45 Easy Whole30 Meal Prep Recipes

I-Whole30 meal prep iwumkhuba wezempilo osanda kuzalwa onamaresiphi amnandi futhi anempilo.

Ngiyakuthanda lokhu kudla ngoba kushintsha impilo. I-Whole30 diet ikhuthaza abalandeli ukuthi basuse utshwala, ushukela, ubisi, okusanhlamvu, izithasiselo, ubisi, okusanhlamvu kanye nokudla okungenamsoco ekudleni kwabo inyanga eyodwa.

Uma ubheke ukwenza ushintsho lwendlela yokuphila, nalu uhlu lwemibono engama-45 yasekuseni, isidlo sasemini, nedina. (Imibono Yokulungiselela Ukudla Okuphelele30)

Ukulungiselela Kanjani Ukudla ku-Whole30?

Njengoba ngishilo ekuqaleni, i-Whole30 uhlelo lokudla lwenyanga ye-1 olususa okusanhlamvu, okusanhlamvu, utshwala, ushukela, isoya, nemikhiqizo yobisi ekudleni kwakho futhi esikhundleni salokho kukhuthaze ukudla okuphelele, okunempilo.

Ukuqeda ukudla okuvuvukala ekudleni kwakho kudlala indima ebalulekile kulokhu kudla, njengoba lokhu kudla kungabangela impendulo yokuzivikela komzimba kwabanye abantu. Uma usulungele ushintsho, zama i-Whole30.

Akukephuzi kakhulu ukushintsha indlela yokuphila. Ngakho-ke zizwe ukhululekile ukuzama i-Whole30 futhi uzibekele inselelo ngokudla ukudla okunempilo nokunakekela kangcono impilo yakho inyanga yonke.

Kufanele ngiqale kuphi ukubuza? Nokho, ngikuhlanganisele uhlu lwemibono engama-45 (imibono engu-15 yengxenye ngayinye yosuku, okuhlanganisa ukudla kwasekuseni, kwasemini, nedina). Ungabhukhimaka lesi sihloko noma uphrinte izindlela zokupheka. Kuphuma kuwe. Ithiphu esheshayo: Thola iziqukathi zokulungiselela ukudla ukuze ugcine ukudla ngaphambi kokuthi uqale.

Futhi, bhala uhlu lwalokho onakho, lungisa imifino eminingi, ulahle izinto ongeke uzisebenzisele ukuzizuzisa, futhi okubaluleke kakhulu, khumbula imigomo yakho. Ngizobhekana nalokhu. (Imibono Yokulungiselela Ukudla Okuphelele30)

Buka le vidiyo ukuthola eminye imininingwane:

I-Whole30 Meal Prep Ideas: Amaresiphi angama-45 angenangqondo (Ibhulakufesi, Isidlo sasemini, neDinner)

Uma kungokokuqala ngqa ukwenza lokhu, kungase kwesabise kancane. Awekho ushukela, awekho ubisi, awekho amaswidi noma ubhiya izinsuku ezingama-30 (2). Kuzwakala kabi. Nokho, akwenzeki noma kunzima ukufeza.

Ngiyathembisa ukuthi uzozizwa unamandla ekupheleni kohambo lwakho. Bheka uhlu olulandelayo lwemibono yokulungiselela ukudla bese ukhetha noma yikuphi okuzwakala kukuhle bese uzibekela inselelo namuhla. (Imibono Yokulungiselela Ukudla Okuphelele30)

15 Amaresiphi esidlo sasekuseni se-Whole30

Ngingomunye walabo bantu ababa nesicanucanu ngemva kokudla kwasekuseni, ngakho ngikhethe ukudla okungenza ngibe nesicanucanu. Ungenza kalula iqoqo lamabhulakifesi angezansi futhi ukujabulele izinsuku ezimbalwa. (Imibono Yokulungiselela Ukudla Okuphelele30)

Ibhulakufesi Burger

Isimanga, ungathola i-hamburger ngesidlo sasekuseni futhi ungazizwa unecala ngemva kwalokho. Iphakelwa ngesipinashi futhi ifakwe iminqumo, i-sauerkraut, ubhekeni, ukwatapheya namaqanda. Kubukeka njengebhega eseningizimu-ntshonalanga yesidlo sasekuseni, akunjalo? Okudingayo nje ukukhipha i-bun futhi uzitike ngokwakho. (Imibono Yokulungiselela Ukudla Okuphelele30)

