Chakudya Cham'mawa: Oats a Chokoleti Osakaniza Usiku

• 1/2 chikho (120 ml) oats (120 ml) wa oats (120 ml ya chokoleti)
• supuni 1 ya mbewu za chia
• supuni imodzi ya ufa wa cacao wopanda shuga
• 1/2 chikho mkaka wosankha (120 ml)
• 1/2 chikho (chopanda lactose) yogawika yamafuta ochepa achi Greek (120 ml)
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• 1/2 - 1 supuni ya tiyi ya mapulo / uchi

Zowonjezera:

• zipatso zosankhidwa

< p>1. Ikani zosakaniza zonse mu blender ndikusakaniza mpaka yosalala.

2. Thirani mu mtsuko ndi pamwamba ndi zipatso.

3. Siyani mufiriji kwa maola osachepera awiri kapena usiku wonse.

Chakudya Chamadzulo: Pesto Pasta Salad

Maphikidwewa amapangidwa pafupifupi 6.

Kuvala:

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• 1/2 chikho Greek yogati (120 ml / 125g)
• 6 supuni ya pesto
• 2 anyezi wobiriwira, akanadulidwa

• 1.1 lb. / 500g pasta wa mphodza/chickpea
• 1.3 lb. / 600g tomato wa chitumbuwa
• 3.5 oz. / 100g arugula
• 7 oz. / 200g mini mozzarellas

1. Pikani pasitala wa mphodza/anapiye molingana ndi kapakedwe kake.

2. Sakanizani pesto, yogati yachi Greek ndi anyezi wobiriwira pamodzi.

3. Gawani zovalazo m'mitsuko yayikulu isanu ndi umodzi.

4. Onjezani pasitala woziziritsidwa, mozzarella, tomato wa chitumbuwa ndipo pomaliza arugula.

5. Sungani mu furiji.

6. Musanatumikire, ingosakanizani zosakaniza zonse.

Chakudya: Mipira ya Peanut Butter Protein

Izi zimaluma pafupifupi 12 ndipo kulumidwa kuwiri ndi gawo limodzi:

li>1/2 chikho cha peanut butter (120 ml)

• supuni 2 za mapulo kapena uchi
• 1/4 chikho (wopanda gilateni) ufa wa oat (60 ml)
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• 3/4 chikho cha vegan batala wa peanut butter (180 ml / pafupifupi 90g / 3 scoops)
• 1/4-1/2 chikho mkaka wosankha (60-120 ml)< /li>

1. Sakanizani zosakaniza zonse pamodzi; Ndikupangira kuti muwonjezere mkaka wocheperako kaye ndikuwonjezeranso ngati pakufunika. Ngati mulibe puloteni ya ufa, mutha kuyisintha ndi ufa wa oat (gwiritsani ntchito 1/2 chikho cha ufa wa oat ndikusiya mkaka).

2. Sungani mu chidebe chothina mpweya mu furiji.

Chakudya Chamadzulo: Mbale Zosavuta Zaku Korea Za Ng'ombe

Zosakaniza pazakudya zisanu ndi chimodzi:

• 1.3 lb. / 600g ng'ombe yang'ombe yowonda
• 5 anyezi wobiriwira, wodulidwa
• 1/3 chikho (wopanda gilateni) msuzi wa soya wochepa wa sodium (80 ml)
• supuni 2 za uchi / madzi a mapulo
• supuni 3 za mafuta a sesame
• 1/4 teaspoon ginger wodula bwino lomwe
• tsabola
• zitsine za chili flakes
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Kutsagana ndi mpunga wophika ndi burokoli wowotcha.

1. Tenthetsani broccoli pogwiritsa ntchito poto kapena poto.

2. Pakali pano, phikani mpunga.

3. Phikani nyama yang'ombeyo mpaka ipangike bwino.

4. Mu mbale yaing'ono, sakanizani pamodzi msuzi wa soya, uchi, mafuta a sesame, ginger, chili flakes, ndi tsabola, kenaka tsanulirani kusakaniza kumeneku mu poto ndi ng'ombe yamphongo ndikusiya kuti uimire kwa mphindi ziwiri.

5 . Gawani nyama ya ng'ombe, mpunga, ndi burokoli muzotengera, pamwamba ndi anyezi wobiriwira, ndipo sungani mu furiji.

6. Bweretsaninso mu microwave kapena pa poto musanayambe kutumikira. Mukasankha, perekani kaloti wophwanyika ndi nkhaka.