Munyori: Judy Howell
Zuva Rekusika: 25 Chikunguru 2021
Gadziridza Zuva: 19 Chikumi 2024
Anonim
MATCHINGTON MANSION MASKS MALEVOLENT MAELSTROMS
Vhidhiyo: MATCHINGTON MANSION MASKS MALEVOLENT MAELSTROMS

Zvemukati

Kuronga kwekudya kunogona kutaridza sebasa rinotyisa, kunyanya kana iwe uri pabhajeti.

Zvakare, kuuya nezvikafu zvinonaka, zvinovaka muviri, uye zvinechekuita nemwana zvinogona kuita chiito chekuenzanisa.

Zvakangodaro, zvakawanda zvekubika hazvisi zvinongonaka uye zvine hutano kumhuri yese asi zvinogona zvakare kuita kuti vana vako vapinde mukicheni. Zvakare, zvinokwanisika kuita zvese zvaunotenga kamwechete pachinzvimbo chekugara uchienda kuchitoro.

Kubatsira, chinyorwa ichi chinopa 1-vhiki chirongwa chekudya uye yekutenga rondedzero yemhuri ye4 kana kupfuura.

Muvhuro

Kudya kwemangwanani

Mazai sandwiches ane akachekwa maorenji

Zvisungo:

  • 4 mazai (rimwe pasangweji)
  • 4 zviyo zvese zveChirungu muffin
  • Cheddar chizi, yakachekwa kana kupwanywa
  • 1 tomato (slice imwe sandwich)
  • lettuce
  • 2 maranjisi (slice kumusoro uye ushande sedivi)

Mirayiridzo: Bvarura zai rega uye wedzera zvinyoronyoro kune rakazorwa mafuta kana risingabatike pani pamusoro pekupisa mukati. Pheka kusvikira vatsvene vatendeuka opaque. Zvinyoro isa spatula pasi, flip mazai, uye gadzirira imwe miniti kana zvakadaro.


Ipo mazai acho achibika, cheka iwo muffin echiChirungu muhafu uye uaseke kusvikira waonda yegoridhe. Wedzera zai, chizi, nyanya, uye lettuce kune imwe hafu, wozoisa imwe hafu kumusoro uye ushumire.

Zano: Zviri nyore kuwedzera iyi recipe kuti ubudise mamwe servings. Ingo wedzera mamwe mazai uye echirungu muffin pazvinenge zvichidikanwa.

Kwekudya kwemasikati

Letisi inoputirwa nemukaka

Zvisungo:

  • Bibb lettuce
  • 2 bhero mhiripiri, akachekwa
  • matchstick karoti
  • 2 avocado
  • 1 block (350 gramu) yeimwe yakasimba tofu
  • 1 teaspoon yemayonnaise, sriracha, kana mamwe makondomu sezvaunoda
  • 1 mukombe (240 mL) yemukaka wemombe kana mukaka we soy pamunhu

Mirayiridzo: Sanisa iyo tofu, mhiripiri, karoti, uye avocado. Pamusoro peshizha rakakura lettuce, wedzera mayonesi uye mamwe madonhwe. Tevere, wedzera iyo miriwo uye tofu, asi edza kusawedzera zvakawandisa zvigadzirwa kune rimwe nerimwe shizha. Chekupedzisira, simbisa zvakasimba shizha re lettuce nemidziyo mukati.


Ongorora: Kubika iyo tofu inosarudzika. Tofu inogona kudyiwa zvakachengeteka kubva mupakeji. Kana iwe ukasarudza kuibika, iwedzere iyo pani isina mafuta uye furaya kusvikira ndarama shava.

Zano: Kune chiitiko chemhuri chinonakidza, gadzirira zvese zvinoshandiswa uye uzviise mundiro yekushandira. Bvumira nhengo dzemhuri yako kuti dzigadzirire yavo yekumonera. Iwe unogona zvakare kuchinjisa kunze tofu yehuku kana turkey zvimedu.

Snack

Sliced ​​maapuro uye nzungu ruomba

Zvisungo:

  • 4 maapuro, akachekwa
  • 2 mashupuni (32 gramu) epepanut butter pamunhu

Kudya kwemanheru

Rotisserie huku ine miriwo yakakangwa

Zvisungo:

  • chitoro-chakatengwa rotisserie huku
  • Yukon Goridhe mbatatisi, yakagurwa
  • karoti, akachekwa
  • 1 kapu (175 gramu) ye broccoli, yakatemwa
  • 1 hanyanisi, akachekwa
  • 3 tablespoons (45 mL) yemafuta emuorivhi
  • 2 tablespoons (30 mL) yebharisamu vhiniga
  • 1 teaspoon (5 mL) yeDijon masitadhi
  • 2 garlic clove, minced
  • munyu, mhiripiri, uye mhiripiri zvinonaka

Mirayiridzo: Preheat oven kusvika 375 ° F (190 ° C). Muchidimbu, sanganisa mafuta omuorivhi, bharisamu vhiniga, Dijon masitadhi, garlic, nezvinonhuwira. Isa miriwo pani yekubikira uye uidonhedze nemusanganiswa uyu, wozoabika iwo kwemaminitsi makumi mana kana kusvika crispy uye nyoro. Shumira nehuku.


Zano: Refrigerate iyo yakasara yehuku mangwana.

Chipiri

Kudya kwemangwanani

Oatmeal ine michero

Zvisungo:

  • 4 mapakeji epapo eakajeka oatmeal
  • 2 makapu (142 gramu) emabriji echando
  • 3 tablespoons (30 gramu) yembeu yehemp (kusarudza)
  • chitsama chema walnuts (akasarudzika)
  • shuga tsvuku (kuravira)
  • 1 mukombe (240 mL) yemukaka kana mukaka we soy pamunhu

Mirayiridzo: Pheka papo oatmeal muhari hombe uchishandisa mvura kana mukaka sehwaro, uchitevera mapaketi mirairo yezviyero. Nguva pfupi isati yagadzirira, sanganisa mumabriji echando. Shandira ne 1 mukombe (240 mL) yemukaka kana mukaka we soy.

Kwekudya kwemasikati

Chicken sandwiches pamwe nemadomasi muto

Zvisungo:

  • yakasara yehuku (kubva zuva rapfuura) kana yakachekwa nyama yekuku
  • 4 yakazara zviyo chiabatta buns
  • letisi, yakabvaruka
  • 1 madomasi, akachekwa
  • Cheddar chizi
  • mayonnaise, masitadhi, kana zvimwe zvinodzora sezvaunoda
  • 2 tani (gumi maunzi kana 294 mL) yepasi saroma tomato muto

Mirayiridzo: Tevedza madhairekisheni pane muto wemadomasi pasuru, iyo ingangoda stovetop yekubika. Kuti uwedzere puroteni, shandisa mukaka kana mukaka we soy panzvimbo yemvura.

Zano: Iwe unogona kurega nhengo dzemhuri yako dzigadzirire masangweji avo. Kana usina huku yakasara kubva Muvhuro, shandisa sliced ​​huku yekuku panzvimbo.

Snack

Hummus uye akachekwa veggies

Zvisungo:

  • 1 cucumber yeChirungu yakakura, yakatemwa
  • 1 bhero mhiripiri, yakatswa
  • 1 pasuru yehummus

Zano: Kuita kuti vana vako vabatanidzwe, rega ivo vasarudze mhando yemiriwo.

Kudya kwemanheru

Vezvirimwa tacos

Zvisungo:

  • 4-6 yakapfava- kana yakaoma-goko tacos
  • 1 inogona (19 ounces kana 540 gramu) yebhinzi nhema, yakashambidzwa zvakanaka
  • Cheddar chizi, grated
  • 1 madomasi, akachekwa
  • 1 hanyanisi, akachekwa
  • lettuce, shredded
  • salsa
  • kirimu yakasviba
  • taco mwaka

Mirayiridzo: Pheka nyemba nyowani mupani ine mafuta ane taco mwaka. Kuti uwedzere mapuroteni, shandisa yogurt yakajeka yeGreek panzvimbo yekirimu yakasviba.

