Healthy and High-protein Meal Prep with Easy Recipes

Mu katambi kano, nja kukulaga engeri y'okuteekateeka emmere ekyenkya, ekyemisana, emmere ey'akawoowo, ekyeggulo, ne dessert nga okozesa enkola ezi... okuwa 100G+ za puloteyina buli lunaku. Buli kimu tekirina gluten, kyangu okukola, era kiwooma ddala!

Ekyenkya ssatu n’ebirala mukaaga

Nze nteekateeka emmere ssatu ez’ekyenkya n’emirundi mukaaga wa kyamisana, emmere ey’akawoowo, ekyeggulo, ne dessert.

EKYENKYA: Pancakes (30-36g protein buli kitundu)

Kino kikola nga ssatu

Ebirungo:

• amagi 6
• 2 1/4 ekikopo kya yogati w’Abayonaani atalina masavu matono (5 1/2 dl / 560g)
• Ebijiiko 1-2 ebya maple syrup oba ssukaali wa kitaka
• Ekijiiko 1 eky’ekirungo kya vanilla
• Ekikopo 1 1/2 eky’obuwunga obutaliimu gluten obutabula (oba obuwunga bw’eŋŋaano bwe buba nga si coeliac/intolerant /Omulwadde wa IBS) (3 1/2 dl)
• ekijiiko kimu eky’obuwunga bw’okufumba

Endagiriro:

< li>Tabula ebirungo ebibisi
1. Oteekamu ebirungo ebikalu otabule okutuusa lwe bikwatagana
2. Fumba ku ssowaani etakwata okumala eddakiika ntono ku buli ludda
3. Teeka mu bidomola ebiziyiza empewo okuyingira mu firiigi. Ddamu okubugumya mu microwave. Gabula n’obutunda, okugeza

EKYAMISA: Salad y’enkoko erimu ebizigo (32g protein buli kitundu)

Kino kikola emigabo nga mukaaga

Ebirungo:

• 28 oz. / Amabeere g’enkoko 800g, agatemeddwa
• 6 kaloti, agasaliddwa
• 1 1/2 cucumber
• Ebikopo 3 eby’emizabbibu emmyufu (450g)
• Ebijanjalo bitabu
• obutungulu bwa kiragala 4, ebitundu ebya kiragala ebitemeddwa

Okusiba:

Ekikopo 3/4 ekya yogati w’Abayonaani ( 180 ml / 190g)

Ebijiiko 3 ebya mayo omutangaavu

Ebijiiko 2 ebya dijon mustard

Ebijiiko by’omunnyo & entungo

Ebijiiko bya chili flakes

Endagiriro:

1. Tabula ebirungo byonna wamu okukola dressing
2. Gabanya dressing mu bibya mukaaga
3. Oteekamu enkoko esaliddwamu, obutungulu obubisi, cucumber, emizabbibu, kaloti, ne greens mix
4. Teeka mu firiigi
5. Yiwa ebirungo byonna okuva mu kibbo mu bbakuli ennene era otabule okugatta

EMMERE: Smoked Salmon Tortilla Roll Ups (11g za puloteyina buli kitundu)

Ebirungo

Kino kikola ebitundu nga mukaaga

• tortillas 6 (nakozesa tortillas za oat)
• 10.5 oz. / 300g cold smoked salmon
• Pinch ya kale, okuwooma

Endagiriro:

1. Waggulu ku tortillas nga zirimu cream cheese, salmon ne kale. Kiyiringisize bulungi. Sala mu bitundutundu, otereke mu kibbo ekiziyiza empewo okuyingira mu firiigi
2. Tortillas zisobola okutonnya katono oluvannyuma lw’olunaku, kale bw’oba ​​olina obudde nkuwa amagezi okuziteekateeka ku makya okuva bwe kiri nti ziwedde mu just eddakiika ntono

EKYEGGULO: Pasta ya Cheesy Roasted Red Pepper Pasta (28g protein buli kitundu)

Ebirungo: Okumala emirundi 6

• 17.5 oz. / 500 g za lentil/chickpea pasta

Ku ssoosi:

• 1 1/2 ebikopo bya cottage cheese ataliimu masavu matono (300g)
< li>12 oz. / 350g entungo emmyufu eyokeddwa, efumbiddwa
• 1/3 ekikopo kya parmesan esaliddwa (nga 40g)
• obutungulu 4 obubisi, ebitundu ebya kiragala ebitemeddwa
• Omukono gwa basil omuggya
• Ekijiiko kimu ekya oregano
• Ekijiiko kimu eky’akawoowo ka paprika
• ekijiiko kimu eky’ebikuta bya chili
• Ekijiiko ky’omunnyo oba entungo
• 1/2 ekikopo ky’amata eky’okulonda (120 ml)

Endagiriro:

1. Fumba pasta
< li>Mu kiseera kino, ssaako ebirungo byonna ebya ssoosi mu blender otabule okutuusa lw’efuuka ekizigo
2. Tabula ssoosi ne pasta
3. Teeka mu kibbo ekiziyiza empewo okuyingira mu firiigi< /li>

DESSERT: Raspberry Frozen Yogurt Pops (giraamu 2 eza puloteyina buli kitundu)

Ebirungo: Ku mmere mukaaga

< li>ekikopo 1 eky’ebibala bya raspberries (130g)
• ekikopo 1 (atalina lactose) yogati w’Abayonaani alimu amasavu amajjuvu (240 ml / 250g)
• Ekijiiko 1-2 ekya maple syrup oba omubisi gw’enjuki
• li>

Endagiriro:

1. Tabula ebirungo byonna wamu
2. Ekijiiko mu bikuta bya popsicle
3. Leka eteeke mu firiiza okumala essaawa nga 4. Ggyako ebipooli mu bikuta
4. Teeka mu kibbo ekiziyiza empewo okuyingira mu firiiza

Nkola ki z’oyagala okuddako okulaba? Ntegeeze ebirowoozo byo mu comments!