ʻO 30 ʻAi Kūlohelohe Kiʻekiʻe ʻAʻole Hoʻohālua i ka Steak a me ka ʻuala

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

Malia paha e pōloli ana ʻoe i hoʻokahi hola ma hope o ka ʻaina ahiahi. Malia paha e pā pinepine ana ʻoe i ka hale haʻuki. ʻO kēlā me kēia kumu, makemake ʻoe e hoʻohui i ka protein i kāu meaʻai. Ua hele mai ʻoe i kahi kūpono: ʻO kēia mau meaʻai kiʻekiʻe-protein he 20 ka nui o nā mea maikaʻi a pau loa (a ʻaʻohe o lākou e hoʻoluhi i ka steak kahiko a me ka ʻuala).

PILI: 17 mau ala e hana ai i ka salakeke Steak he mea hōʻoluʻolu wale nō

1. ʻOki ʻAi Puʻa Haʻa hao me ka Rub Cacao-Spiced (24g protein)

He kaulana ka puaʻa no ka luhi a maloʻo; ʻaʻole kēia mau ʻoki. Paʻakai ʻia lākou he 45 mau minuke ma mua o ka moʻa ʻana, kahi e maʻalahi ai ke ʻano o ka ʻiʻo. ʻO ka mea ʻala ʻala maʻalahi he mea maʻalahi hoʻi. Hāʻawi ʻia me ka salakeke i ka ʻaina awakea a i ʻole ka ʻaina ahiahi e mālama i ke keto, a i ʻole e pani i ka ʻuala mashed.

E kiʻi i ka meaʻai

2. Nā ʻūhā moa me ka Pancetta a me nā ʻOliva ʻOliva (55g protein)

Inā hoʻomoʻa ʻoe i kou ʻūhā moa i haʻahaʻa a lohi, e loaʻa iā ʻoe ka ʻili crispy a me ka momona, ka ʻiʻo palupalu i kēlā me kēia manawa. Akā ma kahi ʻē aʻe, hoʻopili kēia mau ʻūhā i kahi ʻono koʻikoʻi, mahalo i ka pancetta paʻakai, nā ʻoliva briny a me *ʻekolu wale nō mea ʻē aʻe. He 50 mau minuke wale no ka hana ʻana, no laila mākou e hoʻohui i kēia i kāu ʻaina ahiahi me kahi ʻaoʻao o ka laiki keʻokeʻo, stat.

E kiʻi i ka meaʻai

3. ʻO Alison Roman's Swordfish me nā ʻOliva i ʻoki ʻia a me ka Oregano (30g protein)

ʻIke i ka mea makemake ʻole i ka iʻa? E lawelawe iā lākou i kēia ʻai no 30 mau minuke a e hoʻololi loa ʻoe i ko lākou manaʻo. He ʻiʻo maoli ka iʻa me ka liʻiliʻi o ka iʻa, e lilo ia i wahi hoʻomaka maikaʻi no nā mea hou. Hiki iā mākou ke manaʻo e ʻai a ʻai i ka alfresco me kahi kīʻaha waina keʻokeʻo?

E kiʻi i ka meaʻai

4. Sopa moa Lemona-Ginger (31g protein)

ʻAʻohe mea i ke kau anuanu a me ka maʻi maʻi i kēia mea hoʻoikaika kino. He mea maikaʻi ke ʻai ʻana no ka ʻaina awakea a i ʻole ka ʻai ʻana i mea ʻai ʻai ʻai i ka pō. Makemake mākou i kēia sopa no kona maʻalahi, akā hiki ke hana maʻamau: E hoʻohui i ka laiki a i ʻole ka pasta, a i ʻole e hoʻololi i nā ʻōmaʻomaʻo. ʻO ʻoe ke kahu.

E kiʻi i ka meaʻai

5. Honey Mustard Sheet-Pan Chicken me Brussels Sprouts (31g protein)

Pili, ʻono a ʻono? E kau inoa iā mākou. ʻO kēia pāʻina pepa e hoʻohiwahiwa i ka papaʻaina a pau - a ʻo ka mea nui loa, e waiho iā ʻoe me ka hoʻomaʻemaʻe liʻiliʻi. ʻO ka ʻōpuʻu ʻeleʻele a me ka caramelized i loko o ka wai pā ʻono, no laila ʻaʻole noʻonoʻo kāu mau keiki i ka ʻai ʻana iā lākou.

