Tiv thaiv cov neeg nruab nrab ntawm cov pluas noj, qhov zoo tshaj plaws ua tau yog ncav cuag cov khoom noj txom ncauj uas muaj protein ntau . Tab sis tsis yog cov zaub mov muaj protein ntau yuav ua. Nov yog 6 yam khoom noj uas muaj protein ntau uas yuav tsis ntim rau ntawm phaus.
Ib Qe Mug (aka Microwave Egg Scramble)
Cia peb pib nrog ib tug classic: lub qe mug. Tej zaum koj yuav tsis xav txog lub qe qe li lub khoom noj txom ncauj, tab sis peb cog lus tias koj yog tias nws yog ib qho chaw zoo meej.
Muaj tsawg hauv calorie ntau ntau, muaj protein ntau, thiab yooj yim ua kom yooj yim. Nws yog txhua yam koj tuaj yeem nug txog los ntawm khoom txom ncauj!
Ntawm no yog yuav ua li cas ua ib qho. Pib nrog lub microwave-zoo mug thiab spritz nws nrog tshuaj tsuag tsis khov. Ntxiv txog 3/4 khob qe dawb los yog tsis muaj rog qe kua qaub, ntxiv rau koj lub caij nyoog uas nyiam chiv. Microwave rau 1 1/2 feeb. Noob hauv ib diav uas muaj roj tsawg-rog, microwave rau ib feeb ntxiv, thiab voila-ib qho khoom noj txom ncauj me me uas muaj li ntawm 120 calories thiab 20 grams ntawm cov protein. Ua tibzoo saib cov kev qhia kom paub tseeb-rau kev qhia nrog cov tswv yim ua cua sov!
Sliced qaib ntxhw mis
Qaib ntxhw mis slices yog qhov kev xaiv ntawm cov khoom noj txom ncauj zoo kawg nkaus. Ib tug 2-oz. ua hauj lwm (li 2 - 4 lub txivneej) muaj 13 grams ntawm cov protein thiab tsuas yog 60 calorie ntau ntau-uas yog ib qho khoom noj loj loj rau me me calorie peev! Sodium-counters: Saib rau cov ntsev tsawg-sodium los yog tsis muaj ntsev-ntxiv.
Neb ob leeg noj lawv ncaj los yog qhwv lawv nyob rau hauv cov txiv nkes qes los yog dib slices rau qee qhov kev nyuab.
Rau cov khoom noj txom ncauj ntau ntxiv, qhwv lub qab ci ntawm lub teeb ntawm cov tsom iav dub: Qhov ntawd yuav coj koj cov khoom noj txom ncauj kom tag nrho txog 120 calories thiab 20 grams ntawm cov protein. Tham txog kev txaus noj txom ncauj!
Tswv Yim: Khaws ib pob ntawm cov qaib ntxhuav ntawm lub qhov chaw ua dej txias rau ib tav su mus tos. Ntau dua smarter tshaj ntaus cov tshuab luam ntawv.
Nonfat Greek Yogurt
Tej zaum koj tau hnov tias Greek yogurt muaj protein ntau tshaj qhov zoo, tab sis koj puas paub tias 5.3-oz. thawv muaj li 16 gram protein? Nws yog qhov tseeb! Thiab nws tsuas muaj ze li ntawm 100 calorie ntau ntau. Tsuas yog xyuas kom koj tau txais cov feem pua rog. Cov mis nyuj yog muaj roj ntau ntau hauv cov calorie ntau ntau. Sim qee yam ntawm Cias 100 flavors los ntawm Chobani, zoo li Strawberry Banana los yog Mixed Red Berry. Los yog tsim koj tus kheej cov kev lom zem flavors nyob hauv tsev nrog sib xyaw ua ke .
Nyuaj-Hau Lub Hau Uas
Cov qe qe yog cov protein ntau hauv lawv tus kheej (muaj 3.5 grams ntawm cov protein ntau hauv 17-calorie qe dawb). Thiab thaum twg koj nyuaj-lawv ua rau lawv hle thiab hle ib nrab hnub, lawv ua lub nkoj zoo meej rau tuav ntau cov protein. Qhib tawm cov nkaub nyom thiab ntxiv ib rab diav los yog ob qhov koj nyiam tshaj plaws. Tuna thiab hummus zoo heev vim tias lawv ntxiv cov protein ntau rau cov khoom noj txom ncauj, thiab salsa yog lwm txoj kev zoo heev vim tias nws muab koj ntau ntau heev rau qis qis heev. Tswv yim: Boil thiab tev ib lub kaum os hauv lub lis piam, thiab koj yuav muaj khoom noj txom ncauj zoo noj thaum npaj txhij txhua lub lim tiam ntev.
Jerky
Jerky tau ploj mus dhau ntawm cov nqaij nyug ... muaj cov nqaij qab noj qab nyob rau hauv qaib cov txwv, nqaij npuas, nqaij qaib, thiab vegan txawm. Nws ua rau khoom noj txom ncauj zoo heev vim nws lub txee ruaj khov, portable, thiab lig qab!
Ceev koj lub qhov muag ntawm cov ntawv noj haus, tab sis, vim tias qee hom muaj loaded nrog calorie ntau ntau. Cov ntaub ntawv nyob rau hauv point? Nqaij npuas Jerky. Nrhiav 1-oz. pab nrog 80 thaj calories thiab 10 grams protein. Qee yam ntawm peb cov npe tam sim no yog Simply Snackin, Krave Jerky, thiab Lorissa Chav ua noj.
Protein Bars nrog 200 Calories los yog Tsawg
Cov khoom noj txom ncauj uas muaj protein ntau tau yog kev xaiv ntse thiab yooj yim, tab sis ceev faj txog qhov koj xaiv. Nco ntsoov nyeem cov ntawv cim khoom noj haus. Ib txhia tuav tau nce siab txog 350 calorie ntau ntau! Nrhiav ib tug nrog rau ntawm 200 calories thiab tsawg kawg yog 10 grams protein. Cov ntsiab lus ntxiv yog tias nws muaj ntau hom grams fiber ntau.
Qee yam ntawm peb cov saum toj kawg nkaus cov khoom muaj xws li Quest Double Chocolate Chunk tuav thiab Luna Protein tuav. Lawv saj tsis zoo li dessert, tab sis ntim cov protein ntau heev.
Hais txog cov protein, nrhiav kom paub tias cov hmoov protein yuav pab tau kom poob phaus .