50 mau manaʻo ʻaina awakea haʻahaʻa e hauʻoli ʻoe e ʻai

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

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

Mahope iho o a ʻai haʻahaʻa-carb hiki ke kōkua iā ʻoe e lilo i ke kaumaha, hoʻohaʻahaʻa i kou cholesterol a me ke kahe koko a hoʻemi i kou pilikia no ka maʻi maʻi type 2. ʻAʻole ia he mea kupanaha ua hoʻoholo ʻoe e hāʻawi. (Aloha mākou iā ʻoe!) Akā makemake ʻoe e ʻai i nā meaʻai wikiwiki a maʻalahi, ʻaʻole e haʻi i ka ʻono…a iā mākou wale nō ka tikiki. Ke hōʻike nei i nā manaʻo ʻaina awakea haʻahaʻa haʻahaʻa 50 e hoʻomaikaʻi i kou olakino papaʻai he makani.

RELATED: 65 Keto Dinner Recipe Manaʻo e ho'āʻo i kēia pō

1. Nā Noodle Kukamaka Sesame (14g mau kalapona)

ʻO ka hoʻohui ʻana i ka tofu i kūʻai ʻia i loko o ka hale kūʻai ʻaʻole wale ka mea maʻalahi i kēia meaʻai, akā hoʻohui pū kekahi i nā protein hou e hoʻopiha iā ʻoe a hiki i ka wā ʻaina.

E kiʻi i ka meaʻai

2. ʻO ka moa Bruschetta (6g mau kalapona)

No ke aha e pilikia ai i ka ʻai ʻana i ka palaoa inā ʻaʻai wale kāu moa? Aia ka mea huna i ka hoʻomaʻamaʻa ʻana i kāu skillet e hoʻomaʻamaʻa maikaʻi i nā mea āpau.

E kiʻi i ka meaʻai

3. ʻO ka ʻiʻo moa holoʻokoʻa 30 a me ka laiki puaʻala me ka wai niu (17g mau kalapona)

ʻAʻohe mea kūʻē i ka spaghetti kuʻuna a me ka ʻiʻo, akā ʻoi aku ka maikaʻi o kēia ʻaina awakea haʻahaʻa. He ʻono, ʻoluʻolu a ʻono ka ʻiʻo, akā ʻaʻole ia e hoʻokomo iā ʻoe i kahi coma carb ma ka hola 3 p.m.

E kiʻi i ka meaʻai

4. Moʻa ʻOhana ʻO Caesar Salad (8g carbs)

E hoʻokuʻu i nā croutons no kahi kīʻaha e hoʻopaʻa ʻia i ka 8 grams o nā kalapona i kēlā me kēia lawelawe. Me ke kāleka, nā ʻoliva a me Worcestershire i ka lole, hoʻohiki mākou ʻaʻole ʻoe e haʻalele i kahi mea.

E kiʻi i ka meaʻai

5. Keto Steak a me Blue Cheese Salad no hoʻokahi (8g carbs)

ʻAʻole pono ʻoe e hahai i ka meaʻai keto e hauʻoli i kāna mau pōmaikaʻi haʻahaʻa-carb. ʻAʻole hiki ke wikiwiki a maʻalahi kēia salakeke ke hoʻohana ʻoe i ke koena steak mai ka ʻaina ahiahi i hala.

E kiʻi i ka meaʻai

6. ʻO Pesto Zoodles (14g mau kaʻa)

Ma waena o ka ʻai a me nā zoodles, ke nānā nei ʻoe i ka 14 grams o nā kalapona i hoʻokahi pāʻina. He hana mana kēia meaʻai (a he mea ʻono, ma kēlā).

E kiʻi i ka meaʻai

7. ʻO Pesto Haʻahaʻa ʻAi a me Tureke Cucumber Roll Ups (2.5g carbs)

Mahalo iā Coterie lālā ʻo Monique Volz, ke hele nei ʻoe e lanakila i ka wā awakea. E hoʻoulu ʻia kēia ʻano hana olakino olakino ma nā turkey pinwheels pau loa ka lili mai kou mau hoa hana.

E kiʻi i ka meaʻai

8. 20-Minute Shrimp Scampi Zoodles (16g carbs)

A ua manaʻo ʻoe ʻo ka hoʻopaʻa ʻana i kahi hoʻolālā meaʻai olakino e lilo ana ka manawa. Makemake ʻoe e maʻalahi kēia kīʻaha? E ʻohi i nā noodles zucchini i kūʻai ʻia ma ka hale kūʻai a hoʻokuʻu i nā mea hoʻohiwahiwa ma ka home.

E kiʻi i ka meaʻai

9. Meal-Prep Turkey Meatballs me Zucchini Noodles (28g carbs)

ʻOiaʻiʻo, ʻo 28 kalama o nā kalapona i kēlā me kēia lawelawe e like paha me ka nui (e hoʻohālikelike ʻia me nā poʻe ʻē aʻe ma kēia papa inoa), akā e noʻonoʻo e pili ana i ka nui o nā kalapona i kahi kīʻaha o ka lauoho ʻānela.

E kiʻi i ka meaʻai

PILI: ʻO 50 mau meaʻai Zucchini maikaʻi loa ma ka honua holoʻokoʻa

10. ʻO Zucchini & Tomato Ragù (7g carbs)

Inā hoʻokahi mea a mākou e ʻike maopopo ai, ʻo ia ka zucchini he mea kanu ʻai kahaha ʻole (kokoke). E noʻonoʻo ʻoe i kēia kīʻaha he hoahānau Italia nani o ratatouille.

E kiʻi i ka meaʻai

11. ʻO ka salakeke ʻo Tomato me ka Halloumi Grilled a me nā mea kanu (8g carbs)

ʻAʻole wale kēia saladi e hōʻike ana i ka cheese halloumi grilled (he wahi kūʻai nui no mākou), akā hui pū ʻia i loko o ʻumi mau minuke. Swoon .

E kiʻi i ka meaʻai

12. ʻAi-Prep Creamy Kale Caesar Salad (8g carbs)

ʻIke mākou i kāu saladi kale i kūʻai ʻia ma ka hale kūʻai he a hāpai iā ʻoe i kēia ʻano hana home i ʻaʻahu ʻia i ka lole ʻaʻahu ʻaʻahu lemona-ʻawaʻawa. A psst : He emi mai ka no ka lawelawe ana.

E kiʻi i ka meaʻai

13. Greek Yogurt Chicken Salad Stuffed Peppers (16g carbs)

ʻAʻole kēia ka moa moa a kou makuahine (ʻaʻohe hewa, e Māmā). Ke hoʻololi nei mākou i ka mayo no ka Greek yogurt a me ka berena sanwiti no nā pepa bele crispy. ʻO ka ʻaina awakea, e hele.

E kiʻi i ka meaʻai

14. ʻO nā ʻōpala letu Thai (9g kaʻa)

I ka wā e ʻoki ai i nā kalapona, ʻike nā mea a pau i ka hoʻopunipuni lettuce wrap. He aha lākou mai hana ʻIke ʻoe ʻo nā ʻono ʻono o ka meaʻai Thai he ala akamai e lawe ai i ka ʻaina awakea mai ka maʻamau a i ka hoihoi.

E kiʻi i ka meaʻai

15. Hemp-Crusted Baked Chicken Tenders (16g carbs)

Inā he pūʻulu meaʻai nā meaʻai moa, ʻo ia kā mākou punahele mau loa. No laila, ʻo ka ʻoiaʻiʻo e loaʻa ana kahi mana meaʻai meaʻai he mele i ko mākou mau pepeiao.

E kiʻi i ka meaʻai

16. ʻO ka moa a me ka Snap Pea Stir-Fry (11g carbs)

Inā hiki iā ʻoe ke kālai i 20 mau minuke i ka pō Sābati no ka hoʻomākaukau ʻana i ka meaʻai, e hoʻomākaukau ʻoe i ka ʻaina awakea maikaʻi no ka pule holoʻokoʻa.

E kiʻi i ka meaʻai

17. ʻO nā kīʻaha laiki ʻo Taco Cauliflower (17g carbs)

Ua ʻike ka lālā Coterie ʻo Liz Falcigno i ka wā e pili ana i nā tacos, ʻo ia ka mea i loko. Me ka laiki cauliflower cilantro ʻono a me nā mea hoʻoponopono āpau, ʻaʻole ʻoe e poina i nā tortillas.

E kiʻi i ka meaʻai

18. ʻO ke kauwela Chipotle Chicken Cobb Salad me Cilantro Vinaigrette (11g mau kaʻa)

Aia kekahi mea e pili ana i ka salakeke cobb e hauʻoli ai mākou i ka wā e ʻai ai mākou ma kā mākou pākaukau. He strawberries kēia, avocado a kulina e kamaa.

E kiʻi i ka meaʻai

19. ʻO ka moa hoʻoheheʻe ʻia a me nā kīʻaha Brussels i ʻoki ʻia (19g carbs)

E ulu ana ʻo Brussels i kahi ʻala? No ke aha lā ʻaʻole? Ua ʻoi aku ko lākou olakino ma mua o ka laiki, a ʻo ke ʻano o ka caramelized āpau a puni nā ʻaoʻao * ka honi a ke kuke. *

E kiʻi i ka meaʻai

hoʻoikaika kino e hoʻemi i ka momona lima

20. ʻO Quiche me ka ʻuala ʻuala ʻAʻole Gluten-Free (15g carbs)

E hoʻokaʻawale i ka ʻōpala kuʻuna a loaʻa iā ʻoe kahi ʻāpana haʻahaʻa haʻahaʻa o ka lani. Hoʻopiha mākou i kā mākou mana me ka kale, akā inā makemake ʻoe i ka hoʻomaʻemaʻe ʻana i ka friji, e hana kekahi ʻōmaʻomaʻo.

E kiʻi i ka meaʻai

PILI: 19 ʻAi Kuiche Hiki iā ʻoe (a pono) ʻai no ka ʻaina ahiahi

21. Nā Paʻi Eggplant Mini (13g kaʻa)

Ua lohe ʻoe i ka ʻōpala pizza cauliflower… eggplant ʻōpala pizza? Hiki iā ʻoe ke hana maʻalahi i kēia mau pēpē i ka pō ma mua, a laila wela iā lākou i ka lā aʻe no ka ʻaina awakea haʻahaʻa haʻahaʻa.

E kiʻi i ka meaʻai

22. Keto Pasta me Lemon-Kale moa (9g carbs)

Ua lohe paha ʻoe i nā noodles shirataki? Hana ʻia lākou mai ka ʻuala, kiʻekiʻe i ka fiber a haʻahaʻa i nā calorie. Lanakila-lanakila.

E kiʻi i ka meaʻai

23. Pālaʻi Tuna Mediterranean (12g mau kalapona)

ʻO kēia salakeke tuna i hoʻomaikaʻi ʻia ua hoʻolei ʻia i loko o kahi vinaigrette waina ʻulaʻula e lili ai kāu mau hoa hana no ka mea. ʻaʻole lawe mai i ka tuna i ke keena.

E kiʻi i ka meaʻai

PILI: 14 ʻO nā mea ʻai ʻai ʻo Tuna Salad āu i hoʻāʻo ʻole ai

24. ʻO ka moa Kung Pao (17g mau kalapona)

Ke hoʻohana nei kēia mea lawe i kahi skillet hoʻokahi a koi wale i ʻumi mau minuke o kou manawa. (ʻOiai e hauʻoli mākou e hāʻawi i kēia meaʻai i kā mākou.)

E kiʻi i ka meaʻai

25. ʻO ka Salmon Sesame-Ginger i kālua ʻia i loko o ka Parchment (21g carbs)

ʻO kā mākou motto, mau loa a mau? E hana i mua. He liʻiliʻi ka hoʻomaʻemaʻe ʻana o kēia kīʻaha 30 mau minuke, no laila ʻaʻole ʻoe e noʻonoʻo i ka hoʻomākaukau ʻana i ka hopena pule.

E kiʻi i ka meaʻai

26. Pāpaʻi-Pan Lemon Butter Veggies a me Sausage (18g carbs)

He kīʻaha liʻiliʻi me ka pā hoʻokahi wale nō? Nānā kēia i nā pahu a pau. A no ka hana ʻana i ʻeono mau lawelawe, lawa ʻoe no ka pule a laila kekahi.

E kiʻi i ka meaʻai

27. Nā Lemona Zoodles (8g carbs)

Hoʻopakele hou ʻia nā noodles Zucchini, ʻaʻole mākou huhū no ia mea - ʻoi aku ka nui o ka hui ʻana o kēia ʻaina awakea māmā i loko o 25 mau minuke.

E kiʻi i ka meaʻai

28. Cacio e Pepe Cauliflower (8g carbs)

ʻAe, ʻaina awakea o kā mākou moeʻuhane. E ʻai mākou iā ʻoe i kēlā me kēia lā no ke koena mau loa.

E kiʻi i ka meaʻai

29. Zoodle Stir-Fry (18g kaʻaʻaʻa)

No ke aha mākou e makemake ai i ka ʻuala? ʻO kā lākou versatility a me ka uila-wikiwiki manawa kuke, no ka hoʻomaka. Eia kekahi, ua piha kēia kīʻaha me nā mea kanu he nui, ʻaʻole ʻoe e poina i ka laiki.

E kiʻi i ka meaʻai

30. ʻO nā kīʻaha moa ʻo Zaʻatar me nā ʻōmato a me ka ʻumakuma Raita (5.5g carbs)

Inā noʻonoʻo ʻoe i ka nānā ʻana i kāu ʻai ʻana i ka waiʻaʻai, ʻo ia ka ʻai ʻana i nā mea ʻai i hoʻomoʻa ʻia a me ka moa maʻemaʻe, ke hōʻike nei mākou i kēia kīʻaha i hoʻoikaika ʻia i ka Middle East e hoʻololi i kou manaʻo.

E kiʻi i ka meaʻai

31. ʻO ka Laiki Palai Kauliʻi me ka Tofu Crispy (21.5g mau kalapona)

ʻŌ, pua puaʻa. He aha kā mākou e hana ai me ʻoe? ʻOiaʻiʻo ʻaʻole e hana i kēia meaʻai hoʻomākaukau no 15 mau minuke…a i ʻole e hōʻike i nā mea a pau o ke keʻena.

E kiʻi i ka meaʻai

32. Zucchini Noodle Pad E ʻike iā Ew (22g carbs)

ʻO kēia wili olakino ma kahi punahele Thai e hoʻolei i nā noodles zucchini ākea (ma kahi o ka moʻomeheu noodles laiki ) i loko o kahi kīʻaha, garlicky sauce āu e hele ai.

E kiʻi i ka meaʻai

33. 20-Minute Paleo Egg Roll Bowls (8g carbs)

ʻO ka ʻai ʻana a pau ʻole o ka ʻaha? ʻAe, e ʻoluʻolu. Inā ʻaʻole ʻoe ma ke kaʻaahi kīʻaha hua manu (he mea ia), ʻo ia ka manawa.

E kiʻi i ka meaʻai

34. Honey-Mustard Sheet Pan Salmon (23g carbs)

E hoʻohuli ʻia ʻoe i kahi meaʻai iʻa no ka ʻaina awakea. (ʻO ke kī ʻaʻole e hoʻomehana iā ia i loko o ka microwave.)

E kiʻi i ka meaʻai

35. 40-Minute Saag Paneer (14g kalapona)

Hoʻopiha ʻia kēia kīʻaha ʻĀina me nā mea ʻala ʻono, a ʻoi aku ka maikaʻi a ʻoi aku ka ʻono o nā koena i ka lōʻihi o ka noho ʻana i loko o ka pahu hau.

E kiʻi i ka meaʻai

36. Vegan Keto Coconut Curry (10g carbs)

Mea kanu-? Nānā. Aloha keto? Nānā. Ua ʻike mākou he kumu ko mākou makemake i kēia ʻai.

E kiʻi i ka meaʻai

37. Kumini Bipi-Fry (10g kalapona)

ʻO kēia kīʻaha Sichuan he mea ʻala, ʻala a maʻalahi hoʻi e hana. ʻO nā mea a pau āu e makemake ai he wok wela (a i ʻole skillet) a me ka ʻai.

E kiʻi i ka meaʻai

38. Gochujang Chicken Stir-Fry (22g carbs)

Ua ho'āʻo anei ʻoe i ka gochujang? Hoʻopiha ʻia ka pā chili Korean me ka ʻono ʻono, a ʻo ke kī o kēia kīʻaha moa wikiwiki.

E kiʻi i ka meaʻai

39. Keto Chicken Pesto Burgers (3g carbs)

Ua loaʻa iā mākou ka wehewehe ʻana o ka ʻaʻohe bun, ʻaʻohe pilikia, a ʻo ia kēia mau mea i hoʻopiha ʻia i ka protein. E lawelawe iā lākou ma kahi moe o ka spinach a mai poina i ka cheese.

E kiʻi i ka meaʻai

40. 15-Minute Skillet Pepper Steak (12g carbs)

E hāʻawi mai iā mākou i kahi skillet a hāʻawi mākou iā ʻoe i kumu e hauʻoli ai no ka ʻaina awakea o ka lā ʻapōpō. ʻOi aku ka liʻiliʻi o ka manawa e hana ai kēia kīʻaha haʻahaʻa-calorie ma mua o ke kauoha ʻana i ka lawe ʻana.

E kiʻi i ka meaʻai

41. Lemona Salmon me ke kāleka a me Thyme (3g kaʻa)

ʻAʻole wale kēia ʻano meaʻai haʻahaʻa haʻahaʻa e koi wale i ʻeono mau meaʻai, akā mākaukau nō hoʻi i 25 mau minuke.

E kiʻi i ka meaʻai

42. Zoodles me ka Tomato Sauce a me Mozzarella (22g carbs)

Inā haʻalele ʻoe i ka pasta, e hoʻopaʻi iā ʻoe ma ka mālama ʻana iā ʻoe iho i ka mozz hou. Pono ʻoe.

E kiʻi i ka meaʻai

43. ʻO ka ʻōpae me ka pua puaʻa ʻala a me ka ʻarugula (13g mau kaʻa)

ʻAe, e hahau maoli nō mākou i kēlā mau kīʻaha kao no ka ʻaina kakahiaka. (ʻAʻole ʻoe hauʻoli i ka puaʻa a me nā hua he keto?)

E kiʻi i ka meaʻai

44. ʻAi ʻAiʻa Keto Sheet-Pan a me Rainbow Veggies (35g carbs)

Hāʻawi kēia meaʻai i kahi hapaha o kāu fiber i ʻōlelo ʻia i kēlā me kēia lā. (E hoʻokaʻawale i kēlā 6 grams o ka fiber mai ka huina o nā kaʻa a iho ʻoe i ka 29g mau kalapona ʻupena ma ka pā.)

E kiʻi i ka meaʻai

45. Puaʻaʻa-Scallion Pumehana a me Salada Kale (19g mau kalapona)

Inā ʻike ʻoe he paʻakikī ka ʻai ʻana i ka kale e ʻai maka, ʻo ka sauté ʻana me ka honey-ginger dressing he mea kōkua nui ia.

E kiʻi i ka meaʻai

46. ​​Keto Instant Pot Greek Cauliflower Rice (6g carbs)

ʻO BRB, e ʻai ana i kā mākou kaumaha i nā ʻoliva feta a me kalamata. (P.S., loaʻa ka berena pita haʻahaʻa.)

E kiʻi i ka meaʻai

47. ʻEheu moa a pau (1g carbs)

E noʻonoʻo i kēia mau mea āu e hele hou ai mea pāʻani lā pāʻani .

E kiʻi i ka meaʻai

48. ʻOko me ke kālaʻa Mojo (3g mau kaʻa)

E lawelawe i kēia ʻōpae kālika ma luna o ka laiki cauliflower a i ʻole ka pasta haʻahaʻa inā pono ʻoe. Akā, ʻono lākou i ke akua iā lākou iho.

E kiʻi i ka meaʻai

49. Sopa moa Lemona-Ginger (12g kaʻa)

Hoʻokahi slurp a ʻaʻole ʻoe e nānā hou i ka sopa noodle moa i ke ala like.

E kiʻi i ka meaʻai

50. Laiki Palai Pula (23g mau kalapona)

ʻAʻole loa e hana hewa ʻoe i kahi hua manu, ʻoi aku ma luna o kēia meaʻai lawe ʻai.

E kiʻi i ka meaʻai

RELATED: 40 Keto Chicken Recipes ʻAʻole ʻoe i hoʻāʻo

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