Nyore Kurera Kwekudya Kudya Mazano Asinga Ravidze Sekudya Kudya

Zvemukati

• Uremu Kurasikirwa Kwekudya Kwemasikati Mazano
• Hummus uye Yakagochwa Veggie Pizza
• 5-Minute Turkey, Avocado, uye Hummus Kuputira
• Pasika & Peas
• Mexican Koliflower "Rice" Bowl
• Yakanaka Tuna Saladi
• Burrito Salad
• Maodzanyemba akadziva kumadokero huku Quinoa
• Turkey Chili Taco Soup
• Ongororo ye

Zvinosuruvarisa asi ichokwadi: Chiverengero chinoshamisa chemaresitoreti masaradhi anorongedza mune mamwe macalorie kupfuura Big Mac. Zvakadaro, haufanire kufa nenzara zuva rese kana kutsvaga kudaidza protein bar "kudya kwemasikati." Tora maminetsi mashoma-uye yakawanda yekurudziro kubva kune vamwe vanogadzira mabloggi ezvikafu-uye rova ​​nekukurumidza uye nyore kurema-kurasikirwa kwemasikati kumba. Imwe yeaya madhiri eI DIY ndeyechinch yekurongedza uye kunakidzwa pahofisi (ingo usadya yako uremu-kurasikirwa kwemasikati padhesiki rako, ndapota!) Uye ichakubatsira iwe kuchengetedza imwe mari uye macalorie panguva imwe chete.

Uremu Kurasikirwa Kwekudya Kwemasikati Mazano

Hezvino izvo zvekutarisa mune inogutsa asi macro-smart uremu-kurasikirwa kwemasikati:

• 400-500 macalorie
• 15-20 magiramu emafuta
• 20-30 magiramu emapuroteni
• 50-60 magiramu emacarbohydrates
• 8+ gramu ye fiber (ingangodaro chinhu chakakosha kwazvo mukudya kwako!)

Hummus uye Yakagochwa Veggie Pizza

Recipe neruremekedzo rweiyo Fitnessista (Inoshumira 1)

Zvinoshandiswa

• 1 nyoro tortilla shell
• Dzakasara maveji ako aunofarira (edza sipinashi, madomasi, uye zucchini)
• Hummus (ipa Hemp Mbeu Hummus yedu chamupupuri chekuwedzera fiber)
• 1 tablespoon mafuta omuorivhi 1 garlic clove, minced Munyu uye pepper, kuravira
• Yakagumburwa mbudzi chizi

Mirayiridzo

1. Roast veggies kwemaminitsi makumi maviri pa 350 ° F nemafuta omuorivhi, garlic, munyu, uye pepper.
2. Pamusoro pemhando yaunofarira ye tortilla ine hummus (yakatengwa kuchitoro kana kumba), wedzera mavheji akagochwa uye chizi chembudzi, wozobika kwemaminetsi gumi.
3. Slice uye unakirwe.

5-Minute Turkey, Avocado, uye Hummus Kuputira

Recipe inodiwa neIowa Girl Eats (Anopa 1)

Zvinoshandiswa

• 1 gorosi tortilla
• 2-3 mashupuni tsvuku tsvuku tsvuku
• 3 zvidimbu zvakaderera-sodium dhiri turkey
• 1/4 avocado, yakatswa
• Zvimedu zvezvimedu

Mirayiridzo

1. Paridza tortilla ne hummus, wozoisa pane turkey, avocado, uye pickle zvimedu.
2. Tora, wobva watema.

Pasika & Peas

Recipe inodiwa neRuns For Cookies (Inoshanda 1)

Zvinoshandiswa

• 2 ounces rose-gorosi rotini kana peni
• 2 teaspoon mafuta omuorivhi
• 2-3 clove yegariki, yakagurwa
• 1/2 mukombe pizi dzakaomeswa
• 1 tablespoon Parmesan cheese

Mirayiridzo

1. Bika pasta maererano nepakeji mirayiridzo.
2. Ipo pasita iri kubika, kupisa mafuta pamusoro wepakati moto.
3. Wedzera gariki mumafuta uye gadzira kusvikira gariki yashanduka, uchichenjerera kuti urege kuipisa - dzikisa moto kana zvichidikanwa.
4. Wedzera peas uye gadzira kusvikira wapisa.
5. Bvisa pasta kana yapedza kubika, wobva wawedzera kune peas uye garlic. Kanda kupfeka uye kushumira. (Zvinoenderana: Mashandisiro Emuriwo Akaomeswa Kugadzira Kudya Kugadzirira Kamhepo)

Mexican Koliflower "Rice" Bowl

Recipe nerubatsiro rweSprint 2 iyo Tafura (Inoshumira 1)

Zvinoshandiswa

• 1 duku musoro horifurawa
• 1/2 mhiripiri tsvuku
• 1/2 mukombe bhinzi nhema
• 1/2 mukombe chinanazi, cubed
• 1/4 mukombe tsvuku hanyanisi
• 1/2 avocado, cubed
• 1 karoti, akachekwa
• Cilantro
• Salsa
• Kumini, sinamoni, tsvuku mhiripiri flakes, munyu, uye mhiripiri kuravira

Mirayiridzo

1. Cheka koliflower uye mhiripiri mutsvuku kuita zvidimbu woisa muprosesa yechikafu kana musanganiswa. Dhonza zvidimbu kusvikira zvave kukura uye kuenderana kwemupunga.
2. Tumira "mupunga" mundiro yepakati. Wedzera kuputika kwemvura uye microwave kwemaminetsi matatu kuti upfuure. (BTW, iyi koliflower yakakangwa mupunga wemupunga inoita kuti iwe ukanganwe zvese nezvekutora.)
3. Pamusoro nezvasara uremu-kurasikirwa kwekudya kwemasikati zvigadzirwa uye usasa kumini, sinamoni, tsvuku mhiripiri flakes, uye munyu uye mhiripiri.

