Kitchen Flavour Fiesta

Lijo tse nang le protheine e ngata, tse nang le phepo e nepahetseng le li-Recipes tse bonolo

Lijo tse nang le protheine e ngata, tse nang le phepo e nepahetseng le li-Recipes tse bonolo

Ho Lokisa Lijo tse Phethahetseng Hantle le tse nang le protheine e phahameng tse nang le Mekhoa e Bonolo ea Lijo

Ka har'a video ena, ke tla u bontša mokhoa oa ho pheha lijo tsa hoseng, tsa mots'eare, seneke, tsa mantsiboea le lijo tse theolelang fana ka 100G+ ea protheine ka letsatsi. Ntho e 'ngoe le e 'ngoe ha e na gluten, e etsoa habonolo, 'me e monate haholo!

Litekanyo tse tharo tsa Lijo tsa hoseng le tse ling tse tšeletseng

Ke lokisa lijo tse tharo tsa lijo tsa hoseng le tse tšeletseng ea lijo tsa mots'eare, seneke, lijo tsa mantsiboea, le lijo tse theolelang.

POTLAKO: Lipancake (30-36g protheine ka ho phehoa)

Sena se etsa lipehelo tse ka bang tharo

Lisebelisoa:

  • mahe a 6
  • 2 1/4 senoelo sa mafura a tlaase a Greek yoghurt (5 1/2 dl / 560g)
  • 1-2 tablespoons maple sirapo kapa tsoekere e sootho
  • 1 thispone ea vanilla extract
  • 1 1/2 senoelo sa motsoako oa phofo oa gluten-free-purpose (kapa phofo ea koro haeba e se coeliac/ha e mamelle /IBS ea nang le bothata) (3 1/2 dl)
  • 1 tablespoon phofo e bakang

Litaelo:

    < li> Kopanya metsoako e metsi hammoho
  1. Eketsa metsoako e ommeng ebe u hlohlelletsa ho fihlela e kopane
  2. Pheha ka skillet e sa tsitsang metsotso e seng mekae lehlakoreng ka leng
  3. Boloka ka lijaneng tse thibelang moea ka sehatsetsing. E futhumatsa hape ka microwave. Sebeletsa ka monokotšoai, mohlala

LIJO: Salate ea Khōhō e Khōhō (32g protein per serving)

Sena se etsa li-servings tse ka bang tse tšeletseng

Lisebelisoa:

  • 28 oz. / 800g matsoele a likhoho, a khaotsoeng
  • lihoete tse 6, tse khaotsoeng
  • 1 1/2 likomkomere
  • 3 likopi tsa morara o mofubelu (450g)
  • Motala o kopane
  • eiee e 4 e tala, likarolo tse tala tse khaotsoeng

Ho apara:

3/4 senoelo sa yogurt ea Segerike ( 180 ml / 190g)

3 tablespoons mayo light

Litaelo:

  1. Kopanya metsoako eohle bakeng sa ho roala
  2. Arola moaparo ka linkho tse tšeletseng
  3. Eketsa khoho e khaotsoeng, eie e tala, likomkomere, morara, lihoete le meroho e motala
  4. Boloka ka sehatsetsing
  5. Tšela metsoako eohle e tsoang ka nkhong ka sekotlolo se seholo. 'me u hlohlelletse ho kopanya

SNACK: Smoked Salmon Tortilla Roll Ups (11g ea protheine ka ho sebelisoa)

Metsoako

Sena se etsa li-serving tse ka bang tse tšeletseng

  • 6 tortilla (ke sebelisitse oat tortilla)
  • 10.5 oz. / 300g saalmon e tsubang e batang
  • Pinch ea khale, ho latsoa

Litaelo:

  1. Ka holimo ho li-tortilla tse nang le tranelate chisi, salmon le khale. E phutholle ka thata. Khaola likotoana, boloka ka har'a setshelo se thibelang moea ka sehatsetsing
  2. Li-tortilla li ka ba bobebe ka mor'a letsatsi, kahoo haeba u na le nako, ke khothaletsa ho li lokisetsa hoseng kaha li se li loketse. metsotso e seng mekae

DInner: Pasta e halikiloeng ea Pepere e Khibedu ea Cheese (28g protheine ka sejo)

Lisebelisoa: Bakeng sa lipeeletso tse 6

  • 17.5 oz. / 500 g pasta ea lentile/chickpea

    • Bakeng sa soso:

  • likopi tse 1 1/2 tsa cottage chisi e nang le mafura a tlaase (300g)
  • 1 1/2 likopi tsa cottage chisi e tlaase (300g)
  • li>12 oz. / 350g ea pepere e khubelu e halikiloeng, e kolobisitsoeng
  • 1/3 senoelo sa parmesan e sitsoeng (hoo e ka bang 40g)
  • eiee e tala e 4, likaroloana tse tala tse khaotsoeng
  • Basil e ncha e tletseng letsoho
  • 1 teaspoon oregano
  • 1 teaspoon paprika spice
  • 1 teaspoon chili flakes
  • Letsoai kapa pepere
  • 1/2 senoelo sa lebese la khetho (120 ml)

Litaelo:

  1. Pheha pasta
    2. e li>Ho sa le joalo, tšela metsoako eohle ea sauce ka har’a blender ebe u kopanya ho fihlela e le tranelate
  2. Kopanya soso le pasta
  3. Boloka ka har’a sejana se thibelang moea sehatsetsing
  4. /li>

DESSERT: Raspberry Frozen Yogurt Pops (2 grams protein per serving)

Litsoako: Bakeng sa li-servings tse tšeletseng

    < li>1 senoelo sa raspberries (130g)
  • kopi e le 1 (mahala ea lactose) e tletseng mafura a Greek yoghurt (240 ml / 250g)
  • 1-2 tablespoons maple sirapo kapa mahe a linotsi
  • 1-2 tablespoons maple sirapo kapa mahe a linotsi
    • li>

Litaelo:

  1. Kopanya lisebelisoa tsohle hammoho
  2. Khaba ka har'a hlobo ea popsicle
  3. E behe ka sehatsetsing ka lihora tse ka bang 4. Tlosa li-pops ho liforomo
  4. Boloka ka har'a sehatsetsi se sa keneng moea ka har'a sehatsetsi

Ke mefuta efe ea diresepe eo u batlang ho e bona ka mor'a moo? Ntsebise maikutlo a hau maikutlong!