Mawallafi: Judy Howell
Ranar Halitta: 25 Yuli 2021
Sabuntawa: 19 Yuni 2024
Anonim
Tsarin Abinci na Mako 1 da Lissafin Ciniki don Iyalanku na 4 (ko Moreari!) - Abinci Mai Gina Jiki
Tsarin Abinci na Mako 1 da Lissafin Ciniki don Iyalanku na 4 (ko Moreari!) - Abinci Mai Gina Jiki

Wadatacce

Tsarin abinci na iya zama kamar aiki mai ban tsoro, musamman lokacin da kake cikin kasafin kuɗi.

Abin da ya fi haka, fitowa da abinci mai daɗi, mai gina jiki, da abinci na yara zai iya zama aikin daidaitawa.

Duk da haka, yawancin girke-girke ba kawai mai raɗaɗi ba ne da wadataccen abinci ga ɗaukacin iyalin amma kuma yana iya sa yaranku shiga cikin ɗakin girki. Bugu da ƙari, yana yiwuwa a yi duk siyayya a lokaci ɗaya maimakon ci gaba da fita zuwa shagon koyaushe.

Don taimakawa, wannan labarin yana ba da tsarin abinci na sati 1 da jerin cin kasuwa don dangi na 4 ko fiye.

Litinin

Karin kumallo

Sandwiches na kwai tare da yankakken lemu

Sinadaran:

  • Qwai 4 (daya a sandwich)
  • 4 hatsi cikakke na Turanci
  • Chisdar cuku, yankakken ko yankakke
  • 1 tumatir (yanki guda da sandwich)
  • latas
  • Lemu 2 (yanki sama da zama gefe)

Umarnin: Tsaga kowace kwai kiyi a hankali ki saka mai a kwanon mai mai ko mai zafi. Yi girki har sai fararen sun juya baya. A hankali sanya spatula a ƙasa, juye ƙwai, kuma dafa wani minti ko makamancin haka.


Yayin da kwai ke dafa abinci, yanke muffins din Ingilishi a rabi sannan a gasa su har sai da launin ruwan kasa. Theara ƙwai, cuku, tumatir, da latas a ɗaya rabin, sa'annan a ɗaura ɗayan rabin a kai sannan a yi hidimar.

Tukwici: Yana da sauƙi a faɗaɗa wannan girke-girke don samar da ƙarin sabis. Kawai ƙara ƙarin ƙwai da muffins na Ingilishi kamar yadda ake buƙata.

Abincin rana

Letas ya kunshi madara

Sinadaran:

  • Bibb
  • 2 barkono mai kararrawa, a yanka
  • karas na ashana
  • 2 avocados
  • Toshe 1 (gram 350) na ingantaccen tofu
  • 1 teaspoon na mayonnaise, sriracha, ko wasu kayan ƙanshi kamar yadda ake so
  • Kofi 1 (240 mL) na madarar shanu ko madarar waken soya a kowane mutum

Umarnin: Yanke tofu, barkono, karas, da avocado. A kan babban ganyen latas, ƙara mayonnaise da sauran kayan ƙanshi. Na gaba, ƙara kayan lambu da tofu, kodayake ƙoƙari kada ku ƙara abubuwa da yawa a kowane ganye. A ƙarshe, kaɗa ganyen latas ɗin tare da abubuwan da ke ciki.


Lura: Cooking tofu na zabi ne. Ana iya cin Tofu lafiya daga kunshin. Idan kin zabi ki dafa shi, sai ki zuba shi a kaskon mai mai mai kadan ki soya shi har sai ya zama ruwan kasa ya zama ruwan kasa.

Tukwici: Don taron iyali mai nishaɗi, shirya duk abubuwan haɗin kuma sanya su akan kwanon cin abinci. Bada yan uwanka damar shirya nasu. Hakanan zaka iya musayar tofu don yanka kaza ko turkey.

