Bakeng sa ho ja ha hoetla ho ena ho loketse:
Matsatsi a beke
Kamore ea lijo tsa hoseng: tšebeletso ea muesli e nang le lebese le lekaneng, 1 tablespoon ea foxseed, karolo ea monokotsoai le litholoana tse lesitsoeng.
Ho joalo
karolo e khōlō ea bohobe ba lijo-thollo e nang le margarine ea mafura a tlaase, ho tloha ka holimo re beha ligrama tse 150 tsa linaoa tse apehileng ka tomate sauce, halofo ea litholoana tsa morara.
Ho joalo
sengoathoana sa bohobe ba lijo-thollo le margarine ea mafura a tlaase, halofo ea litholoana tsa morara, lehe le phehiloeng kapa 150 dikgerama tsa yogurt.
Ho joalo
150 ml yogurt e tlaase ea mafura e nang le nyenyane ea lamunu, banana, 1 tablespoon ea foxseed le 1 teaspoon ea mahe a linotši.
Mantsiboea: nka 400 ml ea sopho ea mushroom, ka sena re pheha li-mushroom tse bobebe, ho eketsa monate oa ho latsoa, eieee, konofolo, meroho, e ka rojoa ka blender le ka 50 dikgerama tsa bohobe ba lijo-thollo.
Kapa
Leroe le linate le litholoana
Bakeng sa likarolo tse peli, nka ligrama tse 100 tsa raese e sootho 'me u li phehe, ebe u li pholile. Kopanya raese le ligrama tse 25 tsa linate tse pshatlehileng, tse nang le ligrama tse 50 tsa linaoa tse ncha tse tala, khaba e le 'ngoe ea peo ea soneblomo, banana ba khethiloeng, 4 halofo ea li-apricot tse khethiloeng, nako le motsoako oa 1 peo ea pea puree, ho latsoa lijo, lero la lemone le likhaba tse 2 yogurt e tlaase. Bakeng sa lijo tse tsoekere, ho sebeletsa litholoana, ho ea ka tatso ea hau.
Kapa
Pizza ea meroho
Bakeng sa li-servings tse peli: khaola kaka e entsoeng ka pizza, lekhae la langa le le lej, beha meroho e halikiloeng ho latsoa, eketsa litlama tse silafalitsoeng, li-mushroom le lifate tsa mohloaare. Holimo ka lerotholi la ligrama tse 50 tsa cheese e thata le ho kenya likaroloana tsa soya cottage chisi. Bela ka ontong ka metsotso e 20 mocheso oa likhato tse 200 tsa Celsius. Sebeletsa ka karolo e kholo ea salate e tala.
Kapa
Litapole tse entsoeng ka bohobe tse nang le lero la peanut
bakeng sa 1 ho sebeletsa: bake ligrama tse 225 tsa litapole, kopanya le onepone ea peanut butter. A re futhumetseng ka pan 'me u kenye tepo e le 1 ea yogurt e nang le liphahlo le li-seasoning. Re sebeletsa ka limela tsa linaoa le li-salate (meroho, likomkomere, lihoete, k'habeche, lettuce, meroho).
Dinner
Semela sa peō se bakang
Bakeng sa li-servings tse peli: khaola li-eggplant tse kholo, smear halofo ea aspole ea oli ea mohloaare, nako le tatso le ho chesa ka ontong, mocheso oa likhato tse 190 metsotso e 20, ka pan, ho fihlela seporo se fetoha hue ea khauta. Fetisetsa eggplant ka hlobo, fafatsa ligrama tse 75 tsa chisi, noa 250 ml ea langa le le lej sauce, fafatsa ka crumbs ea bohobe ba lijo-thollo mme u fafatsoe ka linate tse grated le spoon ea grated chisi. Bake ka halofo ea hora 'me u sebetse ka bohobe ba crispy (25 grams) le ka salate e tala.
Linaoa tse nang le setlolo se khubelu
Bakeng sa li-servings tse peli: re tla futhumala halofo ea khaba ea oli ea poone ka pitsa e pholileng, e tšela oiee e ohiloeng ho 'mala oa khauta ho eona. Kenya pepa ea pepere, clove e entsoeng ka konofolo, 1 e khubelu ea pepere, teaspoon ea komine, khaba e nang le lijo tse nang le lijo tse tsoang mobung oa paprika, moferefere le fry. Nka ligrama tse 400 tsa linaoa tse entsoeng ka makotikoting, letsoai mokelikeli ho tsona, eketsa ligrama tse 400 tsa tamati e entsoeng ka makotikoting, nako ea ho latsoa. Etsa lintho tse ka hare ho chesa ka metsotso e 30 ka mocheso o tlase, tsosang nako eohle. Ebe o fafatsa ligrama tse 25 tsa chisi le sebaka tlas'a grill kapa ka ontong. Sebeletsa letlapeng le leholo la salate e tala.
Mafelo-beke u ka ja joalo:
Kamore ea lijo tsa hoseng: poleiti e nyenyane ea muesli le lebese, monokotsoai, litholoana, e thispone ea flaxseed.
Lijo tsa lijo tse 4 400 tsa sopho ea lentile e entsoeng ka letsoho kapa e lokiselitsoeng, bohobe bo le bong ba rye kapa bohobe, lamunu.
Dinners
Iketsetse ka monate
Pheha ka pasta metsi a letsoai, eketsa oli ea mohloaare, meroho kapa sipinake, digrama tse 10 tsa grated chisi.
Kapa
Meroho e metotsoeng ka li-mushroom
Bakeng sa li-servings tse peli: re tla futhumatsa ka sekoahelo sa ponpone ea oli ea mohloaare, ka lehlakoreng le leng le oetsoe ka onion ho fihlela khauta. Nakong ena, re khaola ligrama tse 200 tsa litapole ka likotoana. Re eketsa clove ea konofolo, teaspoon e 1 ea coriander, paprika, komine le safrone ea pinch. Beha tablespoons tse 5 tsa moro, ligrama tse 200 tsa likomati tse entsoeng ka makoti, tse 75 tsa li-meroho, 175 dikgerama tsa li-mushroom le litapole, ho noa lijo ho latsoa. Kopanya le ho pheha ka ontong kapa setofo, ho fihlela meroho e le bonolo, fafatsa ligrama tse 25 tsa chisi hape o behe tlas'a grill kapa ka ontong.
Re sebeletsa ka bohobe bo monate.
Hona joale re tseba ho potlakela ho tlisa palo ka tatellano. Ho ja lijo tse joalo ka libeke tse peli u tla fumana matšeliso le boiketlo. 'Me u tla theola boima ba' mele haeba u eketsa papali ho lijo tsa hao tsa hoetla.