Ukulandela ukutya kwe-vegan, okanye ukubandakanya ukutya okuninzi okusekwe kwisityalo kwindlela yakho yesiqhelo, kunokuba yindlela esempilweni nenencasa yokutya. Uphando lubonisile ukuba ukunciphisa iimveliso zezilwanyana kunye nokutya iimbotyi ezininzi, ukutya okuziinkozo, iziqhamo, imifuno, amantongomane kunye nembewu kuhambelana nokunciphisa umngcipheko wesifo sikashukela, isifo senhliziyo kunye neentlobo ezithile zomhlaza. Ngaphezu koko, unokuba nexesha elilula lokuphulukana nobunzima kwisidlo se-vegan, enkosi kukutya okutyebileyo kwefayibha, okukunceda uzive ugcwele kwaye wanelisekile imini yonke.
uthenge ntoni kwiklabhu yakwaSams
Ngeekhalori eziyi-1,500, esi sicwangciso sokutya se-vegan sikwenza ukuba ulahlekelwe yiponti enempilo e-1 ukuya kwi-2 ngeveki kwaye iquka iintlobo zokutya okunesondlo kunye nokutya okulinganayo ukuqinisekisa ukuba ufumana izondlo ozidingayo ngosuku ngalunye. Kodwa iimfuno zeekhalori ziphezulu kwaye izicwangciso zokutya kufuneka zisetyenziswe njengesikhokelo sokuphefumlelwa, kunokuba irubrikhi engqongqo. Nokuba uyi vegan yexesha elizeleyo okanye ufuna nje imibono yeresiphi ye-vegan esempilweni, esi sicwangciso sokutya esisekelwe kwisityalo senza iveki yokutya okunesondlo kunye nencasa.
Iingcebiso ezili-9 eziphilileyo zokukunceda uqalise ukutya ukutya kweVeganUSilungiselela njani iSidlo kwiVeki yokuTya:
1. Yenza ibhetshi yeePancake zeVegan oza kuzifumana kwisidlo sakusasa ngeNtsuku yoku-1, yesi-5 neyesi-7. Yifriza iipancake eziphekiweyo de ulungele ukutyiwa kwaye uphinde uzifudumeze kwi-microwave.
2. Pheka ibhetshi ye-Basic Quinoa ukuze uyifumane kwisidlo sasemini ngoSuku lwesi-2 kunye nesidlo sangokuhlwa ngoSuku lwesi-5.
3. Yenza iQuinoa kunye neChia Oatmeal Mix ukuze ube noSuku 4. Gcina umxube owomileyo kwisitya esingangeni moya ukuya kwinyanga e-1.
Jonga zonke iziCwangciso zethu zeSidlo seVegan esisempilweni
Usuku 1
Isidlo sakusasa (386 calories)
- 2 iiPancake zeVegan
- Ibhanana e-1 ephakathi, inqunyulwe
- 1 Tbsp. ipeanut butter
Hlanganisa ibhotela ye-peanut kunye ne-1 tsp. amanzi afudumeleyo (okanye ngaphezulu, njengoko kufuneka, ukucofa ibhotolo yamandongomane). Gxuma phezu kwee-pancakes kunye nebhanana.
A.M. I-Snack (212 calories)
- 3/4 indebe ye-edamame pods, enongwe ngetyuwa
- 1 i-orenji ephakathi
Isidlo sasemini (331 calories)
- Ibhontshisi e-1 kunye ne-Avocado Toast
- 1 ikomityi egayiweyo ikhukhamba ephoswe nge-2 tsp. ioli yeoli, ijusi yelamuni kwaye igalelwe i-pinch nganye yetyuwa kunye nepepile.
P.M. I-Snack (95 calories)
- I-apile e-1 ephakathi
Isidlo sangokuhlwa (499 calories)
- I-1 ekhonza i-Falafel Salad kunye ne-Lemon-Tahini yokunxiba
Iitotali zemihla ngemihla: 1,522 calories, 52 g protein, 194 g carbohydrates, 46 g fiber, 68 g fat, 1,734 mg sodium
Usuku 2
Isidlo sakusasa (323 calories)
- I-1 yokuphakela iButha yePeanut kunye neChia Berry Jam yesiNgesi yeMuffin
- 1 i-orenji ephakathi
A.M. I-Snack (200 calories)
- I-1 indebe ye-edamame pods, igalelwe ityuwa
Isidlo sasemini (360 calories)
- Iikomityi ezi-4 zeembotyi eziMhlophe kunye neSaladi yeVeggie
P.M. I-Snack (101 calories)
- Ipere eliphakathi
Isidlo sangokuhlwa (500 calories)
- 2 iikomityi Black-Bean Quinoa isitya
Iitotali zemihla ngemihla: 1,485 calories, 58g protein, 204 g carbohydrates, 59 g fiber, 57 g fat, 1,402 mg yesodium
Kutheni le nto ilogo ye-starbucks iyi-mermaid
Usuku 3
Isidlo sakusasa (266 calories)
- 1 ukukhonza Peanut Butter-Banana Toast
A.M. I-Snack (228 calories)
- 1/4 indebe yembewu yethanga
Isidlo sasemini (325 calories)
- I-1 ekhonza iSaladi eluhlaza kunye ne-Edamame & Beet
P.M. I-Snack (202 calories)
- Iikomityi ezi-2 zepopcorn zomoya eziphoswe nge-1 Tbsp. ioli nganye yomnquma kunye negwele lesondlo.
Isidlo sangokuhlwa (483 calories)
- 1 1/2 iikomityi zeCauliflower egcadiweyo kunye neSuphu yeKhari yePotato
- Ipita encinci yengqolowa e-1, eqhotsiweyo
- 1/3 indebe hummus
Ingcebiso Yokulungiselela Ukutya: Gcina iCauliflower eRoasted kunye nePotato Curry Soup kwisidlo sasemini ngoSuku lwesi-4.
Iitotali zemihla ngemihla: 1,505 calories, 60 g protein, 143 g carbohydrates, 36 g fiber, 80 g fat, 1,841 mg yesodium
Usuku 4
Isidlo sakusasa (401 calories)
- I-1/3 yekomityi yeQuinoa kunye neChia Oatmeal Mix iphekwe nge-1 1/4 yekomityi yobisi lwesoyi olungafakwanga swekile
- Ibhanana e-1 ephakathi
Ingcebiso Yokulungiselela Ukutya: Yenza iQuinoa kunye neChia Oatmeal Mix kwaye uyigcine kwisingxobo esingangeni moya ukuya kutsho kwinyanga enye.
A.M. I-Snack (101 calories)
- Ipere eliphakathi
Isidlo sasemini (346 calories)
- 1 1/2 iikomityi zeCauliflower egcadiweyo kunye neSuphu yeKhari yePotato
- Ipita encinci yengqolowa e-1, eqhotsiweyo
P.M. I-Snack (171 calories)
- 3 Tbsp. imbewu yethanga
Isidlo sangokuhlwa (472 calories)
- I-1 yokukhonza i-Stuffed Sweet Potato kunye ne-Hummus yokunxiba
Iitotali zemihla ngemihla: 1,491 calories, 57 g protein, 232 g carbohydrates, 49 g fiber, 45 g fat, 1,404 mg yesodium
Usuku 5
Isidlo sakusasa (417 calories)
- 2 iiPancake zeVegan
- 1/2 indebe yamaqunube
- 2 Tbsp. ipeanut butter
Hlanganisa ibhotela ye-peanut kunye ne-1 tsp. amanzi afudumeleyo (okanye ngaphezulu, njengoko kufuneka, ukucofa ibhotolo yamandongomane). Gxobhoza phezu kwee-pancakes.
A.M. I-Snack (62 calories)
- 1 i-orenji ephakathi
Isidlo sasemini (325 calories)
- 1 ukukhonza iVeggie & Hummus Sandwich
P.M. I-Snack (200 calories)
* I-1 indebe ye-edamame pods, enongwe ngetyuwa
Isidlo sangokuhlwa (487 calories)
* 1 ikomityi yeChickpea Curry
* 1 ikomityi Basic Quinoa
Iitotali zemihla ngemihla: 1,490 calories, 58 g protein, 179 g carbohydrates, 43 g fiber, 61 g fat, 1,335 mg sodium
Iithenda zenkukhu ezenziwa mnyama zenziwe mnyama
Usuku 6
Isidlo sakusasa (262 calories)
- I-1 yokuphakela iButha yePeanut kunye neChia Berry Jam yesiNgesi yeMuffin
A.M. I-Snack (101 calories)
* Ipere eliphakathi eli-1
Isidlo sasemini (416 calories)
- I-1 yeVegan Bistro Lunch Box
- I-apile e-1 ephakathi
- 3 Tbsp. imbewu yethanga
P.M. I-Snack (202 calories)
- Iikomityi ezi-2 zepopcorn zomoya eziphoswe nge-1 Tbsp. ioli nganye yomnquma kunye negwele lesondlo.
Isidlo sangokuhlwa (525 calories)
- I-1 yokukhonza i-Spaghetti Squash kunye neSauce ye-Peanut kunye ne-Edamame
- 1 ikomityi Isaladi yeCucumber eneziqholo kunye neCilantro & Peanuts
Iitotali zemihla ngemihla: 1,507 calories, 50 g protein, 173 g carbohydrates, 41 g fiber, 77 g fat, 1,828 mg yesodium
Umahluko phakathi kwe-mayo kunye ne-whip engummangaliso
Usuku 7
Isidlo sakusasa (432 calories)
- 2 iiPancake zeVegan
- 3/4 indebe yamaqunube
- 2 Tbsp. ipeanut butter
Hlanganisa ibhotela ye-peanut kunye ne-1 tsp. amanzi afudumeleyo (okanye ngaphezulu, njengoko kufuneka, ukucofa ibhotolo yamandongomane). Gxobhoza phezu kwee-pancakes.
A.M. I-Snack (105 calories)
- Ibhanana e-1 ephakathi
Isidlo sasemini (325 calories)
- Iikomityi ezi-4 ezikhonza iSaladi eluhlaza kunye ne-Edamame & Beet
P.M. I-Snack (202 calories)
- Iikomityi ezi-2 zepopcorn zomoya eziphoswe nge-1 Tbsp. ioli nganye yomnquma kunye negwele lesondlo.
Isidlo sangokuhlwa (434 calories)
* Isitya esi-1 seNoodle kunye neRainbow Veggies & neSauce yePeanut
Iitotali zemihla ngemihla: 1,498 calories, 50 g protein, 160 g carbohydrates, 36 g fiber, 73 g fat, 1,792 mg sodium
Uyenzile!
Sivuyisana nokugqiba esi sicwangciso sesidlo se vegan. Mhlawumbi ulandele kunye nesidlo ngasinye kunye ne-snack okanye mhlawumbi usisebenzise njengesikhokelo esikhuthazayo sokulandela ukutya kwe-vegan. Nokuba yeyiphi na indlela, siyathemba ukuba usifumene esi sicwangciso sinomdla, simnandi kwaye sinolwazi. Ukulandela isicwangciso sokutya esisekelwe kwizityalo yindlela ephilileyo yokuhlangabezana neemfuno zakho zesondlo kwaye uzive ulungile. Qhubeka nomsebenzi omhle kwaye uzame esinye sezicwangciso zethu zokutya zevegan ezisempilweni okanye izicwangciso zokutya kwemifuno.