E kiʻi i ka meaʻai

6. ʻO nā kīʻaha ʻo Salmon Noodle me ka ʻono ʻo Chili-Yuzu a me nā ʻōpala ʻala (36g protein)

E hana i nā mea ʻai ma mua o ka manawa no kahi hana hoʻomākaukau ʻai. Ke kamaʻilio nei mākou i nā radish wikiwiki, honey-soy dressing a me chili-yuzu leʻaleʻa (ʻo ka hapa maikaʻi loa) ma luna o kahi moena o nā noodles hua manu. E lili ʻoe i ka lumi hoʻomaha o ke keʻena i ka nahu mua.

E kiʻi i ka meaʻai

PILI: Pehea e hoʻomaʻamaʻa hou ai i ka Salmon (me ka ʻole o ka pilau i kāu lumi kuke keʻena)

nā huaʻōlelo no ke olakino maikaʻi

7. ʻO Aran Goyoaga's Niçoise Salad (20g protein)

Pono nā kānaka a pau i kahi meaʻai saladi Niçoise maʻamau e hilinaʻi ai. He wikiwiki kēia, puʻuwai a maʻalahi hoʻi e piʻi a i lalo, a me kahi mea i hana hou ʻia. Hāʻawi ʻia nā capers palai a me ka dill i kahi ʻano laulima a me ka briny ʻaʻole ʻoe e loaʻa i loko o nā meaʻai kuʻuna. Hoʻoholo ʻia ia no kāu pīniki kauwela makahiki.

E kiʻi i ka meaʻai

8. ʻO nā kīʻaha ʻo Veggie Banh Mi me ka crispy tofu (23g protein)

ʻO ka hōʻoia ʻaʻole pono ʻoe i ka ʻiʻo no ka hana ʻana i kahi meaʻai momona, kiʻekiʻe-protein—mahalo, crispy tofu. E hoʻohana i ka laiki puaʻala inā loaʻa iā ʻoe kahi kīʻaha no ka ʻaina awakea māmā, a i ʻole e hoʻololi i ka quinoa a i ʻole ka laiki ʻeleʻele e hoʻopiha ai. Auwe, a hele HAM ma ka sriracha aioli .

E kiʻi i ka meaʻai

9. Pan-Seared Scallops me Citrusy Corn Succotash (22g protein)

He nani ka scallops akā he mea maʻalahi ke hana. A he meaʻai lākou i ka boot: ʻEkolu auneke he 20 grams o ka protein a emi iho ma lalo o 100 calories. Ho'ōho ka corn succotash i ke kauwela iā mākou, akā hiki iā ʻoe ke hoʻololi i ka kulina canned i ka wā ʻole. E hana i kēia ma ka pō lā no kahi ʻaina ahiahi no ʻelua.

E kiʻi i ka meaʻai

10. Haʻahaʻa-Carb Zucchini Enchiladas (33g protein)

He mea huna kēia mau enchiladas: He mau waʻa zucchini maoli lākou i hoʻopiha ʻia me nā pīni, ka moa rotisserie ʻoki ʻia a me nā tona o ka gooey cheese. ʻO wai ka mea makemake i nā tortilla? ʻO ka mea maikaʻi loa e pili ana i kēia meaʻai ʻo ia ka maʻalahi o ka hoʻāʻo: E hoʻohana i ka turkey lepo, e hana i mea ʻai meaʻai, e pani i ka salsa verde—ʻo ka enchilada kāu, uh, ʻoyster.

E kiʻi i ka meaʻai

11. Imune-Boosting Turmeric Golden Milk Daal (30g protein)

ʻO nā Lentils kekahi o kā mākou mea e hele ai no kahi meaʻai ʻole i loaʻa mau kekona o ka protein. ʻO kēia kīʻaha mea ʻala he nui ka ginger, ke kinamona a me ke kālika no ka meaʻai hōʻoluʻolu hope loa. Waiho ʻia ke kālika e noho no 20 mau minuke ma hope o ka ʻoki ʻia ʻana, e hana ana i kahi hopena enzymatic e hoʻonui ai i kāna waiwai antiviral. Paipai mākou i ka hoʻoulu ʻana i kahi lā hoʻoilo hina ke hiki iā ʻoe ke hoʻohana i kahi pick-me-up ʻoluʻolu.

E kiʻi i ka meaʻai

12. ʻO ka ʻuala i hoʻopaʻa ʻia ʻo Buffalo (28g protein)

Inā mākou e ʻoiaʻiʻo, loaʻa iā mākou kēia ma ka buffalo (a me ka lole hānai lāʻau). Akā ʻo ke ʻano hana mua, hoʻomākaukau i ka meaʻai e hoʻopaʻa i ka ʻaelike. Hiki iā ʻoe ke kuke i ka ʻuala a hiki i ʻelima mau lā ma mua inā mālama ʻoe iā lākou i loko o ka friji. A laila e hoʻomaʻamaʻa hou a me nā mea ma mua o ka lawelawe ʻana. No ke aha e ʻoki ʻole ai iā lākou i ka lā pāʻani?

