2 sf tahini fotsy 3 sf dibera voanjo voajanahary 2 sf sirop maple 3 sf vovon-proteinina lavanila (ambanin'ny lafarinina voatoto na lafarinina aviavy) sira kely 2 ½ sf vovoka kakaô tsy misy mamy. Fanamarihana: ny tsy fampiasana vovon-proteinina dia mety hahatonga azy ireo ho tsy dia mamy kokoa, fitsapana tsiro ary aza misalasala manampy siramamy iray hafa. aroso miaraka amin'ny: vilia yaourt smoothie vilia baolina voamadinika na mihodinkodina ho kaikitry kely ho hanina → ~ Sakafo 3-4, voaisy tombo-kase ao anaty vata fampangatsiahana mandritra ny herinandro 350g-500g ovy, voatetika (12.3oz-17.6oz NA 1 kilao mahery) ~ menaka legioma 1 sotrokely misy zava-manitra masira (ohatra: ny tsirairay avy). paprika, turmeric, poivre noir, poivre sakay) tsaramaso mainty 1 vera 2 eran'ny tanana vegan pizza fromazy 2 tongolo lohataona 1 sotrokely sriracha na ketchup 6-8 tortillas hummus baby spinach → mamokatra 6-8 fonony, arakaraka ny fonony 5-6 sf lafarinina varimbazaha kobanina sira kely kanelina, kardamôma (tsy voatery) 1 kaopy (240ml) rano sotrokely tsy misy ronono mba hanitsiana ny tsy fitoviana 1-2 tsp mamy (maple syrup sns) → kobanina mangatsiatsiaka mandra-paha-tsy misy mivondrona intsony → ampangotrahina, kobanina tsara → ampangotrahina amin’ny antsasa-manila mandra-pahazotoan’ny poara: poara 1, voatetika 1 sotrokely beurre vegan disiny kanelina vitsivitsy, voatoto → manompo 1