ʻO 34 ʻAi ʻAi Pōʻai Kiʻekiʻe he maʻalahi, ʻoluʻolu a ʻono

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

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

Ina kou ʻaina awakea ʻO ka mea maʻamau e like me ka liʻiliʻi o nā pretzels a i ʻole meaʻai ʻai ʻaʻole i pau kāu mau keiki, ʻaʻole ʻoe wale nō. ʻO ka hoʻolālā liʻiliʻi wale nō ka mea e ʻōhumu hou ʻole ai kou ʻōpū i ka hola 3 p.m. Eia 34 mau ʻaina awakea kiʻekiʻe-protein i hoʻopiha ʻia me nā mea ʻoluʻolu e hoʻopiha iā ʻoe a hiki i ʻaina ahiahi .

PILI: 28 mau manaʻo kakahiaka nui-protein e mālama iā ʻoe i ka piha 'a hiki i ka manawa ʻaina awakea

1. 20-Minute Paleo Egg Roll i loko o ke pola (21g protein)

ʻO nā mea pono a pau o ka hoʻopiha ʻono, hoʻemi ʻia ka pūpū palai. Pono ka ʻai i ka lepo puaʻa , akā hiki iā ʻoe ke hoʻololi maʻalahi i ka lepo Kuleke a i ʻole moa .

E kiʻi i ka meaʻai

2. Buffalo Tuna Melt (47g protein)

ʻO ka tuna hiki ke hoʻopakele! Loaʻa iā ʻoe nā mea e pono ai i loko o kāu pahu hau hale lole no keia lima lima holika.

E kiʻi i ka meaʻai

3. Rotisserie Chicken Ramen (32g protein)

Kūʻai-kūʻai ʻo ka moa rotisserie ʻo ia paha kā mākou ala pōkole punahele ma ka puke. He mea maʻalahi, lōʻihi ka manawa a hiki ke ʻoki maʻalahi a hoʻololi ʻia i hoʻokahi ton o nā kīʻaha like ʻole. ʻO ka hiʻohiʻona: he kīʻaha ramen 35 mau minuke, piha me kahi hua manu.

E kiʻi i ka meaʻai

4. He kīʻaha laiki kāpīpī me nā Lentil Curried, Carrot a me Yogurt (16g protein)

ʻAʻole pono ka ʻiʻo i ka wā e pili ana i nā ʻaina awakea protein kiʻekiʻe. Ma keia meaʻai meaʻai ʻulaʻula, ʻulaʻula lentils a ʻo ka Greek yogurt e hoʻopaʻa i ka pā.

E kiʻi i ka meaʻai

5. Avocado a me ʻEleʻele Pasta Salad (18g protein)

Hoʻopili kēia ʻaoʻao hiki i ka pīniki me ka hoʻonui ʻana i ka protein me nā pīni ʻeleʻele hiki ke kī, nā avocados a kulina ma kahi o ka ʻiʻo a iʻa paha.

E kiʻi i ka meaʻai

6. ʻIlia Deli Pinwheel Sandwiches (41g protein)

ʻOiaʻiʻo, hiki iā ʻoe ke paʻi i ka ʻiʻo deli a me ka tiiki ma waena o ʻelua mau ʻāpana berena a kapa ʻia ʻo ka ʻaina awakea. Akā ʻaʻole ʻike kēia mau pinwheel wrap i hoʻokahi miliona mau manawa ʻoi aku ka ʻono? E lawe mākou i ka pepperoncini hou me kā mākou, e ʻoluʻolu.

E kiʻi i ka meaʻai

7. Laiki Palai Pula (13g protein)

ʻAʻole wale kēia meaʻai e hoʻopiha maikaʻi ʻia (e hoʻōho iā ʻoe, hua manu palai), akā ʻoi aku ka haʻahaʻa o nā kaʻa ma mua o ka mea mua, mahalo i ka laiki cauliflower.

E kiʻi i ka meaʻai

8. Keto Steak a me Blue Cheese Salad no hoʻokahi (24g protein)

Kaʻi ʻana he mau aoao steaks i kāu aʻe barbecue ? E mālama i kekahi mau auneke no ka lā aʻe, no laila ʻaʻole i ʻoi aku ma mua o ʻelima mau minuke ka saladi maʻalahi e hui.

E kiʻi i ka meaʻai

9. ʻO ka moa a me ka Snap Pea Stir-Fry (20g protein)

Ke loaʻa iā ʻoe ka umauma moa a hana ʻia ma ka lima, ʻo ke koena ka mea ʻai meaʻai. E lawelawe ia ma luna o kahi moena o ka laiki keʻokeʻo i hoʻomoʻa ʻia me ka pipi ʻana o nā hua sesame a me ka cilantro.

E kiʻi i ka meaʻai

10. 10-Minute Makaroni a me ke Keʻe i loko o kahi ʻeke (29g protein)

Pehea e hiki ai, ke ninau nei oe? E hoʻopili iā ia i kāu microwave. E hoʻohui wale i nā kumu i loko o kahi kīʻaha nui, nuke a hiki i ka pasta ʻoluʻolu, a laila hoʻohui i nā mea ʻai a hiki i ka heheʻe.

E kiʻi i ka meaʻai

nā lauoho no nā helehelena oval a me ka lauoho pololei

11. 20-Minute Burrata Salad me ka Hua Pōhaku a me ka Asparagus (18g protein)

Hiki iā ia ke pālua ma ke ʻano he kikowaena kupaianaha, akā ʻaʻole ia he mea paʻakikī ke huki. Hiki iā ʻoe ke hoʻopau i ka asparagus a paʻi i ka pī i ka lā ma mua, no laila ʻo nā mea a pau āu e hana ai ma mua o ka ʻaina awakea e hōʻuluʻulu iā lākou pīkī , plums , cherries a me ka paʻakai.

E kiʻi i ka meaʻai

12. Meal-Prep Turkey Meatballs me Zucchini Noodles (33g protein)

ʻO nā mea kanu maikaʻi no ʻoe. Huiki lepo waiʻona. ʻO kāu meaʻai marinara punahele. ʻO ka cheese Parmesan a pau. He mau nīnau?

E kiʻi i ka meaʻai

13. ʻO nā ʻāpana ʻānuenue Collard me ka wai pīkī pīkī (15g protein)

He ʻono, zingy a ʻoluʻolu ka ʻuala, pēlā pū me kāu keiki ʻAʻole ʻoe e noʻonoʻo i ka ʻimi ʻana i kēlā mau mea kanu i loko o kā lākou pahu ʻaina i ka wā e hiki ai iā lākou ke hoʻokuʻu i ko lākou naʻau.

E kiʻi i ka meaʻai

14. ʻAi-Pineapple Shrimp Stir-Fry (15g protein)

ʻōpae he koa holookoa o ka pule i ka hana ana i ka ai hookeai. Hoʻomoʻa ʻia i loko o nā minuke wale nō, ʻoi aku ka maʻalahi a maʻemaʻe maoli ka protein haʻahaʻa-calorie.

E kiʻi i ka meaʻai

15. ʻO ka Salai Tomato me ka Halloumi Grilled a me nā mea kanu (9g protein)

Inā ʻoe e paʻi i nā papa o ka paʻakai halloumi cheese ma ka kīʻaha waho a i ʻole he pā grill, kēia maʻalahi, kau wela e lanakila ka ipu i kou puʻuwai i ka nahu mua. E hoʻokuʻu i kāu pona a hauʻoli i kāu ʻaina awakea i waho - pono ʻoe.

E kiʻi i ka meaʻai

16. Mīkini moa Shawarma (22g protein)

He mau ʻāpana like kēia mau ʻokiʻoki i ka puʻuwai, hōʻoluʻolu a momona. Hiki iā mākou ke manaʻo e hoʻonui i ka ante vinegary ma ka hoʻonani ʻana i kēlā me kēia pita me kahi puʻu ʻala ʻulaʻula ʻala ?

E kiʻi i ka meaʻai

17. ʻO ka Salai Guacamole Quinoa wikiwiki (15g protein)

Inā loaʻa guac ma luna o laila, makemake mākou i loko o ko mākou ʻōpū, stat. ʻO ka quinoa meaʻai, hiki ke kī pīʻeleʻele a he kaʻa olakino maikaʻi loa ka letus romaine ma mua o nā ʻāpana tortilla.

E kiʻi i ka meaʻai

18. 15-Minute Mediterranean Couscous me Tuna a me Pepperoncini (30g protein)

Iʻa iʻa hana hou ia me kēia kīʻaha uila-wikiwiki i ʻoi aku ka paʻakikī ma mua o ia. Ke hoʻomoʻa ka couscous a moʻa, ʻo ka mea wale nō e hana ai, ʻo ka hui pū ʻana i nā mea hui, e like me ka briny. kāʻei a me nā tōmato cherry momona.

E kiʻi i ka meaʻai

19. ʻO nā moa Buffalo me ka pāpaʻi ʻulaʻula a me ka Celery (36g protein)

ʻO ka hoʻohana ʻana i ka moa rotisserie i kūʻai ʻia i loko o ka hale kūʻai he mea maʻalahi ka hui ʻana. Inā makemake ʻoe i ka hoʻomākaukau ʻana i ka meaʻai, ʻokiʻoki i ka ʻiʻo, hoʻolei i loko o ka ʻai Buffalo buttery a waiho i loko o ka friji e hoʻohui i nā ʻōwili, pasta , salakeke a me nā mea hou aʻe i loko o ka pule.

E kiʻi i ka meaʻai

20. Greek Yogurt Chicken Salad Stuffed Peppers (60g protein)

Pilikino, ʻaʻole mākou e hōʻike i kahi mea kuke kuke me ka ʻole o kēia mau pōhaku makamae ma ka lima. ʻO ka salakeke moa ʻaʻole me ka mayo akā e like me ka ʻono: ʻo Greek yogurt a me Dijon mustard e hoʻopau i ka hana ma o lākou iho.

E kiʻi i ka meaʻai

he aha ka hana no ka ʻili ʻeleʻele

21. ʻO Hummus i hana maʻalahi me ka Zaʻatar Pita Chips (11g protein)

ʻO ka hummus i kūʻai ʻia i loko o ka hale kūʻai ka mea e hele ai mākou i nā lā i loaʻa ʻole ka manawa kaʻawale e kuke ai, no ka mea, hana ʻia ia mai ka protein-waiwai. pīkī . Akā ʻo TBH, ʻo ia ala ʻoi aku ka liʻiliʻi o ka hana ʻana iā ʻoe iho, a he 15 mau minuke wale nō ia e lawe ai iā ʻoe - ʻo nā pahu pita hou.

E kiʻi i ka meaʻai

22. Ka Berena Tofu Crispy (30g protein)

ʻO kā mākou wili i nā hōkū sandwich Vietnamese kuʻuna tofu ma kahi o ka puaʻa kālua. Hoʻopili ʻia a uhi ʻia i nā hua sesame no ka crunch hou. (ʻAe, a makemake ʻoe e mālama i ka pickled kāloti , cukes a ʻuliki e kau i nā mea a pau.)

E kiʻi i ka meaʻai

23. Lemona Salmon me ke kāleka a me Thyme (32g protein)

ʻO kā mākou mea punahele e pili ana i ka salmon: ʻAʻole nui ka hana ʻana i ka ʻono. He mea hōʻoia kēia meaʻai noʻonoʻo maʻalahi, no ka mea, kāhea wale ia no EVOO, kālika hou, wai lemon a me nā mea kanu.

E kiʻi i ka meaʻai

24. Peach Grilled, a me Prosciutto a me Mozzarella Sandwich (61g protein)

Hiki ke ʻoi aku ka nui o ka Prosciutto ma mua o kahi ʻāpana o ka papa cheese. E kau i mua a i waenakonu i loko o kēia sammy ʻoluʻolu o ke kauwela e hoʻohui pū i ka ʻiʻo i hoʻōla ʻia me ka uluna mozz hou a me ka ʻala ʻala. pīkī .

E kiʻi i ka meaʻai

25. 15-Minute Skillet Pepper Steak (21g protein)

E lawelawe i ka pipi me ka laiki keʻokeʻo a he mea paʻa ia. Akā hiki iā ʻoe ke hoʻohana i kēia kīʻaha i kumu no kahi quesadilla, burrito a i ʻole fajitas i hoʻoulu ʻia e ʻAsia.

E kiʻi i ka meaʻai

26. ʻAvocado Egg Salad Sandwich (25g protein)

Hoʻololi mākou i kekahi o ka mayo kuʻuna me ka Greek yogurt tangy, zingy Dijon mustard a me kahi holoʻokoʻa avocado , ka mea e hana ai i ka salakeke e like me ka ʻono a me ka ʻono miliona.

E kiʻi i ka meaʻai

27. ʻO Radicchio, Lentil a me Apple Salad me Vegan Cashew Dressing (15g protein)

Hiki ke hoʻokiʻekiʻe loa i nā mea kanu kumu. Akā inā ʻoe he vegan a i ʻole waiu ʻole , ʻaʻohe āu koho he nui. E hoʻokomo i ka ʻaʻahu cashew e hoʻololi mau i kāu mau salakeke me ʻehā mau mea maʻamau.

E kiʻi i ka meaʻai

28. Nā Sandwiches moa moa ʻo Tarragon (30g protein)

Makemake kēia meaʻai e hōʻoiaʻiʻo ʻaʻole ka salakeke moa pono e luuluu. Hana ʻia me ka nui o ka tarragon hou, hua manu, Dijon mustard a me ka vīnega, akā ʻo ka mea ʻono loa ʻo ka hoʻopau ʻana: kahi hui o nā aniani ʻohi wikiwiki a me ka arugula peppery.

E kiʻi i ka meaʻai

29. 15-Minute Cheater's Pad Thai (34g protein)

ʻO ka wikiwiki e hana i ka pō pule, he mea kupanaha e lawelawe i nā malihini. ʻAʻole lākou e manaʻo i ka hui ʻana o noodles laiki , ʻO ka puaʻa lepo, ka pī a me ka pīni i lawe iā ʻoe i 15 mau minuke.

E kiʻi i ka meaʻai

30. Vegan Keto Coconut Curry (18g protein)

Hiki iā ʻoe ke mahalo i ka tofu a me ka paʻa paʻa pīkī pīkī no ka nui o ka protein. Akā, ʻo kā mākou makemake nui ʻia, ʻo ia ka mea ʻono, ka wai niu laʻa, i hoʻopaʻa ʻia me ka paʻi curry ʻulaʻula.

E kiʻi i ka meaʻai

31. 20-Minute Shrimp Scampi Zoodles (28g protein)

E lawe mai i ka pata, e ke keiki. He mea maikaʻi kēia ʻai citrusy, garlicky i loko o kāu ʻeke hope (ʻo ia ke kumu e loaʻa mau ai kahi ʻeke hau hau. ʻōpae i loko o kā mākou pahu hau, BTW). E ʻoluʻolu e hoʻololi zooodle no ka pasta inā makemake ʻoe-ʻaʻole mākou e hoʻokolokolo.

E kiʻi i ka meaʻai

32. ʻO ka pizza me ka ʻōpala puaʻala (24g protein)

ʻAʻole paha ʻoe i ʻike i kēia manawa, akā he mea hana mana kāu meaʻai. E hoʻomoʻi wale i ka puaʻala a me ke kālika i loko o kahi meaʻai maikaʻi, e hoʻohui i ka paʻakai, ka hua manu a me nā mea kanu, a laila kaomi i ka hui ʻana ma luna o kahi pā a hoʻomoʻa a hiki i ka crispy.

E kiʻi i ka meaʻai

33. Hoʻokahi-Pot, 15-Minute Pasta Limone (22g protein)

Poina i ke kali ʻana i ka spaghetti e kuke i loko o kāna ipu wai ponoʻī. Mālama kēia meaʻai i hoʻokahi tona o ka manawa ma ka hoʻolapalapa ʻana i nā mea ʻai a pau, a laila hoʻopau i ka pasta me ka wai lemon hou a me Parmesan.

E kiʻi i ka meaʻai

34. ʻAi ʻia i ka pīkī pīkī a me ka ʻeleʻele Sandwich (14g protein)

Ke pau nā mea ʻē aʻe, hiki iā ʻoe ke hilinaʻi mau i ka ʻoiaʻiʻo kahiko. ʻO mākou nā mea ʻai no ka pata pīni ʻaʻa a me ka jam raspberry ʻeleʻele, akā aia nā hui ʻono pau ʻole e makaʻala.

E kiʻi i ka meaʻai

RELATED: 17 mau meaʻai momona kiʻekiʻe e hōʻoluʻolu i kou niho ʻono

No nā meaʻai maikaʻi loa, e nānā i kā mākou puke kuke mua, ʻO nā mea maikaʻi wale nō .

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