E kiʻi i ka meaʻai

13. ʻO Dorie Greenspan's Sheet-Pan Balsamic Chicken me nā ʻuala pēpē a me nā halo (48g protein)

Hiki ke nani maoli nā ʻaina ahiahi hoʻokahi a hana ʻia, e like me kēia saucy stunner. ʻOi aku ka maikaʻi, pono ia he 15 mau minuke o ka hoʻomākaukau a maʻalahi loa e hoʻomaʻemaʻe. He mea maikaʻi kēia kīʻaha no ka lawelawe ʻana i ka lehulehu, akā ʻaʻole mākou e hoʻopiʻi inā lawelawe ʻia mākou i kēia ma kahi o ka pipi ma ka Thanksgiving (ʻike ʻoe, inā e koli kou ʻohana ma ia ala).

E kiʻi i ka meaʻai

14. Nā ʻiʻo ʻiʻo ʻĀsia me nā Noodle Udon (33g protein)

Inā hiki iā mākou ke ʻai i ka ʻiʻo ʻiʻo i kēlā me kēia lā, e hana mākou, a ʻo kēia wili i kahi maʻamau maopopo i loko o kā mākou hoʻololi. Hana ʻia me ka puaʻa scallion ginger-scallion, uhi ʻia nā ʻiʻo i loko o kahi aniani ʻono paʻakai i hana ʻia mai ka ʻuala hoisin, ke kāleka a me ka meli. No laila, e hoʻomaha i ka pō spaghetti; Manaʻo mākou ʻaʻole manaʻo kāu mau keiki.

E kiʻi i ka meaʻai

15. ʻO ka moa me ka ʻai Feta, Dill, Lemon a me Harissa Yogurt (56g protein)

E ʻae: Hiki i nā kīʻaha moa ke hoʻoluhi iki. Akā ʻokoʻa kēia mea kupanaha hoʻokahi-skillet. Hoʻohui ʻia e nā mea hoʻohiwahiwa hoihoi a me kahi ʻaʻahu yogurt harissa kēlā * ka honi a ka haku * . Hāʻawi mākou iā ia ma luna o ka laiki a i ʻole me ka salakeke ʻaoʻao Helene.

E kiʻi i ka meaʻai

16. ʻAi-Prep Honey Sesame Chicken me Broccolini (31g protein)

ʻO kēlā salakeke kaumaha ʻaʻole e hoʻopiha iā mākou ʻaʻole maopopo i ka mea e hiki mai ana. E hana i pūʻulu no ka pule me kēia meaʻai no 35 mau minuke e hoʻopaʻa pono iā ʻoe mai kāu ʻaina awakea. Lawe wela: E ʻohi i kahi ʻāpana o ka ʻuala meli-sesame no nā keiki e hoʻomoʻi i kā lākou mau hua moa makamae.

E kiʻi i ka meaʻai

17. ʻO ka moa puhi ahi me ka laiki (43g protein)

ʻO mākou nā mea ʻai no ka wili olakino ma kahi punahele lawe ʻai. ʻO ke kō ʻulaʻula ka mea e paʻa ai ka moa, ʻoiai ʻo sriracha e hāʻawi i ka wela. E hoʻopili me ka laiki mahu a i ʻole e hoʻololi i nā noodles saucy lo mein. ʻO ka hapa maikaʻi loa? He 35 minuke wale no ka hana ana o keia aina ahiahi mai ka hoomaka ana a i ka pau ana— hili ʻia .

E kiʻi i ka meaʻai

pehea e lawe ai i ka cumin no ka poho kaumaha

18. Slow-Cooker Pasta e Fagioli Soup (21g protein)

Ua haʻalele mākou i ka ʻiʻo mai kā mākou ʻano maʻalahi o kēia sopa Italia no kahi meaʻai meaʻai meaʻai e ʻoluʻolu mau. A hilinaʻi iā mākou, ʻaʻole ʻoe e poina. ʻO nā pī keʻokeʻo, nā mea kanu a me nā mea kanu hou he mea ʻono loa a ʻono hoʻi iā lākou iho. E hoʻopaʻa i kekahi i loko o kahi thermos no ka ʻaina awakea a i ʻole e hoʻopili i kahi kīʻaha i ke ahiahi.

