Ounjẹ owurọ: Chocolate Rasipibẹri Awọn Oats Din

Awọn eroja fun awọn ounjẹ mẹrin:

• 2 ago (free-gluten) oats
• ogede 2
• eyin 4
• 4 sibi koko cakao ti ko dun
• 4 sibi iyẹfun yan etu
2 ago wara ti yiyan< /li>
• Iyan: 3 scoops vegan chocolate protein powder
• Topping: 1 cup raspberries

1. Fi gbogbo awọn eroja sinu idapọmọra ati ki o dapọ titi dan.
2. Tú sinu awọn apoti gilasi ti a fi greased.
3. Ṣe ni 180°C / 350°F fun iṣẹju 20-25.

Ọsan: Ni ilera Feta Broccoli Quiche

Awọn eroja fun bii awọn ounjẹ mẹrin:

Crust:

1 1/2 ago (free-gluten) iyẹfun oat

1/2 teaspoon iyo

1/4 ago epo olifi

omi ṣibi 4-6< Kikun:

eyin 6-83/4 ago (free lactose) wara . /li>

2 ata agogo, ge

1 kekere ori broccoli, ge

4.2 oz (lactose-free) crumbled feta

oPẹpọ iyẹfun oat ati iyo papo.

Fi epo olifi ati omi kun ki o si fọn lati darapọ. Jeki joko fun iseju meji wara, iyo, ata, chives, ati basil papo.

Tu adalu ẹyin naa sori awọn ẹfọ naa.

/li>

Fipamọ sinu apo eiyan afẹfẹ ninu firiji 4 servings):

1 le chickpeas

Oje ti 1 lẹmọọn

1-2 jalapeños, ge

li>Iwọwọ cilantro/koriander

Tahini sibi mẹta

epo olifi sibi 2

iyọ

1 ago (lactose-free) warankasi ile kekere

Ẹfọ ti o fẹ:ata bell, Karooti, ​​cucumbers

< ol>

Fi gbogbo awọn eroja hummus sinu idapọmọra ati ki o dapọ titi ọra-wara.

Kọ awọn apoti ipanu pẹlu lilo awọn ẹfọ ti o yan.

Ale: Pesto Pasita Beki

Awọn eroja fun iwọn awọn ounjẹ 4:

• 9 oz pasita chickpea
• 17.5 oz cherry/ajara tomati, idaji, idaji. . Fun marinade adie:
  2-3 tablespoons epo olifi
• 2 teaspoons dijon eweko. /li>
• 1/2 iyo iyọ
• Pay ata
• 1 teaspoon paprika turari
• 1 teaspoon basil gbígbẹ
• Fun pọ awọn ata ata < br />Ṣe pasita naa ni ibamu si apoti rẹ. Fi idaji ife omi sise pamọ.
• Pẹpọ pasita ti a ti jinna, broccoli, awọn tomati, adiẹ, pesto, ati omi sise ti a pamọ sinu awopọ yanyan.
• Wọ Parmesan si oke. li>
• Ṣe ni 180°C/350°F fun bii iseju mewa titi ti warankasi yoo fi yo.
• Fipamọ sinu apo-ipamọ afẹfẹ ninu firiji.