Ua ib pluag mov tsis tig rau hauv lub qhov cub
Leej twg muaj sij hawm-los yog qhov uas xav tau-kom sawv ntsug tshaj lub qhov cub kub? Tuav saum cov zaub mov no, tsis muaj zaub mov noj tsis muaj sij hawm! Pluas mov noj tsis tau zoo ua luaj. Nov yog plaub ntawm kuv nyiam tsis ua noj su thiab noj mov. (FYI: Precooked proteins yog ib tug lifesaver!)
Greek Zaub xam lav nyob hauv ib lub thawv
Qhov no tsis muaj noj mov yog yooj yim super ua ntej ua ntej. Sau ib kab mason thoob khib nyiab thiab qhib lawv rau hauv lub fridge, ces muab ib qho mus rau yav sawv ntxov. Mason rhawv zeb muaj kev noj qab haus huv eater tus phooj ywg zoo tshaj plaws- Ntawm no yog vim li cas ! Kev noj qab haus huv tsis tas yuav nyuaj!
1. Hauv thoob qhov ncauj, quart-size mason jar, muab 2 diav ntim dej liab vinaigrette hnav khaub ncaws, 1/2 khob txhoov dib, 1/2 khob txiv lws txiv lauj, thiab 2 tablespoons tws liab dos.
2. Sab saum toj nrog 4 ooj ncuav nqaij thiab nqaij npuav ntawm nqaij tawv, 2 tablespoons txo cov rog rog, 1 tablespoon chopped kalamata los yog cov txiv ntseej dub, thiab 2 1/2 khob txiv lws kaub tais diav. Npog thiab tso rau hauv tub yees.
3. Thaum koj npaj noj, muab lub thawv co co, thiab ntxais cov quav rau hauv lub tais loj (los yog noj mov ntawm lub hwj)!
Tag nrho daim ntawv qhia: 286 calories, 10.5g tag nrho roj (2g zaum rog), 800mg sodium, 15g carbs, 4g fiber, 7.5g suab thaj, 35g protein
Ntses Thaib-Style Tsis-Ua Noob-Fry
Nqa cov "Fry" los ntawm cov nplaum-fry nrog ib yam khoom muaj yees: broccoli coleslaw! Nws yog lub noodle loj hloov nrog lub txias, nkig crunch. Ntxiv rau, nws yog lub veggie shortcut uas txuag lub sijhawm ua haujlwm!
Nqaij ntses nyob rau hauv Thaib-style txiv laum huab xeeb thiab tov nrog cua ntxiv-nws yog qhov khoom noj mini kawg! (Confession: Kuv qee zaum noj ob qhov khoom ib zaug.)
1. Mloog sib tov 1/4 khob dej khov nab kuab ntses los yog ntses, 2 tablespoons seasoned vinegar, thiab 1/2 teaspoon red flavets flakes.
2. Hauv lub tais loj, muab ib lub hnab ntim rau 12-ounce (rau 4 khob) broccoli cole slaw, 10 ounces cov tawv nqaij tsis siav thiab chopped lean chicken breast, 2 khob qab zib snap peas (halved), thiab 1/4 khob txhoov cilantro.
3. Ntxiv sauce sib tov rau lub tais loj thiab pov rau lub tsho tiv no. Npog thiab tso kom txias dua kom txog 15 feeb.
1/4 ntawm daim ntawv qhia (li 1 1/2 khob): 165 calories, 3g tag rog (0.5g zaum rog), 440mg sodium, 14g carbs, 4g fiber, 7g suab thaj, 22g protein
Fruity Tuna Nyias
Tuna salad feem ntau tau ntim nrog roj mayo-tab sis tsis no lightened-up version! Ntoo nrog txiv hmab txiv ntoo, nws yog lub zoo meej protein-packed zaub xam lav.
1. Hauv nruab nrab lub thawv nrog ib lub hau, muab ib tug 2.6-ounce cov hnab taum hauv cov dej, 1/4 khob txhoov kua txiv, 1/4 khob pias nplooj liab txiv hmab txiv ntoo, 1/4 khob tawb dib, 2 tablespoons qab ziab khaub noom cranberries, thiab 1 1/2 tablespoon lub teeb mayonnaise. Sib tov zoo.
2. Ua ntej noj mov, sab saum toj 4 khob lettuce nrog cov hmoov pob tuna sib xyaw. Yog tias koj nyiam, hnyav nrog lub teeb balsamic vinaigrette.
Tag nrho daim ntawv qhia: 275 calories, 8g tag nrho roj (1g zaum rog), 477mg sodium, 33g carbs, 6g fiber, 22.5 g suab thaj, 21g protein
Ntsim Dub Taum thiab Avocado Qaib Ntxhw Hnyav
Swap carby dawb npos rau cov kab mob tortillas. Koj tuaj yeem haum ntau cov khoom xyaw yummy hauv ib qho qhwv as opposed to rau ib lub sandwich.
1. Meej mash 3 tablespoons kaus poom kas taum dub (drained thiab rinsed). Ntxiv 1 ounce (li 2 tablespoons) avocado zom thiab ua rau cov ntses sov (lossis ntau dua rau saj). Sib tov zoo.
2. Hauv lub tais me me, tos kom 1/4 khob khaw coleslaw nrog 1 teaspoon kua txiv qaub.
3. Muab lub nplaum loj-fiber ntau nplaum (110 calorie los yog tsawg dua) ntawm lub phaj. Kis taum-avocado sib tov nrog lub chaw. Nqaij nrog 2 ooj (kwv yees li 4 daimj) kom txo tau cov ntsev tsawg-sodium 97 feem pua kom 98 feem pua ntawm cov qaib cov txwv tsis muaj rog, lime-coleslaw sib tov, thiab 2 tablespoons tws txiv lws suav.
4. Puav nyob rau ob sab ntawm tortilla thiab muab xauv los tso rau ntawm qhov filling.
Tag nrho daim ntawv qhia: 258 calories, 7.5g tag nrho roj (1g zaum rog), 775mg sodium, 35.5 g carbs, 10.5g fiber, 3.5g suab thaj, 21g protein
Lawm: Sim 5 yooj yim, tsis pub ua noj sus !
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!