Tenga Kamwe, Idya Kwevhiki!

Zvemukati

• Ongororo ye

NeSvondo mangwanani, kubata kuhope kwako kana kubatana pamubhedha weNetflix marathon kunokwezva zvakanyanya kupfuura kuenda kuchitoro. Asi rwendo rumwe rwekukurumidza harunetse uye rwunotora nguva pane kuyedza kufamba muchikamu chekugadzira uye kuratidza nzira mavhiki akawanda mushure mekushanda. Uye kana iwe ukaenda nehurongwa hwegrocery hwakarongeka uye chirongwa chekudya, haumbofaniri kutarisa mufiriji yako uchishamisika, "Chii chekudya kwemanheru?" kana kuti kutora-outout.

Kuti uone kuti zviri nyore sei-uye zvinonaka uye zvine hutano-zvinogona kuva, shandisa grocery list uye chirongwa chekudya pazasi. Hapana zvekupenga zvigadzirwa kana mapapiro akaomarara pano! Uye kana ukagadzira mabikirwo paunenge uine nguva neSvondo, unogona kukanda pamwe chete zvasara zvevhiki mu maminetsi nekubatanidza chikafu chauinacho nezvasara.

Dzvanya apa kuti uprinte zvinongedzo zvinyorwa, mabikirwo, uye chirongwa chekudya.

Chinyorwa Chekutengesa

1 bunch parsley

1 musoro broccoli

1 musoro cauliflower

2 (10-ounce) masaga saladhi miriwo

1 mbatata

1 avocado

1 ndimu

1 musoro garlic

100% yakazara-gorosi sangweji chingwa

Yese-gorosi pitas

1 kurongedza 6-inch yakazara-gorosi tortilla

Natural almond butter

1 tin anchovies

1 chirongo chakasviba maorivhi

Mbeu dzeFennel

Tsvuku tsvuku

1 gumi nemaviri mazai

1 wedge akwegura Parmesan chizi

Low-fat cheddar cheese

8 isina huni, isina ganda huku mahudyu (anenge 2 mapaundi)

1 homwe (maawa mana) akapfungaira saumoni

Zvinhu zvePantry

Yakareba-tsanga yemupunga brown

Yakakungurutswa oats

1 inogona (3 ounces) yakaderera-mercury tuna

1 inogona (15 ounces) isina-munyu yakawedzerwa chickpeas

Yakadzika-sodium huku muto

Kwete-munyu wakawedzera tomato muto

Salsa

Mazambiringa akaomeswa

Dijon masitadhi

Extra-virgin mafuta omuorivhi

Waini chena vhiniga

Kubika pfapfaidzo

Munyu

Mhiripiri

Shuga

Gadzirira Mapepa

Maitiro eRoma Roast Chicken

Inoshumira: 1 nezvasara

Zvisungo:

2 mashupuni fennel mbeu

1/4 teaspoon tsvuku tsvuku tsvuku

1/2 teaspoon munyu

2 clove gariki, minced

1 tablespoon inowedzera-mhandara mafuta omuorivhi

8 isina bone, zvidya zvehuku zvisina ganda (anenge makirogiramu maviri), akachekwa

Kubika pfapfaidzo

Mafambiro:

1. Preheat oven kusvika kuma 350 degrees.

2. Muhomwe huru yekuvhenganisa, sanganisa mbeu yefennel, tsvuku tsvuku, munyu, gariki, uye mafuta. Wedzera zvidya zvehuku wokanda kuti upfeke zvakanaka. Pfaya pepa rekubikira nepfapfaidzo yekubika isina tsvimbo, woronga huku muchikamu chimwe chete. Gocha kusvikira huku yanyoresa madhigirii 165 pakarepo verenga thermometer, maminetsi makumi maviri nemashanu kusvika makumi matatu.

Zvose-Chinangwa Vinaigrette

Inoita: 1 1/4 makapu

Zvisungo:

1/2 mukombe wakawedzera-mhandara maorivhi omuorivhi

1/4 mukombe waini chena vhiniga

1/4 mukombe mvura

2 tablespoons minced shallot

1 teaspoon Dijon yemasitadhi

1/4 teaspoon munyu

1/8 teaspoon shuga

Mhiripiri

Mafambiro:

Muchirongo chemasoni, sanganisa zvese zvinoshandiswa, uchiwedzera mhiripiri kuravira, uye zunza zvakanaka kuti ubatanidze. Chengetedza mufiriji kusvika kumavhiki maviri. Uyai nekamuri tembiricha musati mazunza uye mushumire pamashandisirwo ega ega.

Muriwo Wakakangwa

Inoshumira: 1 nezvasara

Zvisungo:

1 musoro broccoli, wakaputsika pasi kuita florets

1 musoro cauliflower, yakaputsika kuita florets

1 mbatata inotapira, bvisa kuita zvidimbu 1-inch

1 tablespoon inowedzera-mhandara mafuta omuorivhi

Munyu

Mhiripiri

Mafambiro:

1. Preheat oven kusvika 400 degrees. Mutsara maviri ekubheka mapepa nematehwe kana nonstick aluminium foil.

2. Muhomwe huru yekuvhenganisa, kandira pamwe broccoli, cauliflower, mbatatisi, uye maorivhi (kushanda mumabhata maviri kana zvichidikanwa). Kuravira munyu uye mhiripiri. Gurai musanganiswa pamwe chete pakati pekugadzirira kubika mapepa. Roast kusvika nyoro uye kutanga kuita brown, maminetsi makumi matatu. Rega kupora uye chengetera mumidziyo yakavharwa mufiriji kusvika kwevhiki.

Herbed Brown Rice

Inoita: 4 makapu

Zvisungo:

1 1/2 makapu akareba-zviyo tsvuku mupunga

2 1/3 mukombe mvura

1 teaspoon mafuta omuorivhi

1/4 teaspoon munyu

1/2 mukombe yakatemwa parsley mashizha

Mafambiro:

1. Preheat oven kusvika 375 degrees.

2. Isa mupunga mune 8-ne-8-inch kubika ndiro. Uyai nemvura kumota, uye wedzerai mupunga nemafuta uye munyu. Fukidza zvakasimba nealuminium foil uye gadzira kweawa imwe.

3. Bvisa kubva muchoto uye fambisa muparsley. Rega kutonhorera uye kuchengeta mumidziyo yakavharwa mufiriji kusvika kwevhiki.

7-Mazuva Kudya Chirongwa

Svondo

Kudya kwemangwanani: Yese-gorosi mbiriso ine salsa-yakatswanyika mazai

Lunch:Salad miriwo yakasanganiswa ne3 ounces tuna, 1/4 kapu yeherbed brown mupunga, uye 2 maspunikoni ese-chinangwa vinaigrette

Kudya kwemanheru:Huku yeRoma yakakangwa nemiriwo yakakangwa uye mupunga wakasvibira (Chengetedza zvidya zvitanhatu, makapu matatu mupunga mupunga, uye 3 1/2 makapu yakakangwa miriwo gare gare muvhiki.)

Muvhuro

Kudya kwemangwanani: Oatmeal nemazambiringa akaomeswa uye almond butter

Lunch:Saladi magidhi akasanganiswa ne 1/2 mukombe yakashambidzwa uye yakadururwa chickpeas uye 1 kikapu chese-chinangwa vinaigrette, chakazara mune yakashongedzwa yakazara-gorosi pita

Kudya kwemanheru:Roast yemiriwo frittata: Cheka 1/2 mukombe zvasara miriwo yakakangwa uye fambisa mukati mazai maviri akarohwa. Dururira mune diki nonstick skillet uye gadzira pa 350 madhigirii kusvika agadzika, anenge maminetsi gumi nemaviri.

