Cov menyuam yaus tshawb nrhiav zaub mov hauv cov khoom noj yooj yim-rau-chew me me thoob plaws hauv lawv lub hnub, thiab lawv cov saj thiab kev nyiam sib txawv ntau lub sijhawm. Qhia cov kev xaiv noj qab haus huv rau cov menyuam yaus kom nce lawv cov palettes thiab muab kev paub ntau yam khoom noj.
Cov Khoom Noj Me Me Me Me
Raws li cov menyuam yaus siv tag nrho lawv lub siab los tshawb txog lub ntiaj teb thiab noj ntau yam me me, cov zaub mov ntiv tes yog qhov tseem ceeb hauv lawv cov zaub mov. Cov khoom noj uas haum rau cov lus piav qhia no suav nrog cov txiv hmab txiv ntoo, tsuav los yog hlais txiv hmab txiv ntoo, zaub, nqaij thiab cov nplej tag nrho xws li:
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Me nyuam thiab niam Green peas
- Cucumber
- Blueberries
- Avocado
- Peaches
- Hard cheeses
- Tofu dov hauv crushed cracker los yog cereal crumbs
- Zoo-boiled or scrambled egg
- qaib, qaib ntxhw los yog nyuj
- Mini whole wheat waffles
- Soft-ci granola bars
Txoj Kev Tshiab Rau Kev Npaj Nyiam
Muab cov zaub mov no tso rau hauv chav tsev kub thiab chav los yog ci zaub thiab nqaij kom muab cov nqaij mos. Khaws cov khoom noj ntiv tes kom tsis txhob muaj seasoning ntau dhau thiab ntxiv tsw los ntawm kev npaj cov khoom xyaw txheem hauv txoj kev tshiab xws li:
- Muab cov qos yaj ywm mashed nrog cov hmoov nplej thiab qe ces kib hauv patties kom yooj yim qos yaj ywm pancakes.
- Mash ob lub qe thiab ib txiv tsawb ua ke, kib, thiab sab saum toj nrog cov txiv hmab txiv ntoo kis rau cov txiv tsawb qab zib.
- Julienne qos yaj ywm qab zib los yog zucchini, npog maj mam nrog txiv roj roj, thiab ci kom txog thaum muag muag.
- Drip tee ntawm yogurt tsw ntawm daim ntawv parchment thiab khov los tsim koj tus kheej version ntawm cov me me yogurt tee.
- Tig koj cov pancakes uas koj nyiam rau menyuam yaus los ntawm kev ua kom me me thiab me me.
- Muab cov khoom noj ntiv tes uas muaj protein ntau thaum koj ua cov nqaij ci me me uas siv cov nqaij hauv av sib xyaw nrog qe thiab breadcrumbs.
Multiple Ingredient Snacks
Tus kws kho mob hauv tsev neeg, Kristy De Leon, qhia tias koj cia cov menyuam yaus noj khoom txom ncauj thaum twg lawv tshaib plab vim tias lawv "kev noj zaub mov tau sau ntau tshaj ib lub lim tiam."
Cov zaub mov me me uas ua khoom noj txom ncauj pab cov menyuam yaus ua tau raws li lawv cov khoom noj khoom haus.
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tus tub haus cov txiv hmab txiv ntoo noj qab haus huv Txiv tsawb tau txais kev hloov pauv qab zib thaum koj siv cov khoom noj khoom haus los tig cov txiv tsawb khov khov rau hauv cov dej khov zoo li khoom qab zib. Ntxiv cov txiv ntseej butter rau cov khoom noj txom ncauj ntxiv.
- Khoom qab zib zoo li quesadillas tsuas yog nyias nyias ntawm Nutella ntawm lub tortilla. Ua kom sov lub tortilla nyob rau hauv lub microwave li 8 vib nas this kom soften nws, kis ib tug nyias txheej ntawm Nutella ntawm ib nrab, ces quav rau lwm ib nrab. Txiav rau hauv cov khoom tswj tau rau koj tus menyuam me.
- Top ib graham cracker nrog nyias txheej ntawm flavored cream cheese rau ib qho yooj yim mis nyuj thiab tag nrho cov khoom noj txom ncauj.
- Txhim kho cov txiv hmab txiv ntoo smoothie los ntawm kev ntxiv mis nyuj los yog Greek yogurt.
- Yogurt yog cov khoom noj khoom haus tseem ceeb rau menyuam yaus noj, tab sis tsev cheese nrog cov txiv hmab txiv ntoo diced cov khoom noj zoo sib xws.
- No-s alt soft pretzel pieces dipped nyob rau hauv hummus ua rau ib qho yooj yim, portable khoom txom ncauj.
- Cov me nyuam uas nyiam poob yuav nyiam mini pita qhob cij daim duab peb sab nrog taum dawb dip.
- Mini granola tom tsev suav nrog txiv ntseej butter thiab ntau yam txiv ntoo hauv av nrog oats dov rau hauv cov pob me me.
All-In-One Meals
Cov lus qhia noj qab nyob zoo rau cov menyuam yaus muaj xws li kev sib xyaw ntawm txiv hmab txiv ntoo, nplej, zaub, proteins thiab khoom noj siv mis. Thaum cov menyuam yaus nyiam noj zaub mov ib yam li lwm tsev neeg, lawv lub cev muaj peev xwm txwv kev xaiv. Cov lus qhia noj mov no suav nrog ntau pawg zaub mov hauv ib lub tais. Pab raws li-yog lossis deconstruct cov khoom xyaw.
Breakfast
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Me nyuam noj Mov ntau yam mos mos, tsuav txiv hmab txiv ntoo xws li txiv tsawb, strawberries thiab txiv duaj. Tshaj tawm ib txheej nyias ntawm cream cheese hla ib qho ntawm cov nplej nplej tag nrho, ces sab saum toj nrog cov txiv hmab txiv ntoo sib xyaw.
- Ci qe nrog cheese thiab steamed broccoli topped nrog whole grain breadcrumbs nyob rau hauv lub mini muffin lauj kaub rau me nyuam me qe ci.
- Coat banana bread hauv scrambled egg batter and Fry like standard French toast. Pab nrog txiv hmab txiv ntoo yogurt rau dipping.
Lunch
- Ua ib qho zaub xam lav nrog txias, siav nplej zom xws li macaroni, diced pepperoni, diced peppers, diced txiv ntseej, tsuav cheese slices thiab txiv lws suav.
- Top round crackers nrog lws suav sauce thiab shredded cheese. Ua kom sov lossis txias.
- Ua ib qho yooj yim qe nyias los yog tuna zaub xam lav rau pawg ntawm crackers rau protein-packed sandwich lwm txoj.
Dinner
- Ua ib lub tais mov nrog cov mov nplej, nyiam cov nqaij diced thiab ob mus rau peb me me, cov zaub mos xws li taum siav thiab taum. Hloov cov nplej nrog lwm cov nplej xws li couscous lossis quinoa.
- Form uncooked meatloaf rau hauv sticks thiab ci. Pab nrog ketchup rau ib qho yooj yim noj nws tus kheej noj mov.
- Ua tes tuav cov hnab ris rau noj hmo uas tsis muaj tais diav. Sib tov cov nqaij nyug av nrog cov kua txob ntsuab thiab txiv lws suav ua qhov txhaws, thiab siv ua ntej ua, tag nrho cov nplej pizza mov paj. Txiav lub khob noom cookie rau hauv lub voj voog loj, ntxiv cov nqaij sib tov rau hauv nruab nrab thiab quav dua los ua ib qho empanada zoo li. Squish qhov kawg kaw nrog rab rawg ces ci raws li cov lus qhia pob.
Ntawv qhia zaub mov
Qhov nruab nrab me nyuam me noj zaub mov suav nrog kev noj txhua hnub ntawm 1,000-1, 400 calories. Txhua hnub ntawm cov zaub mov tshwj xeeb muaj xws li:
- 3-4.5 ounces whole grains
- 1-1.5 khob zaub
- 1-1.5 khob txiv hmab txiv ntoo
- 2 khob mis / mis nyuj
- 2-4 ounces nqaij/ taum
Cov zaub mov me me thiab cov pluas noj ua rau muaj ntau yam khoom noj xws li cov vitamins thiab minerals xws li hlau thiab calcium. Sim suav nrog ntau yam khoom noj los ntawm txhua pawg zaub mov thoob plaws hnub thiab lub limtiam rau koj tus menyuam. Saib xyuas txhua lub sijhawm noj mov thiab khoom noj txom ncauj thiab ua zaub mov hauv qhov ntau thiab tsawg.
Creative noj
Cov khoom noj me nyuam yaus muaj ntau yam khoom noj los ntawm txhua pawg zaub mov uas cov neeg laus noj. Qhov txawv yog, cov me nyuam me xav tau cov khoom xyaw no hauv cov mos mos, tom me me. Pab cov menyuam tshawb nrhiav zaub mov thiab tsim kev nyiam nrog kev xaiv zaub mov zoo.