E kiʻi i ka meaʻai

PILI: 12 ʻAi Hiki iā ʻoe ke hana me kahi kini o Cannellini Beans

19. ʻO ke kīʻaha Salmon me Farro, nā Piʻi ʻEleʻele a me ka lole Tahini (59g protein)

ʻAʻole wale kēia kīʻaha i piha i nā mea olakino, ʻoluʻolu hoʻi (sup, omega-3s?) A piha i nā ʻano ʻano like ʻole. Hiki i ka farro wale nō ke hana maikaʻi i ka mālama ʻana iā ʻoe i ka piha, akā ʻo ka salmon puhi e kōkua. A mai hoʻomaka mākou e hoʻomaka i ka ʻaʻahu turmeric-tahini ʻono. E lawe mai i ka hana no ka ʻaina awakea, akā ua ʻike ʻia mākou i ka ʻīlio hae i lalo i kahi pā ma hope o ka hoʻomaʻamaʻa ʻana.

E kiʻi i ka meaʻai

20. ʻO keto Sheet-Pan Chicken and Rainbow Veggies (31g protein)

Waiho i keia ma lalo o Easiest Ways to Feed Four. ʻOiai ʻaʻole ʻoe ma ka ʻai keto, e mahalo ʻoe ʻaʻole pono ia i ka noʻonoʻo a me nā kīʻaha. (Eia hoʻi, he ala maikaʻi loa ia e hoʻomaʻemaʻe ai i kāu pahu hau, mahalo i kēlā mau mea kanu.) Inā ʻoe e hoʻomau i ka palaoa, pasta a raiki paha e hui maikaʻi. A i ʻole, hiki iā ʻoe ke ʻoki i nā mea āpau a hoʻolei i loko o kahi saladi.

E kiʻi i ka meaʻai

21. ʻO ka iʻa keʻokeʻo turmeric me ka pīkī a me ka kukama chili-lime (25g protein)

I ka wā e pili ana i nā meaʻai kiʻekiʻe-protein, hoʻopoina pinepine ʻia ka iʻa no kahi steak nui a momona. ʻO kēia kīʻaha 45 mau minuke e hoʻololi i kēlā. He Vietnamese ia (no laila ka ʻuala iʻa, ka chili ʻulaʻula a me nā pīnī i hoʻomoʻa ʻia) a piha me nā mea ʻono e hiki ke hoʻokomo i nā iʻa keʻokeʻo paʻa i loaʻa iā ʻoe. E ʻai ia no ka ʻaina awakea ma mua o ke kuʻi ʻana i ka hale haʻuki.

E kiʻi i ka meaʻai

22. 20-Minute Paleo Egg Roll Bowls (21g protein)

Nā mea hoʻopili Wonton: ʻO wai ka mea e pono ai? ʻO ka mea nui ma ka i loko , e like me ka puaʻa liʻiliʻi, kāpeti ʻoki ʻia a me ka ʻaʻa liʻiliʻi. Makemake mākou e ʻai pololei mai ke kīʻaha—ʻaʻole pono ka laiki. Akā inā makemake nui kāu mau keiki e ʻōwili ʻia a ʻaʻohe ou mau mea wīwī ma ka lima, e hoʻāʻo e ʻohi i ka hoʻopiha ʻana i loko o ka tortilla a ʻōwili ʻia a kaomi a paʻa paha.

E kiʻi i ka meaʻai

23. ʻO ka moa ʻalani ʻalani me nā ʻonika Caramelized a me Fennel (41g protein)

ʻO ka marinade i hoʻoulu ʻia ʻo ʻAsia e pālua ʻia ma ke ʻano he ʻuala, no laila ʻoi aku ka liʻiliʻi o kāu hopohopo. Ma kahi o ʻelua hola e hui pū ai ma muli o ka manawa marinating, no laila e hoʻopaʻa mākou i kēia no ka ʻaina ahiahi o ka Lāpule (a i ʻole ke ʻae ʻia kāu papa manawa). E ʻoluʻolu e hoʻololi i ka fennel no ka bok choy, nā pīni ʻōmaʻomaʻo, ka edamame a i ʻole nā ​​​​mea ʻai maloʻo āu e makemake ai e hoʻopakele mai ka ʻōpala.

E kiʻi i ka meaʻai

24. ʻAi-Pan Persian Lemon Chicken (43g protein)

Me kahi kīwī yogurt maʻalahi a ʻaʻole hoʻokahi akā elua ʻano ʻuala, ke hoʻokō nei kēia kīʻaha i kā mākou mau moeʻuhane hoʻomākaukau ʻai. ʻOi aku ka maikaʻi, e kūʻai wale ʻoe iā ʻoe he 50 mau minuke a me hoʻokahi pan lepo lepo. Hoʻopihaʻia ka moa me nā meaʻono Peresia, e like me sumac, cardamom a me ka pomegerane. Ma waena o nā ʻōmaʻomaʻo, nā ʻāʻī a me nā moa, ua kaulike ʻia e like me ke ʻano - ʻaʻole koi ʻia nā ʻaoʻao ʻē aʻe.

