50 Low-Carb Lunch Mazano Iwe Unozonyatso Kunakidzwa Kudya

Mazita Akanakisa Evana

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Kutevera a kudya kwakaderera-carb inogona kukubatsira kuderedza uremu, kuderedza cholesterol yako neBP uye kuderedza njodzi yako yerudzi rwechipiri chirwere cheshuga. Hazvishamisi kuti wakasarudza kuzvipa. (Tinokukwazisai!) Asi uchiri kuda kudya chikafu chinokurumidza uye chiri nyore, tisingarevi zvinonaka…uye tine tikiti chete. Kupa 50 low-carb lunch mazano kuti uite hutano hwako chirongwa chekudya mhepo.

RELATED: 65 Keto Dinner Recipe Mazano ekuedza Manheru ano

1. Cold Sesame Cucumber Noodles (14g carbs)

Kuwedzera chitoro chakabikwa tofu kwete kungoita kuti iyi kamukira ive nyore, asi inowedzera mamwe mapuroteni kuti ugare wakaguta kusvika panguva yekudya kwemanheru.

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2. Huku Bruschetta (6g carbs)

Sei uchinetseka nechingwa kana huku yako iri crispy yega? Chakavanzika chiri mukuita shuwa kuti skillet yako inopisa zvakakwana kuti zvese zvinyorwe.

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3. Whole30 Chicken Meatballs neCauliflower Rice neCoconut-Herb Sauce (17g carbs)

Hapana chinopesana nechinyakare spaghetti uye meatballs, asi iyi yakaderera-carb lunch inogona kunge iri nani. Mabhora enyama ane muto, akapfava uye anonaka, asi haakuise mucarb coma na3 p.m.

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4. Mhuri-Chimiro Huku Kesari Salad (8g carbs)

Svetuka ma croutons edhishi rinopinda magiramu masere chete emakabhoti pakushumira. Negariki, maorivhi uye Worcestershire mukupfeka, tinovimbisa kuti hauzopotsa chinhu.

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5. Keto Steak uye Blue Cheese Salad yeMumwe (8g carbs)

Iwe haufanirwe kutevedzera keto kudya kuti unakirwe neiyo yakaderera-carb mabhenefiti. Iyi saladhi haigone kukurumidza uye yakapusa kana iwe ukashandisa yakasara steak kubva pakudya kwemanheru apfuura.

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6. Pesto Zoodles (14g carbs)

Pakati pemuto uye zoods, uri kutarisa chete 14 magiramu e carbs mukudya kumwe chete. Ichi chinogona kunge chiri chishamiso chekudya (uye chinonaka, pane icho).

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7. Yakaderera-Carb Pesto uye Turkey Cucumber Roll Ups (2.5g carbs)

Kutenda kunhengo yeCoterie Monique Volz, uri munzira yekuhwina nguva yekudya kwemasikati. Izvi zvemazuva ano, zvine hutano kutora paTurkey pinwheels zvinokurudzira zvose godo kubva kune vaunoshanda navo.

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8. Maminitsi makumi maviri Shrimp Scampi Zoodles (16g carbs)

Uye iwe waifunga kuti kunamatira kune hutano chirongwa chekudya kwaizotora nguva. Unoda kuita kuti chikafu ichi chive nyore? Tora zucchini noodles dzakatengwa muchitoro uye svetuka zvese zvinoputika kumba.

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9. Kudya-Kugadzirira Turkey Meatballs neZucchini Noodles (28g carbs)

Chokwadi, magiramu makumi maviri nemasere emakabhobhoti pasevhisi anogona kuita seakawanda (kunyanya achienzaniswa nevamwe vari pane iyi runyorwa), asi funga nezve mangani carbs ndiro yengirozi yebvudzi inogona kukwenya.

