Ra'ayoyin Rage Rage nauyi mai sauƙi Abincin da ba Ya ɗanɗana kamar Abincin Abinci

Wadatacce

• Nasihun Rana Nauyi
• Hummus da Gasasshen Veggie Pizza
• Minti 5-Turkiyya, Avocado, da Hummus Wrap
• Taliya & Peas
• Farin kabeji na Meksiko "Rice" Bowl
• Salatin Tuna
• Salatin Burrito
• Kudancin Kudu Chicken Quinoa
• Turkiya Chili Taco Soup
• Bita don

Abin baƙin ciki amma gaskiya: Yawan ban mamaki na salads na gidan abinci yana kunshe a cikin karin adadin kuzari fiye da Big Mac. Duk da haka, ba kwa buƙatar yin yunwa duk rana ko komawa ga kiran mashaya furotin “abincin rana.” Ɗauki 'yan mintoci kaɗan-da mai yawa wahayi daga wasu masu rubutun ra'ayin yanar gizo na abinci-kuma ku yi bulala cikin sauri da sauƙi na asarar nauyi a gida. Kowane ɗayan waɗannan abincin na DIY cinch ne don tattarawa da morewa a ofis (kawai kada ku ci abincin ku na asarar nauyi a teburin ku, don Allah!) Kuma zai taimaka muku adana wasu kuɗi da kalori a lokaci guda.

Nasihun Rana Nauyi

Ga abin da za ku nema a cikin abinci mai gamsarwa amma mai nauyi-nauyi mai nauyi:

• 400-500 adadin kuzari
• 15-20 grams na mai
• 20-30 grams na gina jiki
• 50-60 grams na carbohydrates
• 8+ grams na fiber (mai yiwuwa mafi mahimmancin sashi a cikin abincin ku!)

Hummus da Gasasshen Veggie Pizza

Girke-girke ladabi na The Fitnessista (Yi hidima 1)

Sinadaran

• 1 harsashi tortilla mai laushi
• Hannun kayan lambu da kuka fi so (gwada alayyafo, tumatir, da zucchini)
• Hummus (ba mu Hemp Seed Hummus motsi don haɓaka fiber)
• 1 tablespoon man zaitun 1 tafarnuwa albasa, minced Gishiri da barkono, dandana
• Cikakken cuku akuya

Hanyoyi

1. Gasa kayan lambu na kimanin minti 20 a 350 ° F tare da man zaitun, tafarnuwa, gishiri, da barkono.
2. Sanya nau'in tortilla da kuka fi so tare da hummus (kantin sayar da kaya ko na gida), ƙara gasasshen kayan lambu da wasu cuku na akuya, sannan gasa na mintuna 10.
3. Yanki kuma ku more.

Minti 5-Turkiyya, Avocado, da Hummus Wrap

Recipe ladabi na Iowa Girl Eats (Yana hidima 1)

Sinadaran

• 1 dukan alkama tortilla
• 2-3 cokali na ja barkono hummus
• 3 yanka low-sodium deli turkey
• 1/4 avocado, yankakken
• Yankakken yankakken

Hanyoyi

1. Yada tortilla tare da hummus, sa'an nan kuma shimfiɗa a kan turkey, avocado, da yankakken pickle.
2. Mirgine, sannan yanki.

Taliya & Peas

Recipe ladabi na Runs Don Kukis (Yana hidima 1)

Sinadaran

• 2 ozaji na alkama rotini ko penne
• 2 teaspoons man zaitun
• 2-3 cloves tafarnuwa, minced
• 1/2 kofin daskararre Peas
• 1 tablespoon cakulan Parmesan

Hanyoyi

1. Dafa taliya bisa ga umarnin kunshin.
2. Yayin da taliya ke dafa abinci, zafi mai akan matsakaicin zafi.
3. Ƙara tafarnuwa a mai kuma dafa har sai tafarnuwa ta yi haske, a hankali kada a ƙone ta - rage zafi idan an buƙata.
4. Ƙara Peas kuma dafa har sai ya yi zafi.
5. Zuba taliya idan ta gama dahuwa, sannan ki zuba a cikin wake da tafarnuwa. Jefa gashi da hidima. (Mai Alaƙa: Yadda ake Amfani da Kayan Ganyen Ganyen Ganyen Gurasa don Yin Abinci Ya Shirya Iska)

Farin kabeji na Meksiko "Rice" Bowl

Recipe ladabi na Sprint 2 Teburin (Yana hidima 1)

Sinadaran

• 1 karamin kan farin kabeji
• 1/2 ja barkono
• 1/2 kofin black wake
• 1/2 kofin abarba, cubed
• 1/4 kofin ja albasa
• 1/2 avocado, cubed
• 1 karas, yankakken
• Cilantro
• Salsa
• Cumin, kirfa, ja barkono ja, gishiri, da barkono dandana

Hanyoyi

1. Yanke farin kabeji da barkono ja a cikin guda sannan a sanya a cikin injin sarrafa abinci ko blender. Pulse gutsutsuren har sai sun kasance girman da daidaiton shinkafa.
2. Canja wurin "shinkafa" zuwa matsakaicin kwano. Ƙara fantsama na ruwa da microwave na minti 3 don yin tururi. (BTW, wannan kwanon shinkafa soyayyen farin kabeji zai sa ku manta da komai game da kayan abinci.)
3. Top tare da sauran abubuwan rage cin abinci na abincin rana kuma yayyafa da cumin, kirfa, ja barkono ja, da gishiri da barkono.

Salatin Tuna

Recipe ladabi na Sweet Tooth Sweet Life (Yana hidima 1)

Sinadaran

• 1 iya tuna a cikin ruwa, magudanar ruwa
• 3-4 cokali mai dadi mai dadi
• 2 tablespoons yogurt na Girkanci
• 1 teaspoon zuma mustard
• Gishiri da barkono
• Haɗin haɗin zaɓi: albasa, karas na jarirai, cucumbers, seleri, masara, busasshen cranberries, ko yankakken inabi

Hanyoyi

1. Hada dukkan sinadaran a cikin kwano, hada kayan da ake so.
2. Yi farin ciki a saman gadon latas, a cikin gurasar gurasa ko pita, ko kuma a ɗora tare da abubuwan da kuka fi so.

Salatin Burrito

Recipe ladabi na The Lean Green Bean (Yana hidima 1)

Sinadaran

• 1 1/2 kofin letas
• 1/2 kofin shinkafa launin ruwan kasa, dafa shi
• 1/3 kofin black wake, dafa shi
• 1 kofin kayan lambu (gwada tumatir, jan barkono, albasa, ko gasasshen dankali mai daɗi)
• 2 tablespoons avocado ko guacamole (sa'an nan yi amfani da sauran 'ya'yan itace a cikin wadannan dadi avocado desserts!)
• 2 tablespoons salsa
• Yayyafa cuku

Hanyoyi

1. Sanya latas a cikin babban kwano (ko, idan za a tafi, akwati na dafa abinci)
2. Ƙara shinkafa da wake.
3. Top tare da zabin kayan lambu, da salsa da cuku, idan ana so.
4. Ku ci sanyi ko microwave na daƙiƙa 20 kuma ku yi hidima.

Kudancin Kudu Chicken Quinoa

Recipe ladabi na Abinci da Nishaɗi akan Gudu (Yana hidima 4)

Sinadaran

• 1 teaspoon man zaitun
• 1/2 kore barkono, yankakken
• 1/2 albasa, yankakken
• 1 nono kaji marar kashi, dafa shi da yanka
• 1 teaspoon cumin
• 1 teaspoon barkono barkono 1
• 1/4 teaspoon barkono
• 1/8 teaspoon gishiri
• 3 kofuna waɗanda quinoa, dafa shi
• 1 kofin yoghurt na Girkanci
• 1/2 kofin cilantro
• Salsa da/ko sriracha miya

Hanyoyi

1. Gasa kayan lambu a cikin man zaitun har sai da taushi.
2. Ƙara kayan yaji da kaza zuwa gaurayar kayan lambu kuma dafa don minti 2.
3. Haɗa quinoa da cakuda kayan lambu, sannan ku motsa cikin yogurt na Girka.
4. Dama a cikin cilantro da sama tare da salsa da/ko sriracha miya.

Turkiya Chili Taco Soup

Recipe ladabi na Skinnytaste (Yana hidima 9)

Sinadaran

• 1 1/3 fam kashi 99 cikin dari na turkey ƙasa (ƙira wani ƙarin kunshin don waɗannan abincin abincin turkey mai gina jiki)
• 1 matsakaici albasa, yankakken
• 1 barkono barkono, yankakken
• 1 10-ounce na iya RO *TEL Tumatir da Koren Albasa
• 15 oci gwangwani ko daskararre masara, narke da kuma magudana
• 1 15-oza na iya waken koda, magudanar ruwa
• 1 8-ounce iya tumatir miya
• 16 oci mai ɗanɗano mai soyayyen wake
• Fakiti 1 ya rage kayan abincin sodium taco
• 2 1/2 kofuna waɗanda ba su da low-sodium low broth broth
• ZABI: kwakwalwan tortilla, yogurt na Girkanci, jalapenos, cuku, scallions, albasa, cilantro sabo.

Hanyoyi

1. A cikin babban tukunya, turkey mai launin ruwan kasa akan matsakaici zafi, yana fashewa tare da cokali na katako yayin da yake dafa abinci. Idan ya dahu, sai ki sa albasa da barkono su dahu na tsawon mintuna 2-3.
2. Add tumatir, masara, koda wake, tumatir miya, soyayyen wake, taco seasonings, da kaji broth. Ku zo zuwa tafasa kuma ku dafa don minti 10-15.
3. Idan ana so, kuyi aiki tare da 'yan kwakwalwan tortilla da abubuwan da kuka fi so irin su yogurt Girkanci, jalapenos, cuku mai shredded, yankakken scallions, albasa, ko yankakken cilantro sabo. Shawarwarin shirya abinci: Daskare ragowar abubuwan da aka rage don kowane ɗayan don abinci na gaba.

Bita don