E kiʻi i ka meaʻai

25. ʻO Chickpea a me Laʻai Niu Curry (26g protein)

E hana i kēia kīʻaha Thai i ka lā Sābati a e ʻohi i nā makana (heluhelu: koena) i ka pule a pau. Na ka moa e hoʻopiha iā ʻoe (hiki i ka laiki mahu ke kōkua pū me ia), ʻoiai nā mea kanu e hāʻawi iā ʻoe i ka ikehu a me nā meaʻai āu e makemake ai. ʻOi aku ka maikaʻi, he hapalua hola wale nō ka hana. ʻO ka ʻaina ahiahi ma mua o ka yoga, kekahi?

E kiʻi i ka meaʻai

26. Zucchini Noodle Pad See Ew (28g protein)

E kala mai, akā, e like me kou makemake, ʻaʻole hiki iā ʻoe ke kauoha maoli i ka ʻai no ka ʻaina ahiahi i kēlā me kēia pō. ʻO kēia kīʻaha māmā ka mea maikaʻi loa e hiki mai ana, e hōʻike ana i nā lipine zoodle nani ma mua o nā noodles carby. Makemake ʻoe e hana i ka meaʻai meaʻai? E hoʻokuʻu wale i ka pipi-ʻo nā hua a me nā cashews e hoʻopaʻa mau ana i kahi punch protein.

E kiʻi i ka meaʻai

27. Ina Garten's Updated Chicken Marbella (60g protein)

Makemake ʻo Barefoot Contessa e hoʻonui i kāna pāʻani protein. ʻO ka mea pōmaikaʻi, loaʻa iā ia kēia maʻamau hou e kiʻi iā ia (a me mākou) ma laila. E hoʻokaʻawale i kona ʻono ʻono a hiki i nā ʻoliva, nā capers, nā prunes a me kahi poʻo haʻalulu a me ka hapa o ke kāleka. E lawelawe iā lākou me ka ʻuala mashed, polenta a i ʻole couscous.

E kiʻi i ka meaʻai

28. ʻO Vietnamese Shrimp in Coconut Caramel Sauce (21g protein)

ʻO ka ʻōpae caramel? E manaʻoʻiʻo: ʻO ke ʻano o ka ʻono ʻono maikaʻi ka manaʻo. Hana ʻia ia ma ka hoʻoemi ʻana i ka wai niu i loko o ka ʻuala syrupy, a laila hoʻohui i ka ʻuala iʻa, ka ʻaila niu, ke kāleka, ka pāpaʻi a me nā mea ʻala. Mai kīkēkē a hiki i kou hoʻāʻo ʻana (e pili ana mākou i kāu mea ʻai liʻiliʻi loa e hiki ke kau ma luna o ka moku).

E kiʻi i ka meaʻai

29. Hoʻokahi-Pot Lentil Kielbasa Soup (34g protein)

ʻO kēia Ayurveda i ʻae ʻia i ka stew hōkū i puhi i ka sausage Polish, nā lentil lepo a me nā mea kanu palupalu, e like me kā kāloti a me ka celery. Hāʻawi ka bitter broccoli rabe i ka paʻakikī (a me ka ʻōmaʻomaʻo) i ka pā, pū kekahi. Manaʻo kōkua: ʻoi aku ka maikaʻi inā ʻoe e hana i kahi lā ma mua, no laila e ʻohi i kahi pūʻulu i ka hopena pule a inu iā ia no ka ʻaina awakea i ka pule āpau.

E kiʻi i ka meaʻai

30. Moʻa Bruschetta (42g protein)

ʻO ka lepo o Parmesan ka mea e ʻono ai i kēia skillet haʻahaʻa haʻahaʻa ʻoiai ʻaʻole. He māmā a hou ka ʻōmato topping, i hana ʻia me ka ʻulaʻula ʻulaʻula, ke kāleka a me ka basil. ʻAe, hoʻomoʻa mākou iā ia ma ke ʻano hou - ʻoi aku hoʻi i ka wā tōmato. Makemake ʻoe i kahi pōkole no nā pō pule paʻahana? E hoʻomaka me ka jarred bruschetta ma mua o ka hana ʻana iā ʻoe iho.

E kiʻi i ka meaʻai

PILI: 21 Macro meaʻai i hoʻomākaukau ʻia i ka meaʻai

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