Ikhishi le-Flavour Fiesta

Amaprotheni amaningi, Ukulungiselela Ukudla Okunempilo Okunokudla Okulula

Amaprotheni amaningi, Ukulungiselela Ukudla Okunempilo Okunokudla Okulula

Ukulungiselela Ukudla Okunempilo Nokunephrotheni Eningi Ngamaresiphi Alula

Kule vidiyo, ngizokukhombisa ukuthi ungalungisa kanjani ukudla kwasekuseni okunempilo, isidlo sasemini, ukudla okulula, isidlo sakusihlwa, nesidlo esiphuzwayo sisebenzisa izindlela zokupheka hlinzeka ngo-100G+ wamaprotheni ngosuku. Yonke into ayinagluten, kulula ukuyenza, futhi imnandi kakhulu!

Amadili amathathu ebhulakufesi namaphakeli ayisithupha akho konke okunye

Ngilungiselela ukudla kwasekuseni okuthathu kanye namaphakeli ayisithupha okwesidlo sasemini, ukudla okulula, isidlo sakusihlwa, ne-dessert.

KUSHESHA: Amakhekhe (30-36g protein ngokuphakwa ngakunye)

Lokhu kwenza cishe ukudla okuthathu

Izithako:

  • 6 amaqanda
  • 2 1/4 inkomishi yeyogathi yesiGreki enamafutha aphansi (5 1/2 dl / 560g)
  • 1-2 wezipuni isiraphu ye-maple noma ushukela onsundu
  • 1 isipuni se-vanilla extract
  • 1 1/2 izinkomishi zengxube kafulawa we-gluten-free-purpose (noma ufulawa kakolweni uma kungenjalo i-coeliac/ukungabekezeleli /IBS ogulayo) (3 1/2 dl)
  • 1 isipuni sokubhaka powder

Izikhombisi-ndlela:

    < li>Hlanganisa izithako ezimanzi ndawonye
  1. Faka izithako ezomile ugovuze zize zihlangane
  2. Pheka esitokisini esinganamathi imizuzu embalwa ohlangothini ngalunye
  3. Gcina ezitsheni ezibamba umoya efrijini. Shisisa kabusha kuhhavini ye-microwave. Khonza ngamajikijolo, isibonelo

Isidlo Sasemini: Isaladi Yenkukhu Ekhilimu (32g protein ngokuphakwa ngakunye)

Lokhu kwenza cishe ukudla okuyisithupha

Izithako:

  • 28 oz. / 800g amabele enkukhu, aqoshiwe
  • izaqathi ezingu-6, eziqotshiwe
  • 1 1/2 ukhukhamba
  • 3 izinkomishi zamagilebhisi abomvu (450g)
  • I-greens mix
  • 4 u-anyanisi oluhlaza, izingxenye eziluhlaza eziqotshiwe

Ukugqoka:

3/4 inkomishi yeyogathi yesiGreki ( 180 ml / 190g)

3 wezipuni imayo ekhanyayo

2 wezipuni lwesinaphi se-jon

Ingcosana kasawoti nopelepele

Ingcosana ye-chili flakes

Izikhombisi-ndlela:

  1. Hlanganisa zonke izithako zokugqoka
  2. Hlukanisa ingubo ibe izimbiza eziyisithupha
  3. Faka inkukhu echotshoziwe, u-anyanisi oluhlaza, ukhukhamba, amagilebhisi, izaqathe, nemifino eluhlaza
  4. Gcina efrijini
  5. Thela zonke izithako ezivela embizeni endishini enkulu. futhi ugovuze ukuze uhlanganise

ISIKHIPHU: I-Salmon Tortilla Roll Ups Ebhemayo (11g weprotheyini ngokuphakelwa ngakunye)

Izithako

Lokhu kwenza cishe ama-servings ayisithupha

  • 6 ama-tortilla (ngasebenzisa i-oat tortilla)
  • 10.5 oz. / 300g i-salmon ebhemayo ebandayo
  • Ingcosana ye-kale, ukunambitha

Izikhombisi-ndlela:

  1. Phezulu ama-tortillas ane-cream ushizi, i-salmon, ne-kale. Igiqe uqinise. Sika ube yizicucu, ubeke esitsheni esingangenisi umoya efrijini
  2. Ama-tortilla angase abe muncu ngemva kosuku, ngakho-ke uma unesikhathi ngincoma ukuwalungisa ekuseni njengoba eselungile nje. imizuzu embalwa

ISIDLA SOKUDLA: Iphasta Ekapelepele Ebomvu Egazingiwe (28g protein ngokuphakwa ngakunye)

Izithako: Ngokuphakelwa okungu-6

  • 17.5 oz. / 500 g i-lentil/chickpea pasta

    • Okwesosi:

  • 1 1/2 izinkomishi ze-cottage cheese (300g)
  • li>12 oz. / 350g upelepele obomvu ogazingiwe, okhishiwe
  • 1/3 inkomishi egayiwe i-parmesan (cishe u-40g)
  • 4 u-anyanisi oluhlaza, izingxenye eziluhlaza eziqotshiwe
  • Isandla esincane se-basil esisha
  • 1 ithisipuni i-oregano
  • 1 ithisipuni yesinongo se-paprika
  • 1 ithisipuni ye-chili flakes
  • Ingcosana kasawoti noma upelepele
  • 1/2 inkomishi yobisi olukhethwayo (120 ml)

Izikhombisi-ndlela:

  1. Pheka ipasta
    2. e li>Okwamanje, faka zonke izithako zesoso ku-blender bese uxuba kuze kube ukhilimu
  2. Hlanganisa isoso ne-pasta
  3. Ugcine esitsheni esingangenisi umoya efrijini< /li>

IDESERT: I-Raspberry Efriziwe Yeyogathi Pops (2 amagremu amaprotheni ngokuphakwa ngakunye)

Izithako: Kumaseva ayisithupha

    < li>1 inkomishi yama-raspberries (130g)
  • 1 inkomishi (i-lactose-free) enamafutha agcwele iyogathi ye-Greek (240 ml / 250g)
  • 1-2 wezipuni we-maple isiraphu noma uju
    • li>

Izikhombisi-ndlela:

  1. Hlanganisa zonke izithako ndawonye
  2. Fafaza ukwakheka kwe-popsicle
  3. Kufake efrijini cishe amahora ama-4. Susa ama-pops esikhunjini
  4. Gcina esitsheni esingangenisi umoya efrijini

Hlobo luni lwamaresiphi ofuna ukulibona ngokulandelayo? Ngazise imibono yakho kumazwana!