Raadinta fikradda qadada caanaha ee protein-la'aanta ah? Waxaad timid meesha saxda ah. Mid kasta oo ka mid ah sanduuqyada soodhaha sare leh iyo saladhaha ayaa leh dhammaystir nafaqo dhamaystiran si aad u ogaato inta borotokool ee aad helayso adeeg kasta. Waxaan uqornay midkee cuntooyinkaas khudradda xayawaankuna yihiin vegan iyo sidoo kale "V". Haddii aad u baahatid fikrad qadada khudradeed oo sarreeya, waxaa laga yaabaa inaad sidoo kale rabto inaad isku daydo inaad xirto maraqa borotiinka-sare ama bac ah galaas dhalada ah ama tupperware si aad u kululeyso xafiiska, haddii aad awooddo.
Halkan waxaa ku yaal qaar ka mid ah cuntooyinka ugu badan ee nafaqada ah iyo borotiinka vegan iyo cuntooyinka kilyaha si ay isku dayaan.
Ma u baahan tahay talooyin degdeg ah? Marka ay timaado saladhyada, ku dar qaar ka mid ah tofu digaag ah , caan ka mid ah edamame , ama, jecel shakhsi ahaan, shimbiraha , si aad salad cagaaran jeceshahay kor u kaca ah borotiinka vegan. Waxaan sidoo kale jecelahay in aan ku karsado caanaha la kariyey si aan ugu darsado miisaan ama laba salad oo kaliya salad kasta (ama, waxaad ku dhufan kartaa karan ama heli kartaa nooca bacda ka hor la kariyey).
Marka ay timaado caano-baare sare, fiiri maaddooyinka sare ee protein-ka sida tempeh, tofu iyo bedelka hilibka haddii aadan cunin farmaajo.
Salad barafuun sare ah:
- Saliid Caano ah oo fudud oo sahlan (27.3 gram protein) V
- Feta iyo Edamame Tabbouleh Salad (23.3 gram protein)
- Saddex Salad Beer leh Eggs (17.9 gram protein)
- Quinoa iyo Pecan Salad oo leh Mawduuc Cusub ah (14.1 gram protein)
- Quinoa iyo Feta Greek-Style salad (12,6 garaam oo borotiin ah)
- Quinoa iyo Khudradda Qudaarta Salad ah (10.4 garaam oo borotiin ah) V
- Vegan Couscous iyo Chickpea Salad (9 gram protein) V
- Qudaarta Sadarka Beerka iyo Baastada (7 gram protein) V (waxaa ku jira malab)
Cunto-dheecaan saafi ah:
- Tempeh iyo Tapenade Wraps (31 gram protein)
- Cunto khudradda Deli Sandwich on Qamadi ku jirta , sawir (21 gram protein)
- Grain Whole Apple iyo Cheese Panini Sandwich (18 gram protein)
- Digirta madow iyo ukunta dhirbaaxada (13.7 gram protein) V
- Cunto khudradeed iyo vegan badan oo isku dayo
Eeg sidoo kale: