Likhopolo tse 50 tsa Lijo tsa Motšehare tse Tlase U tla Thabela ho Ja

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Romella

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

Ho latela a lijo tse nang le carb e tlase e ka u thusa ho theola boima ba 'mele, ea theola k'holeseterole le khatello ea mali le ho fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Ha ho makatse hore ebe u entse qeto ea ho fana ka eona. (Re u lumelisa!) Empa u ntse u batla ho ja lijo tse potlakileng le tse bonolo, re sa bue ka tse monate…'me re na le tekete feela. E fana ka maikutlo a 50 a lijo tsa motšeare tse tlase ho etsa hore u phele hantle moralo oa lijo moea o fokang.

RELATED: 65 Keto Dinner Recipes Ho Leka Bosiung bona

1. Cold Sesame Cucumber Noodles (14g carbs)

Ho eketsa tofu e rekiloeng ka lebenkeleng ha ho etse feela hore risepe ena e be bonolo ka ho fetisisa, empa e eketsa protheine e eketsehileng ho u boloka u tletse ho fihlela lijo tsa mantsiboea.

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2. Chicken Bruschetta (6g carbs)

Ke hobane'ng ha u ikhathatsa ka bohobe ha khoho ea hau e le crispy ka boeona? Sephiri ke ho etsa bonnete ba hore skillet ea hau e chesa ka ho lekaneng hore ntho e 'ngoe le e' ngoe e be sootho hantle.

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3. Whole30 Chicken Meatballs le Cauliflower Rice with Coconut-Herb Sauce (17g carbs)

Ha ho letho le khahlano le spaghetti ea setso le li-meatball, empa lijo tsa mots'eare tse tlase tsa carb li kanna tsa ba betere le ho feta. Li-meatball li na le lero, li bonolo ebile li monate, empa li ke ke tsa u kenya carb coma ka 3 mantsiboea.

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4. Salate ea Khoho ea Cesare ea Mokhoa oa Lelapa (8g carbs)

Tlola li-croutons bakeng sa sejana se kenang ka ligrama tse 8 feela tsa lik'habohaedreite ha u sebeletsa. Ka konofolo, mehloaare le Worcestershire ka ho apara, re tšepisa hore u ke ke ua fetoa ke letho.

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5. Keto Steak le Blue Cheese Salad for One (8g carbs)

Ha ua tlameha ho latela lijo tsa keto ho thabela melemo ea eona e tlase ea carb. Salate ena e potlakile ebile e bonolo ha u sebelisa steak e setseng lijong tsa maobane bosiu.

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6. Pesto Zoodles (14g carbs)

Pakeng tsa sauce le li-zoods, u sheba ligrama tse 14 feela tsa carbs lijong tse le 'ngoe. Ena e ka 'na ea e-ba mohlolo oa lijo ('me o monate, ka nako eo).

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7. Low-Carb Pesto le Turkey Cucumber Roll Ups (2.5g carbs)

Ka lebaka la setho sa Coterie Monique Volz, u tseleng ea ho hapa nako ea lijo tsa mots'eare. Mokhoa ona oa sejoale-joale, o phetseng hantle oa ho nka turkey pinwheels o tla khothatsa kaofela mohono o tsoang ho basebetsi-'moho le uena.

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8. Metsotso e 20 ea Shrimp Scampi Zoodles (16g carbs)

'Me u ne u nahana hore ho khomarela moralo oa lijo tse phetseng hantle ho tla ja nako. U batla ho nolofatsa sejana sena le ho feta? Nka li-noodle tsa zucchini tse rekiloeng lebenkeleng 'me u tlōle tsohle tse ntseng li eketseha lapeng.

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9. Li-Meatball tsa Turkey tse Lokisitsoeng ka Li-noodle tsa Zucchini (28g carbs)

Ha e le hantle, ligrama tse 28 tsa carbs ka ho sebeletsa li ka 'na tsa bonahala li le ngata (haholo-holo ha li bapisoa le tse ling tse lethathamong lena), empa nahana ka hore na sekotlolo sa moriri oa mangeloi se ka senya lik'habohaedreite tse kae.

