Maphikidwe
45 Easy Whole30 Chakudya Chokonzekera Maphikidwe
Oct
Whole30 meal prep ndi njira yathanzi yama virus yokhala ndi maphikidwe okoma komanso athanzi.
Ndimakonda zakudya izi chifukwa zikusintha moyo. Zakudya za Whole30 zimalimbikitsa otsatira kuti achotse mowa, shuga, mkaka, mbewu, zowonjezera, mkaka, nyemba ndi zakudya zopanda thanzi kwa mwezi umodzi.
Ngati mukufuna kusintha moyo wanu, nawu mndandanda wamalingaliro 45 a kadzutsa, nkhomaliro, ndi chakudya chamadzulo. (Maganizo a Whole30 Meal Prep)
M'ndandanda wazopezekamo
Kodi mumakonzekera bwanji Chakudya pa Whole30?
Monga ndanenera kale, Whole30 ndi ndondomeko ya mwezi wa 1 yodyera yomwe imachotsa nyemba, mbewu, mowa, shuga, soya, ndi mkaka kuchokera ku zakudya zanu ndipo m'malo mwake zimalimbikitsa zakudya zonse, zathanzi.
Kuchotsa zakudya zotupa pazakudya zanu kumakhala ndi gawo lofunikira pazakudya izi, chifukwa zakudya izi zimatha kuyambitsa chitetezo chamthupi mwa anthu ena. Ngati mwakonzeka kusintha, yesani Whole30.
Sikunachedwe kusintha moyo wanu. Chifukwa chake khalani omasuka kuyesa Whole30 ndikudzitsutsa podya zakudya zopatsa thanzi komanso kusamalira thanzi lanu kwa mwezi umodzi.
Ndiyambire kuti kufusa? Ndakukonzerani mndandanda wamalingaliro 45 (malingaliro 15 pagawo lililonse latsiku, kuphatikiza chakudya cham'mawa, chamasana, ndi chakudya chamadzulo). Mutha kuyika chizindikiro ichi kapena kusindikiza maphikidwe. Zili ndi inu. Langizo lachangu: Pezani zotengera zokonzekera chakudya kuti musunge chakudya musanayambe.
Komanso, yang'anani zomwe muli nazo, konzani masamba ambiri, taya zinthu zomwe simungagwiritse ntchito kuti zipindule, ndipo koposa zonse, kumbukirani zolinga zanu. Ndithana ndi izi. (Maganizo a Whole30 Meal Prep)
Onerani kanemayu kuti mudziwe zambiri:
Malingaliro Okonzekera Chakudya cha Whole30: Maphikidwe 45 Opusa (Chakudya Cham'mawa, Chakudya Chamadzulo ndi Chamadzulo)
Ngati ndi nthawi yanu yoyamba kuchita izi, zingakhale zochititsa mantha pang'ono. Palibe shuga, mkaka, maswiti kapena mowa kwa masiku 30 (2). Zikumveka zoyipa. Komabe, si zosatheka kapena zovuta kukwaniritsa.