I-Taco Scramble

Nonga umkhuba wakho wasekuseni ngengxube ye-taco ezokunika amandla anele ukuze uqale usuku. Iqukethe inyama ye-turkey taco, amazambane, i-salsa, namaqanda aphekiwe. Ushizi uyazikhethela, ungawusebenzisa noma ungawusebenzisi. Kulula ukwenza futhi iqukethe izithako ezimbalwa kuphela. (Imibono Yokulungiselela Ukudla Okuphelele30)

Pesto Inkukhu Isaladi

Uma usesimweni sokuthola isaladi encane ekuseni, cabanga ngalokhu. Iyagcwalisa, inempilo futhi imnandi. Inhlanganisela yezithako ezi-3 ezine-carb ephansi, ezingenalo ubisi ne-gluten-free. (Imibono Yokulungiselela Ukudla Okuphelele30)

Isipinashi Artichoke Breakfast

Yenza ubuciko ekhishini futhi wenze le casserole yesipinashi ye-artichoke isidlo sasekuseni. Isikhumba sikabhatata othosiwe siqukethe ubhekeni, imifino kanye ne-zest. I-Gluten, ayinayo okusanhlamvu, ayinabisi, i-30 iyahambisana futhi imnandi kakhulu. Kuhle ukulungiselela kusengaphambili isidlo sasekuseni esinenhliziyo enhle. (Imibono Yokulungiselela Ukudla Okuphelele30)

Ilayisi le-Cauliflower ethosiwe

Abanye abantu bathanda irayisi likakholifulawa, kanti abanye abayithandi. Uma ukuthola kukhanga, zama le recipe. I-Bacon, imifino, ifakwe kahle futhi ifakwe amaqanda. Ngiyayithanda le recipe ngoba inenhliziyo, imnandi, futhi inambitheka kahle. I-Keto friendly, igcwele i-30 ne-carb ephansi. (Imibono Yokulungiselela Ukudla Okuphelele30)

Ihashi Lizambane Elimnandi elinama-apula kanye nobhekeni

Uma uyisithandwa esimnandi njengami, kodwa futhi uthanda izitsha ezinosawoti, le recipe enoshukela/enosawoti ingeyakho. Kuyingxube yamazambane agayiwe nama-apula ongakwazi ukuwaqoba kalula nge-chopper yemifino. Ilungiswa ngokushesha futhi kalula ngezithako ezincane. Yini enye obungayifuna? (Imibono Yokulungiselela Ukudla Okuphelele30)

I-Paleo Sausage Egg Muffin

Le recipe ilungele labo abadla amasoseji namaqanda ngezandla zabo ekuseni. Ubani odinga isinkwa uma ugcwaliswa kamnandi kangaka? Futhi, i-keto, i-whole30, futhi yanelisa kakhulu. (Imibono Yokulungiselela Ukudla Okuphelele30)

Uzodinga abasiki bebhisikidi bensimbi engagqwali ukuze ulungise le recipe. Uma unazo, lesi sidlo sasekuseni siyinto esheshayo. Ingxenye engcono kakhulu? Ungadla futhi ujabulele lawa ma-sammies ngezandla zakho. (Imibono Yokulungiselela Ukudla Okuphelele30)

Amazambane Amnandi Abhakwe Kabili

Ubhatata uwukudla engikukhonzile. Uma wabelana ngothando lwami lwamazambane abhakiwe, le recipe ingeyakho. Ayikaze iphoxe. Gcwalisa ubhatata ngo-anyanisi, ubhekeni nopelepele. Futhi uwapheke namaqanda. Kulula kanjalo. Kulula ukulungiselela futhi wonke angama-30 ahambisanayo. (Imibono Yokulungiselela Ukudla Okuphelele30)

I-Sausage kanye ne-Sweet Potato I-Paleo I-Egg-Free Skillet

Ufuna isidlo sasekuseni esimnandi esingenamaqanda? Uma kunjalo, leli soseji kanye ne-sweet potato paleo eggless skillet akunangqondo. Egcwele imifino enempilo, amasoseji anamanzi kanye nezinongo ezimnandi, le recipe imnandi futhi kulula ukuyenza. Uma ungawathandi amaqanda, kufanele nakanjani ucabangele lo mbono wasekuseni. (Imibono Yokulungiselela Ukudla Okuphelele30)

