ideas
45 ʻO nā meaʻai hoʻomākaukau maʻalahi holoʻokoʻa 30
'Ok.
ʻO Whole30 meal prep he ʻano olakino olakino me nā meaʻai ʻono a olakino.
Makemake au i kēia meaʻai no ka mea e loli ana ke ola. Paipai ka Whole30 meaʻai i ka poʻe hahai e hoʻopau i ka waiʻona, ke kō, ka waiu, nā kīʻaha, nā mea hoʻohui, ka waiū, nā legumes a me nā meaʻai ʻōpala mai kā lākou ʻai no hoʻokahi mahina.
Inā ʻoe e ʻimi nei e hoʻololi i ka nohona, eia ka papa inoa o nā manaʻo ʻaina kakahiaka, ʻaina awakea, a me ka ʻaina ahiahi. (Whole45 Meal Prep ideas)
Table of Contents
Pehea ʻoe e hoʻomākaukau ai i nā meaʻai ma Whole30?
E like me kaʻu i ʻōlelo ai ma mua, ʻo Whole30 kahi hoʻolālā ʻai 1 mahina e wehe i nā legumes, nā kīʻaha, ka waiʻona, ke kō, ka soy, a me nā huahana waiu mai kāu ʻai a hoʻolaha i nā meaʻai olakino maikaʻi.
ʻO ka hoʻopau ʻana i nā meaʻai inflammatory mai kāu ʻai ʻana he mea koʻikoʻi ia i kēia ʻai, no ka mea hiki i kēia mau meaʻai ke hoʻoulu i ka pane kūlohelohe i kekahi poʻe. Inā mākaukau ʻoe no kahi hoʻololi, e hoʻāʻo iā Whole30.
ʻAʻole lohi loa no ka hoʻololi ʻana i ke ʻano o ka nohona. No laila e ʻoluʻolu e hoʻāʻo iā Whole30 a hoʻāʻo iā ʻoe iho ma ka ʻai ʻana i ka meaʻai olakino a mālama pono i kou olakino no hoʻokahi mahina.
Ma hea wau e hoʻomaka ai e nīnau? ʻAe, ua hōʻuluʻulu au i ka papa inoa o 45 manaʻo nou (15 manaʻo no kēlā me kēia wahi o ka lā, me ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi). Hiki iā ʻoe ke hoʻopaʻa puke i kēia ʻatikala a paʻi paha i nā mea ʻai. Aia iā 'oe. ʻO ka ʻōlelo aʻoaʻo wikiwiki: E kiʻi i nā ipu hoʻomākaukau meaʻai e mālama i ka meaʻai ma mua o kou hoʻomaka ʻana.
Eia kekahi, e hoʻopaʻa i kāu mea i loaʻa, e hoʻomākaukau i nā mea kanu he nui, e hoʻopau i nā mea āu e hoʻohana ʻole ai no kou pono ponoʻī, a ʻo ka mea nui loa, e hoʻomanaʻo i kāu mau pahuhopu. E hana wau me kēia. (Whole30 Meal Prep ideas)
E nānā i kēia wikiō no ka ʻike hou aku:
Nā Manaʻo Hoʻomākaukau ʻAi ʻAʻai holoʻokoʻa 30: 45 mau meaʻai Foolproof (Pāʻai kakahiaka, ʻaina awakea, a me ka ʻaina ahiahi)
Inā ʻo kou manawa mua kēia e hana ai i kēia, hiki ke hoʻoweliweli iki. ʻAʻohe kō, ʻaʻohe waiu, ʻaʻohe mea ʻono a pia no 30 mau lā (2). He kani weliweli. Eia naʻe, ʻaʻole hiki ʻole a paʻakikī paha ke hoʻokō.
Ke hoʻohiki nei au e ikaika ʻoe i ka hopena o kāu huakaʻi. E nānā i ka papa inoa o nā manaʻo hoʻomākaukau meaʻai noʻonoʻo a koho i nā mea maikaʻi a hoʻokūkū iā ʻoe iho i kēia lā. (Whole30 Meal Prep ideas)
15 Whole30 Breakfast Recipes
ʻO wau kekahi o ka poʻe e ʻehaʻeha ma hope o ka ʻaina kakahiaka, no laila ua koho au i nā meaʻai e nausea ai au. Hiki iā ʻoe ke hana maʻalahi i nā ʻaina kakahiaka ma lalo nei a hauʻoli iā lākou no kekahi mau lā. (Whole30 Meal Prep ideas)
Kahaha, hiki iā ʻoe ke loaʻa i kahi hamburger no ka ʻaina kakahiaka a ʻaʻole hewa ma hope. Hāʻawi ʻia ia ma ka spinach a kau ʻia me nā ʻoliva, sauerkraut, puaʻa, avocado a me nā hua manu. Me he mea lā he burger hema hema no ka ʻaina kakahiaka, ʻeā? ʻO nā mea a pau āu e pono ai e haʻalele ʻo ia ka bun a hoʻoluhi iā ʻoe iho. (Whole30 Meal Prep ideas)
E hoʻonani i kāu hana kakahiaka me kahi hui taco e hāʻawi iā ʻoe i ka ikaika e hoʻomaka ai i ka lā. Loaʻa ka ʻiʻo turkey taco, ʻuala, salsa, a me nā hua ʻōpala. He koho ke kīki, hiki iā ʻoe ke hoʻohana a ʻaʻole paha. He mea maʻalahi ka hana ʻana a he liʻiliʻi wale nō nā meaʻai. (Nā manaʻo hoʻomākaukau ʻai ʻo Whole30)
Inā makemake ʻoe i kahi salakeke liʻiliʻi i ke kakahiaka, e noʻonoʻo i kēia. Hoʻopiha, olakino a ʻono. ʻO ka hui pū ʻana o 3 mau mea haʻahaʻa haʻahaʻa haʻahaʻa, dairy-free a gluten-free. (Whole30 Meal Prep ideas)
ʻAi ʻAi ʻAi ʻAi ʻAi ʻAi kakahiaka
E noʻonoʻo i ka lumi kuke a hana i kēia kīʻaha artichoke spinach no ka ʻaina kakahiaka. Loaʻa i ka ʻili ʻuala i kālua ʻia ka puaʻa, nā mea kanu, a me ka zest. ʻAʻohe gluten, ʻaʻohe palaoa, ʻaʻohe waiu, 30 kūpono a ʻono loa. He kūpono ia e hoʻomākaukau ma mua no ka ʻaina kakahiaka nui. (Whole30 Meal Prep ideas)
Makemake kekahi poʻe i ka laiki pua puaʻa, ʻaʻole makemake kekahi. Inā ʻoluʻolu ʻoe, e hoʻāʻo i kēia meaʻai. ʻO ka puaʻa, nā mea kanu, hoʻomaʻamaʻa pono a hoʻopiha ʻia me nā hua. Makemake au i kēia meaʻai no ka mea he puʻuwai, ʻono, a ʻono maikaʻi. Pilikia Keto, piha 30 a me ka haʻahaʻa kalapona. (Whole30 Meal Prep ideas)
ʻO ka ʻuala ʻuala me nā ʻāpala a me ka puaʻa
Inā he mea ʻono ʻoe e like me aʻu, akā like nō hoʻi me nā kīʻaha paʻakai, nou kēia meaʻai ʻono/paʻakai. He hui ia o ka ʻuala ʻuala a me nā ʻāpala i hiki iā ʻoe ke ʻoki maʻalahi me ka mea ʻai meaʻai. Hoʻomākaukau wikiwiki a maʻalahi me nā mea liʻiliʻi. He aha hou kāu e makemake ai? (Whole30 Meal Prep ideas)
He mea maikaʻi kēia meaʻai no ka poʻe e ʻai i ka sausage a me nā hua me ko lākou mau lima i ke kakahiaka. ʻO wai ka mea makemake i ka berena inā loaʻa iā ʻoe kahi hoʻopiha maikaʻi? Eia hou, he keto, piha 30, a hauʻoli loa. (Whole30 Meal Prep ideas)
Pono ʻoe i nā mea ʻoki biscuit kila no ka hoʻomākaukau ʻana i kēia meaʻai. Inā loaʻa iā ʻoe, he pōkole kēia ʻaina kakahiaka. ʻO ka hapa maikaʻi loa? Hiki iā ʻoe ke ʻai a hauʻoli i kēia mau sammies me kou mau lima ʻole. (Whole30 Meal Prep ideas)
ʻO ka ʻuala kaʻu meaʻai punahele. Inā kaʻana like ʻoe i koʻu makemake no ka ʻuala bakena, nou kēia meaʻai. ʻAʻole ia e hoʻopōʻino. E hoʻopiha wale i ka ʻuala me nā aniani, ka puaʻa, a me nā pepa. A hoʻomoʻa iā lākou me nā hua. He maʻalahi kēlā. Maʻalahi e hoʻomākaukau a kūpono nā mea āpau 30. (Whole30 Meal Prep ideas)
ʻuala a me ka ʻuala Paleo Huamoa ʻAʻole Skillet
Ke ʻimi nei ʻoe i kahi ʻaina kakahiaka maikaʻi ʻole hua manu? Inā pēlā, he mea ʻole kēia ʻuala a me ka ʻuala paleo eggless skillet. Hoʻopihaʻia me nā mea kanu olakino, nā sausages a me nā meaʻono maikaʻi, he meaʻono a maʻalahi kēia meaʻai. Inā ʻaʻole ʻoe makemake i nā hua, pono ʻoe e noʻonoʻo i kēia manaʻo ʻaina kakahiaka. (Whole30 Meal Prep ideas)
Hana ʻia kēia mau kukini pizza hua manu i mea ʻai ʻono maikaʻi a i ʻole ka ʻaina kakahiaka. ʻAʻohe kaʻaahi haʻahaʻa, whole30, a me ka waiu ʻole. Akā, eia ka mea pana. Ua like ia me ka pizza ʻīlio wela. Nani ka waha, ʻaʻole anei? (Whole30 Meal Prep ideas)
Hana ʻia nā ʻuala hou i ka pūnana kūpono no ka kuke ʻana i nā hua. E uhi iā lākou me kahi cilantro a me ka avocado a mākaukau ʻoe e hele. He ʻono, piha 30, a ʻae ʻia ka paleo, no ke aha? (Whole30 Meal Prep ideas)
Puaa Huki Me ka PineappleColeslaw
ʻO kēia puaʻa huki 30 a me ka paleo slow cooker he meaʻai maikaʻi loa ia no ka ʻaina ahiahi. ʻAʻole makemake ʻoe e poina i kēia kīʻaha i hana ʻia me ka salsa pineapple, ka ʻai barbecue a me ka coleslaw creamy. Hana ia i nā mea ʻai maikaʻi loa a hāʻule i ka ʻāpana o nā meaʻai aloha 30 āpau. (Whole30 Meal Prep ideas)
Hiki iā ʻoe ke hoʻohui i nā ʻiʻo moa ʻono i ke kakahiaka me kahi salakeke, ʻōwili, paheʻe, ʻū, a i ʻole nā hua manu. ʻO 30 a pau, gluten free a paleo. Ke hoʻohiki nei au e makemake ʻoe i kēia meaʻai. (Whole30 Meal Prep ideas)
Inā makemake ʻoe i kēia pākī turkey. He meaʻai hoʻokipa ʻohana, ʻaʻohe hua manu. Manaʻo kūpono no ka hoʻomākaukau ʻana i ka meaʻai. A hiki iā ʻoe ke hoʻohui i kekahi mau hua i kēlā me kēia manawa. ʻO ka puʻuwai a hoʻopiha, hoʻopiha ʻia me nā mea ʻala maikaʻi a me nā mea kanu, hana kēia meaʻai i ka ʻaina kakahiaka wikiwiki maikaʻi loa i ke kakahiaka. (Whole30 Meal Prep ideas)
ʻO ka hope, loaʻa iaʻu kahi pudding chia ʻono a momona na ʻoe. He waiwai ia i nā meaʻai, ʻono a ʻono maikaʻi. ʻAʻole hoʻopau manawa. Hiki iā ʻoe ke hoʻomākaukau i loko o 5 mau minuke wale nō a hauʻoli i ka pule a pau. (Whole30 Meal Prep ideas)
15 Whole30 ʻAi ʻAina Recipes
He mea maʻalahi ka hana ʻana i ka ʻaina awakea me nā manaʻo hoʻomākaukau ʻai. Aia ka ʻāpana aʻe i nā salakeke, nā protein a me nā meaʻai hiki iā ʻoe ke hana i nā minuke wale nō. E hōʻalo wale i ka ʻaila kawa a me ka mayonnaise a maikaʻi ʻoe. E nānā pono kākou i nā manaʻo hana ʻaina awakea he 30. (Nā manaʻo hoʻomākaukau ʻai ʻo Whole30)
Helene Mason Jar Salad me ka moa
E noʻonoʻo kākou a loaʻa i ka salakeke i loko o ka ipu hao. ʻO kēia salakeke Helene me ka moa he haʻahaʻa-carb, piha 30, a me keto-friendly. Aia kekahi mau mea maʻamau a ʻaʻole lawe nui i kou manawa (10 mau minuke o ka manawa hoʻomākaukau). Makemake au i kēia salakeke no ka mea mālama maikaʻi ʻo ia a hana i kahi meaʻai maikaʻi ma kāna iho. (Whole30 Meal Prep ideas)
ʻO ka Salai Beet Roasted me ka ʻAlani a me ka ʻAvocado
ʻO kahi salakeke ʻē aʻe e hoʻohauʻoli iā ʻoe i ka ʻai mua ʻana, ʻo ia ka salakeke beetroot i kālua ʻia me ka ʻalani a me ka avocado. He meaʻai momona a maʻalahi ia i hoʻopiha ʻia me nā momona olakino. ʻO ka avocado momona, nā beets lepo, a me ka ʻalani ʻono, a me kekahi mau hazelnut i hoʻomoʻa ʻia, he hui ʻono ia e hoʻopau iā ʻoe. (Whole30 Meal Prep ideas)
ʻAʻole kēia kāu salakeke ʻoluʻolu i nele i ka ʻono, protein, a me nā meaʻai. Akā, he salakeke maikaʻi ia o ka moa, nā hua manu a me ka moa i ʻoki ʻia. Hiki nō hoʻi iā ʻoe ke hoʻohana i ka wai lemon a me ka ʻalani tahini no ka ʻono a me ka momona. He kūpono ka salakeke zoodle no ka hoʻomākaukau ʻana i nā meaʻai a no ka ʻaina awakea. (Whole30 meaʻai hoʻomākaukau manaʻo)
Hana ʻia me ka wai lemona, ka pāpaʻi liʻiliʻi, a me ka dill hou, ua hana kēia mau mea ʻai salmon i ka ʻaina kakahiaka wikiwiki, meaʻai, a maʻalahi hoʻi. He waiwai lākou i ka protein a me ka omega-3 fatty acids. Makemake au i kēia meaʻai no ka mea he ala maikaʻi loa ia e hoʻohana ai i ka salmon puhi ʻia, i kālua ʻia, i kālua ʻia, a i ʻole iʻa. (Whole30 Meal Prep ideas)
Pehea kou manaʻo no ka iʻa? Inā he mea āu e ʻai mau ai, laki ʻoe no ka mea pili kēia meaʻai i ka iʻa. He liʻiliʻi ma mua o 30 mau minuke o ka hoʻomākaukau ʻana) akā hana i kahi ʻaina awakea maikaʻi e hauʻoli ai ʻoe ma hope o kāu mau paio he 30. E lawelawe i loko o nā kīʻaha burrito, salakeke taco, aiʻole ma luna o ka laiki puaʻala. (Whole30 meaʻai hoʻomākaukau manaʻo)
Inā ʻoe e ʻimi nei i ka ʻaina awakea māmā ʻaʻole e hoʻopū i kou ʻōpū, ʻo kēia sopa pepa i hoʻopiha ʻia ke koho kūpono no ʻoe. Hoʻopiha ʻia me nā mea āpau āu e makemake ai, e like me ka pipi paʻakai paʻakai, nā aniani, ka bele, ke kāleka, ka laiki puaʻala, a me nā mea ʻala Italia. He sopa puʻuwai hoʻi ia he 30-aloha. (Whole30 Meal Prep ideas)
He mea ʻai ʻoe a mea ʻai paha? Inā pēlā, e leʻaleʻa anei ʻoe i kēia sopa huaʻai maloʻo? ʻAʻole noi i ka ʻoki ʻana. Loaʻa iā ia nā mea vegan a hiki iā ʻoe ke hoʻomākaukau iā ia ma lalo o 30 mau minuke. ʻO nā tōmato canned a me nā mea kanu hau hau. Hiki iā ʻoe ke ʻai i kēia sopa no ka ʻaina awakea a i ka ʻaina ahiahi. (Whole30 Meal Prep ideas)
ʻO nā mea a pau āu e pono ai e hoʻomākaukau i kēia meaʻai he ʻuala. He maʻalahi a wikiwiki kēia salakeke ʻuala hema. E ʻoki a ʻokiʻoki i kāu mau meaʻai ʻē aʻe a mākaukau e hui pū me kāu ʻuala i hoʻolapalapa ʻia.
Aia kēia skillet i ka asparagus, ka ʻuala, a me ka moa. Maʻalahi akā ʻono. ʻOiaʻiʻo, e hoʻohui i ka paʻakai, ka pepa, ke kāleka a me ka paprika a hauʻoli i ka ʻaina awakea wikiwiki a olakino me kāu poʻe aloha. (Whole30 Meal Prep ideas)
Nā Noodle ʻAsia Balsamic Glazed
ʻOi aku ka maikaʻi o ke kīʻaha o nā noodles ʻAsia ma mua o ke kīʻaha noodles maʻamau. Hana ʻo Zucchini i kahi meaʻai māmā. Hiki iā ʻoe ke ʻai ia no ka ʻaina awakea a i ʻole ka ʻaina ahiahi a ʻai ʻole me ka hopohopo e pili ana i ka ukana calorie keu. ʻO ka hana ʻana i kēia kīʻaha olakino ma ka home e mālama i ke kālā. A hiki iā ʻoe ke hoʻohui i nā protein a i ʻole nā mea kanu āu e koho ai. (Whole30 meaʻai hoʻomākaukau manaʻo)
Mai makaʻu ʻoe i ke kala o kēia mau ʻiʻo. ʻOiaʻiʻo, ʻaʻole like lākou me nā meatballs homemade a i ʻole nā meatballs hauʻoli āu e makemake ai, akā maikaʻi lākou. E hoʻohui iā lākou me kahi kīʻaha zucchini noodles. E hōʻalo i ka feta no ka mea ʻaʻole kūpono ia a e ʻoliʻoli i ka meaʻai maikaʻi i ke ahiahi.
Manaʻo wau ua lohe mua ʻoe i ka saladi Kaisara, akā ʻaʻohe mea like. He ʻaina awakea maikaʻi kēia moa ʻo Caesar salad me nā ʻōpuʻu. Hoʻohui ʻia ka moa i kālua ʻia me ka kale ʻoki ʻia no ka ʻono, ka lole Caesar me ka waiu ʻole, nā hua paina i hoʻomoʻa ʻia, a me ka avocado. He haku hana ono loa.
ʻAʻole wau ʻike iā ʻoe, akā makemake wau i ka carbonara. ʻO koʻu hauʻoli hewa kēia. Eia naʻe, he mea hoʻololi pāʻani maoli kēia meaʻai. ʻAʻole ʻoe e manaʻo hewa ma hope o ka ʻai ʻana i kēia kīʻaha, no ka mea he haʻahaʻa-carb, dairy-free, paleo, 30 compatible a ma ka manawa like e hoʻopiha ai. Loaʻa iā ia ka ʻuala ʻaʻole ʻoe e manaʻoʻiʻo he olakino.
