Indlela yokuLungisa iSidlo kwiVeki yeZidlo ezineProtheyini ePhezulu ukusuka kuMrhwebi uJoe

Sivavanya ngokuzimeleyo zonke iimveliso kunye neenkonzo ezicetyiswayo. Ukuba ucofa amakhonkco esiwabonelelayo, sinokufumana imbuyekezo. Funda nzulu .

izithako ezahlukeneyo prep ukutya ukusuka Trader Joe

Ifoto: Carolyn Hodges

Akukho ukuphika uMrhwebi uJoe i indawo yokufumana ezinye zezona zinto zithandwa kakhulu, i-snacks ezikrelekrele kunye neelekese ezimnandi kunye nezimuncumuncu. Kodwa ivenkile ikwanekhaya kwezinye zezinto esizithandayo kunye nezinto ezimfutshane zokuphosa kunye ukutya okunempilo ngemizuzu. Siyathanda Isidlo sangokuhlwa seveki sikaTJ esilungileyo , kwaye siyavuya ngokulinganayo ngokusebenzisa iimveliso zabo ukunyusa (kunye nokwenza lula) umdlalo wethu wesidlo sasemini.

Ezona Nzululwazi ziPhambili (kwaye zimbi kakhulu) kwi-Trader Joe's

Ngelixa unokubamba isaladi eyenziwe ngaphambili, i-burrito okanye isonge kwi-Trader Joe edumileyo yokutya okulungiselelwe ukutya okupholileyo kwisidlo sasemini esingenangxaki kule veki, kutheni ungacholi izinto ezimbalwa zokukugubungela uninzi lweveki ngeerandi ezimbalwa ngaphezulu. kunokuba uchithe kwisidlo esinye? Sihamba nawe kwizikhokelo ezintathu ezilula zokulungiselela ukutya ukulungiselela isidlo sasemini esineprotheyini ephezulu ngemizuzu nje eli-10. Isicwangciso ngasinye sisebenzisa iimveliso ezimbalwa ezivela kwi-Trader Joe's iintsuku ezine zokutya okulula okunempilo (ucinga ukuba uya kudla ngenye imini okanye uthathe okushiyekileyo). Ezi zidlo zasemini zingumndilili we-24 grams yeprotheyini nganye ukukuzalisa kwaye ikugcine uqhuba yonke imvakwemini.

Iingcebiso zoKwakha iZidlo ezineProtheyini ePhakamileyo kwi-Trader Joe's

Qala ngesiseko esiluhlaza esinentliziyo

Umrhwebi uJoe's waziwa ngemifuno efikelelekayo ehlanjwe kwangaphambili, elungele ukutya okukhawulezileyo kwendibano. Zama enye yemixube yabo yokuyila-sisebenzisa i-Cruciferous Crunch kwezi Saladi eziQithiweyo zesiThai kunye ne-Sriracha Tofu-okanye iikiti zesaladi ukunyusa isitya sakho sokutya.

Gcoba kwingqolowa eneprotheyini eninzi

Siyabuthanda ubulula bequinoa ekhenkcezisiweyo ka-Trader Joe, enokuthi ifakwe kwi-microwave xa ifunwa, kunye ne-10-minute farro yayo. Ukongeza ekongezeni ukuthungwa okukhulu kunye nefayibha, iquinoa kunye nefarro ziqhayisa ngomxholo weprotheyini ephezulu kunezinye iinkozo ezipheleleyo, njengerayisi emdaka okanye ipasta yengqolowa. Unokufumana ubuchule bokuyila ijazz kubo-sixuba ifarro kaTJ kunye nesaladi yabo esecaleni elungisiweyo kule Izitya zeSaladi kuMbindi-Mpuma kunye neresiphi yeFarro kunye nenkukhu, umzekelo.

Yongeza iprotheni ephekwe kwangaphambili

Ngelixa uMrhwebi uJoe eneqela lezinto ezifakwe emanzini kunye nezilungele ukupheka, njengamathanga enkukhu e-Shawarma ethandwayo, zigcine ixesha elikhulu ngokukrazula enye yeeprotheni ezininzi esele zilungisiwe kwaye ziphekiwe. Khangela isifuba senkukhu esinotyiweyo kunye nesosiweyo okanye i-tofu ebhakiweyo kwindawo epholileyo kufuphi ne-hummus kunye ne-dips. Okanye ubambe into kwikesi yesikhenkcisi. Sisebenzisa i-shrimp ekhenkcezisiweyo ekhenkceziweyo kwi-Green Goddess Quinoa Bowls kunye ne-Arugula & Shrimp, eziza ngokulula zixotyulwe kunye nemisila.

Gqibezela ngesinxibo esinencasa

Akukho kunqongophala kokunxiba, iisosi kunye neediphu kwi-Trader Joe's, zonke ezo zenza i-toppings enkulu yesitya sesidlo sasemini. Namathela i-vinaigrette yakudala, okanye uzame into eyahlukileyo, njenge-avocado-based Green Goddess salad dressing yabo entsha. Unokudibanisa enye yeentlobo zabo ze-hummus kunye nejusi encinci yelamuni okanye amanzi ukwenza ukunxiba lula.

unokwenza malini nge-instacart

Kutheni kufuneka uhlale uthengisa kwi-Trader Joe's ngoLwesibini nangoLwesithathu

Ukutya njani-Ukulungiselela izidlo zeProtheyini eziphezulu ukusuka kuMrhwebi uJoe's

Zibekele iveki emnandi kunye nesidlo sasemini esineprotheyini ephezulu ebiza izithako ezimbalwa nje ezine ezisuka ebumelwaneni bakho uMrhwebi uJoe. Ngokulandela ezi zicwangciso zokulungiselela isidlo sasemini ngamanyathelo ngamanyathelo, ungazilungiselela ezi zidlo zasemini zisempilweni kwimizuzu engama-20 okanye ngaphantsi. Sigcina ezi zokupheka kwiinkonzo ezine, sicinga ukuba ubuncinane usuku olunye ngeveki uya kuthatha okushiyekileyo okanye utye ngaphandle.

Gcina ezi zidlo zasemini zisempilweni kwisingxobo sokulungiselela ukutya esingangeni moya ukuze uhlale usitsha ( Ukuthenga: amazon.com , for 5). Gcina naziphi na izinxibo zahlukeneyo kwisikhongozeli esingavuzi ( Ukuthenga: amazon.com , .50 for 8) ukuthintela ukubuna kwaye ulinde ukongeza de ulungele ukutya

Uthixokazi oluhlaza uQuinoa izitya kunye neArugula & Shrimp

Fumana iresiphi

Ulungile kwi: Imizuzu engama-20 | Iprotheyini ngokuphakwa: 15 grams

Ukongeza iprotheyini eyongezelelweyo (ngelixa unciphisa ixesha lokulungiselela), sebenzisa i-quinoa ephekwe ngokupheleleyo ye-Trader Joe, onokuyifumana kwicandelo lesikhenkcisi. Ngelixa ulapho, thatha ingxowa yeeshrimps eziphekiweyo ezikhenkcezisiweyo, ezinyibilika kwimizuzu emi-2 ukuya kwemi-3. Ngezithako ezimbalwa ezilula ngakumbi, uya kuba nento oyifunayo ukuze udibanise ezi zitya zesidlo sasemini, eziqhayisa ngeegram ezili-15 zeprotheyini ngokuphakelayo.

Inyathelo 1: Tshisa iquinoa

Landela izalathiso ze-microwave kwibhokisi ye-Trader Joe's ekhenkcezisiweyo ePheleleyo eQuinoa ukuze ulungiselele iquinoa (uya kuzifuna zombini iipowutshi). Emva kokufudumala, tshintshela i-quinoa kwisitya esingenanto ukuze upholise ngokupheleleyo ngaphambi kokuba uhlanganise izitya.

Inyathelo 2: Yahlula isinxibo

Dlulisa amacephe ama-2 e-Trader Joe's Green Goddess Salad yokunxiba (efunyenwe kufutshane neesaladi kwicandelo lefriji) kwisikhongozeli ngasinye kwezi-4 ezincinci ezinesiciko kwaye uzifake efrijini ukuya kutsho kwiintsuku ezi-4.

ukuphinda uphinde ubhake imac kunye netshizi

Inyathelo lesi-3: Hlanganisa izikhongozeli zesidlo sasemini (kodwa shiya i-shrimp ngaphandle okwangoku)

Yahlula ipakethe enye yoMrhwebi uJoe's Baby Wild Arugula phakathi kwezi-4 zezikhongozeli ezikhonza kanye (malunga ne-1¼ yekomityi nganye). Phezulu nganye nge-½ ikomityi yequinoa kunye neepuni ezi-2 ze-Trader Joe's Crumbled Feta Cheese. Vala kwaye ubeke efrijini ukuya kwiintsuku ezi-4.

Inyathelo lesi-4: Nciphisa i-shrimp

Ngentsasa ngaphambi kokuba uthathe isidlo sakho sasemini ukuze uhambe, tshintshela enye-yebhegi ye-Shrimp enkulu ephekiweyo ka-Trader Joe kwi-colander kwaye uqhube phantsi kwamanzi apholileyo de inyibilike, malunga nemizuzu emi-2 ukuya kwe-3. Yongeza kwisitya sokulungiselela ukutya. Nxiba kunye nesaladi yokunxiba ngaphambi nje kokukhonza.

Isaladi yeSitayile esinqunqiweyo saseThai kunye neSriracha Tofu

Fumana iResiphi

Ulungile kwi: Imizuzu eli-10 | Iprotheyini ngokuphakwa: 15 grams

Sisebenzisa enye yeengxube zethu zesaladi esizithandayo kwi-Trader Joe's-Cruciferous Crunch-njengesiseko esinentliziyo kwezi zitya zesaladi zinqunqiweyo. Ukusebenzisa i-tofu efakwe ngaphambili ebhakiweyo ukusuka kwicandelo lefriji kunciphisa ixesha lokulungiselela.

Inyathelo 1: Thaw edamame

Zisa iikomityi ezi-4 zamanzi ukuba zibilise ngepani. Yongeza iikomityi ezi-2 ze-Shelled Edamame ekhenkcezisiweyo ka-Trader Joe kwaye ubilise imizuzu emi-4. Khupha kwaye uhlambe phantsi kwamanzi abandayo abandayo; Bekela ecaleni. Ungaphinda unyibilikise i-edamame efrijini ngobusuku.

Inyathelo 2: Cube tofu

Susa i-tofu kwiiphakheji ezimbini (ezi-7) ze-Trader Joe's Sriracha Flavored Baked Tofu. Sika kwii-cubes ezi-1-intshi; Bekela ecaleni.

yeyiphi impilo yebhekoni okanye isoseji

Inyathelo lesi-3: Susa i-vinaigrette

Dlulisa amacephe ama-2 e-Peanut Vinaigrette ka-Trader Joe's Spicy (efunyenwe kufutshane neesaladi kwicandelo elifakwe efrijini) kwisikhongozeli ngasinye kwezi-4 ezincinci ezinesiciko kwaye uzifake efrijini ukuya kutsho kwiintsuku ezi-4.

Inyathelo lesi-4: Hlanganisa izitya zesidlo sasemini

Yahlula ipakethe enye yoMrhwebi kaJoe's Cruciferous Crunch Collection isaladi yomxube phakathi kwezikhongozeli ezi-4 ezikhonza kanye (malunga ne-2 ½ yekomityi nganye). Phezulu nganye nge-½ indebe ye-edamame kunye nesinye sesine se-tofu. Izikhongozeli zokutywina kunye nefriji ukuya kwiintsuku ezi-4. Nxiba kunye ne-vinaigrette ngaphambi kokuba ukhonze okanye, ngenxa yokuba lo mxube wesaladi unentliziyo, unokunxiba ezi zitya ukuya kwiiyure ezingama-24 ngaphambi kokuba usebenze ukuvumela iincasa kule saladi enqunqiweyo ukuba itshate.

Izitya zeSaladi kuMbindi Mpuma kunye nenkukhu kunye neFarro

Fumana iResiphi

Ulungile kwi: Imizuzu engama-20 | Iprotheyini ngokuphakwa: 33 grams

Sidibanisa ezimbini zeemveliso ezithandwa ngabalandeli baka-Trader Joe-i-Middle-Eastern ephefumlelwe i-Balela Salad kunye ne-10 Minute Farro-ukongeza i-protein, i-fiber kunye ne-texture eyanelisayo kwezi zitya zesidlo sasemini ezineprotheyini ephezulu. Ukunciphisa ixesha lokulungiselela, sisebenzisa amabele enkukhu asele egalelwe kwaye aqhotsiweyo asuka kwicandelo lefriji, ukunxitywa kwebhotile yebhalsamu kunye nezinye izithako ezimbalwa ezilungele ukusetyenziswa.

Inyathelo 1: Pheka i-farro kwaye udibanise nesaladi

Lungiselela uMrhwebi uJoe's 10 Minute Farro kwi microwave ngokwezalathiso zephakheji. Vumela ukupholisa imizuzu emi-5. Emva kokuba i-farro ipholile, xuba kwi-1 (8 ounce) isitya se-Trader Joe's Balela Salad (efumaneka kufuphi neesaladi ezilungiselelwe); Bekela ecaleni.

Inyathelo 2: Susa i-vinaigrette

Dlulisa amacephe ama-2 e-Balsamic Vinaigrette ka-Trader Joe's kwisitya ngasinye se-4 esinesiciko esincinci kwaye usifake efrijini ukuya kwiintsuku ezi-4.

Inyathelo lesi-3: Sika inyama yenkukhu

Isiqwenga se-1 (i-12-ounce) iphakheji ye-Trader Joe's Grilled Lemon Pepper Chicken Breast (ukusuka kwicandelo elifakwe efrijini); Bekela ecaleni.

Eyona venkile ithengiweyo yicookies

Inyathelo lesi-4: Hlanganisa izitya zesidlo sasemini.

Yahlula iphakheji enye (i-5-ounce) ye-Trader Joe's Organic Baby Spinatshi phakathi kwezikhongozeli ezi-4 ezikhonza enye (malunga nekomityi enye nganye). Phezulu nganye ngesinye kwisine senkukhu, isinye kwisine somxube we-Balela-farro kunye namacephe ama-2 e-Trader Joe's Crumbled Feta Cheese kunye neMeditera Herbs. Vala kwaye ubeke efrijini ukuya kwiintsuku ezi-4. Nxiba kunye ne-vinaigrette ngaphambi nje kokukhonza.