Odun titun, akojọ aṣayan titun. Pẹlu igbero kekere ati ipinnu, o le jẹ alara lile ni oṣu yii… laisi lilo si saladi ni gbogbo alẹ kan, nitori nitootọ, iyẹn dun aibalẹ. Awọn ilana ounjẹ alẹ 31 ti o ni ilera ni Oṣu Kini yoo jẹ ki o gbero ounjẹ onjẹ, satelaiti ti nhu ni gbogbo alẹ (ajeseku: ajeku ọsan ), nitorina o le jẹ mimọ (ronu awọn ounjẹ ti a ti ni ilọsiwaju diẹ) laisi rilara aini.
JẸRẸ: Awọn imọran Ounjẹ Alẹ 15 ti ilera fun Meji ti kii ṣe alaidun
Linda Pugliese / Ran Ara Rẹ lọwọ
January 1: Spiced Agutan Meatball ati Escarole Bimo
Bimo yii dun ati ni ilera, o ṣeun si iwọn lilo hefty ti awọn ọya ati awọn bọọlu ẹran tutu julọ ti o ti dun.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell
January 2: Vegan Slow-Cooker Detox Agbon Bimo
Gbogbo awọn ounjẹ alẹ ti o dara julọ wa papọ pẹlu titari bọtini kan.
Gba ilana naa
Linda Pugliese / Ran Ara Rẹ lọwọJanuary 3: Crispy Tofu Steaks pẹlu Broccoli Rabe ati Romesco
Ko si eran, ko si iṣoro. Satelaiti crispy yii jẹ adun, rọrun lati ṣe ati aba ti pẹlu amuaradagba orisun ọgbin.
Gba ilana naa
Fọto/Iselona: Katherine GillenOṣu Kini Ọjọ 4: Awọn Ọdunkun Didùn Adiro pẹlu Chickpeas crispy ati obe yogurt
Ṣugbọn isẹ, o ní wa ni wara obe.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowell
January 5: Kale Saladi pẹlu Persimmons, Crispy Chickpeas ati sisun Shallots
O jẹ crunchy, tart, savory, dun ati ni ipilẹ idakeji saladi ibanujẹ kan.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 6: Shrimp pẹlu Ori ododo irugbin bi ẹfọ ati Arugula
Nipa swapping ni cauli fun iresi, o le padanu awọn carbs ṣugbọn pa adun mọ (gbogbo ni iṣẹju 30).
Gba ilana naa
Nisha Vora / Iwe Onjewiwa Ikoko Lẹsẹkẹsẹ VeganJanuary 7: Lẹsẹkẹsẹ ajewebe Pho
Nigbati wọn ba sọ famọra ni abọ kan, eyi ni ohun ti wọn n sọrọ nipa.
Gba ilana naa
Michael Graydon ati Nikole Herriott / Ko si ohun Fancy
January 8: Alison Roman's Swordfish pẹlu Awọn olifi ti a fọ ati oregano
Paapaa awọn ti a pe ni awọn olutaja ẹja okun yoo lu lẹhin jijẹ kan ti satelaiti yii. O dabi adie… ṣugbọn o dara julọ.
Gba ilana naa
Fọto: Mark Weinberg/Styling: Erin McDowellJanuary 9: Low-Carb Zucchini Enchiladas
Awọn enchiladas wọnyi ni aṣiri: gbogbo awọn gooey, ire cheesy, iyokuro awọn carbs.
Gba ilana naa
Laura Edwards / Lati lọla si tabiliJanuary 10: Sisun elegede ati Tofu pẹlu Soy, Honey, Ata ati Atalẹ
Lata, dun ati okeene ọwọ-pipa. A ri titun ọsẹ kan lọ-si ni ojo iwaju wa.
Gba ilana naa
Donna Griffith/ Iwe Onjewiwa Alarinrin akọkọJanuary 11: Piri Piri adie
O tutu ni ita, ṣugbọn a n yi ooru soke ni ibi idana ounjẹ.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 12: Rainbow Collard murasilẹ pẹlu Epa Bota Dipping obe
O le ṣe wọn ṣaaju ki o to akoko (to ọjọ meji ni ilosiwaju) ati pe wọn kii yoo ni soggy ninu firiji.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 13: Lightened-Up Fettuccine pẹlu Ori ododo irugbin bi ẹfọ Alfredo obe
O dabi alfredo. Awọn itọwo dara julọ ju alfredo.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 14: Chickpea ati Ewebe Agbon Curry
Ṣe itẹlọrun awọn ifẹkufẹ mimu ni gbogbo awọn iṣẹju 30.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellOṣu Kini Ọjọ 15: Odidi 30 Awọn Bọọlu Adie Adie ati Iresi Ori ododo irugbin bi ẹfọ pẹlu obe Agbon-Ewe
A ko paapaa lori ounjẹ Whole30 ati pe a ko le gba to ti obe ọra-wara yẹn.
Gba ilana naa
Amanda Frederickson / Ounjẹ Lẹwa ti o rọrunJanuary 16: sisun Dun Poteto pẹlu Sriracha ati orombo wewe
O dabi jijẹ suwiti fun ounjẹ alẹ ati rilara nla nipa rẹ.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 17: Adiye ati imolara Ewa aruwo-din
Ga ni amuaradagba. Kekere ninu awọn carbs, cals ati akoko ti o gba lati lọ si tabili.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 18: Giluteni-Free Cauliflower Tomati Gnocchi
Ko si ẹnikan ti yoo paapaa gboju pe o ni ilera.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 19: Poblano ati Olu Tacos pẹlu Awọn tomati ati Ewúrẹ Warankasi
Akoko lati faagun rẹ taco Tuesday repertoire. Wo o nigbamii, eran malu ilẹ.
Gba ilana naa
Liz Moody / Alara PapoJanuary 20: Ajesara-Boosting Turmeric Golden Wara Daal
O ti kun pẹlu ata ilẹ ti o dara fun ọ ati Atalẹ, ati itunu lati bata.
Gba ilana naa
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 21: 15-Minute Mediterranean Couscous pẹlu tuna ati Pepperoncini
Ti o ba beere lọwọ wa, ẹja tuna ni bẹ underrated. Bawo ni ohun miiran ti o le ṣe ale ni 15 iṣẹju?
Gba Ohunelo naa
Fọto: Liz Andrew/Styling: Erin McDowellOṣu Kini Ọjọ 22: Keto Sheet-Pan Chicken and Rainbow Veggies
Eyi ni ọna ayanfẹ wa lati ṣe itọwo Rainbow. Ajeseku: Isọmọ kekere kan wa.
Gba ilana naa
Iye Colin/Ewa Meji & Iwe Onjewiwa Pod WọnJanuary 23: Honey eweko dì-Pan adie pẹlu Brussels Sprouts
A mọ pe awọn ọyan adie jẹ yiyan deede rẹ, ṣugbọn fun awọn itan adun ni igbiyanju lẹẹkan yii. Yato si, o ko le lọ si aṣiṣe pẹlu obe eweko eweko oyin kan.
Gba ilana naa
Fọto: Michael Marquand/Stoling: Nisha VoraJanuary 24: Lẹsẹkẹsẹ ikoko lata Thai Butternut elegede Bimo
Fa jade ti brand-titun Instant ikoko ti o ni lori awọn isinmi.
Gba ilana naa
Fọto: Nico Schinco/Styling: Erin McDowellJanuary 25: tomati ati White Bean ipẹtẹ lori tositi
Bayi eyi ni bawo ni o ṣe tositi fun ale. Fi ẹyin kan sori rẹ lati jẹ ki o kun paapaa.
Gba ilana naa
Fọto: Nico Schinco/Stoling: Aran GoyyahanJanuary 26: Lata Lemon-Atalẹ adie Bimo
O kan bi bimo adie ti Mama, ṣugbọn ni akoko yii pẹlu tapa gingery.
Gba ilana naa
Allison Day / igbalode ỌsanJanuary 27: Citrus, Shrimp ati Quinoa Saladi pẹlu Feta
Whoa. Ti gbogbo awọn saladi ba dun bi eyi, wọn yoo jẹ ounjẹ ayanfẹ wa.
Gba ilana naa
Liz Moody / Alara PapoJanuary 28: Zucchini Noodle paadi Wo Ew
Ibi ti a nlo, a ko nilo nudulu.
Gba ilana naa
JẸRẸ: Awọn ounjẹ 9 Pupọ julọ fun Pipadanu iwuwo
Fọto: Liz Andrew/Styling: Erin McDowellJanuary 29: Ori ododo irugbin bi ẹfọ Sweet Ọdunkun boga
Piha ti a fọ ati mayo aladun ti ile mu ounjẹ ti ko ni ẹran yii lori oke.
Gba ilana naa
Lauren Volo / ori ododo irugbin bi ẹfọJanuary 30: Ori ododo irugbin bi ẹfọ Ata
Ewebe cruciferous ayanfẹ wa tun kọlu lẹẹkansi.
Gba ilana naa
Pẹlu Poulos / Imọlẹ ọsẹJanuary 31: Broccoli Margherita Pizza
Ifijiṣẹ pizza? A ko mọ rẹ.
Gba ilana naa
JẸRẸ: 32 Awọn ilana Ounjẹ Itunu Kalori-Kekere ti Ko bajẹ rara