I-Sausage Pizza Egg Muffins

Lawa ma-muffin amaqanda e-pizza enza isidlo esimnandi noma sasekuseni. Bane-carb ephansi, i-whole30, futhi abanalo ubisi. Kodwa nangu umdubuli. Inambitheka njenge-hot dog pizza. Ukunisela emlonyeni, akunjalo? (Imibono Yokulungiselela Ukudla Okuphelele30)

Amaqanda Ezidlekeni Zamazambane

Amazambane amasha agayiwe enza isidleke esiphelele sokupheka amaqanda. Zigqoke nge-cilantro ne-avocado futhi usulungele ukuhamba. Imnandi, iphelele30, futhi ivunyiwe yi-paleo, pho kungani kungenjalo? (Imibono Yokulungiselela Ukudla Okuphelele30)

Ingulube Edonsa NgophayinaphuColeslaw

Lesi sipheki esinensayo esingu-30 kanye ne-paleo esidonsa ingulube siwukulungiselela ukudla okuhle noma isidlo sakusihlwa saphakathi nesonto. Ngeke ufune ukuphuthelwa yilesi sidlo esenziwe nge-ananas salsa, isoso ye-barbecue ne-coleslaw e-creamy. Kwenza izinsalela ezinhle kakhulu futhi iwela esigabeni sakho konke ukudla okunobungani okungu-30. (Imibono Yokulungiselela Ukudla Okuphelele30)

Amaphethini enkukhu ashisayo

Ungabhanqa ama-meatball enkukhu ebabayo ekuseni ngesaladi, ukugoqa, izilayidi, ukucwilisa, noma amaqanda aqhephukile. Zonke 30, gluten free kanye paleo. Ngiyathembisa ukuthi uzoyithanda le recipe. (Imibono Yokulungiselela Ukudla Okuphelele30)

I-Turkey Skillet

Uma ungumlandeli we-turkey, uzoyithanda le turkey skillet. Iresiphi elungele umndeni, engenamaqanda. Umqondo ophelele wokulungiselela ukudla. Futhi ungakwazi njalo ukwengeza amaqanda kuwo. Inhliziyo igcwele futhi igcwele izinongo nemifino, le recipe yenza isidlo sasekuseni esisheshayo esiphelele ekuseni. (Imibono Yokulungiselela Ukudla Okuphelele30)

I-Chia Pudding

Ekugcineni, ngikuphathele uphudingi we-chia okhilimu noshukela. Inothe ngomsoco, imnandi futhi inambitheka kahle. Akudli isikhathi. Ungayilungiselela ngemizuzu emi-5 nje futhi uyijabulele isonto lonke. (Imibono Yokulungiselela Ukudla Okuphelele30)

15 Whole30 Lunch Recipes

Ukwenza isidlo sasemini esinempilo kulula ngale mibono yokulungiselela ukudla elandelayo. Isigaba esilandelayo siqukethe amasaladi amaningi, amaprotheni namasoso ongawenza ngemizuzu nje. Vele ugweme ukhilimu omuncu nemayonnaise futhi uzoba kuhle. Ake sibhekisise yonke imibono engama-30 yokwenza isidlo sasemini. (Imibono Yokulungiselela Ukudla Okuphelele30)

Isaladi yeGreek Mason Jar Nenkukhu

Ake senze ubuciko futhi sibe nesaladi embizeni yamatshe. Le isaladi yesiGreki enenkukhu ine-carb ephansi, igcwele30, futhi i-keto-friendly. Iqukethe izithako ezimbalwa ezivamile futhi ayithathi isikhathi sakho esiningi (imizuzu eyi-10 yesikhathi sokulungiselela). Ngiyayithanda le saladi ngoba igcina kahle futhi yenza ukudla okumnandi iyodwa. (Imibono Yokulungiselela Ukudla Okuphelele30)