Yakanaka Tuna Saladi

Recipe neruremekedzo rweRinotapira Tooth Hupenyu Hupenyu (Inoshumira 1)

Zvinoshandiswa

• 1 inogona tuna mumvura, yakanatswa
• 3-4 mashupuni anotapira anotapira
• 2 tablespoons plain Greek yogurt
• 1 tablespoon uchi wemasitadhi
• Munyu uye pepper
• Optional mix-ins: hanyanisi, makaroti emwana, makomkomere, celery, chibage, cranberries dzakaomeswa, kana mazambiringa akachekwa.

Mirayiridzo

1. Sungai zvese zvinoshandiswa mumudziyo, sanganisai pamwe zvinodiwa zvinoshandiswa.
2. Nakidzwa pamusoro pemubhedha welettuce, mune sangweji kana pita, kana kurongedzerwa nezviyo zvako zvaunofarira zvezviyo.

Burrito Salad

Recipe inodiwa neThe Lean Green Bean (Inoshumira 1)

Zvinoshandiswa

• 1 1/2 makapu lettuce
• 1/2 mukombe brown mupunga, yakabikwa
• 1/3 mukombe bhinzi nhema, yakabikwa
• 1 mukombe miriwo (edza madomasi, tsvuku tsvuku, hanyanisi, kana mbatatisi yakakangwa)
• 2 tablespoons avocado kana guacamole (zvino shandisa zvakasara zvezvibereko mune aya anonaka avocado madhiri!)
• 2 tablespoons salsa
• Fukidza chizi

Mirayiridzo

1. Isa lettuce mundiro huru (kana, kana uchienda-kuenda, chigadziko chekudya-prep)
2. Wedzera mupunga uye bhinzi.
3. Pamusoro nesarudzo yako yemiriwo, pamwe nesalsa uye chizi, kana zvichidikanwa.
4. Idya inotonhora kana microwave kwemasekondi makumi maviri uye ushumire.

Maodzanyemba akadziva kumadokero huku Quinoa

Recipe nerubatsiro rweChikafu uye Kunakidzwa paKumhanya (Inoshumira 4)

Zvinoshandiswa

• 1 tablespoon mafuta omuorivhi
• 1/2 green pepper, yakagurwa
• 1/2 anyanisi, akachekwa
• 1 pound mazamu ehuku asina bone, akabikwa uye akachekwa
• 1 teaspoon cumin
• 1 teaspoon chili poda 1
• 1/4 teaspoon pepper
• 1/8 teaspoon munyu
• 3 makapu quinoa, yakabikwa
• 1 kapu yakajeka Greek yogati
• 1/2 mukombe cilantro
• Salsa uye / kana sriracha muto

Mirayiridzo

1. Sunga miriwo mumafuta emuorivhi kusvikira nyoro.
2. Wedzera zvinonhuwira nehuku kumusanganiswa wemiriwo uye bika kwemaminetsi maviri.
3. Gadzirai quinoa uye musanganiswa wemiriwo, uye simbisai muGreek yogurt.
4. Ita mu cilantro uye kumusoro ne salsa uye / kana sriracha muto.

Turkey Chili Taco Soup

Recipe nerubatsiro rweSkinnytaste (Inoshumira 9)

Zvinoshandiswa

• 1 1/3 pounds 99 muzana yakaonda pasi turkey (ona imwe pasuru yeaya akakwirira-protein pasi turkey dinners)
• 1 hanyanisi yepakati, yakagurwa
• 1 bell pepper, yakagurwa
• 1 10-ounce inogona RO*TEL Madomasi uye Green Chilies
• 15 ounces chibage chemumagaba kana chando, chakanyungudutswa uye chakadirwa
• 1 15-ounce inogona itsvo bhinzi, yakadyiswa
• 18-ounce inogona tomato muto
• 16 ounces yakaderera-mafuta yakadzora bhinzi
• 1 packet yakaderedza sodium taco seasoning
• 2 1/2 makapu mafuta-asina low-sodium huku muto
• Optional: tortilla chips, plain Greek yoghurt, jalapenos, cheese, scallions, hanyanisi, cilantro itsva.

Mirayiridzo

1. Muhari hombe, huturu hwebrown pamoto wepakati, kuputsika nechipunu chehuni painobika. Kana wabikwa, isa hanyanisi uye mhiripiri uye ubike kwemaminetsi 2-3.
2. Wedzera matomatisi, chibage, bhinzi yeitsvo, muto wematomatisi, bhinzi dzakafiritwa, muto wetaco, uye muto wehuku. Uyai kune chemota uye simmer kwemaminitsi gumi nemashanu.
3. Kana uchida, shumira nemachipisi mashoma e tortilla uye zvidhori zvaunofarira zvakadai seyoga yeGreek yogati, jalapenos, shredded cheese, mascallions akachekwa, hanyanisi, kana cilantro yakachekwa. Kudya kwekugadzirira zano: Gadzirira zvasara zvezvikamu zvemunhu zvekudya zvenguva yemberi.

Ongororo ye