Akwai salati da yawa da mutum zai iya ci kafin lokacin abincin rana ya zama mai ban sha'awa. Daga kwanon shinkafa zuwa nadin latas, a nan akwai ra'ayoyin abincin rana guda 50 marasa alkama waɗanda za su cika ku ta lokacin cin abinci.
LABARI: Abincin Abincin Gluten-Free 30 Zaku Iya Yi a cikin Minti 30 ko ƙasa da haka
Hoto: Liz Andrew/ Salo: Erin McDowell
1. Shirye-shiryen Abinci na Turkiyya Nama tare da Zucchini Noodles
Tabbacin cewa ba kwa buƙatar ɓawon burodi don ƙwallan nama mai taushi mara yiwuwa.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell
2. Kankana Poke Bowls
Wannan abincin rana ɗaya ne da tabbas za ku so zuwa Instagram. Hakanan yana shirye a cikin mintuna 20, nasara-nasara.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell3. Shirye-shiryen Abincin Ruwan zuma Sesame Chicken tare da Broccoli
Musanya miya na waken soya don marar alkama tamari kuma kuna da kyau ku tafi.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell4. Salatin Chicken Girke-Girke Tushen Barkono
Wanene ke buƙatar burodi lokacin da kuke da kyawawan kwale-kwalen barkono barkono? Yi babban tsari don ku ji daɗin ragowar duk mako.
Samu girke-girke
Wutar Lantarki
5. Quick Guacamole Quinoa Salatin
Yana da sauri, sabo kuma mai wadatar furotin (godiya ga wake baki). Yi amfani da ragowar quinoa don ƙara saurin aiwatar da aiki.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell6. Kundin kwala Bakan gizo da miya mai 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. Yanzu wuce waccan miya ta tsoma, don Allah da godiya.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell7. Slow-Cooker Shirye-shiryen Abincin Burrito Bowls
Muna duk game da dafa abinci sau ɗaya kuma muna girbi lada akai-akai. Wadannan za su ajiye a cikin firiji na tsawon kwanaki hudu.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell
8. Bakin Gishiri
Shirya duk sassa masu motsi kafin lokaci don ku iya haɗa waɗannan kwano da zaran agogo ya kama abincin rana.
Samu girke-girke
fa'ida da rashin amfani da ruwan sukariHoto: Liz Andrew/Salo: Erin McDowell
9. Farin Farin Soyayyen Shinkafa
Wannan abincin yana da ɗanɗano kamar kayan abinci, ba tare da barin ku ku kumbura daga baya ba. Bugu da kari, sanya kwai akan shi baya tsufa.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell10. Kaza Mai Wuta Da Shinkafa
Ana yin burodin kajin tare da sitaci na masara, wanda, baya ga kasancewa mara amfani da alkama, kuma yana yin sutura mai tsauri.
Samu girke-girke
Hoto/Salo: Katherine Gillen.
Ba za mu taɓa cewa a'a ga abu uku ba yogurt sauce .
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell12. Gasasshen Kaji Quinoa
Me yasa ake isa ga nau'in daskararre lokacin da waɗannan jariran suka shirya cikin mintuna 30? Kawai musanya fulawar da aka yi amfani da ita don fulawar da ba ta da alkama.
Samu girke-girke
Kirsten Buck/Buck Tsirara Kitchen13. Dankali mai dadi, naman alade da Broccoli Egg Muffins
Kuna son girgiza abubuwa? Musanya kayan lambu ga duk abin da kuke da shi. Kada ku tsallake naman alade kawai.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell14. Kaza da Kayan lambu Curry
Minti 30 da curry mai ɗanɗano mai ɗanɗano na Thai naka ne. Kayan lambu suna canzawa, don haka yi amfani da abin da ke cikin firjin ku.
Samu girke-girke
Kristen Kilpatrick/Tsarin da aka ayyana15. Bakar Pepper Chicken
Wannan yana zuwa tare da sauri fiye da yadda zaku iya faɗi bayarwa.
Samu girke-girke
Aran Goyoaga / Cinnamon da Vanilla16. Salatin Niçoise na Aran Goyoaga
Shawarar mu? Ajiye wannan girke-girke a cikin aljihun baya don lafiya, gamsarwa abincin rana (da kuma abincin dare) kowane lokaci.
Samu girke-girke
Hoto: Nico Schinco/Salo: Aran Goyyahan17. Rösti Dankali Mai Dadi tare da Soyayyen ƙwai da Ganye
Rösti suna kama da pancakes dankalin turawa ko latkes. Waɗannan suna ɗaukar ƴan mintuna kaɗan kawai don soya kuma ana iya haɗa su tare da kowane ganye da kuke da shi a hannu.