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RELATED: Iwo makumi mashanu akanakisa Zucchini Recipes mune Yese Yese Universe

10. Zucchini & Tomato Ragù (7g carbs)

Kana paine chinhu chimwe chatinoziva chokwadi, ndechekuti zucchini ndeye (inenge) carbless inoshamisa muriwo. Funga nezvechikafu ichi semuzukuru weItaly ratatouille.

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11. Tomato Salad neHalloumi Yakakangwa uye Herbs (8g carbs)

Haisi chete saladhi iyi ine grilled halloumi cheese (nzvimbo huru yekutengesa kwatiri), asi inouya pamwe chete mumaminitsi gumi. Swoon .

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12. Kudya-Kugadzirira Creamy Kale Caesar Salad (8g carbs)

Isu tinoona yako yakatengwa muchitoro madhora gumi nemashanu ekare saladi uye tinokusimudzira iyi vhezheni yekumba yakapfeka isingadzivisiki lemon-sour cream dressing. Uye psst : Inodhura isingasviki pasevhisi kugadzira.

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13. Greek Yogurt Huku Salad Stuffed Peppers (16g carbs)

Iyi haisi saradhi yaamai vako (hapana mhosva, Amai). Isu tiri kuchinja mayo yeGreek yoghurt uye chingwa chesangweji kune crispy bell pepper. Lunch rut, waenda.

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14. Thai Lettuce Inoputira (9g carbs)

Kana zvasvika pakucheka carbs, munhu wese anoziva yakavimbika lettuce kuputira trick. Chii ivo usadaro ziva kuti zvinonhuwirira zveThai cuisine inzira ine hunyanzvi yekutora masikati kubva kune yakajairwa kuenda kune inonakidza.

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15. Hemp-Crusted Baked Chicken Tenders (16g carbs)

Dai mafedha ehuku raive boka rekudya, vangadai vari vedu venguva dzese. Saka chokwadi chekuti shanduro yekudya-inoshamwaridzana iripo imhanzi munzeve dzedu.

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16. Huku uye Snap Pea Gadzirisa-Fry (11g carbs)

Kana iwe ukakwanisa kuveza maminetsi makumi maviri neSvondo manheru kwekudya-prep, iwe uchave uine hutano hwemasikati hwakagadzirirwa svondo rese.

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17. Taco Cauliflower Rice Bowls (17g carbs)

Nhengo yeCoterie Liz Falcigno anoziva kuti kana zvasvika kune tacos, ndizvo zviri mukati zvine basa. Neinonaka cilantro cauliflower mupunga uye zvese zvinogadziriswa, haungatombopotsa tortillas.

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18. Summer Chipotle Chicken Cobb Salad neCilantro Vinaigrette (11g carbs)

Pane chimwe chinhu nezve cobb saladhi inoita kuti tinzwe kufara kunyangwe patinenge tichidya padhesiki redu. Uyu une sitiroberi, avocado uye chibage kubhutu.

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19. Huku Yakakangwa Yakakangwa uye Mabhodhoro eBrussels akachekwa

Brussels inomera mumutsara-fry? Sei zvisina kudaro? Ivo vane hutano kupfuura mupunga, pamwe nemabatiro avanoita ese caramelized kumativi ese ari *kutsvoda kweshefu.

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20. Quiche ine Gluten-Isina Sweet Potato Crust (15g carbs)

Rasa iyo yechinyakare crust uye iwe uzviwanire yakaderera-carb chidimbu chedenga. Isu tiri kuzadza vhezheni yedu nekare, asi kana iwe uri mumamiriro ekuchenesa firiji, chero girinhi inoshanda.

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RELATED: 19 Quiche Recipes Iwe Unogona (uye Unofanira) Kudya Kwekudya Kwemanheru

21. Mini Eggplant Pizzas (13g carbs)

Iwe wakanzwa nezve cauliflower pizza crust ... asi zvakadini eggplant pizza crust? Unogona kugadzira vacheche ava zviri nyore husiku hwapfuura, wozovapisa zuva rinotevera kuti vawane kudya kwemasikati kunogutsa.

