Ibhulakufesi: I-Oats yasebusuku yeChocolate eDityanisiweyo

• 1/2 ikomityi (ye-gluten-free) oats (120 ml)
• icephe lembewu ye-chia
• Icephe eli-1 le-cocoo powder engenasweetened
• 1/2 ikomityi yobisi ekhethwayo (120 ml)
• 1/2 ikomityi (i-lactose-free) i-fat Low Greek iyogathi (120 ml)
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• 1/2 - 1 icephe le-maple isiraphu / ubusi

Iziqholo:

• amaqunube akhethwayo

< p>1. Beka zonke izithako kwi-blender uze udibanise de ugude.

2. Galela ejagini kwaye ngaphezulu ngamaqunube.

3. Yiyeke efrijini ubuncinane iiyure ezimbini okanye ubusuku bonke.

Isidlo sasemini: i-Pesto Pasta Salad

Le resiphi yenza malunga ne-6 servings.

Ukunxiba:

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• 1/2 ikomityi yeyogathi yesiGrike (120 ml / 125g)
• amacephe ama-6 pesto
• 2 itswele eliluhlaza, linqunqwe

• 1.1 lb. / 500g ipasta yelentile/chickpea
• 1.3 lb. / 600g iitumato zecherry
• 3.5 oz. / 100g arugula
• 7 oz. / 200g mini mozzarellas

1. Pheka ipasta yelentile/ye-chickpea ngokwendlela epakishwe ngayo.

2. Xuba i-pesto, iyogathi yesiGrike kunye netswele eliluhlaza kunye.

3. Yahlula isinxibo sibe ziingqayi ezintandathu ezinkulu.

4. Yongeza ipasta epholileyo, imozzarella, iitumato zecherry kwaye okokugqibela iarugula.

5. Gcina efrijini.

6. Phambi kokuphakela, xuba nje zonke izithako kunye.

I-Snack: I-Peanut Butter Protein Balls

Oku kwenza malunga nokuluma ka-12 kwaye ukulunywa kabini kukuphakwa enye:

li>1/2 ikomityi yebhotolo yamandongomane engenasweet (120 ml)

• 2 iipunipuni zemaple isiraphu okanye ubusi
• 1/4 ikomityi (i-gluten-free) yomgubo weoyile (60 ml)
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• 3/4 ikomityi yevegan peanut butter enencasa yeprotein engumgubo (180 ml / malunga ne-90g / 3 scoops)
• 1/4-1/2 ikomityi yobisi ekhethwayo (60-120 ml)< /li>

1. Hlanganisa zonke izithako kunye; Ndincoma ukongeza ubisi oluncinci kuqala kwaye ndongeze ngakumbi xa kufuneka. Ukuba awunayo iprotein powder, ungayifaka endaweni yawo ngomgubo we-oat (sebenzisa i-1/2 yekomityi ye-oat powder kwaye ushiye ngaphandle ubisi).

2. Gcina kwisingxobo esingangeni moya efrijini.

Isidlo: Ibhowls yenyama yenkomo yaseKorea eLula

Izithako zeenkonzo ezintandathu:

• 1.3 lb. / 600g inyama yenkomo ebhityileyo
• 5 i-anyanisi eluhlaza, inqunyulwe
• 1/3 indebe (i-gluten-free) i-sodium soy sauce ephantsi (80 ml)
• 2 tablespoons yobusi / isiraphu yemaple
• 3 iitispuni zesesame oil
• 1/4 teaspoon ijinja yomhlaba
• pinch of pepper
• pinch of chili flakes
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Ikhatshwa yirayisi ephekiweyo kunye ne-broccoli eshushu.

1. Geza i-broccoli usebenzisa ipani okanye umphunga.

2. Okwangoku, pheka irayisi.

3. Yipheke inyama yenkomo engqushiweyo de ibe mdaka ngokupheleleyo.

4. Kwisitya esincinci, xuba kunye nesosi yesoya, ubusi, i-oyile yesesame, ijinja, i-chili flakes, kunye nepepile, uze ugalele lo mxube epanini kunye nenyama yenkomo kwaye uyiyeke ibile malunga nemizuzu emi-2.

5 . Yahlula inyama yenkomo, irayisi, kunye nebroccoli kwizikhongozeli, ngaphezulu ngetswele eliluhlaza, uze uzigcine efrijini.

6. Ukutshisa kwakhona kwi-microwave okanye kwi-pan ngaphambi kokukhonza. Ngokuzikhethela, sebenzisa iminqathe ekrazulweyo kunye ne cucumber.