Chitatu

Kudya kwemangwanani

Cheerios nemichero

Zvisungo:

  • 1 kapu (27 gramu) yetafura Cheerios (kana mhando yakafanana)
  • 1 mukombe (240 mL) yemukaka wemombe kana mukaka we soy
  • 1 bhanana, yakatswa (pamunhu)

Zano: Kunyangwe iwe uchikwanisa kushandisa mamwe marudzi emukaka, soy uye mukaka wemukaka zvine mapuroteni epamusoro.

Kwekudya kwemasikati

Mazai saladhi masangweji ane mazambiringa

Zvisungo:

  • 8 zvidimbu zvechingwa chegorosi chakazara
  • 6 mazai akaomeswa akabikwa
  • 3 tablespoons (45 mL) yechitoro-yakatengwa kana yakagadzirirwa mayonnaise
  • 1-2 mashupuni (5-10 mL) yeDijon masitadhi
  • 4 lettuce mashizha
  • munyu uye mhiripiri kuravira
  • 1 kapu (151 gramu) emazambiringa pamunhu

Mirayiridzo: Bvarura mazai akaomeswa uye ucheke mumakamuri. Muchidimbu chepakati-kati, wedzera mazai, mayonnaise, Dijon masitadhi, munyu, uye mhiripiri. Uchishandisa forogo, sanganisa mazai nema condiments. Gadzira masangweji uchishandisa chingwa chegorosi uye lettuce.

Snack

Mhepo-yakaputika popcorn ine chokoreti yakasviba yakasviba

Zvisungo:

  • 1/2 mukombe (96 gramu) yemapopcorn kernels
  • 1 mukombe (175 gramu) yetema chokoreti machipisi, akanyungudika

Zano: Kana iwe usina muridzi wemhepo, ingo wedzera 2-3 mashupuni (30-45 mL) emuorivhi kana mafuta ekokonati muhari hombe, ipapo mapukisi tsanga. Isa chifukidziro pamusoro uye gadzira kusvikira ingangoita tsanga dzese dzamira kubuda. Ritarise nokungwarira kuti rirege kupisa.

Kudya kwemanheru

Pasita ine tomato muto, pasi turkey, uye mavegi

Zvisungo:

  • 1 package (900 gramu) yemacaroni kana rotini noodles
  • 1 chirongo (15 ounces kana 443 mL) yetomatisi muto
  • 1 bhero bhero mhiripiri, akachekwa
  • 1 hanyanisi, yakatemwa
  • 1 kapu (175 gramu) ye broccoli, yakatemwa
  • 1 pondo (454 gramu) yevhu rakaonda turkey
  • Parmesan cheese, kuravira

Mirayiridzo: Ipo pasita iri kubika, wedzera pasi turkey kune pani hombe uye ubike pamusoro pekupisa kwepakati. Gadzirira miriwo uye wobva wawedzera iwo pani. Dururira mumuto wemadomasi pedyo nekumagumo. Dhonza ma noodles, wedzera muto, uye shumira.

Zano: Gadzira rimwe batch remamwe noodles kana chengetera zvimwe zvekusara mangwana.

China

Kudya kwemangwanani

Yese gorosi bagel ine nzungu ruomba nebhanana

Zvisungo:

  • 4 yakazara gorosi bagels
  • 1-2 mapuniko (16-32 gramu) epepanut butter
  • 4 mabhanana

Zano: Ipa vana vako girazi remukaka wemombe kana mukaka we soy kune mamwe mapuroteni.

Kwekudya kwemasikati

Pasita saladhi

Zvisungo:

  • 4-6 makapu (630-960 gramu) epasta yakabikwa, yasara
  • 1 wepakati mutsvuku hanyanisi, akachekwa
  • 1 Chirungu cucumber, akachekwa
  • 1 kapu (150 gramu) yetamati yetamuri, hafu
  • 1/2 mukombe (73 gramu) yemiorivhi matema, yakasungwa uye nehafu
  • 3 gariki clove, minced
  • 4 ounces (113 gramu) ye feta cheese, yakagumburwa
  • 1/2 mukombe (125 mL) yemafuta emuorivhi
  • 3 tablespoons (45 mL) yewaini tsvuku vhiniga
  • 1/4 teaspoon yepepuru nhema
  • 1/4 teaspoon yemunyu
  • 1 tablespoon (15 mL) orenji kana jisi remoni
  • 1 teaspoon yeuchi
  • tsvuku tsvuku tsvuku (kuravira)

Mirayiridzo: Muchidimbu chepakati, sanganisa mafuta omuorivhi, waini tsvuku vhiniga, orenji kana juimu, huchi, nhema mhiripiri, munyu, uye tsvuku tsvuku tsvuku. Kuisa parutivi. Gadzirira miriwo yakasvibira uye unomumikidza mupasta yakabikwa mundiro huru. Wedzera kupfeka uye fambisa zvakanaka.

Snack

Mazai akabikwa uye tsvimbo dze celery

Zvisungo:

  • 8 mazai akaomeswa
  • tsvimbo yeselery, yakatemwa

Kudya kwemanheru

Homemade burger neFrench fries

Zvisungo:

  • 1 pondo (454 gramu) yemombe pasi
  • 4 hamburger buns
  • 1 package (2.2 mapaundi kana 1 kg) yezvakachekwa french mafry
  • Monterey Jack chizi zvidimbu
  • lettuce mashizha
  • 1 madomasi, akachekwa
  • 1 hanyanisi, yakatswa
  • mapundu akati wandei, akachekwa
  • mayonnaise, masitadhi, kunakidzwa, ketchup, vhiniga, kana zvimwe zvinodzora sezvakada
  • munyu, mhiripiri, nezvimwe zvinonhuwira kuravira

Mirayiridzo: Gadzirirai 4 patties pamwe pasi nenyuchi, munyu, mhiripiri, uye zvimwe zvinonhuwira. Zviise pabheka uye ubike pa425 ° F (218 ° C) kwemaminitsi gumi nemashanu. Gadzirira zvigadzirwa uye uzviise pane yetireyi inoshumira. Pheka maFrench fries zvinoenderana nepakeji mirairo.

Zano: Bvumira vana vako kuti vasarudze yavo yavo toppings uye kupfeka yavo yega burgers.

Chishanu

Kudya kwemangwanani

Cottage cheese ine michero

Zvisungo:

  • 1 mukombe (210 gramu) yekottage chizi pamunhu
  • mastrawberry, akachekwa
  • blueberries
  • kiwi, yakachekwa
  • kudonha huchi (kusarudza)

Zano: Bvumira vana vako kusanganisa uye kuenzanisa chibereko chesarudzo yavo.

Kwekudya kwemasikati

Mini pizzas

Zvisungo:

  • 4 gorosi yakazara yeChirungu muffin
  • 4 tablespoons (60 mL) yetamato muto
  • 16 zvimedu zve pepperoni (kana imwe protein)
  • 1 mukombe (56 gramu) ye shredded cheese
  • 1 tomato, yakatetepa
  • 1/4 yeeiiii, yakatorwa
  • 1 ruoko rwecheche sipinashi

Mirayiridzo: Preheat oven kusvika 375 ° F (190 ° C). Cheka muffin yeChirungu muhafu, wobva wawedzera tomato muto, pepperoni, chizi, tomato, hanyanisi nesipinashi. Bika kwemaminitsi gumi kana kusvika chizi yanyunguduka.

Zano: Kubatanidza vana vako, vatendere kuti vaunganidze yavo pizzas.

Snack

Zvibereko smoothie

Zvisungo:

  • 1-2 makapu (197-394 gramu) yemabriji echando
  • 1 bhanana
  • 1 mukombe (250 mL) yeGreek yogati
  • 1-2 makapu (250-500 mL) emvura
  • 3 tablespoons (30 gramu) yembeu yehemp (kusarudza)

Mirayiridzo: Mune blender, wedzera iyo mvura uye yechiGreek yogati. Tevere, wedzera izvo zvinosara zvinoshandiswa uye sanganisa kusvika pakatsetseka.

Kudya kwemanheru

Tofu inomutsa-fry

Zvisungo:

  • 1 block (350 gramu) yeimwe yakasimba tofu, cubed
  • 2 makapu (185 gramu) yemupunga wepepuru ipapo
  • 2 karoti, akachekwa
  • 1 kapu (175 gramu) ye broccoli, yakatemwa
  • 1 tsvuku tsvuku, yakatswa
  • 1 yero hanyanisi, yakachekwa
  • 1-2 mapuniko (15-30 magiramu) ejiniga nyowani, yakasvuurwa uye yakasungwa
  • 3 clove gariki, minced
  • 1-2 mashupuni (15-30 mL) yeuchi (kana kuravira)
  • 2 tablespoons (30 mL) yepasi sodium soy muto
  • 1/4 mukombe (60 mL) yewaini tsvuku vhiniga kana jisi reorenji
  • 1/4 mukombe (60 ml) yesamefuta mafuta kana mafuta emiriwo

Mirayiridzo: Gadzirira mupunga wakasviba maererano nemirairo yebhokisi. Ipo painenge ichibika, sanisa mavegi uye tofu uye uzviise parutivi. Kugadzira muto, sanganisa ginger, garlic, huchi, soy muto, mafuta, uye waini tsvuku vhiniga kana muto weorenji mune yakasvikika mbiya.

Mune hombe, oil skillet, gadzira iyo tofu kusvika pasvundu yakajeka. Bvisa kubva kupisa uye nzvimbo pane pepa tauro. Wedzera broccoli, mhiripiri, hanyanisi, karoti, uye 1/4 yeiyo inomutsa fry muto kune iyo skillet. Pheka kusvikira nyoro, wobva wawedzera iyo yakabikwa tofu, mupunga, uye sara muto kune skillet.

Zano: Iwe unogona kushandisa chero zvasara miriwo mune inomutsa fry yekudzora chikafu chekudya.

Mugovera

Kudya kwemangwanani

Baked frittata

Zvisungo:

  • 8 mazai
  • 1/2 mukombe (118 mL) yemvura
  • 1 mukombe (175 gramu) ye broccoli
  • 2 makapu (60 gramu) yemwana sipinashi
  • 2 garlic clove, minced
  • 1/2 mukombe (56 gramu) ye shredded cheese
  • 1 teaspoon ye thyme
  • munyu, mhiripiri, uye mhiripiri zvinonaka

Mirayiridzo:

  1. Preheat oven kusvika 400 ° F (200 ° C).
  2. Whisk mazai, mvura, nezvinonhuwira mundiro.
  3. Chiedza mafuta hombe skillet, simbi-yakakangwa pani, kana hovhoni-yakachengeteka pani nekubika kubika.
  4. Ipo ovhiri iri kupisa, sunga ma veggies mu skillet kana pani pamusoro pekupisa kwepakati.
  5. Mushure memaminetsi mashoma, wedzerai musanganiswa wezai pani. Bika kwemaminetsi 1-2 kana kusvika pasi pagadzirwa uye kumusoro kuri kutanga kubuda.
  6. Fwanya grated chizi pamusoro.
  7. Bika iyo muchoto kwemaminitsi 8-10 kana kusvika yapera. Kuti utarise, isa mucheki wekeke kana banga mukatikati meiyo frittata. Kana zai rikaramba richimhanya, siya zvakadaro kwemamwe maminetsi mashoma uye woedzazve.

