ʻAʻai maikaʻi no 5 mau minuke hiki iā ʻoe ke hana i kēlā me kēia manawa

Anter

• Kīnaʻi ʻAi kakahiaka
• ʻAi ʻAi Polokina
• ʻAina Pāʻina moa Pasta
• Nānā no

ʻAʻole pono ka meaʻai wikiwiki i ka manaʻo kino kino mea ʻai. E lawe i kēia mau mea ʻai ʻekolu i ʻae ʻia e ka meaʻai mai Chris Mohr, R.D., e hoʻohana pono i nā meaʻai mākaukau no nā meaʻai wikiwiki loa. Me kekahi mau meaʻai i wae ʻia ma ka lima, hiki iā ʻoe ke ʻaina kakahiaka, ʻaina awakea, a i ʻole ʻaina ahiahi i mākaukau ma lalo o ʻelima mau minuke (ʻae, maoli).

Kīnaʻi ʻAi kakahiaka

Hoʻopili kēia meaʻai i kahi punch maikaʻi o ka protein, ka mea a nā poʻe he nui e nānā ʻole i ka wā ʻaina kakahiaka, e like me Mohr. He mea nui e hoʻolaha aku i kāu ʻai protein i loko o ka lā āpau no laila ʻike ʻoe i ka momona a hiki i ka pāʻina aʻe.

Nā mea hoʻohui

• 1 kīʻaha Greek yogurt maʻemaʻe a i ʻole ka paʻakai
• 1/2 kīʻaha i nā hua hou a i ʻole ka hau
• 1 punetune o nā hua flax lepo a i ʻole nā ​​hua chia

Nā kuhikuhi: E hoʻohui i ka Greek yogurt a i ʻole ka paʻakai liʻiliʻi i loko o ke kīʻaha, a laila e kau i luna me kahi lima o nā hua a me nā hua maloʻo.

ʻAi ʻAi Polokina

Hāpai ʻia kēia pāʻina me ka momona momona mai ka iʻa a me ka avocado a ʻūlū i kahi pulana hoʻopiha maikaʻi a me ka puniki protein me nā pīni ʻeleʻele.

Nā mea hoʻohui

• 1 packet of salmon a tuna paha
• 1/2 hiki i nā pīni ʻeleʻele
• 1 punetune guacamole a i ʻole ka hapalua o ka avocado hou
• 2 punetēpuni balsamic vinaigrette dressing

Nā kuhikuhi: E hoʻomaka me kahi kīʻaha liʻiliʻi a i ʻole ka pahu hele. E hoʻohui i ka ʻeke salmon a i ʻole tuna, piʻi ʻeleʻele, guacamole a avocado, a me ka balsamic vinaigrette dressing. E hauʻoli me nā pahū palaoa piha a i ʻole ma luna o kahi moena o nā ʻōmaʻomaʻo hou.

ʻAina Pāʻina moa Pasta

ʻO kekahi o nā mea huna maikaʻi loa no ka ʻaina ahiahi wikiwiki (no ʻoe wale nō a i ʻole no ka ʻohana holoʻokoʻa) he moa rotisserie. Inā he pahu pasta kāu, kahi hue o ka pesto, a me nā mea ʻai a pau ma ka home, mākaukau ʻoe e paʻi i kahi pāʻina nui maʻalahi a ʻono hoʻi, stat.

Nā mea hoʻohui

• 1 moa moa rotisserie i kuke ʻia
• 1 pahu pasta
• 1 mau mea ʻai kīʻaha
• 3 punetune i hoʻomākaukau ʻia pesto
• ʻO nā greens hui a me nā lole balsamic no kahi salakeke ʻaoʻao

Nā kuhikuhi: E hoʻomoʻa i ka pasta e like me nā kuhikuhi ma ka pahu. ʻOiai e kuke ana, ʻokiʻoki i ka moa a kuke i nā mea kanu. Ke pau ka pasta, hoʻolei me nā mea kanu a me ka moa i loko o kahi pola me ka pesto, a hoʻohui i ka salakeke ʻaoʻao.

No Grokker

Makemake ʻoe i nā manaʻo kuke kuke olakino? Aia nā kaukani o ka hoʻoikaika kino, yoga, ka noʻonoʻo ʻana, a me nā papa kuke olakino e kali nei iā ʻoe ma Grokker.com, ka hale kūʻai kū hoʻokahi ma ka punaewele no ke olakino a maikaʻi. Hoʻohui Kinohi loaʻa i ka poʻe heluhelu ka uku kūʻai kūʻokoʻa-ʻoi aku ma mua o 40 pakeneka! E nānā iā lākou i kēia lā!

Nā mea hou aʻe mai Grokker

E kālai i kāu pihi mai kēlā me kēia huina me kēia hana wikiwiki

15 Nā hana e hāʻawi iā ʻoe i nā lima kani

ʻO ka hana wikiwiki a me ka huhū Cardio e hoʻopiʻi i kāu metabolism

Nānā no