Chipiri

Kudya kwemangwanani: Yese-gorosi tositi ine 1/8 avocado uye ma2 ounces akaputa saumoni

Lunch:Salad magidhi akasanganiswa ne 1/2 mukombe yakakangwa yakasara yehuku, 1 kiyiyo grated Parmesan chizi, uye 1 kiyipuni zvese-chinangwa vinaigrette

Kudya kwemanheru:Kugocha muriwo quesadilla: Cheka 1/2 kapu yasara miriwo yakakangwa, uye ukanda ne 1 ounce shredded low-fat cheddar. Isa pakati pe 2 tortilla uye ubike mu skillet pamusoro pemhepo inopisa kusvika zvishoma zvishoma kumativi ose maviri. Shumira ne 1/8 mashed avocado uye salsa.

Chitatu

Kudya kwemangwanani: Morning burrito: Mazai akakanyiwa ane salsa uye 1/8 avocado yakaputirwa negorosi rose tortilla.

Lunch:Hummus uye pita: Puree 1/2 kapu yakagezwa uye yakadirwa chickpeas ne 1 teaspoon mafuta omuorivhi, 1 duku clove garlic, uye muto we 1/2 lemon.

Kudya kwemanheru: Itari yehuku muto: Kurudzira 1 yakapwanyika clove gariki, 1/2 mukombe yakadonhedza huku yakasara, 1/2 mukombe wakasara miriwo yakakangwa, uye 1/4 mukombe wakasara mupunga wakasviba mumakapu maviri ezasi-sodium huku muto. Pisa pamusoro pepakati-pasi kupisa kusvikira uchipisa, anenge maminetsi mashanu.

China

Kudya kwemangwanani: Oatmeal nemazambiringa akaomeswa uye almond butter

Lunch:Saladhi miriwo yakakanyiwa ne 1/4 kapu yakagezwa uye yakadonhedzwa chickpeas uye 1 kipunu chese-chinangwa chevinaigrette yakakanyiwa mune inodziya yakazara-gorosi pita.

Kudya kwemanheru:Chicken nemadomasi nemaorivhi: Mune pani yakasungwa, sanganisa 1 teaspoon mafuta omuorivhi, 4 maorivhi matema akachekwa, uye 1 anchovy fillet. Wedzera 1/4 mukombe tomato muto uye 1 yakasara huku chidya, uye gadzira kusvikira wapisa. Pamusoro neparsley yakachekwa.

Chishanu

Kudya kwemangwanani: Yese-gorosi mbiriso ine salsa-yakatswanyika mazai

Lunch:Tora 1/4 mukombe yakashambidzwa uye yakadururwa chickpeas, 1/8 diced avocado, uye 1 kikapu yose-chinangwa vinaigrette, uye ushumire pamusoro pemashizha emashizha.

Kudya kwemanheru:Mucheka weBrown uye yakakangwa yemuriwo casserole: Sungai 1 kapu yakasara yemiriwo yakakangwa, 1 mukombe wakasara mupunga wakasviba, 1 zai, uye 1/4 mukombe parsley muovheni-yakachengeteka skillet. Pamusoro ne 2 tablespoons shredded low-fat cheddar. Bika pamadhigirii mazana matatu nemakumi matatu kusvikira wapisa uye chizi yanyungudika, maminetsi masere kusvika gumi. Chengetedza hafu yekudya kwemasikati mangwana, uye idya hafu nemashizha e saladhi akakandwa nepunipuni 1 yose-chinangwa vinaigrette.

Mugovera

Kudya kwemangwanani: Yese-gorosi tositi ine 1/8 avocado uye ma2 ounces akaputa saumoni

Lunch:Leftover brown mupunga uye yakakangwa yemuriwo casserole

Kudya kwemanheru:Pita pizza: Yakadururwa 1 pita, uye tambanudza chidimbu chetomato muto pamusoro pehafu imwe neimwe. Pamusoro nezvakasara zvakagochwa miriwo, maorivhi akachekwa, uye 2 mashupuni akachekwa Parmesan chizi. Bvisa kusvikira pizza ichipisa uye cheese yakasviba, ingangoita maminetsi maviri.

Ongororo ye