Breakfast

Peanut Butter & Jam Overnight Oats

Izithako zenkonzo ezi-3:
1 1/2 iikomityi (ezingenayo igluten) oats (360 ml)
1 1/2 iikomityi (i-lactose-i-lactose-i-lactose-i-lactose-i-lactose-i-lactose) ephantsi yamafutha e-yoghurt ye-Greek (360 ml / malunga ne-375g)
iicephe ezi-3 ezingenaswekile zebhotolo yamandongomane (Ndisebenzisa i-pb eyi-100% eyenziwe ngamandongomane)
1 icephe le-maple isiraphu okanye ubusi
1 1/2 iikomityi zobisi olukhethwayo (360 ml)

Yejam ye-strawberry chia:

1 1/2 iikomityi / amaqunube anyibilikisiweyo akhenkcezisiweyo (360 ml / malunga 250g)
amacephe ama-2 embewu ye-chia
1 icephe le-maple isiraphu okanye ubusi

1. Qala wenze i-chia jam. Hlaba amaqunube. Yongeza imbewu ye-chia kunye nesiraphu ye-maple kwaye uvuselele. Yiyeke efrijini imizuzu engama-30.
2. Okwangoku, xuba zonke izithako ndawonye kwi-oats yobusuku. Yibeke efrijini imizuzu engama-30.
3. Emva koko faka uluhlu lwe-oats yobusuku kwiimbiza okanye iiglasi, ngoko uluhlu lwejam. Emva koko phinda iileya. Gcina efrijini.

Isidlo sasemini

Iengqayi zeCaesar Salad

Kwinkonzo ezine ozifunayo: amabele enkukhu ama-4, amaqanda ama-4, umxube we-lettuce, ikale, kunye neparmesan iiflakes.

Chicken marinade:

ijusi yelamuni e-1, iicephe ezi-3 (igalikhi efakelwe) ioyile yomnquma, itispuni e-1 yejon mustard, 1/2 - 1 icephe letyuwa, 1/2 icephe lepepile, 1/ 4-1/2 ithisipuni yetshili flakes

1. Hlanganisa zonke izithako ze-marinade kunye. Yiyeke inkukhu marinate efrijini malunga neyure e-1.
2. Emva koko bhaka kwi-200 degrees Celsius / 390 kwiFahrenheit malunga nemizuzu eyi-15. Zonke ii-oveni zahlukile, ngoko ke khangela ukuba inkukhu ivuthwe ngokupheleleyo kwaye ubhake ixesha elide ukuba kuyimfuneko.

Iresiphi yokunxiba iKesare (oku kwenza ukongezwa):

izithungu zeqanda ezi-2, ii-anchovies ezi-4 ezincinci, amacephe ama-4 ejusi yelamuni , 2 teaspoons dijon mustard, pinch of salt, pinch of black pepper, 1/4 cup oil oil (60 ml), 4 amacephe agayiweyo eparmesan, 1/2 ikomityi yeyogathi yeGreek (120 ml)

1. Xuba zonke izithako ndawonye kwi-blender.
2. Gcina kwisingxobo esingangeni moya/ingqayi efrijini.

I-snack

High-protein Hummus & Veggies

High-protein hummus (oku kwenza malunga ne-4 ukutya): I-1 itoti yee-chickpeas (malunga ne-250g), ikomityi enye (i-lactose-free) i-cottage cheese (malunga ne-200g), ijusi ye-lemon e-1, amacephe a-3 e-tahini, icephe eli-1 legalikhi efakelwe i-oyile yomnquma, icephe eli-1 lokugalela ikumin, 1/2 ithisipuni ityuwa.

1. Yongeza zonke izithako kwi-blender uze udibanise de zibe bukhrim.
2. Yakha iibhokisi zamashwamshwam.

Isidlo

Iibhola zeMeatball zesiGrike, Irayisi kunye neVeggies

1.7 lb. / 800 g ebhityileyo yenkomo okanye yenkukhu egayiweyo, 1 bunch yeparsley, yanqunyulwa, 1 bunch chives, zinqunqwe, 120g feta, 4 amacephe oregano, 1 - 1 1/2 ithisipuni yetyuwa, ipinki yepepile, amaqanda ama-2.

Isosi yeyogathi yesiGrike:

< p>1 ikomityi (i-lactose-free) iyogathi yesiGreek (240 ml / 250g), iicephe ezi-3 ze-chives ezinqunqiweyo, 1 - 2 amacephe e-oregano, icephe eli-1 lebasil eyomisiweyo, icephe eli-1 lejusi yelamuni, intwana yetyuwa kunye nepepile.

< p>1. Hlanganisa zonke izithako ze-meatballs kunye. Ziqengqelekela kwiibhola.
2. Bhaka kwi-200 celsius degrees / 390 ngeFahrenheit imizuzu eyi-12-15, okanye de uvuthwe ngokupheleleyo.
3. Xuba zonke izithako ndawonye zesosi yeyogathi.
4. Khonza iibhola zenyama kunye nerayisi, isaladi yesiGrike kunye nesosi.