Kwete-Kubika Kudya Kwemasikati Mazano eKudya kwakaderera-Calorie

Zvemukati

• Vegan "Sushi" Rice Bowl
• Mediterranean Protein Plate
• Cashew Club Sandwich
• Chicken uye Avocado Ranch Salad
• Ongororo ye

Kudya kwekugadzirira kunogona kunge iri nguva yekuyamwa, asi aya asina-kubika, akagadzirwa naDawn Jackson Blatner, RDN, zvinoreva kuti maminetsi chete aunofanirwa kuisa mari ndeaya anoshandiswa kukanda zvese mutupperware usati waenda kubasa. Iyo Vegan "Sushi" uye Mediterranean Protein Plate ichadyisa zvishuwo zvako zvezvikafu zvekunze uchiri kuendesa mavhitamini akakosha uye zvinovaka muviri (betcha aisaziva kuti gungwa rinogona kutakura kusvika 9 magiramu emapuroteni!). Uye iwe unozopindwa muropa necashew-butter-slathered sandwich, iyo ine yakawedzera peki yechingwa chakamera. . Mapoka zvinoreva kuti unenge uzere kwemaawa mushure mekuzorora kwemasikati.

Vegan "Sushi" Rice Bowl

Mifananidzo ye Corbis

Mundiro kana mudziyo wekuenda, wedzera 1/2 kapu yakabikwa mupunga. Pamusoro ne 1/2 mukombe shelled, yakabikwa edamame; 1/2 mukombe shredded karoti; 1/2 kapu yakagurwa cucumber; 1/4 avocado, akachekwa; 1/2 pepa nori marungwa egungwa, akacheka kuita zvidimbu; uye maspuni 2 e sesame. Muchikamu chiduku whisk, pamwe chete 2 maspuniki jisi reoranjisi uye 2 mashupuni ane gluten-isina soy muto. Drizzle muto pane mupunga mbiya.

Mediterranean Protein Plate

Mifananidzo ye Corbis

Mune mudziyo wekuenda kana mundiro, isa 1 1/2-ounce cube Feta, 1/2 inogona (2 ounces) tuna mumafuta emuorivhi, gumi nemaviri asina guten-isina brown mupunga mapundu, 1 mukombe cucumber zvimedu, uye maorivhi masere . (Unoda zvimwe? 5 Inonaka Nzira dzekutevera Mediterranean Diet.)

Cashew Club Sandwich

Mifananidzo ye Corbis

Kamura 1 1/2 maspuni ecashew butter pakati pezvimedu zviviri zvakamera chingwa chakazara chezviyo uye chakapararira zvakafanana. Kune imwe chidimbu, wedzera 1/2 mukombe shredded karoti. Kune chimwe chidimbu, wedzera 2 radishes, yakatetepa uye 1/2 mukombe sipinashi. Vhura sandwich, slice, uye ushumire ne 1/2 mukombe mazambiringa. (Cashew butter?! Paridza Rudo uye wedzera horizons yako nut butter zvakanyanya.

Chicken uye Avocado Ranch Salad

Mifananidzo ye Corbis

Kune ndiro yepakati kana yekuenda, wedzera makapu maviri akachekwa romaine lettuce, 1/2 mukombe shredded makarotsi, 1/2 mukombe wakachekwa tsvuku bhero pepper, 1/2 mukombe yechando uye yakanyungudutswa tsanga dzezviyo, uye ma ounces matatu akachekwa uye akachekwa huku zamu. Muchidimbu chidiki, pusha 1/4 avocado ne 1 1/2 mashupuni echirugu ekupfeka. Wedzera kupfeka ku saladhi uye kukanda.

Ongororo ye