No kaʻaiʻana i kaʻaila ke hoʻomaʻemaʻe kēia meaʻai:
Ma nā lā pule
ʻO ka kakahiaka: ka hana me ka mīmeli me ka waiū waiū, 1 punetēla o ka flaxseed, kekahi hapa o nā hua a me nā huaʻalani.
E
he'āpana palaoa nui me ka margarine momona liʻiliʻi, mai luna mai he 150 grams o beans baked i ka'ōmato,ʻo ka hapalua hapa.
E
ka'āpana o ka palaoa palaoa me ka momona momona momona, ka hapalua o ka huaʻopa, 1 huapī a he 150 grams o ka yogurt.
E
150 ml kekiko momona me kahiʻalani liʻiliʻi, ka maiʻa, 1 punetēpē ka liʻiliʻi a 1 teaspoon o ka meli.
Lunch: lawe i 400 ml o ka moa mushroom, no ka mea mākou e kuke i nā hauhi'āpala, hoʻonā i nā meaʻono i meaʻai, kaʻaila, kekale, nā huaʻona, hiki keʻokiʻia i loko o ka mea holoi a 50 grams o ka palaoa.
ʻO
'Ohika me nā hua a me nā hua
No nā'āpanaʻelua, e lawe i 100 grams o ka laiki laiki a kālua, a laila hoʻoalili. Holapala i ka laiki me 25 grams o nā nīpiʻeha, me 50 grams o nā pīniʻeleʻele hou, 1 punetēpu o nā hua puaʻa, 1 banana maiʻa, 4 mau'āpana'āpana'āpana, ka wā me ka huʻi o 1 tablespoon pea puree, mea hoʻonani i ka meaʻono, wai lemon me 2 punetēpē. ka momona momona. No ka mea momona, kahi huaʻai, e like me kouʻono.
ʻO
Pizzaʻai
No nā lawelaweʻelua: e hoʻopau i ka pizza i hoʻomākaukauʻia, ka paila'ōmati, e hoʻopili i nā hua'alaina eʻono, e kanu i nā mea'alapalapa, nā hamo a me nā olive. I luna me ka iho o 50 grams o ka paʻakai paʻakai i hoʻopaʻaʻia a hoʻokomo i nā'āpana o ka niʻi niʻi. Hake i ka umu no 20 mau minuke ma kahi mahana he 200 degrees Celsius. E lawelawe me kahi mahele nui o ka salakeke'ōmaʻomaʻo.
ʻO
Hoʻopihaʻia kaʻuala me ka wai pīnī
no ka lawelaweʻana 1: bake 225 grams o kaʻuala, e hui pū me hoʻokahi pākeke hoʻokahi o ka paila pēpē. E hoʻolāʻau iā ia i loko o ka pā palai a hoʻokomo i 1 punetēpī o ka'ūmaʻi me ka mea kanu. Ke hana mākou me nā'ōpuʻu o nā piʻa piʻo a me ka salakeke (greens, kukama, kāloti, kāpena, lettu, huaʻai).
Eʻai
Hoʻopiʻia ka'oʻi
No nā kōkuaʻelua: eʻoki i kahi eggplant nui, e hoʻonui i ka hapalua o ka hapalua o kaʻailaʻaila, ka manawa me kaʻono a me kaʻaiʻana i ka umu, ma kahi mahana he 190 degrees no 20 mau minuke, i loko o ka pākī, a lilo ka eggplant i hue hue. E hoʻokuʻu i ka eggplant i loko o ka'āpana, a kāpīpī i ka 75 kalani o ka tīhi, inu 250 ml o ka mīmato maʻamau, e kāpīpīʻia me nā kuhuna o ka palaoa palaoa a kāpīpīʻia me nā hua liʻiliʻi a me ka punetēpē o ka palaoa kahi. E paʻi no ka hapalua hola a e lawelawe me ka palaoaʻoʻoleʻa (25 grams) a me ka salakeke'ōmaʻomaʻo.
ʻO nā pīni me kaʻulaʻula
No nā lawelaweʻelua: e hoʻomehana mākou i ka hapalua hapalua kala o kaʻaila o ka palaoa i loko o ka pā palai, e hele i kaʻokiʻoki i ke gula gula ma luna. E hoʻopili i kahi popo pepa, kahi kapalapala āpau kapalapala, 1'aliki chiliʻulaʻula, kahi teaspoon o ka kumini, kahi meaʻaiʻala a paprika, pākī a me ka hau. E lawe i 400 mauʻepa o nā pī baʻa, paʻakai i ka wai mai iā lākou, e hoʻonui i 400 grams o ka mīmaki paʻi kaomi, ka hola eʻono ai. E'ōpala i nā mea i loko o ka pā palai no 30 mau minuke ma luna o ka wela wela, e hoʻolālā i nā manawa a pau. A laila, e pīpī i 25 grams o ka lihi a waiho ma lalo o ka'ōmole a ma ka umu paha. E lawelawe ma kahi nui nui o nā salakeke'ōmaʻomaʻo.
I ka hopena he hiki iāʻoe keʻai e like me kēia:
Breakfast: kahi pāʻani liʻiliʻi o muesli me ka waiū, nā hua, nā hua, a me ka punetū o ka flaxseed.
Lunch 400 grams o kaʻaila mīhini i hoʻomākaukauʻia, 1 kaʻaila o ka rai aiʻole ka palaoaʻai, ke alani.
Nā Dinners
ʻO Macaroni me ke kāhiko
E'ōpala i ka wai paʻakai paʻakai, e hui aku i kaʻailaʻoliva, greens a'ōpuʻu paha, 10 grams o ka palaoa i kāhiʻia.
ʻO
Hōʻiliʻili i nā mea kanu me nā halo
No nā lawelaweʻelua: e hoʻomehana mākou i kahi punetune o kaʻailaʻaila, i loko o kahi kōpuni, kahiʻokiʻoki iki i ka'eneʻona a hiki i ke gula. I kēia wā, uaʻokiʻoki mākou i 200 karamela o nā'eala i loko o nā pahu. Hoʻokomo mākou i kahi'ōpala o ke kālaka, 1 teaspoon o ka coriander, paprika, kumini, a me ke kī o kaʻahu. E waiho i 5 punetēpeta o ka broth, 200 grams o ka'ōmole kōmaʻa ma ka'ōmole, 75 karamu o greens, 175 grams o nā halola a me nāʻuala, e hoʻonani i ka meaʻai. E hoʻokuʻu a kuke i ka umu a iʻole ma ka ipu, a maʻemaʻe nā hua liʻiliʻi, a kāpīpī i 25 grams o ka lihi a hoʻokuʻu hou i lalo o kaʻaila a me ka umu.
Kūleʻa mākou me ka palaoa pa'ū.
I kēia manawa uaʻike mākou pehea e lawe koke mai i ke kiʻi i ka hoʻonohonoho. Me kaʻaiʻana i loko oʻelua pule e loaʻa iāʻoe ka hōʻoluʻolu a me ka maʻalahi. A e lilo auaneʻiʻoe i ka kaumaha ināʻoe e hoʻonui i ka hoʻolāʻau i kāuʻai'ō.