Samu girke-girke
Gentl & Hyers/Bude Kitchen18. Cold Soba Noodle Salatin tare da Strawberries
Ana yin noodles na soba na Japan daga buckwheat, don haka ba su da alkama.
Samu girke-girke
cake shiri a cikin obin na lantarki tandaCarina Skrobecki/Cin Abinci Kawai
19. Turkiyya tsiran alade da Veggie Polenta Bowls
Polenta yana jin daɗin zato da annashuwa, amma abin mamaki yana da sauri kuma mai yawa.
Samu girke-girke
Yi Abin Da Yake Ji20. Koren Kwano tare da Kaza, Citrus da Ganye
Ba za mu fada ba idan kun watsar da kwanon ku tare da kayan sayan kayan lambu koren allahntaka. (Kawai ka tabbata ba shi da gluten-free!)
Samu girke-girke
Hoto: Nico Schinco/Salo: Heath Goldman21. Gasasshen Tandoori Farin kabeji Bowls
Ba mu tabbatar da wane bangare ne muka fi sha'awar ba: gasasshen cauli mai yaji ko shinkafar kwakwa mai tsami?
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell22. Bibimbap-Wahayi Bowls
Bibimbap abinci ne na Koriya ta gargajiya na shinkafa, furotin, kayan lambu da kayan abinci iri-iri waɗanda ke haɗuwa tare kafin a ci abinci. Sigar mu tana musanya naman kaza don naman da aka saba don kiyaye abubuwa masu cin ganyayyaki.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell23. 20-minti Paleo Egg Roll Bowls
Duk daɗin daɗin ɗanɗanon kwai gwangwani, ban da abin rufewar wonton.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell24. Ginger-Abarba Shrimp Stir-soya
Ba wai kawai wannan sabis ɗin soya-soya ba ne kawai (don haka ba dole ba ne ku raba), kuma yana shirye don ci a cikin mintuna 20.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell25. Kaza da Snap Pea Stir-soya
Ko da ku gaske Kada ku ji daɗin dafa abinci, muna ba da tabbacin za ku iya yin wannan mutumin. Yana da sauri, dandano kuma hanya mafi gamsarwa fiye da salatin bakin ciki.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell26. Minti 20 Shrimp Scampi Zoodles
Zoodles da kansu ba sa cika musamman amma suna ƙara shrimp mai saurin dafa abinci kuma kuna da abincin da ya cancanci magana akai.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell27. Avocado Salatin Chicken Recipe
Ka tuna lokacin ƙara inabi da goro a cikin salatin kajin ka shine abu mafi kyau? Avocado shine sigar zamani na waccan (jin daɗin ƙara inabi da goro kuma).
Samu girke-girke
Ranar Allison / Abincin rana na zamani28. Citrus, Shrimp da Quinoa Salatin tare da Feta
Idan kun kasance kuna yin abincin rana kafin lokaci, wannan zai adana a cikin firiji har zuwa kwanaki biyu.
Samu girke-girke
Kwakwa da Kettlebells29. Salatin Cobb Strawberry tare da Tufafin Ranch mara kiwo
Kuna da mu a wurin miya mara kiwo.
Samu girke-girke
Chloe Flavor30. Vegan Fiesta Taco Bowl
Kada ku ajiye wannan don Talata kawai. Kuna iya shirya duk abubuwan sinadaran a gaba kuma ku ji daɗin kwano kowace rana na mako.
Samu girke-girke
Aubrie Pick/Mai Girman dandana31. Salatin Tumatir tare da Gasasshen Halloumi da Ganye
Lokacin soyayyen kwanon rufi ko gasasshen, Cyprian halloumi cuku yana haɓaka ɓawon burodi a waje da dumi, goey a ciki. Har yanzu kuna nutsewa?
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell32. Gasa Salmon-Ginger Salmon a cikin Parch
Idan salmon don abincin rana yayi kama da aiki, ji mu. Wannan tasa yana dafawa a cikin fakitin fakitinsa, don haka yana shirye ba da lokaci ba kuma ba dole ka damu da tsaftacewa ba.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell33. Gasasshen Peach da Salatin Halloumi tare da Tufafin Lemo-Pesto
Yawancin salads suna barin mu jin dadi bayan awa daya. Wannan yana cike da furotin kuma yana da daɗi don kiyaye ku.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell34. Mini Spanish Tortilla tare da zucchini
Yi la'akari da wannan a matsayin omelet da aka yi da dankali wanda yake daidai da girman mutum ɗaya.
