Haeba u dijo tsa motsheare hangata e shebahala joalo ka li-pretzels tse seng kae kapa eng kapa eng seneke bana ba hao ha baa qeta, ha u mong. Ntho feela e hlokahalang ke moralo o monyenyane oa ho etsa bonnete ba hore mpa ea hau ha e korotle hape ka 3 p.m. Mona ke lijo tsa motšehare tse 34 tse nang le protheine e ngata tse tletseng metsoako e khotsofatsang e tla u boloka u khotše ho fihlela nako ea lijo tsa mantsiboea .
Senepe: Liz Andrew/Setaele: Erin McDowell
1. Lehe la Paleo la Metsotso e 20 ka sekotlolong (21g protein)
Lintho tsohle tsa bohlokoa tsa ho tlatsa monate, ho tlosa khetla e halikiloeng. Recipe e hloka mobu fariki , empa u ka e nkela sebaka habonolo kalakuni kapa khoho .
Fumana recipe
Senepe/Setaele: Taryn Pire
2. Buffalo Tuna Melt (47g protein)
Tuna ea makotikoting e thusa! Menyetla ke hore u se u ntse u e-na le metsoako eo u e hlokang ka sehatsetsing sa hau le pantry bakeng sa letsoho lena le monate, le nang le linoko.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell3. Rotisserie Chicken Ramen (32g protein)
E rekoang ka lebenkeleng khoho ea rotisserie e kanna ea ba tsela eo re e ratang ka ho fetisisa bukeng. E theko e tlaase, e nka nako e telele 'me e ka senyeha habonolo' me ea fetoloa lithane tse fapaneng tsa lijana. Mohlala: sekotlolo sa metsotso e 35 sa ramen, se tletseng lehe la jammy.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell4. Cauliflower Rice Bowl le Curried Lentils, Carrot le Yoghurt (16g protein)
Nama ha se ntho e hlokahalang ha ho tluoa lijong tsa mots'eare tse nang le protheine e ngata. Ho sena sa nama stunner, khubelu lensisi le yoghurt ea Segerike e tšoara qhobosheane.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell
5. Avocado le Salate ea Pasta ea Naoa e Ntšo (18g protein)
Lehlakore lena le itokiselitseng pikiniki le latela mohlala oa ho bokella liprotheine tse nang le linaoa tse ntšo tse ka makotikoting, li-avocado tse tekiloeng le poone sebakeng sa nama kapa tlhapi.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell6. Li-sandwich tsa Deli Pinwheel tsa Italy (41g protein)
Ehlile, o ka otla nama e monate le chisi lipakeng tsa lilae tse peli tsa bohobe ebe oa e bitsa lijo tsa mots'eare. Empa na liphutheloana tsee tsa pinwheel ha li shebahale li le monate ho feta makhetlo a milione? Re tla nka pepperoncini e eketsehileng le ea rona ka kopo.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell7. Cauliflower Raese e halikiloeng (13g protein)
Hase feela hore risepe ena e tlatsa ka mokhoa o tsotehang (hoeletsa ho uena, lehe le halikiloeng), empa e boetse e na le lik'habohaedreite tse fokolang ho feta tsa pele, ka lebaka la raese ea cauliflower.
Fumana recipe
Dana Carpender/The Keto for One Cookbook
8. Keto Steak le Blue Cheese Salad for One (24g protein)
Ho betsa mahlakore a 'maloa steaks nakong e tlang mmeso ? Boloka li-ounces tse 'maloa bakeng sa letsatsi le hlahlamang, kahoo salate e bonolo e ke ke ea nka metsotso e fetang e mehlano ho bokana.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell9. Khoho le Snap Pea Stir-Fry (20g protein)
Hang ha u e-na le sefuba sa khōhō 'me u hlahisa ka letsohong, tse ling kaofela ke lijo tse tloaelehileng tsa pantry. Sebeletsa holim'a bethe ea raese e tšoeu e halikiloeng ka mouoane ka ho fafatsa peo ea sesame le cilantro.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell10. Metsotso e 10 Macaroni le Cheese ka Mohope (29g protein)
Hoa khoneha joang, ua botsa? E behe ho microwave ea hau ea mohlolo. Feela kopanya lintho tsa motheo ka nkho e kholo, nuke ho fihlela ho pasta ha e le bonolo, ebe o kopanya metsoako ea sauce ho fihlela e qhibiliha.
Fumana recipe
Senepe: Jon Cospito/Setaele: Heath Goldman11. Metsotso e 20 ea Salate ea Burrata e nang le Litholoana tsa Lejoe le Asparagus (18g protein)
E ka habeli e le setsi se makatsang, empa seo ha se bolele hore ho thata ho e hula. U ka ba ua blanch asparagase 'me u je lierekisi letsatsi le tlang, kahoo sohle seo u lokelang ho se etsa pele ho nako ea lijo tsa mots'eare u li kopanya le diperekisi , plums , cherries le chisi.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell12. Li-Meatball tsa Turkey tse Lokisitsoeng ka Li-noodle tsa Zucchini (33g protein)
Li-veggies tse ntle ho uena. turkey e nang le lero le monate. Sopho eo u e ratang haholo ea marinara. Cheese eohle ea Parmesan. Ho na le lipotso?
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell13. Rainbow Collard Wraps with Peanut Butter Dipping Souse (15g protein)
Soso ea dipping e monate, e monate ebile e monate, ho joalo le ea hau bana ha ba na taba ea ho fumana li-veggies tseo kaofela ka lebokoseng la bona la lijo tsa mots'eare ha feela ba ka ts'oara lipelo tsa bona.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell14. Ginger-Pineapple Shrimp Stir-Fry (15g protein)
Shrimp ke mohlabani oa matsatsi a beke kaofela ha ho tluoa tabeng ea ho etsa lijo tse potlakileng, tse khotsofatsang. E pheha ka metsotso e seng mekae, e feto-fetoha haholo 'me ha e le hantle ke protheine e hloekileng, e tlaase ea lik'halori.
Fumana recipe
Aubrie Pick/Litatso tse kholo15. Salate ea tamati e nang le Hallummi e halikiloeng le Litlama (9g protein)
Ho sa tsotellehe hore na u tšela li-slabs tsa cheese ea halloumi ka letsoai grill ea ka ntle kapa pane ea grill, ena e bonolo, lehlabula sejana se tla hapa pelo ea hau ha u loma pele. Lahla laptop ea hau 'me u natefeloe ke lijo tsa mots'eare tsa alfresco - oa u tšoanela.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell16. Mini Chicken Shawarma (22g protein)
Li-cutlets tsena li na le likarolo tse lekanang tsa pelo, tse khathollang le tse monate. Na re ka fana ka maikutlo a ho phahamisa ante ea vinegary ka ho roala pita e 'ngoe le e' ngoe ka tutulu ea eiee e khubelu e khethiloeng ?
Fumana recipe
Matlapa a Matla17. Salate ea Quinoa e potlakileng ea Guacamole (15g protein)
Haeba e teng Guac ho eona, re e batla ka mpeng ea rona, stat. Quinoa e nang le phepo e nepahetseng, e ka makotikoting linaoa tse ntšo le crisp romaine lettuce ke koloi e phetseng hantle bakeng sa eona ho feta tortilla chips.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell18. Metsotso e 15 ea Mediterranean Couscous e nang le Tuna le Pepperoncini (30g protein)
Litlhapi tse entsoeng ka makotikoting e etsa hape ka sejana sena se potlakileng ho feta se shebahalang se rarahane ho feta kamoo se leng kateng. Hang ha couscous e se e le boreleli 'me e phehiloe, ho setseng ho etsoa ke ho kopanya li-mix-ins, joalo ka briny. likapere le tamati ea cheri e lero .
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell19. Khoho ea Buffalo e Thata ka Cheese e Putsoa le Celery (36g protein)
Ho sebelisa khoho ea rotisserie e rekiloeng ka lebenkeleng ho etsa hore kopano e be monate. Haeba u motho ea ratang lijo tse phehang, sela nama, u e lahlele ka har'a soso ea Buffalo 'me u e boloke ka sehatsetsing ho e kenya ka har'a sephutheloana, pasta , salate le tse ling ho pholletsa le beke.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell20. Salate ea Khoho ea Yoghurt ea Greek e Kentsoeng Pepere (60g protein)
Ka bomong, ha ho mohla re hlahang ho a boapehi ntle le mahakoe ana a mahlahahlaha letsohong. Salate ea khoho ha e na mayo empa e ntse e le monate feela: Yoghurt ea Segerike le mosetareta oa Dijon li etsa mosebetsi ka botsona.
Fumana recipe
Emily Morgan21. Hummus e entsoeng Hantle e Bonolo e nang le Za'atar Pita Chips (11g protein)
Hummus e rekoang lebenkeleng ke letsatsi la rona la ho ea matsatsing ao re se nang nako ea ho pheha, kaha e entsoe ka protheine e ngata. lierekisi . Empa TBH, ho joalo tsela Ho theko e tlaase ho iketsetsa, 'me ho tla u nka metsotso e 15 feela - li-pita chips tse ncha li kenyelelitsoe.
Fumana recipe
Senepe: Mark Weinberg/Styling: Erin McDowell22. Bohobe ba Crispy Tofu (30g protheine)
Maikutlo a rona mabapi le linaleli tsa setso tsa sandwich tsa Vietnam tse halikiloeng tofu sebakeng sa nama ea kolobe e halikiloeng. E hahiloe ebe e koaheloa ka peo ea sesame bakeng sa ho hlohlona ho eketsehileng. (Oh, 'me u tla batla ho boloka pickled lihoete , cukes le radishes ho apara *tsohle*.)
Fumana recipe
Senepe/Setaele: Katherine Gillen23. Lemon Salmon le Garlic le Thyme (32g protein)
Ntho eo re e ratang ka salmon : Ha e hloke ho hongata ho e etsa hore e be monate ka mokhoa o somang. Recipe ena e bonolo ea kelello ke bopaki, kaha e hloka feela EVOO, konofolo e ncha, lero la lemone le litlama.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell24. Perekisi e halikiloeng, le Prosciutto le Mozzarella Sandwich (61g protein)
Prosciutto e ka ba ntho e ngata ho feta karolo ea boto ea chisi. E behe ka pele le bohareng ka har'a sammy ena e hlafunoang, e hlabollang, e kopanyang nama e phekotsoeng le mozz e foreshe le mosamo le e halikiloeng. diperekisi .
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell25. Metsotso e 15 ea Skillet Pepper Steak (21g protein)
Sebeletsa nama ea khomo ka raese e tšoeu 'me ke katleho e tiisitsoeng. Empa u ka boela ua sebelisa sejana sena e le motheo oa quesadilla e bululetsoeng ke Asia, burrito kapa fajitas.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell26. Avocado Egg Salad Sandwich (25g protein)
Re kenya tse ling tsa mayo a setso ka yoghurt ea Greek e monate, mosetareta oa Zingy Dijon le kaofela. avocado , tse etsang hore salate e be e monate le makhetlo a milione ho feta.
Fumana recipe
Senepe: Nico Schinco/Styling: Aran Goyyahan27. Radicchio, Lentil le Salate ea Apole e nang le Vegan Cashew Dressing (15g protein)
Ho apara ka tranelate ho ka phahamisa li-veggies tsa motheo ka ho feletseng. Empa haeba u vegan kapa ntle le lebese , ha u na likhetho tse ngata joalo. Kenya moaparo oa cashew o tla fetola salate ea hau ka ho sa feleng ka metsoako e mene feela ea mantlha.
Fumana recipe
Eva Kolenko / Bohobe bo Toast crumbs28. Li-sandwich tsa Salate ea Khoho ea Tarragon (30g protein)
Kakaretso ena e batla ho paka hore salate ea khoho ha e joalo tlhokeho ho tena. E entsoe ka tarragon e ngata e ncha, lehe, mosetareta oa Dijon le asene, empa karolo e monate ka ho fetisisa ke ho qetela: motsoako oa eiee e khaotsoeng ka potlako le arugula ea peppery.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell29. Metsotso e 15 ea Cheater's Pad Thai (34g protein)
E potlakile ho lekana bosiung ba beke, e khahla hoo e ka sebeletsang baeti. Le ka mohla ba ke ke ba hakanya motsoako oa li-noodle tsa raese , nama ea kolobe, limela tsa linaoa le matokomane a u nkile metsotso e 15 feela.
Fumana recipe
Helene Dujardin/The Essential Vegan Keto Cookbook30. Vegan Keto Coconut Curry (18g protein)
U ka leboha tofu e eketsehileng e tiileng le peanut butter bakeng sa litaba tsa protheine. Empa seo re se ratang haholo ke moro oa lebese la kokonate o monate, o nang le linoko, o tšetsoeng ka pente e khubelu ea kheri.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell31. Metsotso e 20 ea Shrimp Scampi Zoodles (28g protein)
Tlisa botoro, ngoana. Lijo tsena tsa citrusy, garlicky li lula li le molemo ho ba le mokotleng oa hau o ka morao (ke kahoo ho lulang ho e-na le mokotla o leqhoa. shrimp ka sehatsetsing sa rona, BTW). Ikutloe u lokolohile ho fapanyetsana li-zoole bakeng sa pasta haeba u ka rata-re ke ke ra ahlola.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell32. Pizza e nang le Cauliflower Crust (24g protein)
Mohlomong ha u e tsebe, empa mochini oa hau oa lijo ke moetsi oa mehlolo. Etsa feela ho cauliflower le konofolo lijong tse monate, eketsa chisi, lehe le litlama, ebe u hatella motsoako holim'a pane ea lakane ebe u chesa ho fihlela o crispy.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell33 Pitsa e le 'ngoe, Pasta Limone ea Metsotso e 15 (22g protein)
Lebala ho emela hore spaghetti e phehe ka pitsa ea eona ea metsi. Kakaretso ena e boloka nako e ngata ka ho belisa lisebelisoa tsohle hammoho, ebe o qeta pasta ka lero la lemone le Parmesan.
Fumana recipe
Senepe/Setaele: Katherine Gillen34. Botoro ea Peanut e halikiloeng le Sandwich ea Jelly (14g protein)
Ha lintho tse ling kaofela li hloleha, u ka lula u itšetleha ka botšepehi ba khale. Re lisuki bakeng sa botoro ea peanut e monate le jeme ea raspberry e ntšo, empa ho na le metsoako e monate e sa feleng eo u ka e hlahlobang.
Fumana recipe
Bakeng sa litlolo tse ling tse monate, sheba buka ea rona ea pele ea ho pheha, Lintho tse ntle feela .