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22. Keto Pasta ine Lemon-Kale Chicken (9g carbs)

Wakambonzwa nezve shirataki noodles? Iwo anogadzirwa kubva kumayam, akakwira mufiber uye akaderera mumacalorie. Win-win-win.

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23. Mediterranean Tuna Salad (12g carbs)

Iyi yakakwidziridzwa tuna saladhi inokandwa muchiedza, waini tsvuku vinaigrette iyo ichaita kuti vaunoshanda navo vaite godo kuti ivo. haana unza tuna kuhofisi.

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RELATED: 14 Easy Tuna Salad Recipes Hauna Kumboedza

24. Kung Pao Chicken (17g carbs)

Ichi chikuru chekutora chinoshandisa chipani chimwe chete uye chinongoda maminetsi gumi enguva yako. (Kunyangwe tingafara kupa iyi recipe yakawanda yedu.)

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25. Yakabikwa Sesame-Ginger Salmon muParchment (21g carbs)

Motto yedu, nokusingaperi uye nguva dzose? Ita mberi. Iri dhishi remaminetsi makumi matatu rine kucheneswa kushoma, zvakare, saka hautombofungi nezve vhiki shoma yekudya-kugadzirira.

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26 Sheet-Pan Lemon Butter Veggies uye Soseji (18g carbs)

Indiro yekubvisa maoko iyo yakaderera-carb ine pani imwe chete? Uyu anotarisa mabhokisi ese. Uye nekuti inogadzira masevhisi matanhatu, iwe unenge uine zvakakwana kwevhiki uyezve zvimwe.

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27. Cold Lemon Zoodles (8g carbs)

Zucchini noodles anouya kuzonunura zvakare, uye isu hatina kupenga nazvo-kunyanya sezvo iyi inosiyana-siyana, yakareruka kudya kwemasikati kunouya pamwechete mumaminetsi makumi maviri nemashanu chete.

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28. Cacio e Pepe Cauliflower (8g carbs)

Oh hey, lunch yezviroto zvedu. Tichange tichikudya iwe mazuva ese kwese kwekusingaperi.

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29. Zoodle Sir-Fry (18g carbs)

Sei isu tichida zvinonhuwira-fries? Yavo yakasiyana-siyana uye mheni-inokurumidza kubika nguva, yekutanga. Uyezve, ndiro iyi yakazara nemavheji akawanda, iwe haungatombopotsa mupunga.

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30. Za’atar Chicken Bowls neTomato neCucumber Raita (5.5g carbs)

Kana iwe waifunga kuti kuona kudya kwako kwekabhohaidhireti kwaireva kudya maveggie asina kubikwa nehuku, tinopa ndiro iyi yekuMiddle East-yakafuridzirwa kuti uchinje pfungwa dzako.

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31. Cauliflower Fried Rice neCrispy Tofu (21.5g carbs)

Oh, koliflower. Taizoita sei pasina iwe? Zvirokwazvo kwete gadzira iyi maminetsi gumi nemashanu ekudya-prep resipi… kana kuratidza kune wese munhu muhofisi.

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32. Zucchini Noodle Pad Ona Ew (22g carbs)

Iyi inotenderera ine hutano pane yaunofarira Thai inokanda yakakura zucchini noodles (panzvimbo yechinyakare mupunga noodles ) mune gingery, garlicky soso iwe uchaenda gaga.

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33. Maminitsi makumi maviri Paleo Egg Roll Bowls (8g carbs)

vaidya vose, asi pasina paungano here? Hongu. Kana iwe usati wava pazai roll ndiro chitima (chinhu), ino ndiyo nguva.

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34. Huchi-Masitadhi Sheet Pan Salmon (23g carbs)

Iri rakareruka pepa-pani resipi richakushandura iwe kuita yegungwa-ye-lunch munhu zvechokwadi. (Kiyi ndeye kwete kuipisa mu microwave.)

