忙碌工作日的低碳水化合物餐准备方法

更糟糕的是, 关于注意健康饮食有许多误解, 包括它很贵, 耗费时间的, 带走了生活的所有味道. It isn’t surprising that many people don’t feel they have time or mental resources to eat well – just as it can be hard to resist your favorite snacks or that extra piece of cake at the office meeting, it can be difficult to return home from a busy day and have to think about a healthy meal to create for dinner. 我们每天都承受着巨大的压力, it’s no wonder many people opt for a drive-through burger rather than a healthy home-cooked meal.

幸运的是, there is a way to create a healthier lifestyle for yourself on those busy weekdays: meal prep.

什么是备餐?

准备饭菜已经成为现代社会的一种方式. 随着各行各业的人们变得越来越忙碌，呆在家里的时间越来越少, it becomes essential to find a way to cook food in the small window of time available between arriving home and activities, 社交聚会, 放松, 和睡觉. Meal prepping can reduce the stress of figuring out what you are going to eat each day by pre-planning and creating meals ahead of time for the week.

Aside from time savings, the goal of 晚餐准备 is also to help you eat a more nutritious diet. 而不是在回家的路上去当地的快餐店, 你会有一顿健康的饭菜准备好等着你. +, 通过控制份量和减少碳水化合物的使用, you can ensure you’re getting the essential nutrients you need without risking overconsumption.

除了, 不管你怎么想, 准备饭菜不需要一整天的烹饪/计划. 相反，准备饭菜可以通过多种方式完成.

1. 批量烹饪—— Make a large portion of one meal and keep it frozen or refrigerate it for those extra busy work days.
2. 〇配料准备 如果你心中有本周的食谱, 提前购买和准备食材，减少你在厨房的时间.
3. 打包带走的饭菜 准备单独的一份大小的菜，你可以拿着带走. 这样，你每天就能摄入一定量的营养.

有了这些低碳水化合物食谱，准备饭菜变得容易了

Eating a low-carb diet can actually help your body lose weight because as your body adjusts to reduced carb intake, 这将开始一个叫做饮食酮症的过程. 也被认为是一种新陈代谢的状态, 酮症需要身体从脂肪而不是血糖中产生能量. In this way, ketosis can potentially help you lose weight and suppress your appetite. 因此，当你的身体适应这种变化时, 你可能会发现自己需要吃得越来越少, 让你减肥.

对于任何喜欢碳水化合物的人来说，这可能是一个可怕的变化. 幸运的是, 在一些美味食谱的帮助下, 享受低碳水化合物饮食比你想象的要美味得多. 提前准备可以让你轻松地吃上一顿健康的午餐或晚餐, 即使是在繁忙的工作中.

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三文鱼鳄梨

如果你正在寻找一个非常快速, 易于制作，富含必需的omega-3脂肪酸, 蛋白质, 新鲜的味道, 看看你的食品储藏室就知道了.

你需要什么:

• 中型搅拌碗
• 切菜用的尖刀
• 小搅拌碗

成份:

使用方法:

1. 将除两个牛油果外的所有材料混合在搅拌碗中. 搅拌直到它们完全混合.
2. 把两个牛油果切成两半.
3. Remove the pits from both avocados and scoop out about one tablespoon of flesh from each half.
4. Mash the avocado flesh and then combine the flesh with the salmon mixture in a medium-sized bowl.
5. Scoop ¼ cup of the mixture into each avocado half, creating a small mound on top.
6. 用香葱装饰.
7. 享受!

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蒜蓉虾仁配南瓜意面

如果你想吃意大利面，这是完美的低碳水化合物替代品. What makes it even better is that it can be almost entirely prepared in an electric pressure cooker, 然后分份冷藏，供你整个工作周享用.

你需要什么:

• 电压力锅
• 微波
• 烹饪麻省理工学院
• 碗里

成份:

使用方法:

1. Warm your pressure cooker for 5-10 minutes (on the Instant Pot, use the sautee feature).
2. While the pot is warming, poke holes along the middle of the 南瓜 with a fork.
3. 用微波炉加热五分钟，使南瓜内部变软.
4. 把南瓜切成两半(水平)，用勺子舀出所有的种子.
5. 在南瓜上淋一点橄榄油、盐和胡椒粉.
6. 将南瓜放入速溶锅中，盖上盖子.
7. 将压力旋钮调到密封位置. 选择“手动”，把南瓜放在锅里大约七分钟.
8. 准备虾，等待南瓜煮熟. To do this, add them to a bowl and combine the spice mix, including the minced garlic. 一旦完全混合，放入冰箱，直到烹饪时间.
9. Once the seven minutes is up, use an oven mitt to release the pressure knob to venting. 等到锅里所有的蒸汽都释放出来后再把南瓜取出来. 把锅擦干净.
10. 现在是时候煮虾了. 要这样做，请再次选择“saute”. Let the oil heat up first and then place the shrimp in the pot in a single layer. 把虾煮到不透明.
11. 虾准备好后，按取消键，从锅中取出.
12. 用叉子将南瓜的内部切碎，使其看起来像意大利面.
13. 南瓜和虾一起上桌，用帕尔马干酪和欧芹装饰.
14. 享受!

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鸡陀螺碗

If you’re a fan of Mediterranean food, you will want to check out this no-carb chicken keto bowl. 而不是用面饼或皮塔饼, the chicken gyro bowl combines all of your favorite ingredients in a bowl for lunch or dinner. 改变这个食谱很容易, 而且——只要添加你最喜欢的蔬菜或去掉你不喜欢的食材就可以了. 只要记住保持低碳水化合物!

你需要什么:

• 大搅拌碗
• 搅拌
• 一加仑冷冻袋

使用方法:

1. 在一个大碗里混合所有的鸡肉腌料
2. 将鸡肉放入一加仑的冷冻袋中. 把腌料倒在鸡肉上，封好袋子，摇匀
3. 把鸡肉放进袋子里冷藏，腌四个小时
4. For baked chicken, place in a glass baking dish and bake at 400 degrees for 20 minutes. 或者，把鸡肉烤熟.
5. 鸡肉完全煮熟后，切成薄片
6. 把蔬菜、奶酪、鸡肉和酱汁分成四个碗
7. 享用或冷藏以备后用

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墨西哥生菜卷

墨西哥食物深受全国人民的喜爱. 然而, 对于那些低碳水化合物饮食的人来说, 似乎不可能品尝到所有你喜欢的墨西哥菜. You can use lettuce to create a Mexican bowl or as a substitute for flour or corn tortillas..

你需要什么:

• 大的锅
• 搅拌
• 小搅拌碗
• 过滤器
• 切刀

成份:

使用方法:

1. 切生菜. 你需要8片小叶子或4片大叶子.
2. 将生菜洗净，放入滤网滤去多余的水分.
3. 在锅里用油和盐炒4到6分钟.
4. While the meat is cooking, whisk together salsa, vinegar, and cumin in a small bowl.
5. When the meat is cooked thoroughly, remove it from the heat and transfer it to a mixing bowl.
6. 把肉和萨尔萨酱混合起来.
7. Serve the meat in the lettuce leaves and top with diced avocado, onion, and jícama.
8. 享受!

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椰菜咖喱饭

Indian cuisine is bursting with flavor and can be some of the healthiest food to enjoy when you are trying to cut back on calories. 虽然许多菜肴通常都是米饭和印度烤饼, 用不含碳水化合物的花椰菜饭代替碳水化合物是很容易的.

你需要什么:

• 大锅
• 切刀
• 搅拌勺

成份:

使用方法:

1. 1. 在一个大锅里加热橄榄油.
   2. 油热后，加入鸡肉块. Season with your desired amount of salt and pepper and cook until the chicken begins to brown on both sides. 煮好后备用.
   3. 在锅中加入大蒜、洋葱和鸡汤，偶尔搅拌一下. 煮至洋葱变香.
   4. 将绿咖喱酱均匀加入混合物中搅拌.
   5. Next, stir in the turmeric, coconut milk, chili powder, coriander, ginger, salt, and pepper
   6. 一旦完全结合, 加入鸡肉, 西兰花, 红灯笼椒, 南瓜, 还有花椰菜花. 等混合物沸腾.
   7. 把火调小，盖上盖子. 煮15分钟，或者直到蔬菜变软.
   8. 从火上移开，冷却.
   9. 分成四份，底部是花椰菜饭.
   10. 在烹饪或冷藏后享用整个星期.

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无碳水化合物开胃菜沙拉

开胃菜是意大利传统的第一道菜, 在美国，人们通常把它和冷意大利面一起做成沙拉. 然而, you can mix up this flavorful antipasto salad with a zero-carb substitute: seasoned cauliflower.

你需要什么:

• 加仑大小的袋子
• 锅
• 切刀
• 小搅拌碗

使用方法:

1. 在一个小碗里混合调料.
2. Bring cauliflower florets to a boil in one inch of water or steam to desired tenderness.
3. Drain cauliflower, pat dry, and pour into a freezer bag with half of the dressing.
4. 在冰箱里腌至少一个小时.
5. 前亚洲体育博彩平台, toss all the remaining ingredients in the large mixing bowl with the cauliflower and pour in the remaining dressing.
6. 搅拌一下，享用!

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