Ndikulonjeza kuti mudzamva mphamvu kumapeto kwa ulendo wanu. Yang'anani pamndandanda wotsatira wamalingaliro okonzekera chakudya ndikusankha chilichonse chomwe chikuwoneka bwino ndikudzitsutsa lero. (Maganizo a Whole30 Meal Prep)
15 Whole30 Chakudya Cham'mawa Maphikidwe
Ndine m'modzi mwa anthu omwe amakhala ndi nseru akadya chakudya cham'mawa, motero ndidasankha zakudya zomwe zimandipangitsa nseru. Mutha kupanga chakudya cham'mawa chomwe chili pansipa ndikusangalala nacho kwa masiku angapo. (Maganizo a Whole30 Meal Prep)
Zodabwitsa, mutha kukhala ndi hamburger m'mawa ndipo osadzimva wolakwa pambuyo pake. Amatumizidwa pa sipinachi ndikuwonjezera maolivi, sauerkraut, nyama yankhumba, avocado ndi mazira. Zikuwoneka ngati burger wakumwera chakumadzulo kwa kadzutsa, sichoncho? Zomwe muyenera kupatula ndi bun ndikudzisangalatsa nokha. (Maganizo a Whole30 Meal Prep)
Limbikitsani chizoloŵezi chanu cham'mawa ndi kusakaniza kwa taco komwe kungakupatseni mphamvu zokwanira kuti muyambe tsiku. Muli nyama ya turkey taco, mbatata, salsa, ndi mazira okazinga. Tchizi ndizosankha, mutha kugwiritsa ntchito kapena ayi. Ndizosavuta kupanga ndipo zili ndi zosakaniza zochepa. (Maganizo a Whole30 Meal Prep)
Ngati muli ndi chidwi ndi saladi pang'ono m'mawa, ganizirani izi. Ndizodzaza, zathanzi komanso zokoma. Kuphatikizika kwa 3 zosakaniza zotsika kwambiri za carb, zopanda mkaka komanso zopanda gluten. (Maganizo a Whole30 Meal Prep)
Sipinachi Artichoke Chakudya Cham'mawa
Pezani luso la kukhitchini ndikupanga sipinachi ya atitchoku casserole chakudya cham'mawa. Khungu la mbatata yokazinga lili ndi nyama yankhumba, veggies, ndi zest. Zopanda gluteni, zopanda tirigu, zopanda mkaka, 30 zogwirizana komanso zokoma kwambiri. Ndi bwino kukonzekera pasadakhale chakudya cham'mawa chokoma mtima. (Maganizo a Whole30 Meal Prep)
Mpunga Wokazinga wa Kolifulawa
Anthu ena amakonda mpunga wa kolifulawa, pamene ena sakonda. Ngati mukuona kuti n'zosangalatsa, yesani izi. Nyama yankhumba, masamba, okoleretsa bwino ndi choyika zinthu mkati ndi mazira. Ndimakonda maphikidwewa chifukwa ndi okoma mtima, okoma, komanso amakoma kwambiri. Keto wochezeka, wodzaza 30 ndi otsika carb. (Maganizo a Whole30 Meal Prep)
Hashi Ya Mbatata Yotsekemera Ndi Maapulo ndi Bacon
Ngati ndinu okonda okoma ngati ine, komanso ngati mbale zamchere, chotsekemera ichi ndi chanu. Ndi chisakanizo cha mbatata yokazinga ndi maapulo omwe mungathe kuwadula mosavuta ndi chowaza masamba. Zimakonzedwa mofulumira komanso mosavuta ndi zosakaniza zochepa. Kodi mungafunenso chiyani? (Maganizo a Whole30 Meal Prep)
Chinsinsichi ndi chabwino kwa iwo omwe amadya soseji ndi mazira ndi manja awo m'mawa. Ndani amafunikira mkate mukakhutitsidwa bwino chonchi? Kuphatikiza apo, ndi keto, yonse30, komanso yokhutiritsa kwambiri. (Maganizo a Whole30 Meal Prep)
Mudzafunika ocheka zitsulo zosapanga dzimbiri kuti mukonzekere Chinsinsichi. Ngati muli nawo, chakudya cham'mawachi ndi chosavuta. Gawo labwino kwambiri? Mutha kudya ndi kusangalala ndi ma sammies awa ndi manja anu opanda kanthu. (Maganizo a Whole30 Meal Prep)
Mbatata ndi zakudya zomwe ndimakonda kwambiri. Ngati mumagawana zomwe ndimakonda mbatata zophikidwa, njira iyi ndi yanu. Izo sizimakhumudwitsa konse. Ingodzazani mbatata ndi anyezi, nyama yankhumba, ndi tsabola. Ndi kuphika iwo ndi mazira. Ndi zophweka choncho. Zosavuta kukonzekera komanso zonse 30 zimagwirizana. (Maganizo a Whole30 Meal Prep)
Soseji ndi Mbatata Wotsekemera Paleo Wopanda Mazira
Mukuyang'ana chakudya cham'mawa chokoma chopanda mazira? Ngati ndi choncho, soseji iyi ndi mbatata ya paleo yopanda mazira ndiyopanda nzeru. Kudzazidwa ndi masamba athanzi, soseji wowutsa mudyo ndi zokometsera zokoma, Chinsinsichi ndi chokoma komanso chosavuta kupanga. Ngati simukonda mazira, muyenera ndithudi kuganizira kadzutsa lingaliro. (Maganizo a Whole30 Meal Prep)
Ma muffin a mazira a soseji a pizza amapanga chotupitsa chokoma kwambiri kapena kadzutsa. Iwo ali otsika-carb, whole30, ndipo alibe mkaka. Koma nayi wowomberayo. Zimakoma ngati pizza ya galu yotentha. Kuthirira pakamwa, sichoncho? (Maganizo a Whole30 Meal Prep)
Mbatata zophikidwa kumene zimapanga chisa chabwino chophikira mazira. Avekeni ndi cilantro ndi mapeyala ndipo mwakonzeka kupita. Ndizokoma, zonse30, komanso zovomerezeka ndi paleo, bwanji osatero? (Maganizo a Whole30 Meal Prep)
Koka Nkhumba Ndi PineappleColeslaw
Chophika chonsechi 30 ndi paleo slow cooker chokoka nkhumba ndi chakudya chokonzekera bwino kapena chakudya chamadzulo chapakati pa sabata. Simukufuna kuphonya mbale iyi yopangidwa ndi chinanazi salsa, barbecue sauce ndi creamy coleslaw. Zimapanga zotsalira zabwino kwambiri ndipo zimagwera m'gulu lazakudya zonse 30 zaubwenzi. (Maganizo a Whole30 Meal Prep)
Mukhoza kuphatikiza nyama za nkhuku zokometsera m'mawa ndi saladi, kukulunga, slider, kuviika, kapena mazira ophwanyidwa. Zonse 30, zopanda gluteni komanso paleo. Ndikulonjeza kuti mudzakonda Chinsinsi ichi. (Maganizo a Whole30 Meal Prep)
Ngati ndinu wokonda ku Turkey, mumakonda turkey skillet iyi. Chinsinsi chokomera banja, chopanda mazira. Lingaliro labwino kwambiri lokonzekera chakudya. Ndipo nthawi zonse mukhoza kuwonjezera mazira. Zokoma mtima komanso zodzaza, zodzaza ndi zonunkhira ndi ndiwo zamasamba zabwino, Chinsinsichi chimapangitsa kadzutsa kofulumira m'mawa. (Maganizo a Whole30 Meal Prep)
Pomaliza, ndikupangirani pudding ya chia yokoma komanso yokoma. Ili ndi michere yambiri, yokoma komanso yokoma kwambiri. Sikuti nthawi yambiri. Mutha kukonzekera mu mphindi 5 zokha ndikusangalala nazo sabata yonse. (Maganizo a Whole30 Meal Prep)
15 Whole30 Chakudya Chamadzulo Maphikidwe
Kupanga chakudya chamasana ndi chosavuta ndi malingaliro okonzekera chakudya awa. Gawo lotsatira lili ndi saladi zambiri, mapuloteni ndi masukisi omwe mungathe kupanga mphindi zochepa chabe. Ingopewani kirimu wowawasa ndi mayonesi ndipo mukhala bwino. Tiyeni tiwone mwatsatanetsatane malingaliro onse 30 opangira nkhomaliro. (Maganizo a Whole30 Meal Prep)
Greek Mason Jar Saladi Ndi Nkhuku
Tiyeni tipange kupanga ndikukhala ndi saladi mumtsuko wamasoni. Saladi yachi Greek iyi ndi nkhuku ndi yotsika kwambiri, yodzaza 30, ndi keto-wochezeka. Lili ndi zosakaniza zingapo zomwe zimafanana ndipo sizitenga nthawi yanu yochuluka (mphindi 10 za nthawi yokonzekera). Ndimakonda saladi iyi chifukwa imasunga bwino ndipo imapanga chakudya chabwino payokha. (Maganizo a Whole30 Meal Prep)
Saladi ya Beet Yokazinga Ndi Orange ndi Avocado
Saladi ina yomwe ingakusangalatseni pakuluma koyamba ndi saladi yokazinga ya beetroot yokhala ndi lalanje ndi avocado. Ndi chakudya chopatsa thanzi komanso chosavuta chodzaza ndi mafuta abwino. Ma avocado okoma, ma beets anthaka, ndi malalanje okoma, pamodzi ndi mtedza wina wokazinga, ndizophatikiza zokoma zomwe zingakuphulitseni. (Maganizo a Whole30 Meal Prep)
Iyi si saladi yanu yotopetsa yomwe ilibe kukoma, mapuloteni, ndi zakudya. M'malo mwake, ndi saladi yokoma ya nandolo, mazira ophwanyidwa ndi nkhuku yodulidwa. Mukhozanso kugwiritsa ntchito madzi a mandimu ndi msuzi wa tahini kuti mukomerere komanso kutsekemera. Saladi ya Autumn zoodle ndi yabwino pokonzekera chakudya komanso chakudya chamasana. (Maganizo a Whole30 Meal Prep)
Zopangidwa ndi madzi a mandimu, minced shallot, ndi katsabola watsopano, nsomba za salmonzi zimapangira chakudya cham'mawa chofulumira, chopatsa thanzi komanso chosavuta. Iwo ali olemera mu mapuloteni ndi omega-3 mafuta acids. Ndimakonda njira iyi chifukwa ndi njira yabwino yogwiritsira ntchito nsomba yosuta yotsala, yokazinga, yophika, kapena nsomba zamzitini. (Maganizo a Whole30 Meal Prep)
Mumaiona bwanji nsomba? Ngati ndi zomwe mumadya nthawi zonse, muli ndi mwayi chifukwa Chinsinsi ichi ndi nsomba. Zimatenga mphindi zosakwana 30 kukonzekera) koma zimapanga chakudya chamasana chomwe mungasangalale nacho ngakhale mutalimbana ndi zovuta 30. Kutumikira mu mbale za burrito, saladi za taco, kapena pa mpunga wa kolifulawa. (Maganizo a Whole30 Meal Prep)
Ngati mukuyang'ana chakudya chamasana chopepuka chomwe sichidzasokoneza m'mimba mwanu, msuzi wa tsabola wodzaza ndi wabwino kwa inu. Zimadzaza ndi chilichonse chomwe mukufuna, kuphatikizapo ng'ombe yamchere, anyezi, tsabola wa belu, adyo, mpunga wa kolifulawa, ndi zokometsera za ku Italy. Komanso ndi msuzi wapamtima womwe ndi wochezeka 30. (Maganizo a Whole30 Meal Prep)
Kodi ndinu wamasamba kapena osadya zamasamba? Ngati ndi choncho, kodi mungasangalale ndi msuzi wamasamba wozizirawu? Sichipempha kudulidwa. Zili ndi zosakaniza za vegan ndipo mutha kuzikonzekera pasanathe mphindi 30. Zomwe mukufunikira ndi tomato zamzitini ndi masamba owuma. Mutha kudya supu iyi pa nkhomaliro kapena chakudya chamadzulo. (Maganizo a Whole30 Meal Prep)
Zomwe muyenera kukonzekera mu Chinsinsi ichi ndi mbatata. Saladi ya mbatata yakumwera chakumadzulo ndi yosavuta komanso yachangu. Dulani ndi kudula zosakaniza zanu zina ndikukonzekera kusakaniza ndi mbatata yanu yophika.
Katsitsumzukwa Sweet Potato Chicken Skillet
Chophika ichi chimakhala ndi katsitsumzukwa, mbatata, ndi nkhuku. Zosavuta koma zokoma. Inde, onjezerani mchere, tsabola, adyo ndi paprika ndipo sangalalani ndi chakudya chamasana mwamsanga komanso chathanzi limodzi ndi okondedwa anu. (Maganizo a Whole30 Meal Prep)
Zakudya Zakudya Zam'madzi za Balsamic Glazed Asia
Mbale ya Zakudyazi zaku Asia ndi yathanzi kuposa mbale yodzaza ndi ma carbohydrate amasamba okhazikika. Zukini amapanga chakudya chopepuka. Mutha kuzidya pa nkhomaliro kapena chakudya chamadzulo ndikuzidya osadandaula za kuchuluka kwa ma calorie. Kupanga mbale iyi yathanzi kunyumba kukupulumutsirani ndalama. Ndipo mukhoza kuwonjezera mapuloteni kapena masamba aliwonse omwe mungasankhe. (Maganizo a Whole30 Meal Prep)
Musachite mantha ndi mtundu wa nyama izi. Zoonadi, sizili zofanana ndi zanyama zakunyumba kapena zozizira zomwe mumakonda, koma ndi zabwino. Aphatikizeni ndi mbale ya zukini Zakudyazi. Pewani feta chifukwa sizogwirizana kwenikweni ndikudya chakudya chamadzulo masana.
Saladi ya Kale Chicken Kaisara
Ndikukhulupirira kuti mudamvapo za saladi ya Kaisara, koma palibe chofanana ndi icho. Nkhuku ya Kaisara saladi ndi mphukira ndi chakudya chamasana kapena chakudya chamadzulo chodzaza ndi kukoma. Nkhuku yokazinga imaphatikizidwa ndi kale lodulidwa kuti likhale lokoma, kuvala kwa Kaisara wopanda mkaka, mtedza wa pine wokazinga, ndi mapeyala. Mphunzitsi wokoma kwambiri.
Sindikudziwa za inu, koma ndimakonda carbonara. Ichi ndi chisangalalo changa cholakwa. Komabe, Chinsinsi ichi ndikusintha kwenikweni kwamasewera. Simudzadzimva kuti ndi wolakwa mutadya mbale iyi, chifukwa imakhala ndi carb yochepa, yopanda mkaka, paleo, 30 yogwirizana komanso nthawi yomweyo kudzaza. Ili ndi msuzi wotsekemera womwe simungakhulupirire kuti ndi wathanzi.
Loaded Chili Sweet Potato Fries
Chakudya china chimene chimandipangitsa kukhala wosangalala komanso wolakwa ndi fries fries. Ngati mukutsatira zakudya zokwana 30, mutha kusangalala ndi zokazinga, koma mbatata yokazinga yathanzi ndi nyama yankhumba, kuvala kodyera, mazira okazinga, ndi mapeyala. Ndi imodzi mwazakudya zotchuka kwambiri zaku America, koma mwanjira yabwino.
Tiyeni titsirize chakudya chamasana ichi ndi Chinsinsi chazakudya zam'madzi chamalingaliro 30. Saladi ina yokhala ndi anyezi wofiira wofiira, shrimp, ndi mapepala a avocado okoma kuti amve bwino. Pambuyo pokonzekera pang'ono, sakanizani zosakaniza ndi chakudya chamasana chimaperekedwa. Gwiritsani ntchito shrimp yophika kale kuti mupeze zotsatira zachangu.
15 Whole30 Dinner Recipes
Tiyeni titsirize nkhaniyi ndi malingaliro 30 apadera a chakudya chamadzulo. Ngati maphikidwe ena amtsogolo akuitanira msuzi wa soya (omwe sagwirizana ndendende ndi 30), mutha m'malo mwake ndi mafuta a avocado kuti muphike. Kapena mafuta a kokonati. Tsopano tiyeni tiyang'ane mozama malingaliro ena a chakudya chamadzulo ndikupeza kena kake ka kukoma kwanu.
Veggie Loaded Spring Chicken Saladi
Ndikuyamba mndandandawu ndi saladi, koma musadandaule. Si saladi wotopetsa. M'malo mwake, ndi kuphatikiza kwakukulu kwa tangy mayonesi, kaloti zowonongeka, ndi nkhuku. Zosavuta kukonzekera, zokoma, zokometsera komanso zachangu, mbale iyi ndi imodzi yomwe mungafune kuyipanga mobwerezabwereza, ngakhale pakatha mphindi 30 zilizonse.
Ngati mukufuna kuwonjezera masewera a nthiti, njira iyi ndiyo njira yabwino yochitira. Mukhoza kugwiritsa ntchito nthiti za ng'ombe kapena nkhumba pa Chinsinsi ichi. Chinsinsichi chimawonjezera kukoma kwina kwa nthiti ndikupanga chakudya chokoma cha banja.
Palibe chomwe chimanditsitsimutsa ngati mbale ya tsabola wa cayenne. Chakudya chokonzekera kudya chopanda nyembachi chili ndi zinthu zomwe mwina muli nazo kale kunyumba, kotero mutha kuphika usikuuno. Amapereka ma servings 8 ndipo amakupatsani njira zambiri zophikira chakudya chamasiku amtsogolo. Chakudya chamadzulo chabwino, chokoma, komanso chodula chapakati pa sabata.
Zukini Pasta Ndi Ndimu, Garlic, ndi Shrimp
Pasitala iyi yokhala ndi adyo, shrimp ndi mandimu ndi mbale ya zukini yopanda gluteni komanso yotsika kwambiri. Ndi mtundu wathanzi wa njira yodziwika bwino ya linguini, scampi ndi shrimp. Pasitala wachizolowezi amasinthidwa ndi Zakudyazi za zukini kuti azidya zakudya zopatsa thanzi, zopepuka komanso zopatsa thanzi komanso masamba ambiri.
Lolani nkhuku yanu iimire mu mkaka wa kokonati ndi zokometsera za curry ndipo mudzakhala ndi chakudya chokoma chokoma. Kutumikira pa mpunga wa kolifulawa ndi kusangalala ndi chakudya chabwino ndi banja ndi mabwenzi. Mukhozanso kukonzekera chakudya chamadzulo ichi alendo anu akafika ndikuwadziwitsa za moyo wanu watsopano wathanzi.
Brisket ya Ng'ombe Yotsekemera ndi Yosuta
Ngati muli ndi chidwi chofuna kuphika, yesani nyama yamwana wang'ombe yokoma komanso yosuta. Chifukwa cha utsi wamadzimadzi, zokometsera zowuma, molasi, ndi khofi, mumasangalala ndi kusakaniza kokoma, kusuta ndi nyama yamwana wamphongo pambuyo pa maola angapo mu uvuni.
Nkhumba ndi Fennel Meatballs Ndi Garlic Sauteed Sipinachi
Nkhumba ndi fennel patties izi zimapanga maphunziro abwino. Komabe, mutha kudyanso ngati chakudya chamadzulo. Iwo ndi ochezeka, opanda gluteni, okoma, ndi okoma. Mukhoza kuwaphatikiza ndi phwetekere kapena msuzi wa basil, kapena kuwatumikira pa Zakudyazi za zukini ndi masamba kuti azidya kwambiri.
Tuna ndi imodzi mwazakudya zabwino kwambiri zotonthoza. Mutha kuphatikiza nonse 30 a inu. Zopangidwa ndi zinthu zingapo monga tuna wam'chitini, mayonesi, udzu winawake, ndi anyezi, ndizophatikizana bwino kwambiri komanso zotsekemera. Manga chosakaniza ichi mu letesi, perekani pa sangweji, kapena muziyika mu mapeyala a mapeyala kuti mudye chakudya chamadzulo.
Ma muffin a salmon awa / meatballs amapanga chakudya chopepuka komanso chokoma. Ndizokoma, zonyowa, zotsika kwambiri, komanso zopanda gluten. Mukhozanso kugwiritsa ntchito nsomba zamzitini kuti mukhale chakudya chofulumira komanso chosavuta chapakati pa sabata.
Ngati ndinu zamasamba kapena zamasamba, msuzi wa udzu winawake wonyezimira ndi wabwino kwa inu. Ndi zatsopano, zosavuta, zamasamba, zopanda mkaka komanso zopanda gluten. Sakanizani masamba anu odulidwa ndi adyo kwa mphindi zingapo, kenaka yikani mumasamba kapena msuzi wa nkhuku kuti muphatikize zokometsera. Sakanizani ndi blender ndikusangalala.
Kunja kukakhala mphepo kapena kukugwa mvula, dzitonthozeni ndi msuzi wozizira ngati msuzi wa ginger wa karoti. Ndizosavuta kukonzekera, zathanzi komanso zimakhala zosalala bwino. Wopangidwa ndi ginger, kaloti, zokometsera zina, msuzi, ndi anyezi, msuziwu ndi wopanda mkaka, kotero ndiwabwino kwa odya zamasamba ndi zamasamba.
Kukoka Nkhumba, Kabichi, ndi Saladi ya Arugula
Saladi ina, anthu! Nditani ngati zikukoma kwambiri kuti ndigawane nanu. Chinsinsichi ndi kusakaniza ma amondi odulidwa, arugula, cilantro, kaloti wonyezimira, kale kapena letesi, ndi nkhumba zokoka. Pamwamba pa izo ndi zokometsera ndi tangy mandimu vinaigrette ndi kupereka mimba yanu chikondi usikuuno.
Mpunga wa Cilantro Lime Kolifulawa
Ndatchulapo mpunga wa kolifulawa kangapo m'nkhaniyi. Koma Chinsinsi ichi ndi chosiyana kwambiri ndi chakale. Chakudya cham'mbali chomwe chimawonjezera chakudya chilichonse. Mutha kudya ndi shrimp yokoma, nkhuku yophika, carne asada yokazinga kapena kuigwiritsa ntchito ngati maziko a mbale ya chitumbuwa.
Balsamic Bacon Brussel Zitsamba
Ndani angakane timipira tating'ono tating'ono tokoma ta mphukira za Brussels zokazinga? Mu njira iyi, amaphatikizidwa ndi anyezi odulidwa ndi nyama yankhumba yamafuta. Kenako amaponyedwa mu balsamic glaze kuti amve kukoma kokoma. Langizo lofulumira: pangani magulu awiri pamene akusowa mofulumira.
SpaghettiSquash Ndi Broccolini ndi Mafuta a Truffle
Chinsinsi chamakono chomaliza cha chakudya chamadzulo chimafuna mafuta a truffle ndi mchere wa truffle kuti azidya zopangira tokha. Mwachangu sikwashi ya spaghetti. Mukachita izi, chakudya chotsalacho chimasonkhana mosavuta. Chinsinsicho chimafunanso broccoli. Koma mungagwiritsenso ntchito broccoli florets.
Wathanzi Ndi New Skinny
Tikukhulupirira, malingaliro 30 okonzekera chakudya awa apeza njira yakukhitchini ndi m'mimba mwanu. Sindikudziwa za inu, koma ndimawakonda kale onse, makamaka Zakudyazi zaku Asia.
Mukufuna chiyani? Kodi izi zidathandiza? Kodi muli ndi malangizo ophikira, malangizo kapena malingaliro omwe mukufuna kugawana nane? Siyani ndemanga pansipa ndipo tiyeni tikambirane za ulendo wanu wonse30.
Maphikidwe onsewa 30 adzakupulumutsirani ndalama, nthawi ndi khama ndikuwonetsetsa kuti mukuyenda bwino. Yesani maphikidwe okoma awa ndikugawana ndi anzanu ochezera.
Zothandizira:
- The Whole30 Diet: Kodi Imagwira Ntchito Ndipo Ndiyenera Kuyiyesa?
- Pulogalamu ya Whole30 - Whole30 Program
INGREDIENTS
- 15 Whole30 Chakudya Cham'mawa Maphikidwe
- 15 Whole30 Dinner Recipes
ZOCHITA
- Sankhani njira yomwe mumakonda yokonzekera chakudya.
- Konzani zosakaniza zofunika.
- Kuphika kwa mphindi 30 kapena kuchepera.
Komanso, musaiwale kusindikiza /bookmark ndipo pitani ku Blog kuti mudziwe zambiri zosangalatsa koma zoyambirira. (Vodka ndi Madzi a Mphesa)
Ndinasangalala kuiwerenga, zikomo