ʻO ka Meal Prep i ke kakahiaka?
Inā he meaʻai akamaiʻoe, hiki iāʻoe ke hoʻomākaukau i nā meaʻai maʻamau i ka wā ma mua e ho'ōla ai i ka manawa ma hope o ka hanaʻana. Akā, pehea e pili ana i kāuʻaina kakahiaka? Hiki iāʻoe ke (a me ka)! E hoʻohana i nā manaʻo hoʻomākaukau precipeʻai kakahiaka maikaʻi e hoʻomāhuahua ai i ke kakahiaka a me ka liʻiliʻi.
Inā pono ka palekana o ka kaumaha a me ka mālamaʻana i ka paona, kāu hopena, e kōkua ana ka pākū hauʻoli mahana e kōkua iāʻoe e hiki i kāu mea i kau ai. ʻO kēiaʻai 300-calorie he mea maʻalahi a he mea eʻoluʻolu. Inā hoʻomākaukauʻoe i nā mea hana i ka wā ma mua, pono kaʻumi mau minuke e hoʻomākaukau i ke kakahiaka.
ʻO ka Prep Menu Meaʻai Loa Loa
- ʻO nāʻano Eg-Mex Eggs
- ʻO ka'ōpūʻokiʻoki
- ʻO Sweet Green Smoothie
No ke aha ka mea i maʻalahi ai kēiaʻai? E māʻona kēiaʻahaʻaina kakahiaka i kou nihoʻono, kāohi i kou makemake no nā'ōpoki, a hoʻoulu i kou pōloli no ka paʻakai, ka meaʻai momona. A ināʻaʻoleʻoe e loaʻa ka manawa e hana ai i nā'āpanaʻekolu o kaʻai, e hana i kekahi mea ma ka papa inoa. ʻO kēlā me kēia'āpana meaʻai e hoʻonanea ai i ka pīkeke kakahiaka.
Breakfast Meal Prep Shopping List
No ka hoʻomākaukauʻana i kēia kakahiaka kakahiaka maikaʻi, ponoʻoe i kahi mau mea kumu. Hiki iāʻoe keʻike i nā mea a pau i loko o ka hale kūʻai o kou kaiāulu, no lailaʻaʻole pono e hele i kahi hale kūʻai kūikawā a iʻole kahi makaikai kiʻekiʻe. Eia ka papa inoa o nā kūʻai kūʻai.
Ka Papahana Kūʻai Loa Loaʻa Loaʻa Loaʻa
- Nā huahua hou a me nā hulu manu iʻa
- 2'ōmato
- 1 'āpana kaumakai
- 1 ka wili pute
- 2-3 mau'ōpū
- 2-3 ka maiʻa
- Kupa Cumin
- Kāpala lau
- Oatmeal
- Salsa
Ke kohoʻoe i kahi salsa, e nānā i ka mīkini me ka momona a me nā mea liʻiliʻi loa. Hoʻohuiʻia kekahi mau mea momona no ka meaʻala. Hoʻopili kēia i nā calories a me ke kōʻole ponoʻole.
E hoʻomākaukau i nā'ōleʻa i hoʻouluʻia i kahi haʻahaʻa
ʻO nā puaa kahi kumu nui o ka protein. Aʻo ka pilikino hiki ke kōkua iāʻoe e noʻonoʻo a piha. Akā, ua kiʻekiʻe ka momona o nā'ōpū yolks. No nā kānaka he nui,ʻaʻole paha he pilikia ka yolks. Akā ināʻoe eʻai i nā hua i kēlā me kēia lā a ināʻoe e ho'āʻo ana e lilo i ka kaumaha, hiki ke momona ka momona i loko o ke yolks. Inā e ho'āʻo anaʻoe eʻoki i nā calories, hiki iāʻoe ke hoʻonui i ka hua'ōlelo kalo-calorie me nā meaʻono wale nō e hoʻohui i nā momona a me nā meaʻala no ka'ōpala.
No ka hoʻoliloʻana i kēia mau hua'ōlelo Tex-Mex i kāpiliʻia i nā hua, eʻoki i 2 punetēpē o kaʻaila a me 2 punetēpē o nā'ōpuni i kālaiʻia i loko o ka pan. A laila e hoʻomoʻi i 1/2 kīʻaha o nāʻene moa a kāpīpī i ka kumini, ke kāleka kāpili, ka paʻakai a me ka pepa ma luna. Hoʻopiliʻia nā hua ma ka hoʻouluʻana me kahi spatula caba. A laila pāpale i nā hua a hoʻoluliʻia me kahi puʻupuʻu nui o ka salsa hou.
Kōkua kōkua no ka manawa ola: Ma kahi o ka hoʻokaʻawaleʻana i nā yolks mai nā hua a pau i kēlā me kēia kakahiaka, e kūʻai i nā loleʻene wai a hoʻohana i ia mau mea. Eʻikeʻoe i nā laikini e like me AllWhites ma ka māhele refrigerator o kāu hale kūʻai. Eia kekahi, eʻokiʻoki i ka'oʻamea a me ka'ōmato i ka hebedoma. E mālama iā lākou i nā waihona likeʻole i loko o kāu pakuhi a kāpīpī iā lākou e like me ka wā e pono ai ke kukeʻana. Me nā'ōlelo hoʻopakele manawa, pono nā hua i ka 5 mau minuke aiʻole kaʻuʻuku e hoʻomākaukau. Hiki iāʻoe ke hoʻomākaukau i ka papa i ka pō ma mua a heluhelu hou i ke kakahiaka.