Isaladi Yebhithi Ethosiwe Nge-Orange kanye Nokwatapheya

Enye isaladi ezokuhlaba umxhwele ekulumeni kokuqala isaladi ye-beetroot ethosiwe ne-orange kanye ne-avocado. Ukudla okunomsoco futhi kulula okugcwele amafutha anempilo. Ukwatapheya ocwebezelayo, ubhontshisi obusemhlabeni, newolintshi elimnandi, kanye nama-hazelnuts athosiwe, kuyinhlanganisela emnandi ezokuphephetha. (Imibono Yokulungiselela Ukudla Okuphelele30)

Isaladi ye-Fall Zoodle

Leli akulona isaladi lakho eliyisicefe elintula ukunambitheka, amaprotheni, nezakhamzimba. Kunalokho, isaladi elimnandi likaphizi, amaqanda aphekiwe kanye nenkukhu egayiwe. Ungasebenzisa futhi ijusi kalamula kanye nesoso ye-tahini ukuze uthole ukunambitheka kanye nokhilimu. Isaladi ye-autumn zoodle ilungele ukulungisa ukudla kanye nesidlo sasemini esihle. (Imibono Yokulungiselela Ukudla Okuphelele30)

AmaSalmon Burgers

Enziwe ngejusi kalamula, i-shallot egayiwe, ne-dill entsha, lawa mabhega e-salmon enza isidlo sasekuseni esisheshayo, esinomsoco, futhi esilula. Zicebile ngamaprotheni nama-omega-3 fatty acids. Ngiyayithanda le recipe ngoba iyindlela enhle yokusebenzisa i-saumon esele ebhemayo, eyosiwe, eyosiwe, noma i-saumoni ekheniwe. (Imibono Yokulungiselela Ukudla Okuphelele30)

Ishidi Pan Fish Fajitas

Uzizwa kanjani ngezinhlanzi? Uma kuyinto oyidla njalo, usenhlanhleni ngoba le recipe imayelana nezinhlanzi. Kuthatha imizuzu engaphansi kwengama-30 yokulungiselela) kodwa yenza isidlo sasemini esihle oyosijabulela ngisho nangemva kwayo yonke imizabalazo yakho engama-30. Khonza ezitsheni ze-burrito, amasaladi e-taco, noma phezu kwelayisi le-cauliflower. (Imibono Yokulungiselela Ukudla Okuphelele30)

Isobho Lepelepele Eligcwele

Uma ufuna isidlo sasemini esilula esingeke sikhukhumale isisu sakho, lesi sobho sikapelepele esigxiliwe siyisinqumo esilungele wena. Ilayishwe cishe noma yini oyifunayo, okuhlanganisa inyama yenkomo enosawoti, u-anyanisi, i-bell pepper, i-garlic, irayisi ye-cauliflower, nezinongo zase-Italy. Futhi iyisobho elimnandi elinobungani abangama-30. (Imibono Yokulungiselela Ukudla Okuphelele30)

Isobho Yemifino

Ingabe uyi-vegan noma imifino? Uma kunjalo, ungalijabulela leli sobho lemifino eliqandisiwe? Ayiceli ukugawulwa. Iqukethe izithako ze-vegan futhi ungayilungisa ngaphansi kwemizuzu engama-30. Okudingayo utamatisi ofakwe ethinini nemifino eqandisiwe. Ungadla le sobho ngesidlo sasemini noma sakusihlwa. (Imibono Yokulungiselela Ukudla Okuphelele30)

Isaladi lamazambane eningizimu-ntshonalanga

Konke okudingayo ukulungiselela kule recipe amazambane. Le saladi yamazambane aseningizimu-ntshonalanga ilula futhi iyashesha. Sika bese udayisi ezinye izithako zakho futhi uzilungiselele ukuxutshwa namazambane akho abilisiwe.

