Ukulungiselela ukutya okuneprotheyini ephezulu
- BREAKFAST: High-protein high-high-protein yeChocolate Pan Pancakes
- 3 bananas
- 6 amaqanda
- 3/4 cup chocolate protein powder (180 ml / I-3 scoops / malunga ne-90g), okanye i-1/2 indebe / i-120 yomgubo
- iipuni ezi-3 ezingenaswekile ze-cocoa powder
- 1 isipuni sokubhaka umgubo
- ISIDLO ESISUKU: Pesto Pasta Salad
- 1.1 lb. / 500 g ipasta yelentil/chickpea, iphekwe
- 2 lb. / 1 kg yecherry/itumata zomdiliya
- 9 oz. / 250 g mini mozzarellas
- 3.5 oz / 100 g arugula/rocket
- pesto, ukunambitha
- ISINCK: I-Yoghurt Bark
- 3 iikomityi (i-lactose-free) enamafutha aphantsi iyogathi yeGreek (720 ml / malunga ne-750g)
- 3-5 iitispuni zemaple isiraphu okanye ubusi
- 2 iitispuni zevanila
- ISIDLO: Burrito Bowls
- 1.8 lb. / 800 g yenkukhu egayiweyo
- 1 icephe legalikhi eligalelwe ioyile yomnquma
- ityuwa kunye nepepile ukungcamla
- 1 bunch ye chives enqunqwe (okanye ukuba awunayo IBS, yongeza ikonofile/ itswele kwincasa yakho)
- 2 - 3 tablespoons paprika izinongo
- 2 iitipuni ezigayiweyo ikumin
- 2 iitipuni zekoriyandire egayiweyo
- Ipinki yetshili engumgubo
- 1 itomatisi egayiweyo/etyunyuziweyo
- 1 1/2 iikomityi zerayisi engaphekwanga (3,5 dl)
- 1 iimbotyi ezimnyama (malunga ne-230g)
- 1 imbona
- 4 bell pepper
- Ukukhonza: amafutha aphantsi (i-lactose-free) ukhilimu omuncu, i-salsa (ukuba awunayo i-IBS), i-coriander entsha / i-cilantro, i-lime, i-avocado
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