Kwekudya kwemasikati

Peanut butter uye jelly sandwiches nema strawberries

Zvisungo:

  • 8 zvidimbu zvechingwa chegorosi chakazara
  • 1 tablespoon (15 mL) yepepanut butter kana nati-isina bota
  • 1 tablespoon (15 mL) yejamu
  • 1 kapu (152 gramu) yemastrawberry pamunhu

Snack

Turkey roll-ups

Zvisungo:

  • 8 mini nyoro-ganda matanda
  • 8 zvidimbu zve turkey
  • 2 epakati avocados (kana pasuru yeguacamole)
  • 1 mukombe (56 gramu) ye shredded cheese
  • 1 mukombe (30 gramu) yemwana sipinashi

Mirayiridzo: Isa tortilla makomba akapfava uye nekuparadzira avocado kana guacamole pamusoro. Tevere, wedzera chidimbu chimwe cheteki, mwana sipinashi, uye shredded chizi kune yega tortilla. Rongedza tortilla zvakasimba uye cheka nepakati.

Zano: Kuti uchengetedze iyo-roll-ups kubva pakupunzika, wedzera iro rezino. Ive neshuwa yekubvisa yemazino usati washandira iyo kuvana vadiki.

Kudya kwemanheru

Homemade chili

Zvisungo:

  • 1 pondo (454 gramu) yemombe pasi
  • 1 inogona (19 ounces kana 540 gramu) tsvuku yeitsvo bhinzi, yakashambidzwa
  • 1 inogona (14 ounces kana 400 gramu) yetamate yakabikwa
  • 1 chirongo (15 ounces kana 443 mL) yetomatisi muto
  • 1 yero hanyanisi
  • 2 makapu (475 mL) e low sodium nyama yemukaka
  • 1 tablespoon (15 gramu) yechili poda
  • 1 teaspoon yegoriki poda
  • 1 tablespoon (15 gramu) kumini
  • 1/4 teaspoon yepayenne pepper (kusarudza)
  • munyu uye mhiripiri kuravira
  • shredded cheese (zvingasarudzwa sekunaka)

Mirayiridzo: Muhomwe huru yemuto, sungai hanyanisi mumafuta kusvikira pasanduka. Tevere, wedzera pasi pasi nyama yemombe kuhari, uchityora iyo nehuni yehuni. Pheka kusvikira nyama yasviba. Wedzera zvese zvinonhuwira, tomato muto, matomatisi akapiswa, uye bhinzi dzvuku dzeitsvo.

Tevere, wedzera muto uye uuye nawo mundiro. Deredza tembiricha kune yepakati kupisa uye bika kwemaminitsi makumi matatu. Pamusoro nechizi kana uchida.

Svondo

Brunch

French mbiriso uye michero

Zvisungo:

  • 6-8 mazai
  • 8 zvidimbu zvechingwa chegorosi chakazara
  • 1 teaspoon yesinamoni
  • 1 teaspoon ye nutmeg
  • 1/2 tsp
  • 1 kapu (151 gramu) yemabrackberries kana mahabhurosi, echando kana nyowani
  • maple sirasi (kuravira)

Mirayiridzo: Muhomwe yakakura, whisk mazai, sinamoni, nutmeg, uye vanilla kubvisa kusvikira zvasanganiswa uye zvinoputika. Oiri yakakura skillet ine bhotela kana mafuta uye uuye nayo kune yepakati kupisa. Isa chingwa mumusanganiswa wezai uye pfeka mativi ese. Fry mativi ese echingwa kusvika yendarama brown.

Dzokorora maitiro aya kusvikira chingwa chose chabikwa. Shumira nemichero uye maple syrup.

Zano: Kuti uwane imwe kurapa, kumusoro nekwapurwa kirimu kana shuga yeupfu.

Snack

Cheese, mitswi, uye mazambiringa

Zvisungo:

  • Vashanu vanotsemura zviyo pamunhu
  • 2 ounces (50 gramu) yeCheddar cheese, yakatswa (pamunhu)
  • 1/2 mukombe (50 gramu) emazambiringa

Zano: Makorokoro mazhinji anogadzirwa nehupfu hwakatsetseka, mafuta, uye shuga. Kuti uwane sarudzo ine hutano, sarudza zana muzana ezviyo zvinokanganisa.

Kudya kwemanheru

Quesadillas

Zvisungo:

  • 4 epakati-saizi nyoro-goko matanda
  • 1 pondo (454 gramu) yemazamu ehuku asina bonasi, akachekwa
  • 2 tsvuku bhero mhiripiri, akachekwa
  • 1/2 yeiiiii tsvuku, yakasarudzwa
  • 1 avocado, yakatswa
  • 1 kapu (56 gramu) yeMonterey Jack chizi, yakasungwa
  • 1 mukombe (56 gramu) yeCheddar chizi, yakasungwa
  • 1 package yetaco yekumhanyisa
  • munyu uye mhiripiri kuravira
  • maorivhi, sezvazvinodiwa
  • kirimu yakasviba, sezvazvinodiwa
  • salsa, pazvinenge zvichidiwa

Mirayiridzo: Preheat oven kusvika 375 ° F (190 ° C). Muchikanda chikuru, wedzera mafuta, mhiripiri, uye hanyanisi. Vapike ivo kwemaminitsi mashanu. Wedzerai huku nezvinonhuwira uye fry kusvikira zvanyatsogadzirwa mukati uye goridhe kunze.

Isa gorosi rega rega patirairi yekubheka. Wedzera miriwo yakabikwa uye huku kune rimwe divi rematilla, ipapo kumusoro neavocado uye chizi. Vhura rumwe rutivi rwe tortilla pamusoro. Bika kwemaminitsi gumi kana kusvika bhuru yegoridhe. Shumira nekirimu yakasviba uye salsa.

Zano: Kuti uwane sarudzo yemidziyo, unogona kushandisa bhinzi nhema pane huku.

Rondedzero yekutenga

Iyi inotevera runyorwa inogona kushandiswa seyekutengesa gwara kukubatsira iwe kuunganidza zvekutenga zveiyi 1-vhiki yekudya chirongwa. Ungangoda kugadzirisa zvikamu zvichienderana nesaizi uye zvido zvemhuri yako.

Muriwo nemichero

  • 4 svikiro madomasi
  • 1 pasuru yematamati echerry
  • 1 boka re celery
  • 1 pasuru yemwana sipinashi
  • 1 mukuru musoro weBibb lettuce
  • 2 maranjisi
  • 2 makuru echirungu magaka
  • 1 chihombe che ginger
  • 2 mapakeji emastrawberry
  • 1 pasuru yebhuruu
  • 1 package yemabrackberries
  • 2 kiwis
  • 6 bhero mhiripiri
  • 1 paketi yematchstick karoti
  • 5 avocados
  • 1-2 misoro yebroccoli
  • 7 yero hanyanisi
  • 2 matsvuku eiii
  • 4 mababu egariki
  • 3 makarotsi makuru
  • 1 bhegi reYukon Goridhe mbatatisi
  • 1 bhegi hombe remabriji echando
  • 1 bhanana remabhanana
  • 1 hombe bhegi remazambiringa
  • 1 chirongo chemiorivhi matema
  • 1 jug (makumi matatu nemasere emvura kana 1 litre) yejusi reorenji

Zviyo uye carbs

  • 8 zviyo zvese zveChirungu muffin
  • 4 mapaketi eakajeka, pakarepo oatmeal
  • 1 bhegi rembeu yehemp (kusarudza)
  • Zvingwa zviviri zvegorosi
  • 1 package (900 gramu) yemacaroni kana rotini noodles
  • 1 package yezviyo gorosi bagels
  • 4 yakazara zviyo chiabatta buns
  • 1 package ye hamburger buns
  • 1 package yemupunga wepaka papo
  • 1 pasuru ye mini nyoro tortilla
  • 1 package yepakati-saizi nyoro-ganda matirobhu
  • 1 bhokisi revatakuri vezviyo zvakakwana
  • 6 yakaoma-goko tacos

Dairy

  • Mazana maviri emazai
  • 2 mabhuru (450 magiramu) eCheddar chizi
  • 1.5 marita (6 litita) emukaka wemombe kana wemukaka we soy
  • 4 ounces (113 gramu) ye feta cheese
  • 1 package yeMonterey Jack chisi zvimedu
  • 24 ounces (650 gramu) yekottage cheese
  • 24 ounces (650 gramu) yegreek yogurt

Mapuroteni

  • 2 mabhuroko (500 magiramu) eakawedzera firm tofu
  • 1 chitoro-chakatengwa rotisserie huku
  • 1 inogona (19 ounces kana 540 gramu) yebhinzi nhema
  • 1 inogona (19 ounces kana 540 gramu) yebhinzi tsvuku bhinzi
  • 1 pondo (454 gramu) yepasi turkey
  • 2 pondo (900 gramu) yemombe pasi
  • 1 pondo (450 gramu) yemazamu ehuku asina bonasi
  • 1 pasuru yemhiripiri
  • 1 package yeturkey zvidimbu

Zvomumagaba uye zvakapakurwa zvinhu

  • 2 makani epasi sodiamu madomasi muto
  • 1 inogona (14 ounces kana 400 gramu) yetamate yakabikwa
  • 2 zvirongo (30 ounces kana 890 mL) yetomatisi muto
  • 1 bhegi remadnuts akachekwa (kusarudza)
  • 1 pasuru yehummus
  • 1 bhokisi rekutanga, pachena Cheerios (kana yakafanana mhando)
  • 1/2 mukombe (96 gramu) yemapopcorn kernels
  • 1 mukombe (175 gramu) yetema chokoreti machipisi
  • 1 chirongo chepeanut butter
  • 1 chirongo chejobheri jamu
  • 1 package (2.2 mapaundi kana 1 kg) yezvakachekwa french mafry
  • 2 makapu (500 mL) epasi sodiamu mombe muto

Pantry chikafu

Sezvo zvinhu izvi zvinowanzo kuve zvekudya zvepantry, ungangodaro usina kuda kuzvitenga. Zvakadaro, zviri nani kuti uongorore yako yeplry inventory usati watenga.

  • mafuta omuorivhi
  • bharisamu vhiniga
  • waini tsvuku vhiniga
  • Dijon masitadhi
  • mayonnaise
  • sriracha
  • munyu
  • uchi
  • mhiripiri
  • thyme
  • soy muto
  • sesame mafuta
  • mafuta ekubikisa
  • pepper flakes
  • shuga tsvuku
  • salsa
  • kirimu yakasviba
  • taco mwaka
  • Parmesan cheese
  • magaka
  • chili upfu
  • garlic powder
  • kumini
  • cayenne mhiripiri
  • sinamoni
  • nutmeg
  • vanilla yakabudiswa
  • maple manyuchi

Chinokosha

Kuuya nehurongwa hwekudya hwevhiki hunosangana nezvinodiwa zvemhuri yako yese kunogona kunetsa.

Sezvineiwo, ino 1-vhiki chirongwa chekudya chinopa mhuri yako chikafu chinonaka, chinovaka muviri, uye chevana-chinoshamisira. Shandisa rondedzero yekutenga sereferenzi uye uigadzirise zvinoenderana nezvinodiwa nemhuri yako uye bhajeti. Kana zvichibvira, sanganisira vana vako uye dzimwe nhengo dzemhuri mukubika.

Pakupera kwesvondo, bvunza nhengo dzemhuri yako kuti ndezvipi zvavanofarira zvakanyanya. Iwe unogona kubva wadzokorora runyorwa urwu kana kurushandisa zvakare kweimwe vhiki.

Kudya Kwakanaka Kugadzirira


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