Samu girke-girke
Eric Wolfinger/Littafin Keto na Mexican35. Gasa Kwai a Avocado
Muna son yolks ɗin mu su ƙara yin gudu, amma idan kun ƙi yarda, kawai ku gasa avo ɗin ku na ɗan mintuna kaɗan.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell36. Slow-Cooker Chicken Tikka Masala Nama
Jefa duk abin da ke cikin jinkirin girkin ku da maraice, danna maballin kuma tashi zuwa abincin rana kuna jiran ku tono ciki.
Samu girke-girke
Hoto: Mark Weinberg/Salo: Erin McDowell37. Low-Carb Zucchini Enchiladas
Sannu, gari tortillas. Sannu, kwale-kwalen zucchini. Waɗannan suna sake zafi da kyau, idan kuna son sanya su 'yan kwanaki gaba.
Samu girke-girke
Liz Moody/Masu Lafiya Tare38. Daal Daal ɗin Madarancin Zinare yana Ƙarfafa rigakafi
Yana kama da runguma a cikin kwano (daidai abin da muke buƙata da tsakar rana).
Samu girke-girke
Liz Moody/Masu Lafiya Tare39. Zucchini Noodle Pad Duba Ew
Idan kana son nau'in kayan lambu na wannan, kawai ka bar naman sa - yana cike da ƙwai da cashews kawai.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell.
Ba za mu iya samun isasshen wannan miya mai tsami-ganye-kwakwa ba.
Samu girke-girke
Aubrie Zaɓi/Ku Ci Abin da kuke So41. Dankalin Dankali-Cikin Buffalo
Ga yadda za a daidaita wannan abincin: Gasa babban nau'in dankali mai dadi sau ɗaya, sa'an nan kuma riƙe su a cikin firiji. Sauƙi-lafiya.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell42. Minti 15 Cheater's Pad Thai
Idan za mu iya cin abincin Thai kowace rana, za mu iya. Wannan sigar ba ta da inganci kamar kayan gaske, amma yana da sauƙin yin da haske isa ga abincin rana ta mako.
Samu girke-girke
Hoto: Michael Marquand/Salo: Jodi Moreno43. Kelp da Zucchini Noodle Pad Thai
A al'ada ana samun su a cikin abincin Koriya, kelp noodles ba su da alkama, paleo kuma suna da wadataccen abinci kamar baƙin ƙarfe, bitamin K, calcium da fiber. (Ci.)
Samu girke-girke
Aubrie Pick/Mai Girman dandana44. Lemon-Tahini Salatin tare da lentil, gwoza da karas
Lokacin da kuka gaji da Kale Kaisar amma har yanzu kuna son salatin, isa ga wannan. Yana da ƙasa, mai daɗi kuma ya zo tare da sutura mai tsami - yum .
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell45. Sheet-Pan Lemon Butter Veggies da tsiran alade
Ƙananan jita-jita da za ku tsaftace cikin yini, mafi kyau.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell46. Keto Sheet-Kwaji Kaji da Ganyen Bakan gizo
Kuna son wani abu mai lafiya da daɗi, amma kuma rashin ƙarfi da ƙarancin ƙoƙari. Voilà, mun samo muku abincin.
Samu girke-girke
Ranar Allison / Abincin rana na zamani47. Sheet-Pan Farisa Lemon Chicken
Dankali iri biyu da duk kayan yaji na Gabas ta Tsakiya? Za mu iya samun wannan don abincin rana kowace rana?
Samu girke-girke
Teri Lyn Fisher/Ci Kamar Yadda kuke Ba da cokali mai yatsa48. Dankali mai Dadi da Ya cika da Ciki da Yogurt-Lime
Don kawai kuna son wani abu mai lafiya ba yana nufin dole ne ku daidaita ga kayan lambu masu tururi da kaji na fili ba. (Psst: Kuna iya yin dankali mai dadi har zuwa kwanaki biyar a gaba.)
Samu girke-girke
Ranar Allison / Abincin rana na zamani49. Lemon-Gasasshen Dankali, Kaza da Alayyahu tare da Tzatziki
Makin kari idan kun bautar da wannan a cikin akwatin bento mai ban sha'awa.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell50. Ketogenic Gasa Kwai da Zoodles tare da Avocado
Abincin Keto ko a'a, waɗannan cuties suna shirye a cikin mintuna 25. Kashe wancan zoodler.
Samu girke-girke
tsawon lokacin da nono zai iya zama bayan famfo
LABARI: Yadda Ake Samun Gluten-Free (Ba tare da Ka Ba da Gabaɗaya Abincin da Kafi So ba)
Nemo Karin Hanyoyi Don Komawa Mafi Kyau: