Jumatatu
1859 kcal · 94 g P
- Kifungua kinywa: Tofu scramble kwenye sourdough
- Chakula cha mchana: Chickpea salad wrap
- Chakula cha jioni: Red lentil dal na basmati
- Vitafunio: Chickpeas zilizochomwa
Kifaa · Mjenzi wa menyu ya wiki
Mpangaji wa milo ya mboga
Menyu ya siku 7 iliyosawazishwa kwa kubofya mara moja. Rekebisha hadi uipende, kisha usafirishe orodha yako ya ununuzi.
2000 kalori/siku (iliyopangwa)
92 g protini/siku
Jumanne
2041 kcal · 100 g P
- Kifungua kinywa: Berry-soy smoothie bowl
- Chakula cha mchana: Supu ya dengu & mboga + mkate
- Chakula cha jioni: Pasta na tempeh bolognese
- Vitafunio: Tufaha + siagi ya karanga
Jumatano
2070 kcal · 83 g P
- Kifungua kinywa: Pancakes za unga wa chickpea
- Chakula cha mchana: Bean burrito na mchele & guac
- Chakula cha jioni: Chickpea curry na roti
- Vitafunio: Mchanganyiko wa njia
Alhamisi
2060 kcal · 92 g P
- Kifungua kinywa: Oats zilizolowekwa usiku kucha na siagi ya karanga & ndizi
- Chakula cha mchana: Buddha bowl (quinoa, chickpeas, tahini)
- Chakula cha jioni: Tofu stir-fry na mchele
- Vitafunio: Hummus + karoti
Ijumaa
1859 kcal · 94 g P
- Kifungua kinywa: Tofu scramble kwenye sourdough
- Chakula cha mchana: Chickpea salad wrap
- Chakula cha jioni: Red lentil dal na basmati
- Vitafunio: Chickpeas zilizochomwa
Jumamosi
2041 kcal · 100 g P
- Kifungua kinywa: Berry-soy smoothie bowl
- Chakula cha mchana: Supu ya dengu & mboga + mkate
- Chakula cha jioni: Pasta na tempeh bolognese
- Vitafunio: Tufaha + siagi ya karanga
Jumapili
2070 kcal · 83 g P
- Kifungua kinywa: Pancakes za unga wa chickpea
- Chakula cha mchana: Bean burrito na mchele & guac
- Chakula cha jioni: Chickpea curry na roti
- Vitafunio: Mchanganyiko wa njia
Orodha ya ununuzi
- • almonds
- • apple
- • avocado
- • banana
- • basmati rice
- • black beans
- • broccoli
- • brown lentils
- • brown rice
- • carrot
- • carrots
- • cashews
- • celery
- • chia
- • chickpea flour
- • chickpeas
- • coconut milk
- • dark chocolate
- • extra-firm tofu
- • frozen berries
- • ginger
- • granola
- • hemp seeds
- • hummus
- • kala namak
- • kale
- • lettuce
- • olive oil
- • onion
- • peanut butter
- • pita
- • quinoa
- • raisins
- • red lentils
- • rice
- • rolled oats
- • roti
- • salsa
- • sourdough
- • soy milk
- • soy sauce
- • spices
- • spinach
- • sweet potato
- • tahini
- • tempeh
- • tomato
- • tomato sauce
- • tortilla
- • turmeric
- • vegan mayo
- • whole-wheat pasta
- • whole-wheat wrap