Siyayya Sau ɗaya, Ku ci har tsawon mako guda!

Wadatacce

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A safiyar Lahadin, kama baccin ku ko yin bacci a kan kujera don tseren marathon na Netflix yana da daɗi fiye da tafiya zuwa babban kanti. Amma tafiya mai sauri ɗaya ba ta da damuwa kuma tana ɗaukar lokaci fiye da ƙoƙarin kewaya sashin samfur da bayyana lamuran makwanni da yawa bayan aiki. Kuma idan kun tafi tare da jerin kayan masarufi da tsarin abinci, ba lallai ne ku zura ido cikin firjin ku kuna mamaki ba, "Menene abincin dare?" ko neman hanyar fita.

Don ganin yadda sauƙi-da daɗi da lafiya-zai iya kasancewa, yi amfani da jerin kayan masarufi da tsarin abinci a ƙasa. Babu kayan hauka ko girke -girke masu rikitarwa anan! Kuma idan kuna yin girke -girke lokacin da kuke da lokaci a ranar Lahadi, zaku iya haɗa sauran abincin mako a cikin mintuna ta hanyar haɗa abubuwan da kuke da su tare da ragowar abubuwan.

Danna nan don buga jerin abubuwan sinadaran, girke -girke, da tsarin abinci.

Jerin kayan miya

1 bunch faski

1 shugaban broccoli

1 farin farin kabeji

2 (10-ounce) jakar kayan lambu

1 dankalin turawa

1 avocado

1 lemo

Tafarnuwa 1

100% gurasar gurasar alkama

Pitas-alkama

1 fakitin 6-inch tortillas na alkama

Man shanu na almond

1 tin anchovies

1 kwalba baƙar fata zaituni

Fennel tsaba

Red barkono flakes

1 dozin qwai

1 cuku tsofaffin cuku na Parmesan

Low-fat cheddar cuku

8 maras kashi, cinyoyin kajin mara fata (kimanin fam 2)

1 jaka (oz 4) kyafaffen kifi kifi

Kayan Abinci

Doguwar shinkafa mai launin ruwan kasa

Mirgina hatsi

1 can (ozaji 3) tuna-mara ƙarancin mercury

1 iya (oganci 15) ba a ƙara gishiri da kajin ba

Low-sodium kaza broth

Ba-gishiri ya ƙara miya tumatir

Salsa

Raisins

Dijon mustard

Ƙarin man zaitun

White ruwan inabi vinegar

Fasa dafa abinci

Gishiri

Barkono

Sugar

Prep Recipes

Gasasshen Kaji-Style Roman

Yana hidima: 1 tare da ragowar

Sinadaran:

2 teaspoons Fennel tsaba

1/4 teaspoon ja barkono flakes

1/2 teaspoon gishiri

2 cloves tafarnuwa, minced

1 tablespoon karin-budurwa man zaitun

8 maras kashi, cinyoyin kajin mara fata (kimanin fam 2), an gyara su

Fasa dafa abinci

Kwatance:

1. Preheat tanda zuwa digiri 350.

2. A cikin babban kwano mai gauraya, haɗa fennel, ja barkono ja, gishiri, tafarnuwa, da mai. Ƙara cinyoyin kaji kuma a jefar da su don yin ado da kyau. Fesa takardar yin burodi tare da feshin dafaffen dafaffen abinci, sannan a shirya kaza a cikin ɗaki ɗaya. Gasa har sai kaji ya yi rajistar digiri 165 akan ma'aunin zafi da sanyio na karantawa, kamar minti 25 zuwa 30.

Vinaigrette Mai Manufa

Yayi: 1 1/4 kofin

Sinadaran:

1/2 kofin karin budurwa man zaitun

1/4 kofin farin vinegar vinegar

1/4 kofin ruwa

2 tablespoons minced shallot

1 teaspoon Dijon mustard

1/4 teaspoon gishiri

1/8 teaspoon sukari

Barkono

Kwatance:

A cikin tukunyar mason, haɗa dukkan kayan abinci, ƙara barkono don dandana, kuma girgiza da kyau don haɗuwa. Ajiye a cikin firiji har zuwa makonni 2. Ku zo da zafin jiki na daki kafin girgiza da hidima ga kowane amfani.

Ganyen kayan lambu

Yana hidima: 1 tare da ragowar

Sinadaran:

Broccoli 1, wanda aka rushe zuwa fure

1 farin farin kabeji, ya rushe zuwa fure

1 zaki dankalin turawa, a yanka a cikin guda 1-inch

1 tablespoon karin-budurwa man zaitun

Gishiri

Barkono

Kwatance:

1. Preheat tanda zuwa digiri 400. Layi faranti biyu na yin burodi tare da fakiti ko farantin aluminium mara nauyi.

2. A cikin babban kwano, haɗa broccoli, farin kabeji, dankalin turawa, da man zaitun (yin aiki a ƙungiya biyu idan an buƙata). Season dandana da gishiri da barkono. Raba cakuda daidai tsakanin shirye -shiryen yin burodi da aka shirya. Gasa har sai da taushi kuma fara launin ruwan kasa, kimanin minti 30. Bari sanyi da adanawa a cikin kwantena da aka rufe a cikin firiji har zuwa mako guda.