Abun ciye-ciye

Apples da aka yanka da man gyada

Sinadaran:

  • 4 apples, yanka
  • Cokali 2 (gram 32) na man gyada a kowane mutum

Abincin dare

Rotisserie kaji da gasasshen kayan lambu

Sinadaran:

  • kantin sayar da romisserie mai kaza
  • Yukon Zinariya dankali, yankakken
  • karas, yankakken
  • 1 kofin (gram 175) na broccoli, yankakken
  • 1 albasa, diced
  • Cokali 3 (45 ml) na man zaitun
  • Cokali 2 (30 ml) na ruwan balsamic
  • 1 teaspoon (5 ml) na Dijon mustard
  • 2 tafarnuwa, nikakken
  • gishiri, barkono, da barkono flakes dan dandana

Umarnin: Yi zafi a cikin tanda zuwa 375 ° F (190 ° C). A cikin kwano, hada man zaitun, ruwan balsamic, Dijon mustard, tafarnuwa, da kayan ƙamshi. Sanya kayan lambu a kan kwanon burodi sannan a diga su da wannan hadin, sannan sai a gasu na tsawon mintina 40 ko kuma har sai sun yi laushi da taushi. Ku bauta wa tare da kaza


Tukwici: Ragowar kajin da ya rage na gobe.

Talata

Karin kumallo

Oatmeal tare da 'ya'yan itace

Sinadaran:

  • 4 fakiti nan take na farar oatmeal
  • Kofuna 2 (gram 142) na daskararren berries
  • Cokali 3 (gram 30) na tsaba (zaɓi)
  • dintsi na yankakkun goro (na zabi)
  • brown sugar (dandana)
  • Kofi 1 (240 mL) na madara ko madarar waken soya a kowane mutum

Umarnin: Cook da hatsi nan take a cikin babban tukunya ta amfani da ruwa ko madara azaman tushe, ana bin umarnin fakiti don auna. Kafin ya shirya, haɗuwa a cikin daskararren 'ya'yan itace. Yi aiki tare da kofi 1 (240 mL) na madara ko madara waken soya.

Abincin rana

Gurasar kaza tare da miyar tumatir

Sinadaran:

  • ragowar kaza (tun daga ranar da ta gabata) ko kuma kaza da aka dafa
  • 4 dukkan hatsi ciabatta buns
  • letas, yage
  • 1 tumatir, yanka
  • Cheddar cuku
  • mayonnaise, mustard, ko wasu kayan ƙanshi kamar yadda ake so
  • Gwangwani 2 (oci 10 ko 294 ml) na ƙaramin sodium ɗin tumatir maraɗa

Umarnin: Bi kwatance kan kunshin miyar tumatir, wanda na iya buƙatar dafa abinci a cikin murhu. Don ƙarin furotin, yi amfani da madara ko madara waken soya maimakon ruwa.

Tukwici: Kuna iya barin familyan uwan ​​ku suyi sandwiche nasu. Idan bakada ragowar kajin daga ranar litinin, yi amfani da yankakken kaza a maimakon.

Abun ciye-ciye

Hummus da yankakken kayan lambu

Sinadaran:

  • 1 babban kokwamba na Ingilishi, yankakken
  • 1 barkono kararrawa, yanka
  • 1 kunshin hummus

Tukwici: Don sa yaranku su shiga, bar su su zaɓi nau'in kayan lambu.

Abincin dare

Ganyen ganyayyaki

Sinadaran:

  • 4-6 taushi-ko tacos-tacos mai wuya
  • 1 na iya (awo 19 ko gram 540) na wake baƙi, an tsabtace shi da kyau
  • Cheddar cuku, grated
  • 1 tumatir, diced
  • 1 albasa, diced
  • latas, yankakke
  • salsa
  • Kirim mai tsami
  • taco kayan yaji

Umarnin: Cook da wake baƙi a cikin kwanon rufi mai ƙanshi mai sauƙi tare da kayan ƙanshi na taco. Don ƙarin furotin, yi amfani da yogurt na Girkanci mai laushi maimakon kirim mai tsami.

Laraba

Karin kumallo

Cheerios tare da 'ya'yan itace

Sinadaran:

  • Kofi 1 (gram 27) na fili Cheerios (ko alama iri ɗaya)
  • Kofi 1 (240 mL) na madarar shanu ko madarar waken soya
  • Ayaba 1, yanka (kowane mutum)

Tukwici: Yayinda zaku iya amfani da wasu nau'ikan madara, waken soya da madara mai madara suna da mafi girman furotin.

Abincin rana

Sandwiches na salatin kwai da inabi

Sinadaran:

  • 8 yankakken gurasar alkama
  • 6 dafaffen kwai
  • Cokali 3 (45 ml) na siye da aka siya ko mayonnaise na gida
  • 1-2 teaspoons (5-10 mL) na Dijon mustard
  • 4 ganyen latas
  • gishiri da barkono ku dandana
  • Kofi 1 (gram 151) na inabi a kowane mutum

Umarnin: Bare eggsanyen da aka dahu da yawa sannan a yanka su kashi huɗu. A cikin kwano mai matsakaici, ƙara ƙwai, mayonnaise, Dijon mustard, gishiri, da barkono. Yin amfani da cokali mai yatsa, haɗa ƙwai da kayan ƙanshi. Yi sandwiches ta amfani da dukan buhunan alkama da latas.

Abun ciye-ciye

Gwanin da aka buga da iska tare da cakulan cakulan

Sinadaran:

  • 1/2 kofin (gram 96) na kulilan popcorn
  • Kofi 1 (gram 175) na cakulan cakulan, narke

Tukwici: Idan baku mallaki makamin sararin sama ba, a sauƙaƙa ƙara tablespoons 2-3 (30-445 mL) na zaitun ko man kwakwa a babban tukunya, sannan kernel popcorn. Sanya murfi a saman kuma dafa har sai kusan dukkanin kwayayen sun daina fitowa. Kalli shi a hankali don kaucewa ƙonawa.

Abincin dare

Taliya tare da miyar tumatir, turkey na ƙasa, da kayan lambu

Sinadaran:

  • Kunshin 1 (gram 900) na macaroni ko noodles na rotini
  • 1 kwalba (awo 15 ko 443 ml) na tumatir miya
  • 1 kore barkono kararrawa, yankakken
  • 1 albasa, yankakken
  • 1 kofin (gram 175) na broccoli, yankakken
  • Farar 1 (gram 454) na turkey ƙasa
  • Parmesan cuku, ku dandana

Umarnin: Yayin da taliya ke dahuwa, ƙara turkey ƙasa a babban kwanon rufi sai a dafa shi a kan wuta mara wuta. Shirya kayan lambu kuma ƙara su a cikin kwanon rufi. Zuba cikin tumatir miya a kusa da ƙarshen. Lambatu da taliya, ƙara miya, da kuma bauta.

Tukwici: Anara ƙarin taliya na taliya ko adana ƙarin abubuwan da suka rage gobe.

Alhamis

Karin kumallo

Buhun alkama duka tare da man gyada da ayaba

Sinadaran:

  • 4 buhunhun alkama duka
  • 1-2 tablespoons (16-32 grams) na man gyada
  • 4 ayaba

Tukwici: Ka ba yaranka gilashin madarar shanu ko madarar waken soya don ƙarin furotin.

Abincin rana

Salatin taliya

Sinadaran:

  • Kofuna 4-6 (gram 630-960) na dafa, taliya da aka rage
  • 1 matsakaici ja albasa, yankakken
  • 1 Turanci kokwamba, yankakken
  • Kofi 1 (gram 150) na tumatir ceri, rabi
  • 1/2 kofin (gram 73) na baitul zaitun, an tafasa kuma an rage shi
  • 3 tafarnuwa, nikakken
  • Oza 4 (gram 113) na cuku, ya rube
  • 1/2 kofin (125 mL) na man zaitun
  • 3 tablespoons (45 ml) na jan giya mai ruwan inabi
  • 1/4 teaspoon na barkono baƙi
  • 1/4 teaspoon na gishiri
  • 1 tablespoon (15 ml) lemun tsami ko ruwan lemon tsami
  • 1 teaspoon na zuma
  • jajayen barkono ja (dandana)

Umarnin: A matsakaiciyar kwano, hada man zaitun, ruwan inabi ja, ruwan lemu ko lemon tsami, zuma, barkono baƙi, gishiri, da jajayen ɗanyun barkono. Sanya gefe. Shirya kayan lambu danye kuma sa su a cikin dafaffiyar taliya a cikin babban kwano. Add miya da motsa su sosai.

Abun ciye-ciye

Boiled qwai da seleri sandunansu

Sinadaran:

  • 8 dafaffen kwai
  • seleri sandunansu, yankakken

Abincin dare

Burgers na gida tare da soyayyen faransa

Sinadaran:

  • 1 laban (gram 454) na naman sa
  • 4 hamburger buns
  • Kunshin 1 (fam 2.2 ko kilogiram 1) na yankakken dankalin turawa
  • Monterey Jack cuku yanka
  • ganyen latas
  • 1 tumatir, yanka
  • Albasa 1, yanka
  • da yawa pickles, yanka
  • mayonnaise, mustard, relish, ketchup, vinegar, ko sauran kayan ƙanshi kamar yadda ake so
  • gishiri, barkono, da sauran kayan yaji don dandano

Umarnin: Shirya patties 4 tare da naman sa, gishiri, barkono, da sauran kayan ƙamshi. Sanya su a jikin burodin gasa su a 425 ° F (218 ° C) na mintina 15. Shirya kayan kwalliyar kuma sanya su akan tire. Cook da soyayyen dankalin turawa bisa ga umarnin kunshin.

Tukwici: Bada 'ya'yanku damar zaɓan nasu abubuwan da zasu sanya nasu burgers.

Juma'a

Karin kumallo

Cuku gida tare da 'ya'yan itace

Sinadaran:

  • Kofi 1 (gram 210) na cuku cuku a kowane mutum
  • strawberries, yanka
  • shudawa
  • kiwi, yanka
  • digon zuma (na zabi)

Tukwici: Bada 'ya'yanku damar haɗuwa da dacewa da' ya'yan itacen da suka zaɓa.

Abincin rana

Mini pizzas

Sinadaran:

  • 4 cikakkun alkama muffins na Turanci
  • Tablespoons 4 (60 ml) na tumatir miya
  • Yanka 16 na pepperoni (ko wani furotin)
  • 1 kofin (gram 56) na cuku cuku
  • 1 tumatir, yankakken yanka
  • 1/4 na albasa, diced
  • 1 hannu na alayyahu

Umarnin: Yi zafi a cikin tanda zuwa 375 ° F (190 ° C). Yanke muffins din Ingilishi a rabi, sa'annan a saka kayan miya na tumatir, barkono, cuku, tumatir, albasa, da alayyahu. Gasa na minti 10 ko har sai cuku ya narke.

Tukwici: Don sa yaranku, ba su damar tattara pizza na kansu.

Abun ciye-ciye

'Ya'yan itace mai laushi

Sinadaran:

  • 1-2 kofuna (197-394 grams) na daskararre berries
  • Ayaba 1
  • Kofi 1 (250 mL) na yogurt na Girka
  • 1-2 kofuna (250-500 ml) na ruwa
  • Cokali 3 (gram 30) na tsaba (zaɓi)

Umarnin: A cikin abin haɗawa, ƙara ruwa da yogurt na Girka. Na gaba, ƙara sauran sinadaran kuma haɗuwa har sai da santsi.

Abincin dare

Tofu dama-soya

Sinadaran:

  • Toshe 1 (gram 350) na tsayayyen tofu, mai cubed
  • Kofuna 2 (gram 185) na shinkafar shinkafa nan take
  • 2 karas, yankakken
  • 1 kofin (gram 175) na broccoli, yankakken
  • 1 barkono ja, yanka
  • 1 albasa mai launin rawaya, diced
  • 1-2 tablespoons (15-30 grams) na ginger na sabo, bawo da nikakken
  • 3 tafarnuwa tafarnuwa, nikakken
  • 1-2 tablespoons (15-30 ml) na zuma (ko dandana)
  • 2 tablespoons (30 ml) na ƙaramin sodium soya sauce
  • 1/4 kofin (60 ml) na ruwan inabi mai ruwan jan ko ruwan lemu
  • 1/4 kofin (60 ml) na sesame ko man kayan lambu

Umarnin: Shirya shinkafar ruwan kasa bisa umarnin kwalin. Yayin da yake dahuwa, a yanka kayan marmari da tofu a ajiye a gefe. Don yin miya, hada ginger, tafarnuwa, zuma, waken soya, mai, da ruwan inabi ja ko ruwan 'ya'yan lemu a cikin kwano mai matsakaici.

A cikin babban, gwanon mai, dafa tofu har sai da launin ruwan kasa mai haske. Cire daga zafi kuma sanya akan tawul ɗin takarda. Theara broccoli, barkono, albasa, karas, da 1/4 na soyayyen miya a cikin skillet. A dafa shi har sai mai daɗi, sannan a daɗa tofu da shinkafa, da sauran miya a cikin gwanin.

Tukwici: Kuna iya amfani da duk wani abin da ya rage a cikin soya don rage ɓarnar abinci.

Asabar

Karin kumallo

Gasa frittata

Sinadaran:

  • 8 qwai
  • 1/2 kofin (118 ml) na ruwa
  • 1 kofin (gram 175) na broccoli
  • Kofuna 2 (gram 60) na alayyahu na yara
  • 2 tafarnuwa, nikakken
  • 1/2 kofin (gram 56) na cuku cuku
  • 1 teaspoon na thyme
  • gishiri, barkono, da barkono flakes dan dandana

Umarnin:

  1. Yi amfani da tanda zuwa 400 ° F (200 ° C).
  2. Whish kwai, ruwa, da kayan kamshi a kwano.
  3. An wuta da wuta babban skillet, da kwanon ƙarfe-baƙin ƙarfe, ko kwanon rufi mai kariya na tanda tare da feshi dahuwa.
  4. Yayin da murhun ke cin zafi, saut veggies a skillet ko kwanon rufi akan matsakaicin wuta.
  5. Bayan 'yan mintoci kaɗan, ƙara cakuda kwan a cikin kwanon rufi. Cook na mintina 1-2 ko har sai kasan ya dahu sannan saman ya fara kumfa.
  6. Yayyafa cuku cuku a saman.
  7. Gasa shi a cikin tanda na minti 8-10 ko har sai an gama. Don bincika, sanya mai gwada kek ko wuka a tsakiyar frittata. Idan kwan ya ci gaba da gudu, bar shi na wasu 'yan mintoci kaɗan kuma sake gwadawa.

Abincin rana

Gwanon gyada da sandar sandar jelly tare da strawberries

Sinadaran:

  • 8 yankakken gurasar alkama
  • Cokali 1 (15 mL) na man gyada ko kuma man da ba shi da goro
  • 1 tablespoon (15 ml) na jam
  • Kofi 1 (gram 152) na strawberries kowane mutum

Abun ciye-ciye

Tur-birgima

Sinadaran:

  • 8 mini tortillas mai laushi mai laushi
  • 8 yanka turkey
  • 2 matsakaici avocados (ko kunshin guacamole)
  • 1 kofin (gram 56) na cuku cuku
  • 1 kofin (gram 30) na alayyafo na yara

Umarnin: Sanya kwalliyar tortilla a shimfida kuma a baza avocado ko guacamole a saman. Na gaba, ƙara yanki guda na turkey, alayyafo na yara, da kuma cukakkun cuku a kowane nau'in abincin. Yi birgima da nikakken sosai a yanka a rabi.

Tukwici: Don kiyaye jerin sunayen daga faɗuwa, ƙara ɗan goge haƙori. Tabbatar cire abun goge baki kafin a bawa kananan yara.

Abincin dare

Chili na gida

Sinadaran:

  • 1 laban (gram 454) na naman sa
  • 1 iya (ounce 19 ko gram 540) wake ja na ja, an wanke shi
  • 1 gwangwani (oci 14 ko gram 400) na stewed tumatir
  • 1 kwalba (awo 15 ko 443 ml) na tumatir miya
  • 1 albasa mai launin rawaya
  • Kofuna 2 (475 ml) na ƙaramin naman sa naman alade
  • Cokali 1 (gram 15) na garin barkono
  • 1 teaspoon na tafarnuwa foda
  • Cokali 1 (gram 15) cumin
  • 1/4 teaspoon na barkono kayen (na zaɓi)
  • gishiri da barkono ku dandana
  • shredded cuku (tilas a matsayin ado)

Umarnin: A cikin babban tukunyar miyan, saukata albasa a cikin mai har sai ya zama mai haske. Na gaba, ƙara naman naman sa a tukunyar, fasa shi da cokali na katako. Cook har sai naman ya yi launin ruwan kasa. Allara dukkan kayan ƙanshi, miyar tumatir, stewed tumatir, da jan wake wake.

Na gaba, ƙara broth kuma kawo shi a cikin kwano. Rage zafin jiki zuwa matsakaici zafi kuma dafa tsawon minti 30. Top tare da cuku idan ana so.

Lahadi

Brunch

Abincin Faransa da ‘ya’yan itace

Sinadaran:

  • Kwai 6-8
  • 8 yankakken gurasar alkama
  • 1 teaspoon na kirfa
  • 1 teaspoon na nutmeg
  • 1/2 teaspoon na cire vanilla
  • Kofi 1 (gram 151) na baƙar fata ko strawberries, mai daskarewa ko sabo
  • Maple syrup (dandana)

Umarnin: A cikin babban kwano, kwasfa ƙwai, kirfa, nutmeg, da cirewar vanilla har sai sun haɗu kuma sun yi laushi. Mai babban skillet tare da man shanu ko mai kuma kawo shi zuwa matsakaici zafi. Sanya burodin a cikin ruwan kwai kuma a rufe kowane gefe. Toya duka bangarorin gurasar har sai da launin ruwan kasa.

Maimaita wannan aikin har sai an dafa duka burodin. Ku bauta wa tare da 'ya'yan itace da maple syrup.

Tukwici: Don ƙarin magani, kai tare da kirim mai tsami ko sukari foda.

Abun ciye-ciye

Cuku, danye, da inabi

Sinadaran:

  • 5 dukkan hatsin hatsi ga mutum ɗaya
  • 2 oce (gram 50) na cuku, yanka (kowane mutum)
  • 1/2 kofin (gram 50) na inabi

Tukwici: Mutane da yawa masu fasa suna yinsu ne da ingantaccen fulawa, mai, da sukari. Don zaɓin mafi koshin lafiya, zaɓi 100% cikakkun masu nika.

Abincin dare

Tambaya

Sinadaran:

  • 4 matsakaiciyar sikeli mai taushi
  • 1 laban (gram 454) na naman kaza mara ƙashi, yankakke
  • 2 barkono barkono mai ja, yankakke
  • 1/2 na albasa ja, yankakken
  • 1 avocado, yankakken
  • Kofi 1 (gram 56) na cuku na Monterey Jack, yankakke
  • Kofi 1 (gram 56) na cuku, ya yanyanka
  • Kunshin 1 na kayan yaji na taco
  • gishiri da barkono ku dandana
  • man zaitun, kamar yadda ake bukata
  • kirim mai tsami, kamar yadda ake bukata
  • salsa, kamar yadda ake bukata

Umarnin: Yi zafi a cikin tanda zuwa 375 ° F (190 ° C). A cikin babban gwanin, ƙara man, barkono, da albasa. Cook su na kimanin minti 5. Theara kaza da kayan yaji ki soya har sai ya dahu sosai da zinariya a waje.

Sanya kowane kwalliyar tortilla akan tire. Theara dafaffun kayan lambu da kaza a gefe ɗaya na tortillas, sannan a saman da avocado da cuku. Ninka ɗayan gefen sandar akan. Gasa na minti 10 ko har sai da zinariya launin ruwan kasa. Yi aiki tare da kirim mai tsami da salsa.

Tukwici: Don zaɓin mai cin ganyayyaki, zaku iya amfani da baƙar fata maimakon kaza.

Jerin siyayya

Za'a iya amfani da jerin masu zuwa azaman jagorar cin kasuwa don taimaka muku tattara kayan abinci don wannan shirin abincin sati 1. Kila iya buƙatar daidaita rabo gwargwadon girman da bukatun iyalanka.

Kayan lambu da ‘ya’yan itace

  • 4 tumatir matsakaici
  • 1 kunshin ceri tumatir
  • 1 gungu na seleri
  • Kunshin 1 na alayyafo na yara
  • 1 babban shugaban letas na Bibb
  • Lemu 2
  • 2 manyan kukumba na Ingilishi
  • 1 babban ginger
  • 2 fakiti na strawberries
  • Kunshin 1 na blueberries
  • Kunshin 1 na baƙar fata
  • 2 kiwi
  • 6 barkono barkono
  • 1 fakitin karas na ashana
  • 5 avocados
  • 1-2 shugabannin broccoli
  • 7 albasarta rawaya
  • 2 albasa ja
  • 4 kwararan fitila na tafarnuwa
  • 3 manyan karas
  • Buhun 1 na Yukon dankalin Zinare
  • 1 babban jaka na daskararre berries
  • 1 tarin ayaba
  • 1 babban buhunan inabi
  • 1 kwalba na baitul zaitun
  • Jug 1 (owan ruwa 33 ko lita 1) na ruwan lemu

Hatsi da carbi

  • 8 cikakkun hatsi muffins na Ingilishi
  • Fakiti 4 na fili, oatmeal nan take
  • 1 jaka na 'ya'yan hatsi (na zaɓi)
  • Gurasa 2 na gurasar alkama
  • Kunshin 1 (gram 900) na macaroni ko noodles na rotini
  • Kunshin 1 na buhunan alkama duka
  • 4 dukkan hatsi ciabatta buns
  • Kunshin 1 na hamburger buns
  • Kunshin 1 na shinkafar ruwan kasa nan take
  • Kunshin 1 na mini ɗan ƙaramin tortillas
  • Kunshin 1 na matsakaiciyar sikeli mai taushi
  • Kwalin 1 na hatsin hatsi
  • 6 tacos-wuya tacos

Madara

  • 2 dozin kwai
  • Tubalan 2 (gram 450) na cuku
  • Galan 1.5 (lita 6) na madarar shanu ko waken soya
  • 4 oza (gram 113) na cuku mai tsami
  • Kunshin 1 na yanka cuku na Monterey Jack
  • Oza 24 (gram 650) na cuku
  • Oza 24 (gram 650) na yogurt Girka

