34 High-Protein Lunches Zviri Nyore, Zvinogutsa uye Zvakasimba

Mazita Akanakisa Evana

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Kana wako lunch kazhinji inotaridzika senge mapfupi e pretzels kana chero snacks vana vako havana kupedza, hausi wega. Chinongodiwa kuronga kudiki kuti uve nechokwadi chekuti dumbu rako harisi kugunun’una zvakare nenguva dza 3 p.m. Heano 34 high-protein lunch iyo yakazara nezvinhu zvinogutsa zvinokuchengeta iwe wakaguta kusvika nguva yekudya kwemanheru .

RELATED: 28 High-Protein Kisvusvuro Mazano Anokuchengeta Wakakwana Kusvikira Kudya Kwemasikati

1. Maminitsi makumi maviri Paleo Zai Rokunguruka mundiro (21g protein)

Zvose zvakakosha zvekuzadza kunonaka, kubvisa shell yakakangwa. Recipe inoda ivhu nyama yenguruve , asi unogona kutsiva pasi nyore nyore Teki kana huku .

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2. Buffalo Tuna Melt (47g protein)

Tuna yemumagaba kununura! Odds iwe watove uine zvinongedzo zvaunoda mufiriji yako uye pantry yerunako urwu, ine spicy handheld.

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3. Rotisserie Chicken Ramen (32g protein)

Kutenga-kutengwa rotisserie huku ingangove nzira yedu yekudimbudzira yatinofarira mubhuku. Inokwanisika, inogara kwenguva yakareba uye inogona kunyungudutswa nyore nyore uye kuchinjwa kuva tani yezvikafu zvakasiyana. Case in point: ndiro yemaminetsi makumi matatu neshanu yeramen, yakazara nejammy zai.

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4. Cauliflower Rice Bowl ine Curried Lentils, Carrot neYoghurt (16g protein)

Nyama haina kunyanya kudiwa kana zvasvika pakudya kwemasikati ane mapuroteni. Muizvi vegetarian zvinoshamisa, tsvuku nenyemba uye yoghurt yechiGiriki inobata pasi nhare.

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5. Avocado neBlack Bean Pasta Salad (18g protein)

Iri divi rakagadzirira pikiniki rinotevera saizvozvi nekuzadza mapuroteni ane bhinzi nhema dzemugaba, makotapeya akachekwa uye chibage panzvimbo penyama kana hove.

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6. Italian Deli Pinwheel Sandwichi (41g protein)

Chokwadi, unogona kurova nyama yechingwa nechizi pakati pezvimedu zviviri zvechingwa wobva wadaidza kuti kudya kwemasikati. Asi aya mapinwheel wraps haataridzike miriyoni yakapetwa kunakidza? Tichatora yakawedzera pepperoncini neyedu, ndapota.

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7. Koliflower Yakakangwa Rice (13g protein)

Haisi chete kuti recipe iyi inozadza zvinokatyamadza (kushevedzera kwauri, zai rakakangwa), asi zvakare yakaderera mucarbs pane yekutanga, nekuda kwecauliflower mupunga.

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8. Keto Steak neBlue Cheese Salad yeImwe (24g protein)

Grilling mativi mashoma steaks pane yako inotevera barbecue ? Chengetedza maounzi mashoma ezuva rinotevera, saka saradhi iri nyore haitore maminetsi anopfuura mashanu kuungana.

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9. Huku uye Snap Pea Gadzirisa-Fry (20g protein)

Paunenge uchinge uine chifuva chehuku uye uchigadzira paruoko, mamwe ese ndiwo epantry staples. Ishumire pamubhedha wemupunga chena wakabikwa pamwe nekusaswa kwemhodzi dzesame uye cilantro.

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10. Maminitsi gumi Macaroni uye Chizi muMug (29g protein)

Zvinoita sei, unobvunza? Chaki iyo kune yako yemashiripiti microwave. Ingobatanidza izvo zvekutanga mune hombe mug, nuke iyo kusvika iyo pasta yakapfava, wobva wasimudzira zviyo zvemuto kusvika zvanyungudika.

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11. 20-Minute Burrata Salad neDombo Fruit uye Asparagus (18g protein)

Inogona kupeta sechinhu chinokatyamadza chepakati, asi hazvireve kuti zvakaoma kubvisa. Unogona kunyange blanch iyo asparagus uye tora pizi zuva ririkumberi, saka zvese zvaunofanirwa kuita nguva yekudya kwemasikati isati yasvika kuzviunganidza mapichisi , plums , cherries uye cheese.

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12. Kudya-Kugadzirira Turkey Meatballs neZucchini Noodles (33g protein)

Zvakanakira-iwe miriwo. Juicy pasi turkey. Yaunofarira marinara muto. Zvose Parmesan cheese. Pane mibvunzo here?

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13. Rainbow Collard Wraps with Peanut Butter Dipping Soso (15g protein)

Iyo sosi yekunyura inotapira, zingy uye ine cream, saka kunyangwe yako vana hazvinetse kuwana ese mavheji mubhokisi ravo rekudya chero bedzi vachigona kunyudza mwoyo yavo kunze.

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14. Ginger-Pineapple Shrimp Stir-Fry (15g protein)

Shrimp imurwi wevhiki rese kana zvasvika pakugadzira chikafu chekukurumidza, chekuzadza. Iyo inobika mumaminitsi mashoma, inosiyana-siyana uye yakanyanya kuchena, yakaderera-calorie protein.

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15. Tomato Salad neHalloumi Yakakangwa neHerbs (9g protein)

Kunyangwe iwe uchiisa slabs emunyu halloumi chizi pa kunze grill kana pani yegrill, iyi iri nyore, summery ndiro ichakunda mwoyo wako pakutanga kuruma. Rasa laptop yako uye unakirwe nekudya kwako kwemasikati alfresco-iwe wakakodzera.

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16. Mini huku Shawarma (22g protein)

Aya ma cuties akaenzana zvikamu zvemoyo, zvinozorodza uye zvine cream. Tingangokurudzira kukwidza vinegary ante nekupfekedza pita yega yega nemurwi we pickled red hanyanisi ?

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17. Quick Guacamole Quinoa Salad (15g protein)

Kana iripo guac pairi, tinoda mudumbu medu, stat. Nutritious quinoa, yakakangwa bhinzi nhema uye crisp romaine lettuce imotokari ine hutano kune iyo kupfuura tortilla chips.

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18. Maminitsi gumi nemashanu Mediterranean Couscous ine Tuna uye Pepperoncini (30g protein)

Hove dzakabikwa inozviita zvakare neichi chikafu chinokurumidza mheni chinotaridzika zvakanyanya kuomarara kupfuura zvachiri. Kana couscous yave fluffy uye yakabikwa nepakati, chasara kuita kukanda pamwe chete musanganiswa, kunge briny. capers uye madomasi echerry ane muto.

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19. Huku yeBuffalo Inoputira neBlue Cheese neSerere (36g protein)

Kushandisa diced chitoro-yakatengwa rotisserie huku kunoita kuti gungano riite kamhepo. Kana iwe uri fan yekugadzirira kwekudya, cheka nyama, uikande mu buttery Buffalo sosi uye uichengete mufiriji kuti uwedzere kumaputi, pasta , saladhi uye nezvimwe muvhiki rese.

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20. Greek Yogurt Huku Salad Stuffed Peppers (60g protein)

Isu pachedu, hatimboratidzi kusvika a cookout pasina matombo anokosha aya ari muruoko. Huku saladhi haina mayo-isina asi ichiri yakakora: Greek yoghurt uye Dijon yemasitadhi vanowana basa riitwe voga.

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21. Easy Homemade Hummus neZa'atar Pita Chips (11g protein)

Hummus inotengwa muchitoro ndiyo yedu yekuenda kumazuva atisina nguva yekubika, nekuti yakagadzirwa kubva kune mapuroteni ane hupfumi. chickpeas . Asi TBH, ndizvo nzira zvakachipa kuzviita iwe pachako, uye zvinongotora iwe maminetsi gumi nemashanu - nyowani pita chips inosanganisirwa.

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22. Crispy Tofu Bread (30g protein)

Yedu twist pane yechinyakare Vietnamese sandwich nyeredzi dzakakangwa tofu panzvimbo yenguruve yakagochwa. Iyo yakanyungudutswa uye yakaputirwa mumhodzi yesame kuti iwedzere crunch. (O, uye iwe uchada kuchengetedza yakabikwa makarotsi ,kuka uye radishes kupfeka *zvese*.)

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23. Lemon Salmon ine Garlic uye Thyme (32g protein)

Chinhu chedu chatinoda nezvesaumoni: Hazvitore zvakawanda kuti iite inonaka zvinosetsa. Iyi resipi inovhuvhuta iri nyore humbowo, sezvo ichingoda EVOO, gariki nyowani, muto weremoni nemakwenzi.

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24. Yakagochwa Peach, uye Prosciutto neMozzarella Sandwich (61g protein)

Prosciutto inogona kuva yakawanda kupfuura chikamu chechezi board. Isa kumberi nepakati mune ino inotsenga, inodziya sammy inobatanidza nyama yakarapwa nepillowy fresh mozz uye yakagochwa nehutsi. mapichisi .

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25. Maminitsi gumi nemashanu Skillet Pepper Steak (21g protein)

Shumirai nyama yemombe nemupunga chena uye inovimbiswa kurova. Asi iwe unogona zvakare kushandisa ndiro iyi sehwaro hweAsia-yakafuridzirwa quesadilla, burrito kana fajitas.

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26. Avocado Egg Salad Sandwich (25g protein)

Isu tinotsiva mamwe echinyakare mayo ne tangy Greek yoghurt, zingy Dijon mustard uye yakazara. avocado , iyo inoita kuti saradhi iite seine cream uye miriyoni yakawanda inonaka.

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27. Radicchio, Lentil uye Apple Salad neVegan Cashew Dressing (15g protein)

Kupfeka kwakapfava kunogona kusimudza zvachose mavheji ekutanga. Asi kana uri vegan kana dairy-free , iwe hauna sarudzo dzakawanda. Pinda zvipfeko zvecashew zvinoshandura masaradhi ako zvachose neine mana chete ekutanga mameseji.

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28. Tarragon Huku Salad Sandwichi (30g protein)

Iyi kamukira inoda kuratidza kuti huku saladhi haina need kufinha. Yakagadzirwa netarragon itsva yakawanda, zai, Dijon mustard uye vhiniga, asi chikamu chinonaka ndechekupedzisa: musanganiswa wehanyanisi yakakanyiwa uye peppery arugula.

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29. 15-Minute Cheater's Pad Thai (34g protein)

Kurumidza zvakakwana kugadzira pasvondo revhiki, zvinokatyamadza zvakakwana kushandira vaenzi. Ivo havafe vakafungidzira kusanganiswa kwe mupunga noodles , nyama yenguruve yakakuyiwa, bhinzi nenzungu zvinongotora maminitsi gumi nemashanu chete.

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30. Vegan Keto Coconut Curry (18g protein)

Iwe unogona kutenda yakawedzera-yakasimba tofu uye nzungu butter yehuwandu hweprotein. Asi chatiri kunyatsoda muto wemukaka wekokonati unonaka, wakarungwa nered curry paste.

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31. Maminitsi makumi maviri Shrimp Scampi Zoodles (28g protein)

Uya nebhota, mwana. Iyi citrusy, garlicky meal inogara yakanaka kuve muhomwe yako yekumashure (ndosaka paine bhegi rechando. shrimp mufiriza yedu, BTW). Inzwa wakasununguka kuchinjanisa zooodles yepasta kana uchida-hatizotongi.

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32. Pizza neCauliflower Crust (24g protein)

Unogona kunge usingazvizive, asi chikafu chako processor muiti wechishamiso. Ingo puruzira koliflower negariki muchikafu chakanaka, wedzera chizi, zai nemakwenzi, wobva wadzvanya musanganiswa pashizha pani uye gadzira kusvika crispy.

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33. Imwe-poto, 15-Minute Pasta Limone (22g protein)

Kanganwa kumirira kuti spaghetti ibike mupoto yayo yemvura. Iyi kamukira inochengetedza toni yenguva nekubikira zvese zvinongedzo pamwe chete, wozopedzisa pasta kubva nemuto mutsva weremoni uye Parmesan.

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34. Yakagochwa Peanut Butter neJelly Sandwich (14g protein)

Kana zvimwe zvese zvakundikana, unogona kugara wakatsamira pakutenda kwekare. Isu tiri vanoyamwa veakakora peanut butter uye tart dema raspberry jamu, asi kune kusingaperi zvinonaka zvakasanganiswa zvekuongorora.

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RELATED: 17 High-Protein Desserts Inogutsa Zino Rako Rinotapira

Kuti uwane mamwe makuru ekubika, tarisa bhuku redu rekutanga rekubika, Zvinhu Zvakanaka chete .

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