Sabuwar shekara, sabon menu. Tare da ɗan tsari da azama, za ku iya ci gaba da cin abinci cikin koshin lafiya a wannan watan… ba tare da yin salati a kowane dare ba, saboda gaskiya, hakan yana da wahala. Wadannan girke-girke na abincin dare na Janairu 31 masu lafiya za su ba ku damar tsara abinci mai gina jiki, abinci mai dadi kowane dare ( kari: ragowar abincin rana ), don haka za ku iya ci mai tsabta (tunanin abincin da aka sarrafa kadan) ba tare da jin kunya ba.
LABARI: Ra'ayoyi 15 na Abincin Abincin Lafiya don Biyu waɗanda ba su da ban sha'awa
Linda Pugliese/Taimakawa Kanka
Janairu 1: Ɗan Rago Mai Nama da Miyan Escarole
Wannan miya tana da daɗi kuma lafiyayye, godiya ga kaso mai yawa na ganye da kuma mafi ƙarancin nama da kuka taɓa dandana.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell
Janairu 2: Vegan Slow-Cooker Detox Coconut Miyan
Duk mafi kyawun abincin dare suna haɗuwa tare da kawai danna maɓallin.
Samu girke-girke
Linda Pugliese/Taimakawa KankaJanairu 3: Crispy Tofu Steaks tare da Broccoli Rabe da Romesco
Babu nama, babu matsala. Wannan jita-jita mai kauri yana da ɗanɗano, mai sauƙin yi kuma cike da furotin na tushen shuka.
Samu girke-girke
kirim na tartar girke-girkeHoto/Salo: Katherine Gillen
Janairu 4: Dankali-Gasasshen Tanda tare da Crispy Chickpeas da Yogurt Sauce
Amma da gaske, kuna da mu a yogurt miya.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell
Janairu 5: Kale Salatin tare da Persimmons, Crispy Chickpeas da Soyayyen Shallots
Yana da crunchy, tart, savory, mai dadi kuma asali sabanin salatin bakin ciki.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 6: Shrimp tare da Farin kabeji Grits da Arugula
Ta hanyar musanya cauli don shinkafa, za ku iya rasa carbohydrates amma ku ci gaba da dandano (duk a cikin minti 30).
Samu girke-girke
Nisha Vora / Littafin girke-girke na Vegan Instant PotJanairu 7: Nan take Pot Vegan Pho
Lokacin da suka ce runguma a cikin kwano, wannan shine abin da suke magana akai.
Samu girke-girke
Michael Graydon da Nikole Herriott / Babu wani abu mai ban sha'awa
Janairu 8: Swordfish na Alison Roman tare da Crushed Zaitun da Oregano
Hatta wadanda ake kira masu ƙin cin abincin teku za su yi ta kururuwa bayan ciji ɗaya na wannan tasa. Yana kama da kaza… amma mafi kyau.
Samu girke-girke
Hoto: Mark Weinberg/Salo: Erin McDowellJanairu 9: Low-Carb Zucchini Enchiladas
Wadannan enchiladas suna da sirri: duk abin da ke da kyau, mai kyau na cheesy, ban da carbohydrates.
Samu girke-girke
Laura Edwards/Daga Tanda zuwa TeburJanairu 10: Gasasshen Squash da Tofu tare da Soya, Zuma, Chili da Ginger
Spicy, zaki da galibin hannu. Muna ganin sabon mako mai zuwa a nan gaba.
Samu girke-girke
fuska baki tabo cire na halittaDonna Griffith/Littafin dafa abinci na Primal Gourmet
Janairu 11: Piri Piri Chicken
Yana da sanyi a waje, amma muna kunna zafi a cikin kicin.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 12: Rainbow Collard Nade tare da tsoma Man Gyada
Kuna iya yin su kafin lokaci (har zuwa kwana biyu a gaba) kuma ba za su yi sanyi a cikin firiji ba.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 13: Haske-Up Fettuccine tare da Farin kabeji Alfredo Sauce
Yana kama da alfredo. Yana da ɗanɗano fiye da alfredo.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 14: Chickpea da Kayan lambu Curry Kwakwa
Gamsar da waɗancan sha'awar ɗaukar kayan a cikin duk mintuna 30.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 15: Gabaɗaya 30 Kaza Nama da Shinkafa Farin kabeji tare da Miyar Kwakwa-Ganye
Ba ma ma kan Abincin Whole30 ba kuma ba za mu iya samun isasshen wannan miya mai tsami ba.
