Zosakaniza:

• magawo 4 a buledi wophuka kapena chilichonse chomwe mungafune
• 1/4 chikho choyera dzira (58 magalamu), akhoza kutsitsa dzira lathunthu kapena 1.5 azungu a dzira atsopano
• 1/4 chikho 2% mkaka kapena mkaka uliwonse umene mungakonde
• 1/2 chikho Greek yogati (125 magalamu)
• 1/4 chikho cha vanila protein ufa (14 magalamu kapena 1/2 scoop)
• supuni imodzi sinamoni

Onjezani zoyera dzira, mkaka, yogati yachi Greek, mapuloteni ufa, ndi sinamoni mu blender kapena Nutribullet. Sakanizani bwino mpaka mutaphatikizana bwino.

Samutsirani 'protein egg mix' mu mbale. Sunsani chidutswa chilichonse cha mkate muzosakaniza za dzira la mapuloteni, kuonetsetsa kuti chidutswa chilichonse chanyowa. Magawo awiri a buledi amayenera kuyamwa dzira lonse la mapuloteni.

Ponyani pang'onopang'ono poto yophikira yopanda ndodo ndi kupopera kopanda aerosol ndi kutentha pamoto wochepa kwambiri. Onjezani magawo a mkate wonyowa ndikuphika kwa mphindi 2-3, tembenuzani, ndi kuphika kwa mphindi zina ziwiri kapena mpaka chofufumitsa cha ku France chikhale chofiirira pang'ono ndikuphika.

Perekani ndi zopaka zomwe mumakonda kwambiri! Ndimakonda chidole cha yogati yachi Greek, zipatso zatsopano, ndi madzi a mapulo. Sangalalani!

ZOYENERA:

zipatso za monk, ndi/kapena stevia zonse zitha kukhala zabwino kwambiri). Lowani mu vanila Greek yoghurt kuti mumve zambiri!