Kugadzirira Kudya Kuine Utano uye Hwepamusoro-soro une Mabikirwo Ari Nyore

Muvhidhiyo iyi, ini ndichakuratidza mabikirwo ekudya kwemangwanani ane hutano, masikati, tuhwihwi, kudya kwemanheru, uye dhizeti uchishandisa mabikirwo ane utano. kupa 100G + yeprotein pazuva. Zvese hazvina gluten, zviri nyore kugadzira, uye zvinonaka chose!

Mapuremu matatu eChisvusvuro chemangwanani uye zvitanhatu zvezvimwe zvese

Ndiri kugadzirira kudya kwemangwanani katatu nemasereki matanhatu chekudya chemasikati, chekudya, chemanheru, nedhizeti.

KUSVIRA: Pancake (30-36g protein pakudya)

Izvi zvinogadzira zvinenge zvitatu

Zvinosanganisa:

• 6 mazai
• 2 1/4 kapu yakaderera-mafuta Greek yogati (5 1/2 dl / 560g)
• 1-2 maspuni emepu sirapu kana shuga yebrown
• 1 chipunu vanilla extract
• 1 1/2 makapu ese-chinangwa cheguten-isina musanganiswa weupfu (kana hupfu hwegorosi kana usiri coeliac/ usingashiviriri /IBS anorwara) (3 1/2 dl)
• 1 tablespoon baking powder

Nzira:

< li>Sanganisa zvinhu zvakanyorova pamwe chete
1. Wedzerai zvakaomeswa uye simbisai kusvikira zvasangana
2. Bika pane non-stick skillet kwemaminitsi mashomanana kumativi ose
3. Chengetedza mumidziyo isingapindi mhepo mufiriji. Dzorerazve mu microwave. Shumira nemabheri, semuenzaniso

KUDYA: Creamy Chicken Salad (32g protein per serving)

Izvi zvinogadzira anenge matanhatu servings

Ingredients:

• 28 oz. / 800g mazamu ehuku, akatsemurwa
• makarotsi matanhatu, akachekwa
• 1 1/2 magaka
• 3 makapu matsvuku emuzambiringa (450g)
• Greens mix
• 4 hanyanisi dzakasvibira, zvikamu zvakasvibirira zvakachekwa

Kupfeka:

3/4 mukombe Greek yogati ( 180 ml / 190g)

3 maspuni mayo emwenje

2 maspuni dijon mustard

Chinyini chemunyu & mhiripiri

Chinyana chechiflakes

Nzira:

1. Sanganisa zvose zvinoshandiswa pamwe chete zvekupfekedza
2. Gurai chipfeko muzvirongo zvitanhatu
3. Wedzera huku yakakanyiwa, hanyanisi yegirini, magaka, mazambiringa, makarotsi, nemagreens mix
4. Zvichengete mufiriji
5. Durura zvose zviri mugaba mundiro hombe. uye kurunga kuti ubatanidze

SINACK: Kusvuta Salmon Tortilla Roll Ups (11g yeprotein per service)

Ingredients

Izvi zvinogadzira anenge matanhatu masevhisi

• 6 tortilla (ndakashandisa oat tortillas)
• 10.5 oz. / 300g salmon inotonhora inosvuta
• Pinch yekare, kuravira

Maitiro:

1. Pamusoro pe tortillas ane cream cheese, salmon, uye kare. Chikungurusa zvakasimba. Cheka kuita zvidimbu, chengeta mumudziyo usingapindi mhepo mufiriji
2. Matortilla anogona kunyorova mushure mezuva, saka kana uine nguva ndinokurudzira kugadzirira izvi mangwanani sezvo akagadzirira mune chete. maminetsi mashoma

DINNER: Cheesy Roasted Red Pepper Pasta (28g protein per service)

Ingredients: Kwema 6 servings

• 17.5 oz. / 500 g lentil/chickpea pasta

Zvemuto:

• 1 1/2 makapu e-low-fat cottage cheese (300g)
• li>12 oz. / 350g yakakangwa mhiripiri tsvuku, yakadirwa
• 1/3 kapu yakakanyiwa parmesan (inenge 40g)
• hanyanisi 4 dzakasvibira, zvikamu zvakasvibirira zvakachekwa
• Chitsama chebasil itsva
• 1 teaspoon oregano
• 1 teaspoon paprika spice
• 1 teaspoon chili flakes
• Pinch yemunyu kana mhiripiri
• 1/2 mukombe wemukaka wesarudzo (120 ml)

Nzira:

1. Bika pasta
li>Zvichakadaro, wedzera zvinhu zvose zvemuto mu blender uye sanganisa kusvikira wakasviba
2. Sanganisa muto ne pasta
3. Chengeta mumudziyo usingapindi mhepo mufiriji. /li>

DESSERT: Raspberry Frozen Yogurt Pops (2 magiramu eprotein per service)

Ingredients: Kwematanho matanhatu

< li>1 cup raspberries (130g)
• 1 kapu (lactose-isina) yakazara-mafuta Greek yogati (240 ml / 250g)
• 1-2 maspuni maple sirasi kana uchi
li>

Nzira:

1. Sanganisa zvose zvinoshandiswa pamwe chete
2. Spoon mu popsicle molds
3. Regai mufiriji kwemaawa angangoita mana. Bvisa mapopu kubva pazviumbwa
4. Chengetedza mumudziyo usingapindi mhepo mufiriji

Ndedzipi mabikirwo aunoda kuona anotevera? Ndizivise pfungwa dzako mumashoko!