Samu girke-girke
yadda ake saurin rage kitsen hannu a gidaAmanda Frederickson/Kyakkyawan Abinci
Janairu 16: Gasasshen Dankali Mai Kyau tare da Sriracha da lemun tsami
Yana kama da cin alewa don abincin dare da jin daɗi game da shi.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 17: Chicken da Snap Pea Stir-Fry
Yawan furotin. Low a cikin carbohydrates, cals da lokacin da ake ɗauka don isa teburin.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 18: Tumatir Gnocchi-Free Farin kabeji
Ba wanda zai ma tunanin cewa yana da lafiya.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 19: Poblano da Mushroom Tacos tare da Tumatir da Goat Cheese
Lokaci don faɗaɗa repertoire taco Talata. Sai anjima, naman sa da ƙasa.
Samu girke-girke
Liz Moody/Masu Lafiya TareJanairu 20: Daal Daal ɗin Madaran Zinare na Ƙarfafa rigakafi
An cika shi da tafarnuwa mai kyau da ginger, da kwantar da hankali don taya.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 21: 15-Minti Rum Couscous tare da Tuna da Pepperoncini
Idan ka tambaye mu, tuna gwangwani shine haka rashin ƙima. Ta yaya kuma za ku iya yin abincin dare a cikin minti 15?
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 22: Keto Sheet-Pan Chicken da Bakan gizo Veggies
Wannan ita ce hanyar da muka fi so don dandana bakan gizo. Bonus: Akwai ƙarancin tsaftacewa a ciki.
Samu girke-girke
Farashin Colin / Peas Biyu & Littafin Abincin SuJanairu 23: Ganyen Mustard na zuma-Kaji tare da Brussels sprouts
Mun san nonon kaji shine abin da kuka saba karba, amma ku gwada cinyoyin dadin dandano sau daya kawai. Har ila yau, ba za ku iya yin kuskure ba tare da miya na mustard miya.
Samu girke-girke
tunani mai ban sha'awa ga yaran makarantaHoto: Michael Marquand/Salo: Nisha Vora
Janairu 24: Nan take Tukwane yaji Thai Butternut Squash Miyan
Fitar da sabon-instant Pot da kuka samu a lokacin hutu.
Samu girke-girke
Hoto: Nico Schinco/Salo: Erin McDowellJanairu 25: Tumatir da Farin Bean Stew akan Toast
Yanzu wannan shine yadda kuke yi don abincin dare. A dora masa kwai domin ya kara cikawa.
Samu girke-girke
motsa jiki don asarar mai cikiHoto: Nico Schinco/Salo: Aran Goyyahan
26 ga Janairu: Miyan kajin Lemon-Ginger Mai yaji
Kamar miyan kajin Mama, amma wannan lokacin tare da bugun ginger.
Samu girke-girke
Ranar Allison / Abincin rana na zamaniJanairu 27: Citrus, Shrimp da Quinoa Salad tare da Feta
Wai Idan duk salads sun ɗanɗana haka, za su zama abincin da muka fi so.
Samu girke-girke
Liz Moody/Masu Lafiya TareJanairu 28: Zucchini Noodle Pad Duba Ew
Inda za mu je, ba ma buƙatar noodles.
Samu girke-girke
LABARI: Mafi Cika Abinci guda 9 don Rage nauyi
Hoto: Liz Andrew/Salo: Erin McDowellJanairu 29: Farin kabeji Dankali Burgers
Fasasshen avocado da kayan yaji na gida yana iya ɗaukar wannan abincin mara nama a saman.
Samu girke-girke
Lauren Volo/Karfin Farin kabejiJanairu 30: Farin kabeji Chili
Kayan lambun cruciferous da muka fi so ya sake bugewa.
Samu girke-girke
Tare da Poulos / Hasken makoJanairu 31: Broccoli Margherita Pizza
Bayarwa pizza? Ba mu san ta ba.
Samu girke-girke
LABARI: 32 Karamin-Kalori Abincin Ta'aziyya Girke-girke Wanda Ba Ya Baci