeji ole na ole

Nri Anyasị: Cheesy Roasted Red Pepper Pasta (protein 28g kwa nkeji)

Efrata: Maka 6 servings

17.5 oz. / 500 g lentil / chickpea pasta

Maka ihendori:

• 1 1/2 iko obere abụba obere cheese (300g)
< ihe>12 oz. / 350g ose na-acha uhie uhie a ṅara n'ọkụ, gbazere
• 1/3 iko shredded parmesan (ihe dị ka 40g)
• 4 yabasị akwụkwọ ndụ akwụkwọ ndụ, akụkụ akwụkwọ ndụ akwụkwọ ndụ bee
• Obere basil ọhụrụ.
• 1 teaspoon oregano
• 1 teaspoon ose paprika ose
> 1/2 iko mmiri ara ehi na-ahọrọ (120 ml)Ntụziaka:
Li> Ka ọ dị ugbu a, tinye ihe niile maka ihendori n'ime blender ma gwakọta ruo mgbe ude
• Gụkọta ihendori na pasta
• Kwụba n'ime akpa ikuku na friji. /li>

  DESSERT: Raspberry Frozen Yogurt Pops (protein 2 gram kwa nkeji)

  Efrata: Maka nri isii

  li>1 cup raspberries (130g)
• 1 cup (free lactose) yogọt Greek juru abụba (240 ml / 250g)
• 1-2 tablespoons maple sirop ma ọ bụ mmanụ aṅụ
Ntuziaka:
• Gụkọta ihe niile na-emekọ ihe ọnụ
• Ngaji n'ime akpa popsicle. > Hapụ n'ime friza maka ihe dịka awa anọ. Wepu pops na ebu
• Chekwaa n'ime akpa ikuku na friza

Kedu ụdị nri ị chọrọ ịhụ ọzọ? Mee ka m mara echiche gị na nkọwa!