Likhopolo tse 28 tsa lijo tsa hoseng tse nang le protheine e phahameng tse tla u boloka u tletse ho fihlela nakong ea lijo tsa mots'eare

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

U utloile bophelo bohle ba hau: Sejo sa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi. Empa ha se lijo tsohle tsa hoseng tse entsoeng li lekana. Ha u ntse u tlatsa 'me u e-na le phepo e nepahetseng, ho na le monyetla o fokolang oa hore u tla be u ntse u phenya deskeng ea hau seneke drawer pele nako ea tinare . Mona ke mehopolo e 28 e nang le protheine e ngata ea lijo tsa hoseng eo bonnete ba hore e tla u boloka u khotsofetse ebile u khotsofetse.

RELATED: Li-Desserts tse 17 tse nang le protheine e ngata ho Khotsofatsa Leino la Hao le Monate

1. Red Shakshuka (17g Protheine)

Sunny-hlakoreng holimo mahe ha ho mohla o kileng oa shebahala o le motle hakana. Ha re nka mofuta oa khale oa Isiraele, ba sesa ka har'a harissa-aka tamati sauce.

Fumana recipe

2. Lehe le Veggie Breakfast Bowl (11g Protein)

Ho qala letsatsi ka li-veggies tse ngata tse hahang ke mokhoa o tiileng oa ho matlafatsa. Nahana ka lehe le chesitsoeng holim'a limela tsa Brussels, litapole le arugula (hobane yolk e phallang e etsa hore ntho e 'ngoe le e' ngoe e be betere).

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3. Lijo tse Bonolo tsa Cherry-Almond Granola (13g protein)

Li-granola tse rekiloeng ka lebenkele li bonolo ebile li potlakile joalo ka tsa maiketsetso, empa hangata li entsoe ka tonne ea tsoekere e feteletseng. Tsena li monate ho se letho haese mahe a linotsi , botoro ea almonde le tsoekere e sootho hanyane.

Fumana recipe

4. Mahe a Koaheletsoeng ka Bacon (26g Protein)

Ho baka mahe ka bacon-lined thini ea muffin ho bolela hore ho tla ba le monate o monate, o letsoai nakong e 'ngoe le e 'ngoe. U se ke ua lebala toast.

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5. Mohope oa Peanut Butter Smoothie (22g protheine)

Pakeng tsa PB , vanilla whey protheine phofo le lebese la almonde, sipper ena e na le bonnete ba hore e tla u boloka u khotsofetse ho fihlela khefu ea hau ea mots'eare.

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6. Oats ea Bosiu le Blueberries le Almonds (20g protein)

Kenya li-oats tse nang le fiber e ngata ka lebeseng le nang le tsoekere e bobebe bosiu bo le bong. Joale, tsohle tseo u tla tlameha ho li etsa hoseng ke holimo ka li-blueberries tse nang le antioxidant, lialmonde tse sehiloeng le yogurt.

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7. Mahe a Bakiloeng ka Tamati (18g protein)

Tloo bakeng sa mahe a tlatsang, lula bakeng sa lehlabula le monate tamati le Parmesan e ngata e halikiloeng.

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8. Keke ea Vegan e Spiced Blueberry Breakfast (10g protein)

Mabele a feletseng a ngotsoe phofo e eketsa lithane tsa fiber, livithamini le liminerale ho pheko ena e phehiloeng. E kopane le yoghurt ea Greek bakeng sa protheine e eketsehileng.

Fumana recipe

9. Pizza ea lijo tsa hoseng (26g protein)

The Bacon, mahe le bonolo hlama e rekiloeng ka lebenkeleng ke lebaka le lekaneng la ho leka phae ena. Empa soso ea chisi ea garlicky e beha wayyyyy ka holimo.

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10. Mahe ka Basketketeng (10g protheine)

Toad ka sekoting, khoho sehlaheng, Jack ea leihlo le le leng - e bitsa eng kapa eng eo u e batlang, empa mofuta ona oa yolky, carby classic ha o tsofale. E lahlele hammoho ka ontong 'me u etse kofi ha e ntse e baka.

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11. Oats ea Bosiu le Peanut Butter le Banana (29g protein)

Re becha popi ea jelly ea morara ka holimo e tla latsoeha hamonate (le ho nostalgic).

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12. Li-muffins tsa Bacon, Lehe le Cheese lijo tsa hoseng (25g protein)

Hase feela 'muffin e' ngoe le e 'ngoe e kentsoeng ka lehe le phehiloeng ka thata, empa e boetse e jere lebese la tangy buttermilk, li-scallions tse khaotsoeng le chisi ea cheddar e grated.

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13. Caprese ea lijo tsa hoseng e nang le mahe a phehiloeng a bonolo (26g protein)

Re ne re sa tsebe hore lijo tsa hoseng tsa metsotso e 15 li ka shebahala li le ntle haholo. Re ne re e ja ka salate e tala, kapa esita le sekotlolo sa pasta.

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14. Raspberry-Coconut Smoothie Bowl with Collagen (11g protein)

Leha e le boikhethelo ka ho felletseng, ho eketsa scoop ea phofshoana ea li-peptide tsa collagen bophelong ba hau ba letsatsi le letsatsi smoothie e ka u thusa ho fokotsa wrinkles le ho ruruha.

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15. Litapole tse monate Rösti le mahe a halikiloeng le meroho (11g protein)

Sejo sena sa Switzerland se tšoana le pancake ea latke kapa litapole. Recipe e hloka litapole tse grated, empa ikutloe u lokolohile ho fetola lihoete, tse tšoeu litapole kapa squash ea mariha.

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16. Mahe a Baked a Ketogenic le Zoodles le Avocado (20g protein)

Hobane feela u le keto ha ho bolele hore u lokela ho raha letsatsi le leng le le leng ka seketsoana sa nama le chisi. Thanks ho zucchini le avocado , sejana sena se tla u boloka u khotše ntle le ho u imela.

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17. Joanna Gaines's Asparagus le Fontina Quiche (18g protein)

Sehlooho sena se etselitsoe motho e mong le e mong brunch ea selemo u lula u amohela. Tokisetso ke moea o pholileng - boholo ba mosebetsi o emetse hore quiche e be teng.

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18. Oats ea Bosiu le Kokonate le Ginger (12g protein)

E monate, e monate, 'me e monate haholo, nkho ena e itekanetseng ea mason oats ea bosiu e na le tatso e tebileng.

Fumana recipe

19. Mokopu o Besitsoeng le Limela tsa Brussels tse nang le Mahe a Chesitsoeng (19g protein)

Ho joang, wela . Ke khale ke sa u bone. Mohlomong re fana ka maikutlo a ho tlatsa sejana se seng le se seng ka litlolo tse halikiloeng peo ea mokopu ?

Fumana recipe

20. Slow-Cooker Breakfast Breakfast Casserole (29g protein)

Tloong mafelo-beke, re tsoile nako. Ho e-na le hoo, re tlohella Crock-Pot hore e hlokomele lijo tsa hoseng: Paka feela ka lera la cheesy hash sootho bakeng sa mokoloko, eketsa lisebelisoa tse ling ebe u ema.

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21. Quick Congee (25g protein)

Ka tloaelo a Sechaena lijo tsa hoseng, congee e se e le sejo se tloaelehileng Japane, Indonesia le linaheng tse ling tsa Asia, hammoho le likarolong tsa Europe. Phahamisa motoho o matlafatsang moea ka eng kapa eng ho tloha ho kimchi ho isa ho julienned ginger ho litlama tse ncha.

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22. Lijo tsa hoseng (19g protein)

Boroso ea lijo tsa hoseng + chisi ea cheddar + lehe = motsoako oa ho tlatsa oo ka sebele re ke keng ra khathala ho oona. Li phahamise ka lemony arugula, haeba u ikutloa u batla.

Fumana recipe

23. Sejo sa hoseng sa Vegan Quinoa Frittata (16g protein)

Ho ka khoneha joang ntle le mahe a sebele, u botsa? Phofo ea chickpea e kopantsoeng le metsi e etsa hore ho be le ntho e sa tloaelehang (le e nang le protheine e ngata).

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24. Li-waffle tsa Cheese e monate (14g protein)

Hlalosa lintho tsa motheo ka buttermilk, botoro e qhibilihisitsoeng le chisi ea cheddar ho etsa lijo tsena tse ngata haholo. Fetola halofo e 'ngoe le e' ngoe ea waffle hore e be sandwich kapa u e sebelise ka salate e ka thōko.

Fumana recipe

25. Bacon, Kale le Lehe Nkhono Pie (29g protein)

Lekhapetla la poone. Gruyere e khabisitsoeng. Bacon e teteaneng. Letsoai la leoatle le tsubang. Ee, ke pizza ea lijo tsa hoseng ka ho fetesisa eo u tla ke u e je.

Fumana recipe

26. Tortilla e Nnyane ea Sepanishe e nang le Zucchini (34g protein)

Hobane feela u etsa lijo tsa hoseng bakeng sa motho ha ho bolele hore u lokela ho lula bakeng sa sekotlolo sa lijo-thollo . Botle bona kaofela bo nka metsotso e 50 le metsoako e tšeletseng.

Fumana recipe

27. Oats ea Bosiu ka Tsokolate le Strawberry (17g protein)

E haufi joalo ka lijo tse tsoekere joalo ka lijo tsa hoseng tse phetseng hantle li ka fumaneha, haholo haeba u sebelisa uber-sweet, nakong ea selemo fragole .

Fumana recipe

28. Li-sandwich tsa Khoho le Waffle (56g protein)

U fumana eng ha u roala moqhaka oa waffle e entsoeng ka chisi ka sengoathoana sa khoho e halikiloeng, e halikiloeng ka buttermilk? Leholimo ka poleiti, ehlile. Joale, karolo e thata: sirapo ea maple kapa sauce e chesang?

Fumana recipe

RELATED: Li-snacks tse 25 tse phetseng hantle tsa protheine tse latsoang hantle

Bakeng sa litlolo tse ling tse monate, sheba buka ea rona ea pele ea ho pheha, Lintho tse ntle feela .

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang