ʻO ka hoʻoholo ʻana i ka ʻai olakino e pili ana i ka loaʻa a me ka maʻalahi o nā meaʻai maikaʻi a me ka ʻike meaʻai maikaʻi. Hāʻawi mākou iā ʻoe i ka manawa e ʻai ai me ke olakino ma ka hāʻawi ʻana iā ʻoe i ka ʻike e pono ai, 10 mau meaʻai olakino e kōkua iā ʻoe e lawe i kahi ʻano ʻai olakino. Aia iā ʻoe ke koena, e haʻi mai iā mākou pehea e hana ai!
Ka papa o nā mea
1. Tureke Burgers
Hiki ke hoʻomaka ke ʻano o ka ʻiʻo i hoʻohana ʻia no ka burger ma ke ala olakino. ʻOi aku ka momona o ka ʻiʻo Turkey ma mua o ka pipi, ʻoiai e mālama ana i nā waiwai ʻoluʻolu. Inā ʻo ʻoe ka mea mua e loaʻa i nā toppings no kāu burger, e koho i nā huaʻai hou e like me ka letus a i ʻole ka ʻōmato a hoʻolaha iā lākou me ka avocado a i ʻole ka hummus ma kahi o ka mayo.
2. Spaghetti huaʻai
Ua ʻike ʻia he kiʻekiʻe loa kā mākou meaʻai i nā kaʻa. E like me ka "carb" i hoʻolaha mua ʻia, hiki iaʻu ke ʻōlelo me ka hilinaʻi nui he ʻano like ka spaghetti i hoʻokumu ʻia i nā mea kanu, inā ʻaʻole ʻoi aku ka ʻoluʻolu ma mua o ka pasta palaoa maʻamau. Hoʻohui ia i kahi ʻano hou o ka ʻono a me nā meaʻai ʻē aʻe. E hōʻalo i ka ʻuala kaumaha a hiki iā ʻoe ke hele.
3. Tilapia me Citrus Vinaigrette
He ala lōʻihi mai nā lā o nā steak ginormous, e waiho ana i kahi no nā iʻa hou. Waiwai i loko ʻO Omega 3 a me nā momona olakino ʻē aʻe, ʻo ka iʻa e like me ka tilapia a me ka salmon he kumu maikaʻi ia o ka protein wīwī (ʻaʻole like me kā mākou hoa aloha pipi). ʻO ka hoʻololi ʻana i kāu ʻiʻo ʻulaʻula maʻamau me kahi lawelawe iʻa he 3-auneke e maʻalahi ia (a hoʻomaikaʻi i kou lauoho, ʻili, a me nā kui).
4. Bake & n ° 39; ʻuala piha
Me ke kala e like me kona ʻono, ʻai ka ʻuala kekahi mau ʻuala keʻokeʻo nui. Hoʻoikaika nui ʻia ka ʻike meaʻai o kēia ʻuala maikaʻi ʻole ʻaʻole hiki iā ʻoe ke hoʻopaʻapaʻa me ka hana ʻana i kēia hoʻololi meaʻai olakino. E hoʻohui i kāu mau kīʻaha haʻahaʻa haʻahaʻa punahele e like me nā pīni, Greek yogurt a me nā mea kanu e hana ia i mea ʻai.
5. oatmeal
He koho maikaʻi ʻo Oatmeal i nā cereals maʻamau no ka mea he liʻiliʻi ke kō i hoʻohui ʻia (ma muli o ke kō ʻulaʻula, ʻoluʻolu) a he kiʻekiʻe i ka fiber, mālama iā ʻoe i ka piha. ʻAʻole e haʻi ʻia, he nui nā ʻano o ka oatmeal e paʻa ai ʻoe e ʻike i kāu hui kūpono o nā nati, nā huaʻai, nā mea ʻala, etc.
6. salakeke Mediterranean
ʻO ka ʻoiaʻiʻo, paʻakikī loa ka hana ʻana i kahi salakeke, ke ʻole i hana ʻia me ka mayo a i ʻole jello. Pili i ka hapanui o nā ʻōmaʻomaʻo, nā mea kanu, a me nā momona olakino a he gula ʻoe! Ua lohe paha ʻoe e pili ana i nā pono olakino o ka ʻai Mediterranean? E ho'āʻo i kēia salakeke Mediterranean a inā makemake ʻoe e hoʻomaikaʻi i kou olakino, e noʻonoʻo e hana i kāu lole ponoʻī!
7. omelette
ʻO nā huaʻa kekahi ʻaina kakahiaka maikaʻi ʻole, ʻaʻohe ʻiʻo e like me kou makemake iā lākou. ʻO nā hua manu he kumu waiwai nui o ka protein a he nui loa. Hoʻomaʻamaʻa maikaʻi hoʻi lākou, e hoʻolilo iā lākou i ʻaina kakahiaka nui a i ʻole ka ʻaina awakea. E hoʻohui i nā omelets a i ʻole nā inike me kahi lāʻau lapaʻau a hoʻomaha i kāu puaʻa.
8. ʻO Chili Chicken Salsa
Ke neʻe nei mākou i nā kau kahi i kūpono ai nā meaʻai mehana a hōʻoluʻolu, akā ʻaʻohe pono e hoʻokomo i loko o ka insulation hou. ʻO nā sopa puʻuwai e like me ka chili he paʻakai kiʻekiʻe i loko o ka protein ma ke ʻano o ka ʻiʻo a i ʻole ka pī a hoʻopiha maikaʻi ka wai iā ʻoe.
9. ʻO ka pizza kāpīpī
Hiki iā mākou ke hoʻohana i kekahi mau mea kanu hou i ko mākou ola. ʻAʻole paha ʻoe i ʻike i ka ʻokoʻa, ʻoiai ke hana ʻia me ka toppings maikaʻi a me ka paʻakai liʻiliʻi. ʻAʻohe mea e paipai i nā keiki e ʻai hou aku i nā mea kanu.
10. ʻO nā pepa i hoʻopaʻa ʻia a i ʻole nā halo Portabella
Ke hoʻohana nei au i nā mea kanu ma ke ʻano he ipu no nā meaʻai ʻē aʻe (ka seleri a me ka pīkī pīkī, kāloti a me ka hummus, etc.). E noʻonoʻo i ka hoʻohui ʻana i nā kīʻaha kahiko quinoa, farro a i ʻole laiki hihiu me ka ʻiʻo wīwī a i ʻole ka momona momona, i loko o kahi pahu ʻai!
