Ntawm no yog qhov zoo tshaj plaws high-protein noj

Ntawm no yog qhov zoo tshaj plaws high-protein noj

Cov txiaj ntsig ntawm kev noj zaub mov muaj protein ntau suav nrog txo lub cev hnyav, txo qhov hnyav, nce satiety, thiab txo qis hauv lub cev rog. Cov kev npaj noj zaub mov muaj protein ntau suav nrog tsawg kawg 85 grams protein ib hnub, faib rau txhua pluas noj, kom ua tiav. kev xav ntawm satiety thiab txaus siab.

Txij li thaum muaj coob tus neeg ua raws li kev npaj noj mov kom poob phaus, txoj kev npaj yuav saib xyuas kom tsis pub dhau 1500-calorie-ib-hnub txwv.

Thawj hnub

Noj tshais (401 calories)
• Ib qho kev pab ntawm avocado thiab kale omelet
Khoom txom ncauj (131 calories)
1 loj pear
1 medium txiv kab ntxwv
Noj su (430 calories)
• Ib feem ntawm zaub xam lav nrog chickpeas thiab tuna
Khoom txom ncauj (156 calories)
• Ib nrab khob ntawm cov dawb, muaj roj tsawg Greek yogurt
• Ib nrab khob ntawm blueberries
Noj hmo (400 calories)
• Ib qho kev pab ntawm roasted rosemary salmon nrog asparagus thiab qos yaj ywm
Txhua hnub: 1518 calories - 71 grams roj - 94 grams protein - 137 grams carbohydrates - 32 grams fiber - 1714 milligrams ntawm sodium.

hnub ob

Noj tshais (410 calories)
• Ib qho tshuaj tiv thaiv kab mob cherry thiab kua txiv spinach
Khoom txom ncauj (181 calories)
• 1 khob dawb, muaj roj tsawg Greek yogurt
• Ib nrab khob ntawm blackberries
Noj su (374 calories)
• Ib qho kev pab ntawm spinach thiab strawberry zaub xam lav
Khoom txom ncauj (100 calories)
• Ib nrab khob ntawm edamame
Noj hmo (454 calories)
• Ib qho kev pab ntawm ci kale zaub xam lav nrog crispy quinoa
Tag Nrho Txhua Hnub: 1519 calories - 75 grams roj - 88 grams protein - 134 grams carbs - 30 grams fiber - 1432 milligrams sodium

hnub peb

Noj tshais (410 calories)
• Ib qho tshuaj tiv thaiv kab mob cherry thiab kua txiv spinach
Khoom txom ncauj (110 calories)
• 1 khob dawb, muaj roj tsawg Greek yogurt
Noj su (374 calories)
• Ib qho kev pab ntawm spinach thiab strawberry zaub xam lav
Khoom txom ncauj (112 calories)
• 1 qe taub
• Ib nrab khob ntawm cranberries
Noj hmo (514 calories)
• 1 pluas mov ntawm nqaij qaib thiab zaub nrog parsley, walnuts thiab pesto sauce
Tag Nrho Txhua Hnub: 1520 calories - 78 grams roj - 92 grams protein - 126 grams carbs - 28 grams fiber - 1576 milligrams sodium

hnub plaub

Noj tshais (341 calories)
1 khob dawb, muaj roj tsawg Greek yogurt
• Ib nrab khob ntawm hlais almonds
• Ib nrab khob ntawm blueberries
Khoom txom ncauj (131 calories)
Ib tug loj pear
Noj su (374 calories)
Qhia tawm spinach thiab strawberries
Hwj chim
Khoom txom ncauj (216 calories)
• 20 unsalted qhuav roasted almonds
• Ib khob ntawm blackberries
Noj hmo (442 calories)
• Ib qho kev pab ntawm cw thiab kua txob kebab nrog grilled liab dos slaw
Tag Nrho Txhua Hnub: 1504 calories - 82 grams rog - 90 grams protein - 115 grams carbohydrate - 31 grams fiber - 1003 milligrams sodium

Hnub thib tsib

Noj tshais (410 calories)
• Ib qho tshuaj tiv thaiv kab mob cherry thiab kua txiv spinach
Khoom txom ncauj (87 calories)
• Ib nrab khob ntawm cov dawb, muaj roj tsawg Greek yogurt
• Ib nrab khob ntawm blueberries
Noj su (374 calories)
• Ib qho kev pab ntawm spinach thiab strawberry zaub xam lav
Khoom txom ncauj (154 calories)
• 20 grams ntawm unsalted qhuav roasted almonds
Noj hmo (463 calories)
• 1 burger thiab qos yaj ywm kib
Tag Nrho Txhua Hnub: 1488 calories - 82 grams rog - 90 grams protein - 113 grams carbohydrate - 30 grams fiber - 1442 milligrams sodium

hnub rau

Noj tshais (341 calories)
• 1 khob dawb, muaj roj tsawg Greek yogurt
• Ib nrab khob ntawm hlais almonds
• Ib nrab khob ntawm blueberries
Khoom txom ncauj (200 calories)
• 1 txiv apples
• 1 tbsp. Ntuj txiv laum huab xeeb
Noj su (374 calories)
• Ib qho kev pab ntawm taum dawb thiab avocado toast
• 1 khob dawb, tsis muaj rog kefir (fermented mis nyuj).
• 1 clementine
Khoom txom ncauj (170 calories)
• 22 unsalted qhuav roasted almonds
Noj hmo (431 calories)
• Ib qho kev noj zaub mov ntawm Green Farro muaj xws li:
Ib khob thiab ib nrab ntawm cov taum tshiab tshiab
1 teaspoon ntsev, muab faib
Ib khob ntawm tshiab basil nplooj
Ib quarter khob ntawm tshiab parsley nplooj
1 tablespoon minced tshiab qej
Ib nrab ib teaspoon ntawm anchovy muab tshuaj txhuam
Ib nrab khob ntawm cov rog yogurt
2 tablespoons mayonnaise
1 tablespoon ntawm txiv qaub kua txiv tshiab
Ib nrab khob ntawm cov txiv roj roj ntxiv
1 khob finely tws dib
1 khob shredded siav nqaij qaib mis los yog taum dawb
Tag Nrho Txhua Hnub: 1515 calories - 73 grams rog - 86 grams protein - 146 grams carbohydrate - 31 grams fiber - 1492 milligrams sodium

hnub xya

Noj tshais (401 calories)
• 1 txiv kab ntxwv nruab nrab
Khoom txom ncauj (181 calories)
• 1 khob dawb, muaj roj tsawg Greek yogurt
• Ib nrab khob ntawm blackberries
Noj su (374 calories)
• Ib qho kev pab ntawm taum dawb thiab avocado toast
• 1 khob ntawm cov rog tsawg Greek yogurt
• 1 clementine
Khoom txom ncauj (100 calories)
• Ib nrab khob ntawm edamame
Noj hmo (432 calories)
• Ib qho kev pab ntawm Cajun-marinated tofu nrog beetroot cream
Tag Nrho Txhua Hnub: 1488 calories - 72g rog - 85g protein - 142g carbs - 36g fiber - 1665mg sodium

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