ʻO kahi meaʻai ʻē aʻe e hauʻoli ai au akā hewa pū kekahi, ʻo ia ka french fries. Inā ʻoe e hahai ana i ka ʻai piha he 30, hiki nō iā ʻoe ke ʻoliʻoli i kekahi mau fries, akā ʻo ka palai ʻuala maikaʻi me ka puaʻa, ka lole hānai holoholona, nā hua i ʻoki ʻia, a me ka avocado. ʻO ia kekahi o nā kīʻaha ʻaoʻao kaulana loa o ʻAmelika, akā ma ke ʻano maikaʻi.
E hoʻopau kākou i kēia ʻaina awakea me kahi meaʻai kai o 30 manaʻo. ʻO kekahi salakeke ʻē aʻe me nā aniani ʻulaʻula ʻulaʻula, ʻōpae, a me nā notches o ka avocado creamy no ka ʻono maikaʻi aʻe. Ma hope o ka hoʻomākaukau pōkole, hoʻohui i nā meaʻai a lawelawe ʻia ka ʻaina awakea. E hoʻohana i ka ʻōpae mua i hoʻolapalapa ʻia no nā hopena wikiwiki.
15 Whole30 Meaʻai Paina
E hoʻopau kākou i kēia ʻatikala me 30 mau manaʻo ʻaina ahiahi. Inā makemake kekahi o nā mea ʻai hope loa no ka soy sauce (ʻaʻole pololei 30 kūpono), hiki iā ʻoe ke hoʻololi iā ia me kahi ʻaila avocado no ka kuke ʻana. A i ʻole ʻaila niu. I kēia manawa, e nānā pono kākou i kekahi mau manaʻo ʻaina ahiahi a loaʻa i kahi mea i kou ʻono.
Mālaʻa Moʻa Punawai Loaded Veggie
Ke hoʻomaka nei au i kēia papa inoa me ka saladi, akā mai hopohopo. ʻAʻole ia he salakeke ʻoluʻolu. Akā, he hui puʻuwai o ka mayonnaise tangy, kāloti crunchy, a me ka moa. Maʻalahi e hoʻomākaukau, ʻono, ʻuʻuku a wikiwiki hoʻi, ʻo kēia meaʻai kahi āu e makemake ai e hana pinepine, ʻoiai ma hope o kēlā me kēia 30 mau minuke.
Inā makemake ʻoe e hoʻonui i kāu pāʻani iwi ʻaoʻao, ʻo kēia meaʻai ke ala kūpono e hana ai. Hiki iā ʻoe ke hoʻohana i nā ʻiʻo pipi a puaʻa paha no kēia ʻano meaʻai. Hoʻohui kēia meaʻai i ka ʻono hou i ka iwi ʻaoʻao a hana i ka ʻai ʻohana puʻuwai.
ʻAʻohe mea hoʻomaha iaʻu e like me ke kīʻaha o ka pepa cayenne. Aia i loko o kēia ʻai mākaukau ʻole ka pīni i nā meaʻai āu i loaʻa ai ma ka home, no laila hiki iā ʻoe ke hana i kēia pō. Hāʻawi ia i 8 mau lawelawe a hāʻawi iā ʻoe i nā ala he nui e hoʻomākaukau ai i nā meaʻai no nā lā ma mua. ʻO ka ʻaina ahiahi olakino maikaʻi, ʻono, a ʻokiʻoki ʻia.
ʻO Zucchini Pasta me ka Lemona, ke kāleka, a me ka ʻōpae
ʻO kēia pasta me ke kāleka, ka ʻōpae a me ka lemon he kīʻaha zucchini manuahi ʻole a haʻahaʻa. ʻOi aku ka maikaʻi o ka linguini kaulana, scampi a me ka ʻōpae. Hoʻololi ʻia ka pasta maʻamau me nā noodles zucchini no ka ʻai ʻoi aku ka maikaʻi, ka māmā a me ka momona me ka nui o nā mea kanu.
E hoʻomoʻa i kāu moa i ka waiu niu a me ka mea ʻala curry a loaʻa iā ʻoe kahi meaʻai olakino piha i ka ʻono. E lawelawe ma luna o ka laiki cauliflower a e ʻai maikaʻi me ka ʻohana a me nā hoaaloha. Hiki iā ʻoe ke hoʻomākaukau i kēia ʻaina ahiahi ke hiki mai kāu mau malihini a hoʻolauna iā lākou i kou ola olakino hou.
ʻO ka ʻiʻo pipi ʻono a me ka uahi
Inā makemake ʻoe i ka kuke ʻana, e hoʻāʻo i kēia pipi momona a puhi. Mahalo i ka uahi wai, nā mea ʻala maloʻo, ka molasses, a me ke kofe, e ʻoliʻoli ʻoe i ka hui ʻana o ka puaʻa momona ma hope o kekahi mau hola i ka umu.
ʻO ka ʻiʻo ʻiʻo puaʻa a me ka fennel me ke kālika sauteed spinach
ʻO kēia mau puaʻa a me ka fennel patties e hana i kahi papa nui maikaʻi. Eia nō naʻe, hiki iā ʻoe ke ʻai iā ia ma ke ʻano he ʻaina ahiahi. He paleo-friendly, gluten-free, ʻono, a ʻono. Hiki iā ʻoe ke hoʻohui iā lākou me ka ʻōmato a i ʻole ka basil sauce, a i ʻole e lawelawe iā lākou ma luna o nā noodles zucchini a me nā greens no ka ʻai nui.
ʻO ka tuna kekahi o nā meaʻai hōʻoluʻolu maikaʻi loa. Hiki iā ʻoe ke hoʻokomo iā ʻoukou a pau he 30. Hana ʻia me kekahi mau mea e like me ka tuna canned, mayonnaise, celery, a me nā aniani, ʻo ia ka hui kūpono o ka crunchy a me ka ʻaila. E ʻohi i kēia hui ʻana i ka letus, e lawelawe ma luna o kahi sanwiti, a i ʻole e hoʻokomo i loko o nā ʻāpana avocado no ka ʻaina ahiahi.
Hana kēia mau muffins salmon/meatballs i meaʻai māmā a ʻono. He ʻono lākou, pulu, haʻahaʻa-carb, a me ka gluten-free. Hiki iā ʻoe ke hoʻohana i ka salmon canned no ka ʻai wikiwiki a me ka hoʻoikaika ʻole i ka lā pule.
Inā ʻoe he vegan a mea ʻai ʻai paha, ʻo kēia ʻuala celery ka mea maikaʻi loa no ʻoe. He mea hou, maʻalahi, vegan, waiu-ʻole a gluten-ʻole. E hoʻomoʻa i kāu mau mea kanu ʻokiʻoki me ke kālika no kekahi mau minuke, a laila e hoʻokomo i loko o ka mea kanu a i ʻole ka moa moa e hoʻohui i nā ʻono. E hoʻokuʻi iā ia me ka blender a hauʻoli.
I ka makani a i ʻole ka ua ma waho, e hōʻoluʻolu iā ʻoe iho me ka sopa anuanu e like me kēia sopa ginger carrot. He maʻalahi ka hoʻomākaukau ʻana, olakino a loaʻa i kahi ʻano hoʻomaʻemaʻe ʻoluʻolu. Hana ʻia me ka ʻala, kāloti, kekahi mau mea ʻala, broth, a me nā aniani, ʻaʻole waiu kēia sopa, no laila ua kūpono ia no nā vegans a me nā meaʻai meaʻai.
Huki ʻia ka puaʻa, kāpeti, a me ka saladi ʻarugula
ʻO kekahi saladi, e nā kānaka! He aha kaʻu e hana ai inā ʻono loa kaʻu e haʻi aku ai iā ʻoe. ʻO kēia meaʻai he hui ia o nā ʻalemona i kālai ʻia, arugula, cilantro, kāloti ʻoki ʻia, kale a i ʻole letus, a me ka puaʻa huki. E hoʻoulu i kahi hua waina citrus-lime vinaigrette a hāʻawi i kou ʻōpū i ke aloha i kēia pō.
ʻO Cilantro Lime Cauliflower Laiki
Ua ʻōlelo pinepine au i ka laiki cauliflower ma kēia ʻatikala. Akā ʻokoʻa loa kēia ʻano meaʻai mai ka mua. He kīʻaha ʻaoʻao e hoʻonui ai i kēlā me kēia meaʻai. Hiki iā ʻoe ke ʻai ʻia me ka ʻōpae ʻai, ka moa i kālua ʻia, ka carne asada i hoʻomoʻa ʻia a hoʻohana paha ia i kumu no ka pā pai.
ʻO Balsamic Bacon Brussel Sprouts
ʻO wai ka mea hiki ke pale aku i kēia mau pōpō liʻiliʻi ʻono o nā ʻōpuʻu Brussels i kālua ʻia? I loko o kēia ʻano meaʻai, ua hui pū ʻia lākou me nā aniani sautéed a me ka puaʻa momona. A laila hoʻolei ʻia lākou i loko o ka balsamic glaze no kahi ʻono ʻono. ʻO ka ʻōlelo aʻoaʻo wikiwiki: e hana i ʻelua pūʻulu ʻoiai e nalowale koke lākou.
SpaghettiSquash Me Broccolini a me Truffle Oil
ʻO ka ʻaina ʻaina hope o kēia lā e koi ai i kahi aila truffle a me ka paʻakai truffle no ka meaʻai home. E kālua i ka ʻōpala spaghetti. Ke hana ʻoe i kēia, hui maʻalahi ke koena o ka ʻai. ʻO ka meaʻai no ka broccoli. Akā hiki iā ʻoe ke hoʻohana i nā pua broccoli.
Ola Ka wiwi Hou
Lana ka manaʻo, e loaʻa kēia mau manaʻo hoʻomākaukau meaʻai 30 i ko lākou ala i loko o kāu lumi kuke a me ka ʻōpū. ʻAʻole au i ʻike iā ʻoe, akā ua aloha au iā lākou a pau, ʻoi aku ka nui o nā noodles ʻAsia.
He aha kou makemake? Ua kōkua anei kēia? Loaʻa iā ʻoe nā ʻōlelo aʻoaʻo kuke, ʻōlelo aʻoaʻo a manaʻo paha āu e makemake ai e kaʻana like me aʻu? E waiho i kahi manaʻo ma lalo a e kamaʻilio e pili ana i kāu huakaʻi holoʻokoʻa 30.
ʻO kēia mau mea hoʻomaʻamaʻa 30 a pau e mālama iā ʻoe i ke kālā, ka manawa a me ka hoʻoikaika ʻana i ka wā e ʻike mau ana ʻoe ma ke ala pololei. E ho'āʻo i kēia mau mea ʻono maikaʻi a kaʻana like me kāu mau hoa pili pūnaewele.
E hoʻomaopopo ':
- ʻO ka Whole30 Diet: He hana a pono wau e hoʻāʻo?
- ʻO ka Polokalamu Whole30 - Polokalamu Whole30
NĀ WAIWAI
- 15 Whole30 Breakfast Recipes
- 15 Whole30 Meaʻai Paina
KANAKA
- E koho i kāu meaʻai hoʻomākaukau meaʻai makemake.
- E hoʻomākaukau i nā mea e pono ai.
- E kuke no 30 mau minuke a i ʻole.
Eia kekahi, mai poina i ka pin /lepe puke a kipa aku i kā mākou moʻomanaʻo no ka ʻike hou aʻe akā ʻike maoli. (Vodka a me ka wai hua waina)
Ua hauʻoli wau i ka heluhelu ʻana, mahalo