Herbed Brown Rice

Yayi: 4 kofuna

Sinadaran:

1 1/2 kofuna dogon shinkafa launin ruwan kasa

2 1/3 kofin ruwa

1 teaspoon man zaitun

1/4 teaspoon gishiri

1/2 kofin yankakken ganyen faski

Kwatance:

1. Preheat tanda zuwa digiri 375.

2. Sanya shinkafa a cikin kwanon burodi mai inci 8 zuwa 8. Ku kawo ruwa a tafasa, ku ƙara zuwa shinkafa da mai da gishiri. Rufe murfi da murfin aluminum kuma gasa na awa 1.

3. Cire daga tanda kuma motsa a cikin faski. Bari sanyi da adana a cikin kwantena da aka rufe a cikin firiji har zuwa mako guda.

Shirin Abinci na kwana 7

Lahadi

Karin kumallo: Gurasar alkama duka tare da ƙwai-salsa

Abincin rana:Salatin ganye gauraye da 3 ozaji tuna, 1/4 kofin herbed launin ruwan kasa shinkafa, da 2 tablespoons duk-manufa vinaigrette

Abincin dare:Ganyen kaza irin na Rumana tare da gasasshen kayan lambu da shinkafa mai launin shuɗi (Reserve 6 thighs, 3 cup brown rice, and 3 1/2 cup gasasted vegetables for later in the week.)

Litinin

Karin kumallo: Oatmeal tare da zabibi da man almond

Abincin rana:Ganyen salatin da aka gauraya da 1/2 kofin rinsed da drained chickpeas da 1 tablespoon duk-manufa vinaigrette, cusa cikin toasted dukan-alkama pita

Abincin dare:Gasa kayan lambu frittata: Yanke 1/2 kofin ragowar kayan lambu gasasshe kuma ku motsa cikin ƙwai 2 da aka doke. Zuba a cikin ƙaramin skillet mara nauyi kuma gasa a digiri 350 har sai an saita, kimanin mintuna 12.

Talata

Karin kumallo: Tushen alkama tare da 1/8 avocado da 2 ozaji kyafaffen kifi

Abincin rana:Salatin ganye gauraye da 1/2 kofin yankakken bargo kaza, 1 tablespoon grated Parmesan cuku, da 1 tablespoon duk-manufa vinaigrette.

Abincin dare:Roas quesadilla kayan lambu: Yanke 1/2 kopin ragowar kayan lambu da aka gasa, da jefa tare da 1 ozaji shredded low-fat cheddar. Sanya tsakanin tortillas 2 kuma dafa a cikin kwanon rufi a kan matsakaicin zafi har sai launin ruwan kasa a bangarorin biyu. Ku bauta wa tare da 1/8 mashed avocado da salsa.

Laraba

Karin kumallo: Burrito na safiya: ƙwai mai ƙyalli tare da salsa da 1/8 avocado da aka nannade cikin tortilla na alkama

Abincin rana:Hummus da pita: Puree 1/2 kofin rinsed da drained chickpeas tare da man zaitun 1, karamin tafarnuwa 1, da ruwan 'ya'yan lemun tsami 1/2.

Abincin dare: Miyan kaji na Italiyanci: Dama 1 tafarnuwa tafarnuwa, 1/2 kofin diced ragowar kaza, 1/2 kofin gasashe kayan lambu, da 1/4 kofin bar ruwan kasa shinkafa a cikin 2 kofuna waɗanda low-sodium kaza broth. Yi zafi a kan matsakaici-zafi kadan har sai an yi taushi, kimanin mintuna 5.

Alhamis

Karin kumallo: Oatmeal tare da zabibi da man almond

Abincin rana:Salatin ganye gauraye da 1/4 kofin kurkura da drained chickpeas da 1 tablespoon dukan-manufa vinaigrette cushe a cikin dumi dukan-alkama pita.

Abincin dare:Chicken tare da tumatir da zaitun: A cikin kwanon rufi, haɗa man zaitun 1, yankakken zaitun 4, da fillet na anchovy 1. Ƙara 1/4 kofin miya tumatir da cinyar kaji guda 1, da dafa har sai da zafi. Top tare da yankakken faski.

Juma'a

Karin kumallo: Gurasar alkama duka tare da ƙwai-salsa

Abincin rana:Tasa 1/4 kofin rinsed da drained chickpeas, 1/8 diced avocado, da 1 tablespoon duk-manufa vinaigrette, da kuma hidima a kan salatin ganye.

Abincin dare:Shinkafa mai launin ruwan kasa da gasasshen kayan lambu: Hada 1 kofin ragowar kayan lambu da aka bari, 1 kofin shinkafar launin ruwan kasa, kwai 1, da 1/4 kofin faski a cikin tanda mai lafiya. Top tare da cokali 2 shredded low-fat cheddar. Gasa a 350 digiri har sai an warke kuma an narke cuku, kimanin minti 8 zuwa 10. Ajiye rabi don abincin rana gobe, kuma ku ci rabin tare da kayan salati waɗanda aka yayyafa tare da cokali 1 na vinaigrette.

Asabar

Karin kumallo: Gurasar alkama tare da avocado 1/8 da oza 2 salmon

Abincin rana:Ragowar shinkafar launin ruwan kasa da gasasshen kayan lambu

Abincin dare:Pizza Pizza: Ya zubar da pita 1, kuma ya shimfiɗa bakin ciki na miya miya akan kowane rabi. Top tare da ragowar kayan lambu, yankakken zaituni, da cakulan Parmesan cokali 2. Gasa har sai pizza ya yi zafi kuma cuku ya yi launin ruwan kasa, kimanin mintuna 2.

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