Kwesi sicwangciso sokutya seentsuku ezi-7, senza imephu yeveki yeeresiphi ze-vegan kunye nesifo seswekile engqondweni. Sijolise ekutyeni malunga neegram ezingama-45 zecarbohydrates kwisidlo ngasinye kwaye saqinisekisa ukuba sibandakanya uninzi lwemithombo yeprotein ye-vegan ukulungelelanisa iswekile yegazi kwaye uhlale uziva wanelisekile imini yonke. Kwesi sicwangciso-kunye nokutya okuninzi kwe-vegan-uya kufumanisa ukuba umxholo wefiber uphezulu ngokufanelekileyo kuba ukutya kugxile kwimifuno enempilo, iinkozo kunye nemifuno. Le fayibha yongeziweyo inceda ukulungelelanisa iswekile yegazi nangakumbi, kunye neekhredithi zophando lokutya ifayibha ngakumbi kunye nexesha elilula lokuphulukana nobunzima kunye nokugcina ubunzima obunempilo, iintsholongwane ezisempilweni zamathumbu, ukubanjwa rhoqo emathunjini akho (eyaziwa ngokuba ngcono) kunye nentliziyo esempilweni.
abafana abahlanu i-peanut allergiesIziCwangciso zeSidlo seSifo seswekile
Nangona oku ayisiyiyo isicwangciso sokutya sokulahleka kwesisindo se-vegan, kuyinyani ukuba ukunciphisa umzimba kunokuphucula ulawulo lweswekile yegazi ukuba utyebile. Ngesi sizathu, sibeke esi sicwangciso kwi-1,500 yeekhalori ngosuku, elinqanaba apho abantu abaninzi baya kuncipha, kwaye ibandakanya uhlengahlengiso lwe-1,200 kunye ne-2,000 yeekhalori ngosuku, kuxhomekeke kuhlobo lwakho. iimfuno .
Funda ngokugqithisileyo: IiNzuzo zeMpilo zokuTya ukutya okuSekwe kwiSityalo kunye nendlela yokuQalisa
Yintoni ekutyayo kwiSicwangciso seVegan seswekile
Xa utya i-vegan ukuze uncede ukulawula iiswekile zegazi lakho, gxininisa ekutyeni okuqulethe i-fiber eninzi kunye neprotheni-izondlo ezibini ezisebenzisanayo ukugcina iswekile yegazi ilungelelene. Kwaye, jolise ekubandakanyeni uninzi lokutya kwe-vegan okungalungiswanga okunje ngeembotyi okanye iilentile endaweni yokwenziwa kweepatties ze-vegan protein okanye ezinye iimveliso zenyama ezinokwenyani ezinokuba phezulu kakhulu kwisodium.
- Iimbotyi
- Iilentile
- Amandongomane kunye nembewu
- I-nut yendalo okanye ibhotela yembewu (ibhotolo ye-peanut, ibhotela yembewu kajongilanga, njl.
- Iziqhamo ezitsha okanye ezikhenkcezisiweyo kunye nemifuno, ngaphandle kweswekile eyongeziweyo
- Amagqabi aluhlaza, isipinatshi, ikale kunye nechard
- Imifuno yeCruciferous, efana neBrussels, i-broccoli kunye ne-cauliflower
- Amaqunube
- Ama-apile
- Amapere
- Iponyoponyo
- I-oatmeal
- I-pasta yengqolowa epheleleyo
- IQuinoa
- I-oyile ye-olivu
- Edamame
- Tofu
- Tempeh
- Ndiyaphikisana
Bona Okuninzi: IziCwangciso zeVeki yeVegan yokutya
Indlela Yokutya-ukulungiselela iVeki yakho yokutya
- Yenza iVegan Freezer Breakfast Breakfast Burritos ukuba ifumane isidlo sakusasa ngeentsuku ze-3, 5, 6 kunye ne-7.
- Lungiselela iVegan Burrito Bowls kunye neCauliflower Rice ukuze ube nesidlo sasemini ngeeNtsuku ze-2 ukuya ku-5.
- Gcoba iCitrus Vinaigrette ukuze ube nayo yonke iveki.
Usuku 1
Isidlo sakusasa (262 calories, 40 g carbohydrate)
- I-1 yokuphakela iButha yePeanut kunye neChia Berry Jam yesiNgesi yeMuffin
A.M. I-Snack (129 calories, 9 g carbohydrate)
- 1 ikomityi edamame, kwiipods
Isidlo sasemini (360 calories, 30 g carbohydrate)
- I-1 ekhonza i-White Bean & Veggie Salad
P.M. I-Snack (206 calories, 7 g carbohydrate)
- I-¼ yekomityi yee-almonds ezingenatyiwa eyomisiweyo
Isidlo sangokuhlwa (543 calories, 46 g carbohydrate)
- 1 ukukhonza iTofu Tacos
- 2 iikomityi ezixubileyo eziluhlaza
- 1 ukukhonza Citrus Vinaigrette
Iitotali zeMihla: 1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodium
Yenze ibe yi-1,200 yeeCalories: Guqula i-P.M. i-snack ukuya kwi-1 i-orenji ephakathi kwaye ushiye isaladi esecaleni kwisidlo sakusihlwa.
Yenze ibe ngama-2,000 eCalories: Yongeza iapile eliphakathi kwi-A.M. i-snack, yongeza i-1 yebhanana ephakathi kwi-P.M. i-snack kwaye ungeze i-avocado e-1 yonke, inqunyulwe, kwisidlo sakusihlwa.
Usuku 2
Isidlo sakusasa (262 calories, 40 g carbohydrate)
- I-1 yokuphakela iButha yePeanut kunye neChia Berry Jam yesiNgesi yeMuffin
A.M. I-Snack (193 calories, 13 g carbohydrate)
- 1 ½ ikomityi ye-edamame, kwimidumba
Isidlo sasemini (359 calories, 30 g carbohydrate)
- I-1 ekhonza iVegan Burrito Bowls kunye neCauliflower Rice
- 1 i-orenji ephakathi
P.M. I-Snack (272 calories, 10 g carbohydrate)
- ⅓ ikomityi yealmondi eqhotsiweyo eyomisiweyo
Isidlo sangokuhlwa (415 calories, 44 g carbohydrate)
- Isaladi yesipinatshi esi-1 kunye neTapile eziSweet eziQiweyo, iimbotyi eziMhlophe kunye neBasil
Iitotali zeMihla: 1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodium
Yenze ibe yi-1,200 yeeCalories: Nciphisa ukuya kwi-1 ikomityi edamame kwi-A.M. i-snack kwaye utshintshe i-P.M. i-snack ukuya kwi-clementine eyi-1.
Yenze ibe ngama-2,000 eCalories: Yongeza i-orenji e-1 ephakathi kwisidlo sakusasa, endaweni ye-apile ephakathi kunye ne-2 Tbsp. ibhotolo yamandongomane yendalo ye-orenji kwisidlo sasemini kwaye wongeze i-1 ekhonza Yonke into ye-Bagel Avocado Toast kwisidlo sangokuhlwa.
Kutheni i-dunkaroos iyekisiwe kwi-us
Usuku 3
Isidlo sakusasa (329 calories, 45 g carbohydrate)
- 1 ekhonza iVegan Freezer Breakfast Breakfast Burritos
A.M. I-Snack (35 calories, 9 g carbohydrate)
- 1 clementine
Isidlo sasemini (359 calories, 30 g carbohydrate)
- I-1 ekhonza iVegan Burrito Bowls kunye neCauliflower Rice
- 1 i-orenji ephakathi
P.M. I-Snack (193 calories, 13 g carbohydrate)
- 1 ½ ikomityi ye-edamame, kwimidumba
Isidlo sangokuhlwa (601 calories, 52 g carbohydrate)
- 1 ukukhonza Vegan Black Bean Burgers
- 2 iikomityi ezixubileyo eziluhlaza
- 1 ukukhonza Citrus Vinaigrette
IiTotali zeMihla : 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodium
Yenze ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1/2 yekomityi yentsimbi yepepile esikiweyo, shiya i-orenji ngesidlo sasemini, nciphisa ukuya kwi-3/4 yekomityi edamame kwi-P.M. i-snack kunye nokuthatha indawo ye-1/2 yekomityi ye-cucumber eqoshiwe kwi-saladi yecala kwisidlo sakusihlwa.
Yenze ibe ngama-2,000 eCalories: Guqula i-A.M. i-snack kwi-1/4 yekomityi ye-almonds kwaye ungeze i-avocado e-1 yonke, inqunyulwe, kwisidlo sakusihlwa.
Usuku 4
Isidlo sakusasa (262 calories, 40 g carbohydrate)
- I-1 yokuphakela iButha yePeanut kunye neChia Berry Jam yesiNgesi yeMuffin
A.M. I-Snack (272 calories, 10 g carbohydrate)
- ⅓ ikomityi yealmondi eqhotsiweyo eyomisiweyo
Isidlo sasemini (359 calories, 30 g carbohydrate)
- I-1 ekhonza iVegan Burrito Bowls kunye neCauliflower Rice
- 1 i-orenji ephakathi
P.M. I-Snack (193 calories, 13 g carbohydrate)
- 1 ½ ikomityi ye-edamame, kwimidumba
Isidlo sangokuhlwa (414 calories, 44 g carbohydrate)
- I-1 ekhonza i-Quinoa yeavokhado iSaladi
Iitotali zeMihla: 1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodium
Yenze ibe yi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-orenji ephakathi kunye nokunciphisa ukuya kwi-1 indebe ye-edamame kwi-P.M. I-snack.
Yenze ibe ngama-2,000 eCalories: Yongeza i-1 ikomityi ye-coconut yogurt kwisidlo sakusasa, endaweni ye-1 ye-apula ephakathi kunye ne-2 Tbsp. ibhotolo yamandongomane yendalo kwisidlo sasemini, yanda ukuya kwiikomityi ezi-2 edamame kwaye wongeze ibhanana eli-1 eliphakathi kwi-P.M. I-snack.
Usuku 5
Isidlo sakusasa (329 calories, 45 g carbohydrate)
- 1 ekhonza iVegan Freezer Breakfast Breakfast Burritos
A.M. I-Snack (129 calories, 9 g carbohydrate)
- 1 ikomityi edamame, kwiipods
Isidlo sasemini (359 calories, 30 g carbohydrate)
- I-1 ekhonza iVegan Burrito Bowls kunye neCauliflower Rice
- 1 i-orenji ephakathi
P.M. I-Snack (206 calories, 7 g carbohydrate)
- I-¼ yekomityi yee-almonds ezingenatyiwa eyomisiweyo
Isidlo sangokuhlwa (461 calories, 34 g carbohydrate)
- I-1 yokukhonza i-One-Pot Coconut Milk Curry kunye ne-Chickpeas
- 2 iikomityi ezixubileyo eziluhlaza
- 1 ukukhonza Citrus Vinaigrette
Ingcebiso Yokulungiselela Ukutya: Gcina iiseshini ezimbini ze-One-Pot Coconut Milk Curry kunye neeChickpeas ukuze ufumane isidlo sasemini ngeNtsuku 6 & 7.
Ngaba intshontsho linayo i-msg
Iitotali zeMihla: 1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodium
umboniso wokupheka ekhitshini
Yenze ibeyi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya kwi-1/2 yekomityi yekhukhamba elisikiweyo kwaye utshintshe i-P.M. I-snack ukuya kwi-orenji ephakathi.
Yenze ibe ngama-2,000 eCalories: Yongeza iapile elikhulu kwi-A.M. i-snack, ukwandisa ukuya kwi-1/3 indebe ye-almonds kwi-P.M. i-snack plus yongeza i-avocado e-1 epheleleyo, isikiwe, kwisidlo sangokuhlwa.
Usuku 6
Isidlo sakusasa (329 calories, 45 g carbohydrate)
- 1 ekhonza iVegan Freezer Breakfast Breakfast Burritos
A.M. I-Snack (193 calories, 13 g carbohydrate)
- 1 ½ ikomityi ye-edamame, kwimidumba
Isidlo sasemini (347 calories, 38 g carbohydrate)
- I-1 yokukhonza i-One-Pot Coconut Milk Curry kunye ne-Chickpeas
- 1 clementine
P.M. I-Snack (116 calories, 4 g carbohydrate)
- I-15 ye-almonds eyomisiweyo eyomileyo
Isidlo sangokuhlwa (501 calories, 47 g carbohydrate)
- I-1 ekhonza iQuinoa, iAvocado kunye neChickpea Saladi ngaphezu kweMixed Greens
Iitotali zeMihla: 1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodium
Yenze ibeyi-1,200 yeeCalories: Guqula i-A.M. i-snack ukuya ku-1 clementine kwaye utshintshe i-P.M. i-snack ukuya kwi-1/2 indebe yekhukhamba elisikiweyo.
Yenze ibe ngama-2,000 eCalories: Yongeza ikomityi e-1 yeyogathi yobisi lwekhokhonathi engenaswekile kwisidlo sakusasa, yongeza uye ku-2 ikomityi ye-edamame kwaye wongeze i-orenji e-1 ephakathi kwi-A.M. i-snack plus ukwanda ukuya kwi-1/3 indebe yealmondi kwaye udibanise i-apile enkulu e-1 kwi-P.M. I-snack.
Usuku 7
Isidlo sakusasa (329 calories, 45 g carbohydrate)
- 1 ekhonza iVegan Freezer Breakfast Breakfast Burritos
A.M. I-Snack (193 calories, 13 g carbohydrate)
- 1 ½ ikomityi ye-edamame, kwimidumba
Isidlo sasemini (347 calories, 38 g carbohydrate)
- I-1 yokukhonza i-One-Pot Coconut Milk Curry kunye ne-Chickpeas
- 1 clementine
P.M. I-Snack (200 calories, 28 g carbohydrate)
- I-apile e-1 ephakathi
- 1 Tbsp. ibhotolo yamandongomane yendalo
Isidlo sangokuhlwa (419 calories, 33 g carbohydrate)
- I-1 ehambisa i-Thai Spaghetti Squash kunye ne-Peanut Sauce
Iitotali zeMihla: 1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodium
Yenze ibeyi-1,200 yeeCalories: Guqula i-A.M. i-snack kwi-1 clementine kwaye ushiye ibhotela ye-peanut kwi-P.M. I-snack.
Yenze ibe ngama-2,000 eCalories: Yongeza i-orenji e-1 ephakathi kwi-A.M. i-snack, yongeza kwi-3 Tbsp. ibhotolo yamandongomane yendalo kwi-P.M. i-snack kwaye wongeze i-1 ekhonza i-Guacamole I-Saladi eQiniweyo kwisidlo sakusihlwa.