Sunadarai

  • Tubalan 2 (gram 500) na ingantaccen tofu
  • 1 kantin sayar da kaji wanda aka siyo
  • 1 gwangwani (oran 19 ko gram 540) na baƙin wake
  • 1 gwangwani (awo 19 ko gram 540) na wake wake ja
  • 1 laban (gram 454) na turkey na ƙasa
  • Fans 2 (gram 900) na naman sa
  • Fam 1 (gram 450) na nonon kaza mara ƙashi
  • Kunshin 1 na pepperoni yanka
  • Kunshin 1 na yankakken turkey

Abubuwan gwangwani da na fakiti

  • Gwangwani 2 na miyan tumatir mai ƙaran sodium
  • 1 gwangwani (oci 14 ko gram 400) na stewed tumatir
  • Kwalba 2 (oza 30 ko 890 ml) na tumatir miya
  • 1 jakar yankakken goro (na zabi)
  • 1 kunshin hummus
  • 1 kwalin asali, a fili Cheerios (ko irinsa)
  • 1/2 kofin (gram 96) na kulilan popcorn
  • Kofi 1 (gram 175) na cakulan cakulan
  • 1 kwalban man gyada
  • 1 kwalba na jamberi
  • Kunshin 1 (fam 2.2 ko kilogiram 1) na yankakken dankalin turawa
  • Kofuna 2 (500 ml) na ƙananan sodium naman sa broth

Ma'ajiyar kayan abinci

Tun da waɗannan abubuwa yawanci kayan abinci ne, ba za ku buƙaci siyan su ba. Duk da haka, ya fi kyau a sake nazarin kayan ajiyar kayan cinikin ku kafin cin kasuwa.

  • man zaitun
  • ruwan balsamic
  • jan giya mai ruwan inabi
  • Dijon mustard
  • mayonnaise
  • sriracha
  • gishiri
  • zuma
  • barkono
  • kanwarka
  • waken soya
  • man sesame
  • man kayan lambu
  • barkono flakes
  • launin ruwan kasa
  • salsa
  • Kirim mai tsami
  • taco kayan yaji
  • Cakulan Parmesan
  • pickles
  • garin hoda
  • garin tafarnuwa
  • cumin
  • barkono cayenne
  • kirfa
  • goro
  • cire vanilla
  • maple syrup

Layin kasa

Zuwa tare da shirin abinci na mako guda wanda zai dace da bukatun dangin ku na iya zama mai wahala.

Hakanan, wannan shirin abinci na sati 1 yana bawa iyalanka abinci mai daɗi, mai gina jiki, da kuma abinci mai daɗin yara. Yi amfani da jerin sayayya azaman abin tunani kuma daidaita shi bisa bukatun iyali da kasafin kuɗi. Idan za ta yiwu, sa yaranku da sauran danginku cikin girki.

A ƙarshen mako, tambayi membobin ku wane irin abinci suka fi so. Hakanan zaku iya sake duba wannan jeren ko sake amfani dashi a wani sati.

Lafiyayyen Abincin


Yaba

Darasi na Ciwon Suga: Fa'idodi da Yadda za a Guji Hypoglycemia
Kiwon Lafiya

Darasi na Ciwon Suga: Fa'idodi da Yadda za a Guji Hypoglycemia

Yin wani nau'in mot a jiki a kai a kai na kawo babbar fa'ida ga mai ciwon uga, aboda ta wannan hanyar yana yiwuwa a inganta arrafa glycemic da kuma guje wa rikitarwa da ke faruwa akamakon ciwo...
Yadda ake sanin ko akwai hadi da gurbi
Kiwon Lafiya

Yadda ake sanin ko akwai hadi da gurbi

Hanya mafi kyau don gano ko akwai hadi da kuma yin gida hine jira alamun farko na ciki wadanda za u bayyana yan makonni kadan bayan maniyyin ya higa kwai. Koyaya, hadi na iya haifar da alamun cuta ma ...