E hoʻomākaukau i ka'Oatmeal i mua
A lailaʻoe e hoʻonui i 1/4 kapu i ka oatmeal i kālaiʻia i kāu pāpale. ʻO Oatmeal ka makana kūpono no kāu mau hua manu i'ūlaʻia. ʻO kaʻohi palaoa piha e kōkua iāʻoe e hoʻomaha piha i ke kakahiaka aʻo ka fiber e hāʻawi mai i nā pono maikaʻi maikaʻi.
He aha kaʻoihana oatatal maikaʻi loa no ka nalowale kaumaha? He nui ka poʻe eʻoluʻolu i ka'ōmole maikaʻi o keʻokiʻia o kaʻohe. I loko o kēiaʻaina,ʻo nāʻohe o ke kila (i kekahi manawa i kapaʻiaʻo Irish oatmeal) pale i nā hua o Tex-Mex maikaʻi. Akāʻo kekahi mau mea make eʻoi aku ana i kaʻoluʻolu o nā'ōpiopio i kālaiʻia. ʻO nā'ōpala i kāwiliʻia mauʻia e like me keʻano o keʻano he kila aʻoi aku ka maʻalahi o ka hoʻomākaukauʻana.
No laila, aia kekahiʻano oatmeal e pale ai? Hiki paha i nā Dieters ke hoʻokuʻu i nāʻano oatmeal i hōʻoluʻoluʻia a i hoʻonohonohoʻia paha. Loaʻa i kēia mau mea nā meaʻala a pau a me nā calorie'ē aʻe.
Ka hoʻomākaukau hoʻomākaukau manawa manawa: E hana nui i ka oatmeal i mua. A laila e kiʻi i ka hebedoma he 1/4 mau kīʻaha kapu i loko o nā pahu liʻiliʻi a mālama i loko o ka pahu hau. I ke kakahiaka, e paʻi i kahi pahu i loko o ka mīkini'eneʻena no laila e emi ai kēia kaʻina ma lalo o hoʻokahi minute.
ʻOhu i ka Quick Morning Smoothie
ʻO ka hope hope loa o kāuʻaina kakahiaka maikaʻi e laulaʻula maikaʻi. He mea hou aʻono kēia meaʻai akāʻaʻole ia i kaumaha e kaumaha aiʻoe i lalo. No ka hoʻomākaukauʻana i ka smoothie, hoʻohui i kēia mau mea i loko o kahi mea holoi:
- 1/2'ōlaʻi ('āpana)
- Ka maia i ka 'ai,
- 1 kīʻaha lau
- 1/2 kīʻaha wai
* I nā lā e pono aiʻoe i ka hoʻouluʻana i ka protein hou, e hoʻokuʻi i hoʻokahi hapalena o ka paula vanilla.
E hoʻohui i kāu leʻaleʻa i ka wā e'eneʻaka anaʻoe i nā hua a me ka hoʻomehanaʻana i ka'oʻaila.
Hoʻomākaukau ola manawa: Hoʻokuʻi i ka maiʻa i mua a hiki i nā mea maʻalahi ke hopu a loaʻa mau. E lawe wale i ka baʻaʻeleʻeleʻeono, eʻokiʻoki aʻokiʻoki i ka hapalua. E kau iā lākou ma kahi pahu kukui a hoʻokomo iā lākou i loko o ka pahu paʻale no ka hola. Ke hoʻokuʻiʻia lākou i loko o kahi pākī a hoʻokomo hou i loko o ka paʻukū. ʻAʻole lākou e pipili pū, a ma muli o ke kuʻumeʻaʻana, e kōkua lākou i ka mālamaʻana i ka pale anuanu iāʻoe e hoʻomākaukau ai.
Nā Mea'Ileʻa Mea Kūʻai Loa Loa Loaʻa Loaʻa
No laila he aha ka lālā no kēia momona maikaʻi, hauʻoli maikaʻi? ʻO kaʻai pihaʻana i nā huaʻo Tex-Mex, nāʻohe o ke kila a me kahi momona maikaʻi maʻemaʻe i loko o 250 mau calories a emi iho ma lalo o 2 grams ka momona. Hiki iāʻoe ke kōkua i kaʻaiʻana iʻelua mau hua o ka hua, kahi mālama pono o nā lau'ōmaʻomaʻo'ōmaʻomaʻo, nā meaʻai lean a me nā kīʻaha holoʻokoʻa olakino.
ʻO kēia ka meaʻai pono no kāuʻaina kakahiaka maikaʻi:
Kaloka : 233, Kahe : 1.5 g, Carbohydrate 38 g, Paʻi 17.4 g, Fiber 9 g
Aia kaʻai i loko o ka protein 30%, 65% ka waiʻalulu a me ka 5% momona.
Keʻimi nei i nā manaʻo hauʻoli hauʻoli hou aʻe? E nānā i kēia kulekele: Pehea e hana ai i ka Palekana Hauleʻa e Loaa i ka Weight