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RELATED: Li-recipe tse 50 tse Molemohali tsa Zucchini Lefatšeng Lohle

10. Zucchini & tamati Ragù (7g carbs)

Haeba ho na le ntho e le 'ngoe eo re e tsebang hantle, ke hore zucchini ke (hoo e batlang e le) meroho e makatsang ea carbless. Nahana ka sejana sena e le motsoala oa Motaliana ea ratehang oa ratatouille.

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11. Salate ea tamati e nang le Halloumi e halikiloeng le Litlama (8g carbs)

Ha se feela hore salate ena e na le chisi ea halloumi e halikiloeng (sebaka se seholo sa thekiso bakeng sa rona), empa e kopana ka metsotso e leshome. Swoon .

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12. Meal-Prep Creamy Kale Caesar Salate (8g carbs)

Re bona salate ea khale ea khale ea e rekiloeng lebenkeleng 'me re u hlahisetsa mofuta ona oa maiketsetso o apereng setlolo se ke keng sa qojoa sa lemon-sour cream. Le psst : E bitsa chelete e ka tlase ho ho sebeletsa ho etsa.

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

Sena ha se salate ea khoho ea 'm'ao (ha ho molato,' Mè). Re fetola mayo bakeng sa yogurt ea Segerike le bohobe ba sandwich bakeng sa pelepele e monate ea tšepe. Lijo tsa mots'eare, tloha.

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14. Li-Thai Lettuce Wraps (9g carbs)

Ha ho tluoa tabeng ea ho seha li-carbs, motho e mong le e mong o tseba leqheka le tšepahalang la lettuce. Seo ba se etse Tsebang ke hore linoko tse monate tsa lijo tsa Thai ke mokhoa o bohlale oa ho ja lijo tsa mots'eare ho tloha ho tse tloaelehileng ho ea ho tse monate.

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

Haeba likhoho tsa likhoho e ne e le sehlopha sa lijo, e ne e tla ba seo re se ratang ka linako tsohle. Kahoo taba ea hore ho na le mofuta o bonolo oa lijo ke 'mino litsebeng tsa rona.

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16. Khoho le Snap Pea Stir-Fry (11g carbs)

Haeba u ka khona ho qeta metsotso e 20 ka Sontaha bosiu bakeng sa ho itokisetsa lijo, u tla ja lijo tsa mots'eare tse phetseng hantle beke kaofela.

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17. Taco Cauliflower Rice Bowls (17g carbs)

Setho sa Coterie Liz Falcigno oa tseba hore ha ho tluoa tabeng ea li-tacos, ke se ka hare ho bohlokoa. Ka raese e monate ea cauliflower ea cilantro le litokisetso tsohle, u ke ke ua fetoa ke li-tortilla.

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18. Salate ea Summer Chipotle Chicken Cobb e nang le Cilantro Vinaigrette (11g carbs)

Ho na le ho hong ka salate ea cobb e etsang hore re ikutloe re le majabajaba le ha re ja tafoleng ea rona. Ena e na le fragole, avocado le poone ho boot.

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19. Khoho e halikiloeng e halikiloeng le lijana tsa Brussels tse khabisitsoeng (19g carbs)

Li-Brussels li hlaha joang ka mokhoa o tsitsitseng? Ke hobane'ng ha ho se joalo? Ba phetse hantle ho feta raese, hammoho le tsela eo ba fumanang caramelized ho pota-pota * kako ea chef.

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20. Quiche e nang le Kruten ea Potato e Ntle ea Gluten (15g carbs)

Lahla bokaholimo ba setso 'me u iphumanele lesela le tlase la carb ea leholimo. Re tlatsa mofuta oa rona ka khale, empa haeba u le mothating oa ho hloekisa sehatsetsing, botala bo bong le bo bong bo tla sebetsa.

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RELATED: Li-Recipe tse 19 tsa Quiche tseo U ka li Jang ('me U Lokela ho) Ja lijo tsa Mantsiboea

21. Li-pizzas tse nyane tsa Eggplant (13g carbs)

U utloile ka pizza ea cauliflower ... empa ho thoe'ng eggplant bokaholimo ba pitsa? U ka etsa masea ana habonolo bosiung ba pele, ebe u a futhumatsa letsatsing le hlahlamang bakeng sa lijo tsa motšeare tse nang le carb e khotsofatsang.

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22. Keto Pasta with Lemon-Kale Chicken (9g carbs)

O kile oa utloela ka li-noodle tsa shirataki? Li entsoe ka li-yam, fiber e ngata le lik'hilojule tse tlase. Tlhola-tlhola.

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23. Salate ea Tuna ea Mediterranean (12g carbs)

Salate ena e ntlafalitsoeng ea tuna e lahleloa ka har'a vinaigrette ea veine e khubelu e tla etsa hore basebetsi-'moho le uena ba boulele hore ba ha kea etsa joalo tlisa tuna ofising.

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RELATED: Li-recipe tse 14 tse bonolo tsa salate ea tuna eo u sa kang ua e leka

24. Kung Pao Chicken (17g carbs)

Mokhoa ona oa ho nka o sebelisa skillet e le 'ngoe' me o hloka metsotso e leshome feela ea nako ea hau. (Le hoja re ka thabela ho fana ka risepe ena ho feta ea rona.)

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25. Salmon ea Sesame-Ginger e Bakiloeng ka Parchment (21g carbs)

Lepetjo la rona, ka ho sa feleng le kamehla? Tsoela pele. Sejo sena sa metsotso e 30 se na le bohloeki bo fokolang, hape, kahoo u ke ke ua tšoenyeha le ho itokisetsa lijo tsa beke le beke.

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26. Sheet-Pan Lemon Butter Veggies le Boroso (18g carbs)

Sejo sa matsoho se nang le carb e tlase e nang le pane e le 'ngoe feela? Ena e hlahloba mabokose ohle. 'Me hobane e etsa li-servings tse tšeletseng, u tla ba le tse lekaneng bakeng sa beke ebe tse ling.

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27. Cold Lemon Zoodles (8g carbs)

Li-noodle tsa Zucchini li tla re thusa hape, 'me ha re tenehe ka hona - haholo hobane lijo tsena tse feto-fetohang, tse bobebe li kopana ka metsotso e 25 feela.

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28. Cacio e Pepe Cauliflower (8g carbs)

Oh hey, lijo tsa mots'eare tsa litoro tsa rona. Re tla u ja letsatsi le leng le le leng ka ho sa feleng.

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29. Zoodle Stir-Fry (18g carbs)

Ke hobane'ng ha re rata li-fries? Nako ea ho pheha ea bona e feto-fetohang le e potlakileng, bakeng sa ho qala. Ho feta moo, sejana sena se tletse meroho e mengata, u ke ke ua fetoa ke raese.

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30. Lijana tsa Khoho tsa Za'atar tse nang le Tomate le Cucumber Raita (5.5g carbs)

Haeba u ne u nahana hore ho shebella lijo tsa hau tsa lik'habohaedreite ho bolela ho ja li-veggies tse halikiloeng ka mouoane le khoho e tloaelehileng, re hlahisa sekotlolo sena se bululetsoeng sa Bochabela bo Hare ho fetola maikutlo a hau.

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31. Cauliflower Fried Rice with Crispy Tofu (21.5g carbs)

Oh, cauliflower. Re ne re tla etsa joang ntle le uena? Ka sebele eseng etsa risepe ena ea metsotso e 15 ea ho itokisetsa lijo… kapa u e bontše bohle ka ofising.

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32. Zucchini Noodle Pad See Ew (22g carbs)

Sehlahisoa sena se phetseng hantle sa Thai se akhela li-noodle tsa zucchini tse pharaletseng (ho fapana le tsa setso li-noodle tsa raese ) ka souce ea gingery, garlicky u tla ea gaga bakeng sa.

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33. Metsotso e 20 Likotlolo tsa Paleo Egg Roll (8g carbs)

Ho jewa hohle, mme ho se letho la phutheho? E, ka kopo. Haeba ha u e-so be tereneng ea sekotlolo sa mahe (ke ntho), joale ke nako.

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

Recipe ena e bonolo ea sheet-pan e tla u fetola motho oa lijo tsa leoatleng bakeng sa lijo tsa mots'eare ka 'nete. (Ntho ea bohlokoa ke eseng ho chesa ka ontong ea microwave.)

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35. Metsotso e 40 ea Saag Paneer (14g carbs)

Sejo sena sa Maindia se tletse linōko tse monate, 'me tse setseng li ntlafala le ho ba monate ha li ntse li lula ka sehatsetsing nako e telele.

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36. Vegan Keto Coconut Curry (10g carbs)

E thehiloeng ho limela? Sheba. Keto-friendly? Sheba. Re ne re tseba hore ho na le lebaka leo ka lona re ratileng lijo tsena.

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37. Cumin Beef Stir-Fry (10g carbs)

Sejo sena sa mofuta oa Sichuan se monate, se monko o monate ebile se bonolo ho se etsa. Sohle seo u se hlokang ke searing-hot wok (kapa skillet) le takatso ea lijo.

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

A na u se u lekile gochujang? Peiste ea chili ea Korea e tletse tatso e monate, le senotlolo sa sejo sena sa khoho e potlakileng.

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39. Keto Chicken Pesto Burgers (3g carbs)

Re fumane tlhaloso ea hore ha ho na bun, ha ho bothata, 'me ke li-burgers tsena tse nang le protheine. Sebeletsa betheng ea spinach 'me u se ke ua lebala chisi.

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40. Metsotso e 15 ea Skillet Pepper Steak (12g carbs)

Re fe skillet 'me re tla u fa lebaka la ho thabela lijo tsa motšehare tsa hosane. Sejo sena sa khalori e tlase se nka nako e nyane ho e pheha ho feta ho odara ho tlisoa.

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41. Lemon Salmon le Garlic le Thyme (3g carbs)

Ha se feela hore risepe ena e tlaase ea carb e hloka metsoako e tšeletseng feela, empa e boetse e lokile ka mor'a metsotso e 25.

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42. Li-Zoodle tse nang le Soso ea Tamati le Mozzarella (22g carbs)

Haeba u hloloheloa pasta, u lefelle ka ho iphelisa ka mozz e ncha e ncha. O lokelwa ke yona.

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43. Shrimp e nang le Cauliflower Grits le Arugula (13g carbs)

Ee, le rona re tla be re ntse re shapa grits ea chisi ea poli bakeng sa lijo tsa hoseng. (Na ha u thabele bacon le mahe ke keto?)

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44. Keto Sheet-Pan Chicken le Rainbow Veggies (35g carbs)

Sejo sena se ithorisa ho feta kotara ea fiber e khothaletsoang letsatsi le letsatsi. (Ntša ligrama tse 6 tsa fiber ho kakaretso ea lik'habohaedreite 'me u theohele ho 29g net carbs ka poleiti.)

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45 Ginger-Scallion Pork & Kale Salad (19g carbs)

Haeba u fumana khale e le thata ho e ja e le tala, ho e tšela ka mahe a linotši-ginger e tla thusa haholo.

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

BRB, ho ja boima ba rona ka mohloaare oa feta le kalamata. (P.S., bohobe ba pita bo nang le carb e tlase bo teng.)

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47. Ntho e 'ngoe le e 'ngoe Mapheo a Khoho (1g carbs)

Nahana ka tsena tseo u li etelang bocha papali ea letsatsi appetizer .

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48. Shrimp le Garlic Mojo (3g carbs)

Sebeletsa li-shrimp tsena holim'a raese ea cauliflower kapa pasta e tlaase ea carb haeba u tlameha. Empa ba latsoa bomolimo ka bobona feela.

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49. Sopho e entsoeng ka linoko ea Lemon-Ginger ea Khoho (12g carbs)

Slurp e le 'ngoe, 'me ha u sa tla hlola u sheba sopho e entsoeng ka makotikoting ea khoho ka tsela e ts'oanang hape.

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50. Cauliflower Fried Rice (23g carbs)

Lehe le nang le metsi le ka mohla le ke ke la u fosetsa, haholo-holo holim'a lijo tsena tse tloaelehileng tsa lijo.

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RELATED: 40 Keto Chicken Recipes Ha U So Ka U Leka

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