Sejo sa hoseng: Oats ea Chokolete e Kopantsoeng Bosiu

• 1/2 senoelo sa oats (120 ml)
• 1 teaspoon peo ea chia
• khaba e le 1 ea phofo ea cacao e sa tsoekere
• 1/2 senoelo sa lebese la khetho (120 ml)
• 1/2 senoelo (mahala-lactose) ea mafura a tlaase Greek yoghurt (120 ml)
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• 1/2 - 1 thispone ea sirapo ea maple / mahe a linotsi

Litlatsetso:

• monokotšoai oa khetho

< p>1. Kenya metsoako eohle ka har'a blender ebe o kopanya ho fihlela o boreleli.

2. Tšela ka har'a linkho ebe u fa monokotsoai holimo.

3. E behe ka sehatsetsing bonyane lihora tse peli kapa bosiu bo le bong.

Lijo tsa motšeare: Pesto Pasta Salad

Resepe ena e etsa lipeeletso tse ka bang 6.

Ho apara:

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• 1/2 senoelo sa Greek yogurt (120 ml / 125g)
• 6 tablespoons pesto
• 2 eiee e tala, e khaotsoeng

• 1.1 lb. / 500g pasta ya lentile/chickpea
• 1.3 lb. / 600g tamati ya cherry
• 3.5 oz. / 100g arugula
• 7 oz. / 200g mini mozzarellas

1. Pheha pasta ea lensile/chickpea ho ea ka sephutheloana sa eona.

2. Kopanya pesto, yoghurt ea Greek le eiee e tala hammoho.

3. Arola moaparo ka linkho tse kholo tse tšeletseng.

4. Eketsa pasta e pholileng, mozzarella, tamati ea cheri 'me qetellong e be arugula.

5. Boloka ka sehatsetsing.

6. Pele o sebeletsa, kopanya metsoako eohle hammoho.

Seneke: Libolo tsa Peanut Butter Protein

Sena se loma makhetlo a ka bang 12 'me ho loma habeli ke karolo e le 'ngoe:

li>1/2 senoelo sa peanut butter (120 ml)

• 2 tablespoons ea sirapo ea maple kapa mahe a linotsi
• 1/4 senoelo sa phofo ea oat (60 ml) li>
• 3/4 senoelo sa vegan peanut butter flavored protein powder (180 ml / about 90g / 3 scoops)
• 1/4-1/2 senoelo sa lebese la khetho (60-120 ml)< /li>

1. Kopanya lisebelisoa tsohle hammoho; Ke khothaletsa ho eketsa lebese le fokolang pele ebe o eketsa ha ho hlokahala. Haeba u sena protheine phofo, u ka e nkela sebaka ka phofo ea oat (sebelisa 1/2 senoelo sa phofo ea oat ebe u tlohela lebese).

2. Boloka ka har'a sehatsetsi se sa keneleng moea ka har'a sehatsetsi.

Dijo tsa Mantsiboea: Likotlolo tse bonolo tsa nama ea khomo ea Korea

Lijo tsa lijo tse tšeletseng:

• 1.3 lb. / 600g ea nama ea khomo e omisitsoeng
• eie e tala e 5, e khaotsoeng
• 1/3 senoelo sa soy soy sauce (80 ml) e tlaase ea sodium (80 ml)
• 2 tablespoons mahe a linotsi / sirapo ea maple
• li-teaspoon tse 3 tsa oli ea sesame
• 1/4 teaspoon ginger ea fatše
• pinch of pepper
• pinch of chili flakes
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E tsamaea le raese e phehiloeng le broccoli e halikiloeng.

1. Besa broccoli ka pane kapa mouoane.

2. Ho sa le joalo, pheha raese.

3. Pheha nama ea khomo e butsoeng ho fihlela e sootho ka ho feletseng.

4. Ka sekotlolo se senyenyane, kopanya soy sauce, mahe a linotsi, oli ea sesame, ginger, chili flakes le pepere, ebe u tšela motsoako ona ka paneng le nama ea khomo e butsoeng 'me u lumelle hore e pholile metsotso e ka bang 2.

5 . Arola nama ea khomo, raese le broccoli ka har'a lijana, 'me u li boloke ka sehatsetsing.

6. Hlakola hape ka microwave kapa ka pane pele u sebeletsa. Ka boikhethelo, sebeletsa ka lihoete tse sitsoeng le likomkomere.