Breakfast

Peanut Butter & Jam Overnight Oats

Zvirimungwa zvemasepu matatu:
1 1/2 makapu (asina gluten) oats (360 ml)
1 1/2 makapu (lactose-isina) yakaderera mafuta Greek yogati (360 ml / inenge 375g)
3 maspuni asina kunyorova nzungu ruomba (Ndinoshandisa pb ine 100% yakagadzirwa nenzungu)
1 tablespoon maple sirasi kana huchi
1 1/2 makapu mukaka wesarudzo (360 ml)

Kune jamu restrawberry chia:

1 1/2 makapu / mastrawberry akaomeswa nechando (360 ml / anenge 250g)
2 maspuni echia mhodzi
1 teaspoon yemepu manyuchi kana huchi

1. Kutanga gadzira chia jam. Sanya ma berries. Wedzera mhodzi dzechia uye sirasi yemepu uye simbisa. Rega kuisa mufiriji kwemaminitsi makumi matatu.
2. Zvichakadaro, sanganisa zvose zvinoshandiswa pamwe chete kune oats usiku hwose. Rega kuisa mufiriji kwemaminitsi makumi matatu.
3. Zvadaro wobva wawedzera mutsara wehusiku oats muzvirongo kana magirazi, ipapo jira rejamu. Zvadaro dzokorora zvidimbu. Chengetedza mufiriji.

Chikafu

Caesar Salad Jars

Pamadyiro mana aunoda: mazamu ehuku mana, mazai mana, musanganiswa we lettuce, kale, neparmesan. flakes.

Chicken marinade:

muto weremoni 1, maspunu matatu (yakaiswa garlic) olive oil, 1 teaspoon dijon mustard, 1/2 - 1 teaspoon munyu, 1/2 teaspoon mhiripiri, 1/ 4-1/2 teaspoon chili flakes

1. Sakanidza zvose zvinoshandiswa zve marinade pamwe chete. Rega huku iri mufiriji kweinenge awa.
2. Zvadaro bika pa200 Celsius madhigirii / 390 muFahrenheit kwemaminitsi gumi nemashanu. Mahovhoni ese akasiyana, saka ona kuti huku yanyatsoibva uye bika kwenguva refu kana zvichidiwa.

Caesar Dressing Recipe (izvi zvinowedzera):

mazai mazai maviri, maanchovies madiki mana, maspuni mana emuto weremoni. , maspuni 2 dijon mustard, pinch yemunyu, pinch yeblack pepper, 1/4 cup oil oil (60 ml), 4 tablespoons grated parmesan, 1/2 cup Greek yogati (120 ml)

1. Sanganisa zvinhu zvese mublender.
2. Chengetedza muchigaba/chirongo chisingapindi mhepo chiri mufiriji.

Snack

High-protein Hummus & Veggies

High-protein hummus (izvi zvinogadzira 4 kudya): 1 can chickpeas (inenge 250g), 1 kapu (isina lactose-isina) cottage cheese (inenge 200g), muto weremoni 1, maspunu matatu tahini, 1 tablespoon garlic yakaisa mafuta omuorivhi, 1 teaspoon yepasi kumini, 1/2 teaspoon munyu.

1. Isa zvinhu zvese mublender wosanganisa kusvika waita cream.
2. Vakai mabhokisi ezvekudya.

Dinner

Meatballs, Mupunga neVeggies zvechiGiriki

1.7 lb./800 g yenyama yemombe yakaonda kana yehuku yakagochwa, bunch 1 yeparsley, yakachekwa, 1 bunch chives, yakachekwa, 120g feta, 4 tablespoons oregano, 1 - 1 1/2 teaspoon munyu, piniki yemhiripiri, mazai maviri.

Yogati muto wechiGiriki:

< p>1 kapu (isina lactose) Greek yogati (240 ml / 250g), maspuni matatu akachekwa chives, 1 - 2 maspuni oregano, 1 tablespoon yakaomeswa basil, 1 tablespoon muto weremoni, pinch yemunyu & mhiripiri.

< p>1. Sakanidza zvose zvinoshandiswa zve meatballs pamwe chete. Kukunguruka kuita mabhora.
2. Bika pa200 celsius degrees / 390 muFahrenheit kwemaminetsi 12-15, kana kusvika yanyatsoibva.
3. Sanganisa zvinhu zvese zveyogati sosi.
4. Ipai mabhora enyama nemupunga, saradhi yechiGreek uye muto.