Hanyoyi 28 masu yawan furotin da za su ci gaba da cin abinci har zuwa lokacin cin abinci

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

Kun ji shi duk rayuwar ku: Abincin karin kumallo shine abinci mafi mahimmanci na rana. Amma ba duk guraben karin kumallo ne aka halicce su daidai ba. Da yawan cikowa da gina jiki, ƙarancin yuwuwar za ku iya zazzage teburin ku abun ciye-ciye aljihun tebur kafin lokacin abincin rana . Anan akwai ra'ayoyin karin kumallo guda 28 masu yawan furotin waɗanda ke da tabbacin ci gaba da cika ku da gamsuwa.

LABARI: Abincin Abinci 17 Mai Yawan Protein Don Gamsar Da Haƙori Mai Dadi

1. Red Shakshuka (Protein 17 g)

Sunny-gefe sama qwai ba su taba kama da m haka. A cikin shirinmu game da al'adun Isra'ila, suna iyo a cikin harissa-sumba tumatir miya.

Samu girke-girke

2. Kwai da Veggie Breakfast Bowl (Protein 11g)

Fara ranar tare da kayan lambu masu kyau da yawa tabbataccen hanya ce don ƙarfafawa. Ka yi tunanin kwai da aka dasa a saman Brussels sprouts, dankali mai dadi da arugula (saboda yolk mai gudu yana sa komai ya fi kyau).

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3. Easy Cherry-Almond Granola Bars (protein 13g)

Sandunan granola da aka siya suna da dacewa da sauri kamar na gida, amma galibi ana yin su da ton na sukari mai yawa. Waɗannan suna da ɗanɗano ba tare da komai ba zuma , man almond da dan sugar brown.

Samu girke-girke

maimakon man shanu a cikin kek

4. Kwai masu Nannade naman alade (Protein 26g)

Yin burodin ƙwai a cikin naman alade kwanon muffin yana nufin za a sami ɗanɗano mai ɗanɗano, gishiri a kowane cizo guda. Kar a manta da gurasa.

Samu girke-girke

5. Gishiri Kofin Man Gyada Smoothie (Protein 22g)

Tsakanin PB , vanilla whey protein foda da madarar almond, wannan sipper tabbas zai sa ku koshi har zuwa lokacin hutun abincin rana.

Samu girke-girke

6. Abincin dare tare da blueberries da almonds (protein g 20)

Kawai sai a jika hatsi masu yawan fiber a cikin madara mai daɗi da sauƙi a cikin dare. Sa'an nan kuma, duk abin da za ku yi da safe shi ne cire shi tare da blueberries masu arzikin antioxidant, yankakken almonds da yogurt.

Samu girke-girke

7. Qwai da aka gasa a cikin Tumatir (protein g 18)

Ku zo don cika ƙwai, zauna don lokacin rani mai laushi tumatir da dukan yawa grated Parmesan.

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8. Vegan Spiced Blueberry Cake Breakfast Cake (protein g 10)

Dukan hatsi da aka rubuta gari yana ƙara ton na fiber, bitamin da ma'adanai zuwa ga wannan gasa. Haɗa shi da yogurt Girkanci don ƙarin furotin.

Samu girke-girke

9. Pizza Breakfast (protein 26g)

Naman alade, qwai da sauƙi kullu-sayi Akwai dalilai da yawa don gwada wannan kek. Amma miya na cuku mai tsami yana sanya wayyyyy a saman.

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10. Qwai a cikin Kwando (protein g 10)

Toad a cikin rami, kaza a cikin gida, Jack mai ido daya-kira shi duk abin da kuke so, amma wannan yolky, carby classic ba ya tsufa. Ku jefa shi tare a cikin tanda a yi kofi yayin da yake toya.

Samu girke-girke

yoga yana fitowa don rage kitsen ciki

11. Oat na dare tare da man gyada da ayaba (protein g 29)

Muna yin ɗimbin dollop na jelly na innabi a saman zai ɗanɗana kyawawan dabi'u (kuma mai ban sha'awa).

Samu girke-girke

12. Naman alade, Kwai da Cuku Breakfast Muffins (protein 25g)

Ba wai kawai an cusa kowane muffin da cikakken kwai mai tauri ba, har ma an ɗora su da madara mai ɗanɗano mai ɗanɗano, yankakken scallions da cukuwar cheddar.

Samu girke-girke

13. Caprese Breakfast tare da ƙwai masu Taushi (protein g 26)

Ba mu san karin kumallo na mintina 15 wannan yunƙurin na iya yin kyau sosai ba. Za mu ci wannan a kan koren salatin , ko ma kwano na taliya.

Samu girke-girke

14. Raspberry-Coconut Smoothie Bowl tare da Collagen (11g protein)

Yayin da yake gabaɗaya na zaɓi, ƙara ɗigon peptides ɗin foda a cikin kullun ku santsi zai iya yuwuwar taimaka muku rage wrinkles da kumburi.

Samu girke-girke

15. Rösti Dankali Mai Daɗi tare da Soyayyen Ƙwai da Ganye (protein 11g)

Wannan tasa Swiss tana da yawa kamar latke ko pancake dankalin turawa. A girke-girke kira ga grated dankalin turawa, amma jin free to musanya a cikin karas, fari dankali ko hunturu squash.

Samu girke-girke

16. Ketogenic Baked Eggs and Zoodles with Avocado (20g protein)

Kawai saboda kuna kan keto ba yana nufin kuna buƙatar kora kowace rana tare da jigilar nama da cuku. Godiya ga zucchini kuma avocado , wannan tasa za ta cika ku ba tare da yin nauyi ba.

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17. Joanna Gaines's Asparagus da Fontina Quiche (protein 18g)

Wannan babban zaɓi ne ga kowane bazara brunch ka taba karbar bakuncin. Shirye-shiryen iskar iska-yawancin aikin yana jira kawai don gasa quiche.

Samu girke-girke

dole ne ya kalli fina-finan netflix

18. Oats na dare tare da Kwakwa da Ginger (protein g 12)

Mai yaji, mai daɗi, mai daɗi kuma oh mai kirim sosai, wannan ƙaramin mason gwangwani na hatsi na dare yana fashe da ɗanɗano mai daɗi.

Samu girke-girke

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Sannu dai, fada . Kwana biyu. Za mu iya ba da shawarar ƙarasa kowane faranti tare da bunƙasa na toasted kabewa tsaba ?

Samu girke-girke

20. Slow-Cooker Breakfast Casserole (protein 29g)

Ku zo karshen mako, mun tashi daga agogo. Madadin haka, mun bar Crock-Pot ya kula da karin kumallo: Kawai shirya a cikin wani Layer na cheesy hash browns don ɓawon burodi, ƙara sauran sinadaran kuma jira.

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21. Quick Congee (protein 25g)

A al'ada a Sinanci Abincin karin kumallo, congee ya zama babban abinci a Japan, Indonesia da sauran kasashen Asiya, da kuma a sassan Turai. Sanya porridge mai gina jiki tare da wani abu daga kimchi zuwa julienned ginger zuwa sabo ne ganye.

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22. Breakfast Sliders (protein 19g)

tsiran alade na karin kumallo + cuku cheddar + kwai = hadewar ciko wanda ba shakka ba za mu gaji dashi ba. Sanya su tare da lemony arugula, idan kun ji haka.

Samu girke-girke

23. Vegan Quinoa Breakfast Frittata (protein g 16)

Ta yaya zai yiwu ba tare da qwai na gaske ba, kuna tambaya? Garin kaji da aka haɗe da ruwa yana yin kyakkyawan maye (da wadatar furotin).

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24. Savory Cheese Waffles (14g furotin)

Kawai yayyafa kayan yau da kullun tare da madara mai ɗanɗano, man shanu mai narkewa da cuku cheddar don yin wannan babban abincin da ya dace. Juya kowane waffle rabin zuwa sanwici ko yi musu hidima tare da salatin gefe.

Samu girke-girke

25. Bacon, Kale da Kwai Grandma Pie (protein 29g)

Ƙura mai ƙura na masara. Sunan mahaifi Gruyère. Naman alade mai kauri. Gishirin teku mai kyafaffen. Ee, shine mafi kyawun karin kumallo pizza da zaku taɓa ci.

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26. Mini Spanish Tortilla tare da zucchini (34g furotin)

Domin kawai kuna yin karin kumallo don ɗaya ba yana nufin kuna buƙatar daidaitawa don kwano ba hatsi . Duk wannan kyawun yana ɗaukar mintuna 50 da sinadarai shida.

Samu girke-girke

yadda ake saurin kawar da kurajen fuska da sauri

27. Abincin dare tare da Chocolate da Strawberry (protein 17g)

Yana kusa da kayan zaki kamar yadda lafiyayyen karin kumallo zai iya samu, musamman idan kuna amfani da uber-zaƙi, a cikin kakar strawberries .

Samu girke-girke

28. Kaza da Waffle Sandwiches (protein 56g)

Me kuke samu lokacin da kuka kambi waffle mai cuku-lace tare da ɗan ƙwanƙwasa, soyayyen kaji? Aljanna a kan faranti, ba shakka. Yanzu, sashi mai wuya: Maple syrup ko miya mai zafi?

Samu girke-girke

LABARI: Abincin Gurasa 25 Na Lafiyayyan Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru

Don ƙarin manyan girke-girke, duba littafin dafa abinci na farko, Kawai Kyawawan Kaya .

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin