Abincin Abinci 34 Masu Yawan Sunadaran Sunada Sauƙi, Mai gamsarwa da ƙoshin lafiya

Mafi Kyawun Sunaye Ga Yara

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Idan naku abincin rana yawanci yayi kama da ɗimbin pretzel ko wani abu abun ciye-ciye yaranku ba su gama ba, ba ku kaɗai ba. Duk abin da ake ɗauka shine ɗan shiri don tabbatar da cewa cikinku baya yin gunaguni da ƙarfe 3 na yamma. Anan akwai manyan abincin rana guda 34 waɗanda ke cike da kayan marmari masu gamsarwa waɗanda zasu ci gaba da cika ku har sai lokacin abincin dare .

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

1. Minti 20 na Paleo Egg Roll a cikin kwano (protein g 21)

Duk abubuwan da ake buƙata na ciko mai daɗi, ban da soyayyen harsashi. A girke-girke kira ga ƙasa naman alade , amma zaka iya sauƙi musanya ƙasa turkey ko kaza .

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2. Buffalo Tuna Melt (47g protein)

Gwangwani tuna don ceto! Rashin daidaituwa shine kun riga kun sami kayan aikin da kuke buƙata a cikin firjin ku da kantin kayan abinci ga wannan hannun mai tsami, mai yaji.

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3. Rotisserie Chicken Ramen (protein 32g)

Store-sayi rotisserie kaza kawai zai iya zama gajeriyar hanyar da muka fi so a cikin littafin. Yana da araha, yana daɗe na dogon lokaci kuma ana iya yanke shi cikin sauƙi kuma a canza shi zuwa tarin jita-jita daban-daban. Halin da ake ciki: kwano na ramen na minti 35, cikakke tare da kwai jammy.

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Nama ba lallai ba ne abin da ake bukata idan ya zo ga abincin rana mai yawan furotin. A cikin wannan mai cin ganyayyaki abin mamaki, ja lentil kuma Giriki yogurt rike saukar da kagara.

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5. Avocado da Black Bean Taliya Salatin (18g protein)

Wannan gefen da aka shirya picnic yana biye da kwat da wando ta hanyar tattara furotin tare da gwangwani baƙar fata, diced avocados da masara maimakon nama ko kifi.

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6. Italian Deli Pinwheel Sandwiches (41g furotin)

Tabbas, zaku iya buga nama da cuku tsakanin gurasa guda biyu kuma ku kira shi abincin rana. Amma shin waɗannan ƙullun ɗin ba su yi kama da cin abinci sau miliyan ba? Za mu dauki karin pepperoncini tare da namu, don Allah.

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7. Farin shinkafa soyayyen shinkafa (protein 13g)

Ba wai kawai wannan girke-girke yana cike da ban sha'awa ba (yi ihu gare ku, soyayyen kwai), amma kuma yana da ƙasa a cikin carbohydrates fiye da na asali, godiya ga shinkafa shinkafa.

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8. Keto Steak da Blue Cheese Salatin na Daya (24g protein)

Gasa 'yan gefe steaks a gaba barbecue ? Ajiye 'yan oza don gobe, don haka salatin mai sauƙi ba zai ɗauki fiye da minti biyar ba don haɗuwa.

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9. Chicken and Snap Pea Stir-Fry (protein 20g)

Da zarar an sami nono kaji da samarwa a hannu, sauran duk kayan abinci ne. Ku bauta masa a saman gadon farar shinkafa mai tururi tare da ƙarin yayyafa tsaba na sesame da cilantro.

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10. Minti 10 Macaroni da Cuku a cikin Mug (protein 29g)

Ta yaya zai yiwu, kuna tambaya? Sanya shi har zuwa microwave sihirin ku. Kawai hada kayan yau da kullun a cikin babban mug, nuke shi har sai da taliya yana da taushi, sai a motsa a cikin kayan miya har sai ya narke.

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11. 20-minti Burrata Salatin tare da Dutsen 'ya'yan itace da bishiyar asparagus (18g furotin)

Yana iya ninka a matsayin cibiyar tsakiya mai ban mamaki, amma wannan ba yana nufin yana da wuya a cire ba. Kuna iya ma blanch ɗin bishiyar asparagus da kuma ƙwanƙwasa peas a rana gaba, don haka duk abin da za ku yi kafin lokacin abincin rana shine ku haɗa su da su peach , plums , cherries da cuku.

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12. Shirye-shiryen Abinci na Turkiyya Nama tare da Zucchini Noodles (protein 33g)

Kayan lambu masu kyau don ku. Juicy ƙasa turkey. marinara sauce da kuka fi so. Duk Parmesan cuku. Akwai tambayoyi?

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13. Bakan gizo Collard Nade tare da tsoma man gyada (protein g 15)

A tsoma miya yana da dadi, zingy da kirim, haka ma naka yara ba za su damu da gano duk waɗannan kayan lambu a cikin akwatin abincin su ba muddin za su iya ɓata zuciyarsu.

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14. Ginger-Abarba Shrimp Stir-Fry (protein 15g)

Shrimp babban jarumi ne na ranar mako idan ana maganar yin azumi, cike abinci. Yana dahuwa a cikin mintuna kaɗan, yana da inganci sosai kuma yana da tsafta, furotin mara ƙarancin kalori.

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15. Salatin Tumatir tare da Gasasshen Halloumi da Ganye (protein 9g)

Ko kun busa cukuwar halloumi mai gishiri a kan gasa a waje ko kaskon gasa, wannan mai sauki, rani tasa zai rinjayi zuciyarka a cizon farko. Cire kwamfutar tafi-da-gidanka kuma ku ji daɗin alfresco na abincin rana - kun cancanci shi.

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16. Mini Chicken Shawarma (22g protein)

Waɗannan cuties daidai gwargwado ne mai daɗi, mai daɗi da kirim. Za mu iya ba da shawarar tayar da ante vinegar ta hanyar kambi kowane pita tare da tudun ruwa yankakken ja albasa ?

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17. Quick Guacamole Quinoa Salad (15g protein)

Idan akwai guac a kan shi, muna son shi a cikin cikunanmu, stat. Quinoa mai gina jiki , gwangwani baki wake da latas na romaine mai kauri sun fi lafiyar abin hawa fiye da guntuwar tortilla.

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18. 15-minti Mediterranean Couscous tare da Tuna da Pepperoncini (30g protein)

Tinned kifi yana sake yin ta tare da wannan abincin mai saurin walƙiya wanda ya fi rikitarwa fiye da yadda yake. Da zarar couscous ya yi laushi kuma ya dahu, abin da ya rage shi ne a haɗa kayan haɗin, kamar briny. capers da tumatir ceri mai tsami .

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19. Buffalo Chicken Wraps da Blue Cheese da Seleri (36g protein)

Yin amfani da kajin rotisserie da aka siyo da aka siya yana sa taro ya zama iska. Idan mai son girbin abinci ne, sai a yayyanka naman, a jefa shi a cikin miya na Buffalo mai tsami sannan a ajiye shi a cikin firinji don karawa a nannade, taliya , salati da ƙari a cikin mako.

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20. Girki Yogurt Salatin Chicken Tushen Barkono (protein 60g)

Da kaina, ba mu taɓa nunawa har zuwa wani dafa abinci ba tare da waɗannan kyawawan duwatsu masu daraja a hannu ba. Salatin kaza ba shi da kyauta amma har yanzu kamar kirim: yogurt Girkanci da Dijon mustard suna yin aikin da kansu.

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21. Hummus mai sauƙi na gida tare da Chips Za'atar Pita (protein 11g)

Hummus da aka siyo shine abin da za mu iya yi a ranakun da ba mu da lokacin dafa abinci, tunda an yi shi daga furotin chickpeas . Amma TBH, haka ne hanya mai rahusa don yin shi da kanku, kuma zai ɗauki minti 15 kawai - an haɗa sabbin kwakwalwan pita.

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22. Gurasa tofu mai kauri (protein 30g)

Juyawanmu akan taurarin sanwici na gargajiya na Vietnamese soyayyen tofu maimakon gasasshen naman alade. An bushe shi kuma an shafe shi a cikin 'ya'yan sesame don ƙarin ƙumburi. (Oh, kuma kuna so ku adana abin da aka zaɓa karas , cuce da radishes don saka * komai*.)

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23. Lemon Salmon tare da Tafarnuwa da Thyme (32g protein).

Abin da muka fi so game da salmon : Ba ya ɗaukar abu mai yawa don sanya shi dadi mai ban dariya. Wannan girke-girke mai sauƙi mai raɗaɗi shine hujja, tun da yake kawai yana kira ga EVOO, sabbin tafarnuwa, ruwan 'ya'yan lemun tsami da ganye.

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24. Gasasshen Peach, da Prosciutto da Mozzarella Sandwich (protein 61g)

Prosciutto na iya zama da yawa fiye da kawai ɓangaren cuku. Saka shi gaba da tsakiya a cikin wannan chewy, sammy mai rani wanda ya haɗa nama da aka warke tare da matashin kai da gasasshen hayaki. peach .

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25. Minti 15 Skillet Pepper Steak (protein 21g)

Ku bauta wa naman sa tare da farar shinkafa kuma yana da tabbacin bugawa. Amma kuma zaka iya amfani da wannan tasa azaman tushe don quesadilla, burrito ko fajitas masu sha'awar Asiya.

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26. Avocado Egg Salad Sandwich (25g protein)

Muna maye gurbin wasu mayo na gargajiya tare da yoghurt na Girkanci, zingy Dijon mustard da duka. avocado , wanda ke sa salatin kamar kirim mai tsami da sau miliyan fiye da dandano.

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27. Radicchio, Lentil da Apple Salatin tare da Vegan Cashew Dressing (15g protein)

Tufafin kirim mai tsami na iya ɗaukaka kayan lambu gaba ɗaya. Amma idan kai mai cin ganyayyaki ne ko kiwo-free , ba ku da zaɓuɓɓuka da yawa. Shigar da suturar cashew wanda zai canza salatin ku har abada tare da kayan abinci guda huɗu kawai.

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28. Tarragon Chicken Salad Sandwiches (protein 30g)

Wannan girke-girke yana so ya tabbatar da cewa salatin kaza baya bukata zama m. An yi shi da kuri'a na tarragon, kwai, Dijon mustard da vinegar, amma mafi kyawun sashi shine ƙarewar ƙarewa: haɗuwa da albasarta da sauri da barkono arugula.

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29. Minti 15 Cheater's Pad Thai (protein 34g)

Mai saurin isa don yin a daren mako, ban sha'awa isa don hidima ga baƙi. Ba za su taɓa yin tunanin haɗuwar ba shinkafa noodles , dakakken alade, wake da gyada sun dauki minti 15 kawai.

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30. Vegan Keto Coconut Curry (protein 18g)

Kuna iya gode wa tofu mai ƙarfi da kuma man gyada don abun ciki na furotin. Amma abin da muke ƙauna da gaske shine ɗanɗano mai ɗanɗano, ruwan madarar kwakwa mai yaji, spiked da jan curry manna.

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31. Minti 20 Shrimp Scampi Zoodles (suna gina jiki 28g)

Kawo man shanu, baby. Wannan citrusy, abincin tafarnuwa yana da kyau koyaushe don samun a cikin aljihun baya (shi yasa koyaushe akwai jakar daskarewa. shrimp a cikin injin daskarewa, BTW). Jin kyauta don musanya zoodles don taliya idan kuna so - ba za mu yi hukunci ba.

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32. Pizza tare da Farin kabeji Crust (24g furotin)

Wataƙila ba ku sani ba tukuna, amma injin sarrafa abincin ku ma'aikacin mu'ujiza ne. Sai a kwaba farin kabeji da tafarnuwa a cikin abinci mai kyau, sai a zuba cuku, kwai da ganyaye, sai a daka hadin a kan takardar a gasa har sai ya dahu.

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33. Tukwane ɗaya, Taliya Limone na Minti 15 (protein g 22)

Ka manta da jira spaghetti ta dafa a cikin tukunyar ruwa na kanta. Wannan girke-girke yana adana lokaci mai yawa ta hanyar tafasa dukkan kayan abinci tare, sannan a gama da taliya tare da ruwan 'ya'yan lemun tsami da Parmesan.

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34. Gasasshen Man Gyada da Jelly Sandwich (protein g 14)

Lokacin da komai ya gaza, koyaushe kuna iya dogara ga tsohon amintattu. Mu masu shayarwa ne don man gyada mai tsami da tart black raspberry jam, amma akwai haɗuwa masu daɗi marasa iyaka don ganowa.

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MAI GABATARWA: Abincin Gishiri 17 Masu Ƙarfi Masu Ƙarfafa Ƙarfafa Haƙori

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