I-Asparagus Sweet Potato Inkukhu Skillet

Lesi sikhwama sihlanganisa i-asparagus, ubhatata, nenkukhu. Simple kodwa okumnandi. Yebo, engeza usawoti, upelepele, u-garlic kanye ne-paprika futhi ujabulele isidlo sasemini esisheshayo nesinempilo nabantu obathandayo. (Imibono Yokulungiselela Ukudla Okuphelele30)

I-Balsamic Glazed Asian Noodles

Isitsha sama-noodle ase-Asia sinempilo kunesitsha esigcwele ama-carbohydrate sama-noodle avamile. I-Zucchini yenza ukudla okulula. Ungayidla ngesidlo sasemini noma isidlo sakusihlwa futhi uyidle ngaphandle kokukhathazeka ngomthwalo wekhalori oweqile. Ukwenza lesi sitsha sezempilo ekhaya kuzokongela imali. Futhi ungangeza noma yimaphi amaprotheni noma imifino ozikhethele yona. (Imibono Yokulungiselela Ukudla Okuphelele30)

Ama-Meatballs Aluhlaza

Ungathuswa wumbala wala ma-meatballs. Yiqiniso, awafani neze nama-meatballs azenzela noma afriziwe owathandayo, kodwa mahle nje. Bahlanganise nesitsha sama-noodle e-zucchini. Gwema i-feta ngoba ayihambelani futhi ujabulele ukudla okunempilo ntambama.

I-Kale Chicken Caesar Salad

Ngiyaqiniseka ukuthi uke wezwa ngesaladi likaKhesari ngaphambili, kodwa akukho lutho olufana nalo. Le saladi yenkukhu kaKhesari enamahlumela iyisidlo sasemini esihle noma isidlo sakusihlwa esigcwele ukunambitheka. Inkukhu eyosiwe ibhangqwe ne-kale eqoshiwe ukuze kube nokhilimu, ukugqoka kukaKhesari okungenalo ubisi, amantongomane kaphayini athosiwe, kanye nokwatapheya. Ubuciko obuhle kakhulu.

I-Zucchini Noodle Carbonara

Angazi ngawe, kodwa ngiyayithanda i-carbonara. Lokhu kuyinjabulo yami enecala. Nokho, le recipe iwushintsho lwangempela lomdlalo. Ngeke uzizwe unecala ngemva kokudla lesi sidlo, njengoba sine-carb ephansi, ayinalo ubisi, i-paleo, i-30 ehambisanayo futhi ngesikhathi esifanayo igcwalisa. Inesoso elinokhilimu ongeke ukholwe ukuthi inempilo.

Kulayishwe Ama-Chili Amazambane Athosiwe

Okunye ukudla okungenza ngizizwe ngijabule kodwa futhi nginecala ama-french fries. Uma ulandela ukudla okugcwele okungama-30, usengajabulela okunye okuthosiwe, kodwa amazambane athosiwe anempilo anobhekeni, ukugqoka kwamapulazi, amaqanda aphekiwe, kanye nokwatapheya. Kungenye yezitsha ezithandwa kakhulu eMelika, kodwa ngendlela enhle.

Isaladi ye-Shrimp kanye ne-Avocado

Ake siphethe lesi sidlo sasemini ngeresiphi yokudla kwasolwandle enemibono engama-30. Enye isaladi eno-anyanisi obomvu obomvu, izimfanzi, nezinotshi zikakwatapheya okhilimu ukuze uthole ukunambitheka okungcono nakakhulu. Ngemuva kokulungiswa okufushane, hlanganisa izithako kanye nesidlo sasemini sinikezwa. Sebenzisa izimfanzi ezibilisiwe ukuze uthole imiphumela esheshayo.

15 Whole30 Dinner Recipes

Masiphethe lesi sihloko ngemibono yesidlo sakusihlwa esingama-30. Uma ezinye zezindlela zokupheka zakamuva zibiza isoso yesoya (engahambisani ncamashi nama-30), ungayifaka esikhundleni samafutha kakotapheya ukuze upheke. Noma amafutha kakhukhunathi. Manje ake sibhekisise eminye imibono yesidlo sakusihlwa futhi sithole okuthile okuthandayo.

Veggie Loaded Spring Chicken Salad

Ngiqala lolu hlu ngesaladi, kodwa ungakhathazeki. Akuyona isaladi eyisicefe. Kunalokho, inhlanganisela yenhliziyo enhle yemayonnaise ethambile, izaqathe ezinoshukela, nenkukhu. Kulula ukukulungiselela, kumnandi, kushwabene futhi kuyashesha, lesi sidlo yisona ozofuna ukusipheka kaningi, ngisho nangemva kwemizuzu engama-30.

Izimbambo ezinoshukela

Uma ufuna ukukhulisa umdlalo wakho wezimbambo, le recipe iyindlela ephelele yokwenza. Ungasebenzisa izimbambo zenkomo noma ingulube kule recipe. Le recipe yengeza ukunambitheka okwengeziwe ezimbanjeni futhi yenza isidlo somndeni esinenhliziyo.

Ibhodwe Elisheshayo Elingenabhontshisi

Ayikho into engiphumuza njengesitsha sikapelepele we-cayenne. Lokhu kudla okungenabhontshisi okulungele ukudliwa kuhlanganisa izithako okungenzeka ukuthi usunazo kakade ekhaya, ukuze ukwenze namuhla kusihlwa. Ihlinzeka ngama-servings angu-8 futhi ikunikeza izindlela eziningi zokulungiselela ukudla kwezinsuku ezizayo. Isidlo sakusihlwa esinempilo esiphelele, esimnandi, futhi esisikayo.

I-Zucchini Pasta Nge-Lemon, I-Garlic, ne-Shrimp

Le pasta enogalikhi, izimfanzi kanye nelamula iyisidlo sezucchini esingenayo i-gluten kanye ne-low-carb. Kuyinguqulo enempilo yeresiphi eyaziwa kakhulu ye-linguini, i-scampi kanye nezimfanzi. I-pasta evamile ithathelwa indawo ngama-noodle e-zucchini ukuze kube nesidlo esinempilo, esilula futhi esinomsoco ngemifino eminingi.

Coconut Curry Inkukhu

Vumela inkukhu yakho ukuthi ibile ngobisi lukakhukhunathi kanye nezinongo zekhari futhi uzoba nesidlo esinempilo esigcwele ukunambitheka. Khonza ngerayisi likakholifulawa futhi ujabulele ukudla okumnandi nomndeni nabangane. Ungakwazi futhi ukulungisa lesi sidlo sakusihlwa lapho izivakashi zakho zifika futhi uzethule ngendlela yakho entsha yokuphila enempilo.

I-Brisket Yenkomo Emnandi Nebhemayo

Uma usesimweni sokupheka, zama le nyama yenkonyana emnandi neshunqayo. Ngenxa yentuthu ewuketshezi, i-spice rub eyomile, i-molasses, nekhofi, uzojabulela ingxube yenyamazane emnandi, ebhemayo nethambile ngemva kwamahora ambalwa kuhhavini.

Ingulube kanye ne-Fennel Meatballs Nge-Garlic Sauteed Spinach

Lawa ma-patties engulube ne-fennel enza inkambo eyinhloko enhle. Nokho, ungayisebenzisa futhi njengesidlo sakusihlwa. Ziyi-paleo-friendly, azinayo i-gluten, zinambitheka, futhi zimnandi. Ungawabhanqa notamatisi noma i-basil sauce, noma uwakhonze phezu kwama-noodle we-zucchini nemifino ukuze uthole ukudla okukhulu.

Isaladi le-Tuna

I-tuna ingenye yezindlela ezingcono kakhulu zokudla okunethezeka. Ningafaka nonke nina-30. Yenziwe ngezithako ezimbalwa ezifana ne-tuna ekheniwe, imayonnaise, isilimo esidliwayo esinamagatsha anamanzi, no-anyanisi, iyinhlanganisela ephelele ye-crunchy ne-creamy. Gcoba le ngxube ngolethisi, uyiphakele kusemishi, noma uyifake kumahafu kakotapheya ukuze udle.

Amaqebelengwane e-Salmon

Lawa ma-muffin e-salmon/amabhola enyama enza isidlo sakusihlwa esilula nesimnandi. Zimnandi, zimanzi, zine-carb ephansi, futhi azinayo i-gluten. Ungasebenzisa futhi i-salmon ekheniwe ukuze uthole ukudla okusheshayo nokulula phakathi nesonto.

I-Cream of Celery Soup

Uma u-vegan noma imifino, lesi sobho se-celery esikhilimu siyindlela efanelekile kuwe. Isha, ilula, i-vegan, ayinabisi futhi ayinagluten. Gcoba imifino yakho eqotshiwe ngegalikhi imizuzu embalwa, bese uyifaka emifino noma emhluzweni wenkukhu ukuze uhlanganise ama-flavour. Hlanganisa nge-blender futhi ujabulele.

I-Carrot Ginger Soup

Uma kunomoya noma lina ngaphandle, ziduduze ngesobho lesimo sezulu esibandayo njengale sobho sejinja yekarothi. Kulula ukuyilungisa, inempilo futhi inokuvumelana okunokhilimu okubushelelezi. Yenziwe ngejinja, izaqathe, izinongo ezithile, umhluzi, no-anyanisi, leli sobho alinawo ubisi, ngakho lilungele abadla inyama kanye nabadla imifino.

Ingulube edonsiwe, iklabishi, nesaladi ye-Arugula

Enye isaladi, bakwethu! Ngenzenjani uma isimnandi kanjena nje kumele ngihlanganyele nawe. Le recipe iyingxube yama-alimondi aqoshiwe, i-arugula, i-cilantro, izaqathe ezichotshoziwe, i-kale noma ulethisi, kanye nengulube edonsiwe. Yiphakamise nge-vinaigrette ye-citrus-lime ebabayo futhi emnandi futhi unikeze isisu sakho uthando namhlanje kusihlwa.

Ilayisi le-Cilantro Lime Cauliflower

Ngikhulume irayisi likakholifulawa izikhathi eziningana kuso sonke lesi sihloko. Kodwa le recipe ihluke kakhulu kunangaphambili. Isitsha esiseceleni esithuthukisa noma yikuphi ukudla. Ungadla ngezimfanzi ezinokhilimu, inkukhu ebhakiwe, i-carne asada eyosiwe noma uyisebenzise njengesisekelo sepuleti likaphayi.

I-Balsamic Bacon Brussel Amahlumela

Ubani ongamelana nalawa mabhola amancane amnandi amahlumela aseBrussels athosiwe? Kule recipe, zihlanganiswe no-anyanisi oqoshiwe kanye ne-bacon enamafutha. Bese bejikijelwa nge-balsamic glaze ukuze bathole ukunambitheka okumnandi. Ithiphu esheshayo: yenza iqoqo eliphindwe kabili njengoba linyamalala ngokushesha.

I-SpaghettiSquash Nge-Broccolini namafutha e-Truffle

Iresiphi yokugcina yesidlo sakusihlwa yanamuhla idinga amafutha e-truffle nosawoti we-truffle ukuze uthole ukudla okuzenzela. Fry the spaghetti squash. Uma wenza lokhu, okunye ukudla kuhlangana kalula. Iresiphi nayo idinga i-broccoli. Kodwa ungasebenzisa futhi izimbali ze-broccoli.

Healthy Is The New Skinny

Ngethemba, le mibono yokulungiselela ukudla engama-30 izothola indlela eya ekhishini nasesiswini sakho. Angazi ngawe, kodwa sengivele ngiwathanda wonke, ikakhulukazi ama-noodle ase-Asia.

Ufunani? Ingabe kwasiza lokhu? Ingabe unawo amathiphu okupheka, iseluleko noma imibono ofuna ukwabelana nami? Shiya amazwana ngezansi bese sixoxa ngalo lonke uhambo lwakho lwama-30.

Zonke lezi zindlela zokupheka ezingu-30 zizokongela imali, isikhathi nomzamo ngenkathi usaqinisekisa ukuthi usendleleni efanele. Zama lezi zokupheka ezimnandi futhi wabelane ngazo nabangani bakho benkundla yezokuxhumana.

References:

1. I-Whole30 Diet: Ingabe Iyasebenza Futhi Kufanele Ngiyizame?
2. Uhlelo lwe-Whole30 - Uhlelo lwe-Whole30

INGREDIENTS

• 15 Amaresiphi esidlo sasekuseni se-Whole30

• 15 Whole30 Dinner Recipes

IMITHETHO

• Khetha iresiphi oyithandayo yokulungiselela ukudla.
• Lungiselela izithako ezidingekayo.
• Pheka imizuzu engama-30 noma ngaphansi.

Futhi, ungakhohlwa ukuphina/ibhukumaka futhi uvakashele blog ngolwazi oluthe xaxa oluthokozisayo kodwa lwangempela. (I-Vodka kanye nejusi yamagilebhisi)