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35. 40-Minute Saag Paneer (14g carbs)

Ichi chikafu cheIndia chakaremerwa nezvinonhuwira zvinonaka, uye zvakasara zvinowedzera zviri nani uye zvinonaka kana zvichigara mufiriji.

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36. Vegan Keto Coconut Curry (10g carbs)

Plant-based? Check. Keto-ushamwari? Check. Taiziva kuti pane chikonzero chakaita kuti tide chikafu ichi.

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37. Cumin Beef Sir-Fry (10g carbs)

Iyi Sichuan-style dish ine spicy, inonhuhwirira uye zvinoshamisa kugadzira. Zvese zvaunoda ndeye searing-hot wok (kana skillet) uye chishuwo.

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38. Gochujang Chicken Sir-Fry (22g carbs)

Wakamboedza gochujang zvakadaro? Iko Korean chili paste yakazara nekunakidza kunakidza, uye kiyi yeiyi inokurumidza huku ndiro.

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39. Keto Chicken Pesto Burgers (3g carbs)

Isu takawana tsananguro yekuti hapana bhandi, hapana dambudziko, uye ndeaya maprotein-packed burgers. Vashumire pamubhedha wepinashi uye usakanganwa cheese.

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40. Maminitsi gumi nemashanu Skillet Pepper Steak (12g carbs)

Tipei skillet uye tichakupa chikonzero chekunakidzwa nekudya kwemasikati mangwana. Iyi yakaderera-calori dish inotora nguva shoma kugadzira pane yainoita kuraira kuendesa.

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41. Lemon Salmon ine Garlic uye Thyme (3g carbs)

Haisi chete iyi yepasi-carb resipi inongoda zvinhu zvitanhatu chete, asi zvakare yakagadzirira mumaminitsi makumi maviri nemashanu.

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42. Zoodles neTomato Sauce uye Mozzarella (22g carbs)

Kana iwe ukapotsa pasta, bhadhara nekuzvibata kune imwe nyowani mozz. Wakakodzera.

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43. Shrimp neCauliflower Grits uye Arugula (13g carbs)

Yup, isu tichave tichirova iwo mbudzi chizi grits kwemangwanani, zvakare. (Hausi kufara here bhakoni nemazai ari keto?)

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44. Keto Sheet-Pan Chicken uye Rainbow Veggies (35g carbs)

Ichi chikafu chinozvirumbidza zvishoma kudarika chikamu chechina chefiber yako yemazuva ose yakakurudzirwa. (Bvisa iwo magiramu matanhatu efayibha kubva kune yakazara carbs uye iwe wakadzika kusvika 29g net carbs pandiro.)

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45. Ginger Inodziya-Scallion Pork & Kale Salad (19g carbs)

Kana iwe ukawana kare yakaoma kudya mbishi, kuiisa muhuchi-ginger kupfeka kuchave rubatsiro rukuru.

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46. ​​Keto Instant Pot Greek Cauliflower Rice (6g carbs)

BRB, tichidya huremu hwedu mumiorivhi feta uye kalamata. (PS, pasi-carb pita bread iripo.)

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47. Zvese huku Wings (1g carbs)

Funga nezve izvi zvitsva kwauri kuenda mutambo zuva appetizer .

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48. Shrimp ine Garlic Mojo (3g carbs)

Shumira idzi garlic shrimp pamusoro peholiflower mupunga kana pasi-carb pasta kana uchifanira. Asi vanoravira humwari chaihwo vari voga.

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49. Spicy Lemon-Ginger Huku Soup (12g carbs)

Imwe slurp uye hauzombofa wakatarisa soup yehuku yehuku nenzira imwechete zvakare.

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50. Cauliflower Fried Rice (23g carbs)

Zai rinomhanya harizombokukanganisi, kunyanya pamusoro peiyi tapuro yekutora.

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RELATED: 40 Keto Chicken Recipes Hauna Kumboedza

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