Likhopolo tse bonolo tsa ho theola boima ba 'mele tse sa latsoeheng joalo ka Lijo tsa Lijo

Litaba

• Malebela a ho Theola Boima ba 'Mele
• Hummus le Pizza ea Veggie e halikiloeng
• 5-Minute Turkey, Avocado, le Hummus Wrap
• Paseka le Lierekisi
• Kholifolaoa ea Mexico "Rice" Bowl
• Salate e monate ea Tuna
• Salate ea Burrito
• Quinoa e ka Boroa-bophirima ho Khoho
• Sopho ea Turkey Chili Taco
• Tlhahlobo bakeng sa

Ho utloisa bohloko empa ke 'nete: Palo e makatsang ea lisalate tsa lireschorente e paka likhalori tse ngata ho feta Big Mac. Leha ho le joalo, ha ho hlokahale hore u je letsatsi lohle kapa u retele protheine "lijo tsa mots'eare". Nka metsotso e seng mekae-le tšusumetso e kholo ho tsoa ho ba bang ba li-blogger tsa boqapi ba lijo le ho hlapolla lijo tsa mots'eare kapele le ha bonolo lapeng. E 'ngoe le e' ngoe ea lijo tsa motšehare tsa DIY ke cinch ho paka le ho thabela ofising (feela u se ke ua ja lijo tsa motšehare tsa ho theola boima ba 'mele tafoleng ea hau, ka kopo!) 'Me e tla u thusa ho boloka chelete le lik'halori ka nako e le' ngoe.

Malebela a ho Theola Boima ba 'Mele

Mona ke seo u lokelang ho se batla lijong tsa mots'eare tse khotsofatsang empa e le tse bohlale.

• 400-500 lik'hilojule
• 15-20 dikgerama tsa mafura
• 20-30 dikgerama tsa protheine
• 50-60 dikgerama tsa lik'habohaedreite
• 8+ dikgerama tsa fiber (mohlomong ke sesebelisoa sa bohlokoahali lijong tsa hau!)

Hummus le Pizza ea Veggie e halikiloeng

Recipe e fanoang ke The Fitnessista (E sebeletsa 1)

Lisebelisoa

• Khetla e 1 e bonolo ea tortilla
• Li-veggies tse seng kae tseo u li ratang haholo (leka sipinake, tamati le zucchini)
• Hummus (fana ka Hemp Peō ea rona Hummus whirl bakeng sa nyollo ea fiber)
• 1 tablespoon oli ea mohloaare 1 konofolo clove, minced Letsoai le pepere, ho latsoa
• Cheese ea pōli e senyehileng

Litsela

1. Li-veggies tse halikiloeng metsotso e ka bang 20 ho 350 ° F le oli ea mohloaare, konofolo, letsoai le pepere.
2. Ka holim'a mofuta oo u o ratang oa tortilla ka hummus (e rekiloeng lebenkeleng kapa e entsoeng hae), eketsa li-veggies tse halikiloeng le chisi ea poli, ebe u chesa metsotso e 10.
3. Selae 'me u natefeloe.

5-Minute Turkey, Avocado, le Hummus Wrap

Recipe e fanoang ke Iowa Girl Eats (E sebeletsa 1)

Lisebelisoa

• 1 tortilla ea koro e feletseng
• 2-3 tablespoons pepere e khubelu hummus
• Likarolo tse 3 tsa turkey e nang le sodium e tlase
• 1/4 avocado, e khaotsoe
• Lilae tsa pickle

Litsela

1. Abela tortilla ka hummus, ebe u ala holim'a turkey, avocado le lilae tsa pickle.
2. Rōlela, ebe o tšela.

Paseka le Lierekisi

Recipe e fanoang ke Runs For Cookies (E sebeletsa 1)

Lisebelisoa

• Li-ounces tse 2 tsa koro ea rotini kapa penne
• 2 teaspoon oli ea mohloaare
• Li-clove tse 2-3, minced
• 1/2 senoelo sa lierekisi tse nang le serame
• Khaba e 1 ea chisi ea Parmesan

Litsela

1. Pheha pasta ho latela litaelo tsa liphutheloana.
2. Ha pasta e ntse e pheha, futhumatsa oli ka mocheso o mofuthu.
3. Kenya konofolo ho oli 'me u phehe ho fihlela konofolo e fetoloha, u be hlokolosi hore u se ke ua e chesa-theola mocheso ha ho hlokahala.
4. Kenya lierekisi 'me u phehe ho fihlela u halefile.
5. Hlakola pasta ha e qetile ho pheha, ebe u e eketsa ho lierekisi le konofolo. Hlakola ho apara le ho sebeletsa. (E amanang: Mokhoa oa ho Sebelisa Meroho e halikiloeng ho etsa lijo li lokise moea o pholileng)

Kholifolaoa ea Mexico "Rice" Bowl

Recipe e fanoang ke Sprint 2 the Table (E sebeletsa 1)

Lisebelisoa

• 1 hlooho e nyenyane ea cauliflower
• 1/2 pepere e khubelu
• 1/2 senoelo sa linaoa tse ntšo
• 1/2 senoelo sa phaenapole, cubed
• 1/4 senoelo sa onion e khubelu
• 1/2 avocado, litsoe
• Rantipole e 1, e hlakotsoe
• Cilantro
• Salsa
• Kumine, sinamone, li-flakes tse khubelu tsa pepere, letsoai le pepere ho latsoa

Litsela

1. Khaola koliflower le pepere e khubelu likotoana ebe u li beha ka har'a processor ea lijo kapa blender. Hlakola likotoana ho fihlela li lekana le ho lumellana ha raese.
2. Fetisetsa "raese" ho sekotlolo se bohareng. Kenya metsi le microwave metsotso e 3 ho ea mouoeng. (BTW, sekotlolo sena sa raese se halikiloeng sa cauliflower se tla etsa hore u lebale tsohle ka ho nka lijo.)
3. Holimo le lisebelisoa tsa lijo tsa motšehare tse setseng tsa boima ba 'mele ebe o fafatsa komine, sinamone, pepere e khubelu, le letsoai le pepere.

Salate e monate ea Tuna

Recipe e fanoang ke Sweet Tooth Sweet Life (E sebeletsa 1)

Lisebelisoa

• 1 e ka kenya tuna ka metsing, e tšolohile
• 3-4 tablespoons monate monate
• 2 tablespoons ea yogurt e hlakileng ea Greek
• 1 thispone ea mahe a linotsi mosetareta
• Letsoai le pepere
• Li-mix-ins tse ikhethileng: eiee, lihoete tsa bana, likomkomere, celery, poone, li-cranberries tse omisitsoeng kapa morara o khethiloeng

Litsela

1. Kopanya lisebelisoa tsohle tsa sekotlolo, kopanya metsoako e lakatsehang.
2. Thabela ka holim'a bethe ea lettuce, ka sandwich kapa pita, kapa u kopane le li-crackers tseo u li ratang ka ho fetisisa.

Salate ea Burrito

Recipe ka tumello ea The Lean Green Bean (E sebeletsa 1)

Lisebelisoa

• Likotlolo tse 1 1/2 lettuoa
• 1/2 senoelo sa raese e sootho, e phehiloeng
• 1/3 senoelo sa linaoa tse ntšo, tse phehiloeng
• 1 senoelo sa meroho (leka tamati, pelepele e khubelu, eiee, kapa litapole tse halikiloeng)
• 2 tablespoons avocado kapa guacamole (joale sebelisa litholoana tse ling ka li-dessert tsena tse monate tsa avocado!)
• 2 tablespoons salsa
• Fafatsa chisi

Litsela

1. Beha lettuce ka sekotlolo se seholo (kapa, haeba u e-ea, sejana sa ho pheha lijo)
2. Kenya raese le linaoa.
3. Holimo le khetho ea meroho, hammoho le salsa le chisi, haeba ho le joalo.
4. Ja serame kapa microwave metsotsoana e 20 ebe u sebeletsa.

Quinoa e ka Boroa-bophirima ho Khoho

Recipe ka tlhompho ea Lijo le Boithabiso ha u Run (E sebeletsa 4)

Lisebelisoa

• 1 tablespoon oli ea mohloaare
• 1/2 pepere e tala, e khaotsoe
• 1/2 onion, e khethiloeng
• Lifuba tsa kana tse se nang bonono tse 1, tse phehiloeng le tse betliloeng
• 1 teaspoon kumine
• 1 teaspoon lero le phofo 1
• 1/4 teaspoon pepere
• 1/8 teaspoon letsoai
• Likopi tse 3 tsa quinoa, tse phehiloeng
• 1 kopi e hlakileng ea yogurt ea Greece
• 1/2 senoelo sa cilantro
• Salsa le / kapa sriracha sauce

Litsela

1. Saute meroho ka oli ea mohloaare ho fihlela e le bonolo.
2. Kenya linoko le khoho ho motsoako oa meroho 'me u phehele metsotso ea 2.
3. Kopanya quinoa le motsoako oa meroho, ebe o hlohlelletsa ka yogurt ea Segerike.
4. Hlohlelletsa cilantro le holimo ka salsa le/kapa sriracha sauce.

Sopho ea Turkey Chili Taco

Recipe e fanoang ke Skinnytaste (e sebeletsa 9)

Lisebelisoa

• 1 1/3 lik'hilograma tse 99 lekholong ea mobu o omileng (tšoaea sephutheloana se eketsehileng bakeng sa lijo tsa mantsiboea tse nang le protheine e phahameng)
• 1 eiee e mahareng, e khaotsoe
• 1 pepere ea tšepe, e khaotsoeng
• 1 10-ounce can RO*TEL Tamati le Chilies tse tala
• Li-ounise tse 15 tse kenngoeng ka makotikoting kapa tse hoammeng, li qhibilihisoa ebe li tšeloa metsi
• 1 15-ounce ea linaoa tsa liphio, tse tšolotsoeng
• 1 8-ounce e na le mongobo oa langa le le lej
• Li-ounces tse 16 tsa linaoa tse halikiloeng tse mafura a tlase
• Pakete e le 'ngoe e fokolitse taco ea sodium taco
• Likopi tse 2 1/2 tsa moro oa khōhō o se nang mafura o tlaase oa sodium
• Ho ikhethela: li-chips tsa tortilla, yoghurt e hlakileng ea Greek, jalapenos, chisi, li-scallions, eiee, cilantro e ncha.

Litsela

1. Ka pitsa e kholo, turkey e sootho ka mocheso o mofuthu, ho qhaqha ka khaba ea lepolanka ha e ntse e pheha. Ha u phehile, eketsa lieiee le pepere ebe u pheha metsotso e 2-3.
2. Eketsa litamati, poone, linaoa tsa liphio, mongobo oa langa le le lej, linaoa tse nchafalitsoeng, lijo tsa taco le moro oa kana. Tlisa ho pheha 'me u bosose ka metsotso e 10-15.
3. Haeba u lakatsa, sebeletsa li-chips tse 'maloa tsa tortilla le li-toppings tseo u li ratang haholo joalo ka yogurt e hlakileng ea Greek, jalapenos, chisi e halikiloeng, li-scallion tse khethiloeng, eiee kapa cilantro e sa tsoa khuoa. Keletso ea lijo: Hlakola lijo tse setseng bakeng sa likarolo tse ling tsa lijo tsa ka moso.

Tlhahlobo bakeng sa