Whai a kai iti-carb Ka taea e koe te awhina i a koe ki te whakaheke i te taumaha, te whakaheke i to cholesterol me te pehanga toto me te whakaheke i to tupono mo te mate huka momo 2. Ehara i te mea miharo kua whakatau koe ki te tuku. (Kei te mihi atu ki a koe!) Engari kei te pirangi tonu koe ki te kai tere me te ngawari, kaua e whakahua i nga kai reka… kei a matou anake te tiiti. E 50 nga whakaaro mo te tina iti-carb kia ora ai to hauora mahere kai he hau.
HE WHAKAMAHI: 65 Nga Whakaaro Recipe Dinner Keto hei Whakamātauria i tenei po
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell
1. Kihu Kukamu Hamana Matao (14g warowaiha)
Ko te taapiri i te tofu tunua kua hokona mai i te toa, ehara i te mea he ngawari noa iho tenei tunu, engari he taapiri ano he pūmua kia makona koe tae noa ki te wa kai.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell
2. Heihei Bruschetta (6g warowaiha)
He aha te take e whakararuraru ai i te parāoa ina he kirikiri noa to heihei? Ko te mea ngaro ko te whakamaarama i te wera o to paraharaha kia parauri pai ai nga mea katoa.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell3. Whole30 heihei Meatballs me te kareparāoa raihi me te raihi kokonati (17g warowaiha)
Karekau he aha ki te spaghetti me te miitipōro, engari he pai ake pea tenei tina iti warowaiha. He reka, he ngawari, he reka hoki nga meatballs, engari e kore koe e uru ki roto i te coma carb i te 3 p.m.
Tikina te tunu
Ko te Kitchen Minimalist4. Huamata Hiha Hiha Hunga Whanau (8g warowaiha)
Hurihia nga croutons mo tetahi rihi e karaka ana i te 8 karamu noa o te warowaiha mo ia mahi. Ma te karika, te oriwa me te Worcestershire i roto i te kakahu, ka oati matou kaore koe e ngaro i tetahi mea.
Tikina te tunu
Dana Carpender/The Keto for One Cookbook
5. Huamata Keto Steak me te Tiihi Kahurangi mo te Kotahi (8g warowaiha)
Kaore koe e whai i te kai keto kia pai ai nga painga iti-carb. He tere, he ngawari hoki tenei huamata ina whakamahi koe i te toenga o te paopao mai i te tina inapo.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell6. Pesto Zoodles (14g warowaiha)
I waenga i te ranu me te zooodles, kei te titiro koe ki te 14 karamu noa o nga warowaiha i te kai kotahi. He merekara kai pea tenei (me tetahi mea reka, i tera).
Tikina te tunu
Kihini Kairangi7. Pesto iti-wauwau me Turkey Kukama Roll Ups (2.5g warowaiha)
He mihi ki a Coterie mema Monique Volz, kei te haere koe ki te wikitoria i te tina. Ka whakahihiri tenei ahua hou, hauora i runga i nga wīra korukoru katoa te hae o o hoa mahi.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell
8. 20-Minute Shrimp Scampi Zoodles (16g warowaiha)
A i whakaaro koe ko te piri ki te mahere kai hauora ka pau te wa. Kei te pirangi koe kia ngawari ake tenei rihi? Kohia etahi kihu zucchini hoko-toa ka pekehia nga mea katoa e huri haere ana i te kainga.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell9. Meal-Prep Turkey Meatballs with Zucchini Noodles (28g carbs)
Ae, he nui te ahua o te 28 karamu o te warowaiha mo ia mahi (ina koa ki etahi atu kei runga i tenei rarangi), engari whakaarohia te maha o nga warowaiha ka kohia e te peera makawe anahera.
Tikina te tunu
E RUNGA ana: Te 50 Recipe Zucchini Pai i roto i te Ao Katoa
Helen Cathcart/Tuscany10. Hukikini me Tomato Ragù (7g warowaiha)
Mena tetahi mea e tino mohio ana matou, ko te zucchini he (tata) huawhenua miharo kore warowaiha. Whakaarohia tenei rihi ko te whanaunga Itari huatau o ratatouille.
Tikina te tunu
Aubrie Pick/Tae Nui11. Huamata Tomato me te Halloumi me nga otaota (8g warowaiha)
Ehara i te mea ko tenei huamata anake te tiihi halloumi tunua (he waahi hoko nui mo matou), engari ka whakakotahi i roto i te tekau meneti. Korekau .
Tikina te tunu
100 Ra o te Kai Tuturu12. Huamata Kiriata Kale Hiha (8g warowaiha)
Ka kite matou i to huamata kale i hokona mai i roto i te toa ka whakaara ake koe i tenei momo hanga whare kua mau ki roto i te whakakakahu kirīmi kawa rēmana. Na psst : He iti iho i te te utu mo ia mahi.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell13. Huamata Miihi Miihi Kariki Huamata Pepa (16g warowaiha)
Ehara tenei i te huamata heihei a to whaea (kaore e hara, e Mama). Kei te huri matou i te mayo mo te mirakaraka Kariki me te taro hanawiti mo te pepa pere kirikiri. Te tina, haere atu.
Tikina te tunu
Erin McDowell14. Riteti Riteti Thai (9g warowaiha)
Ina tae mai ki te tapahi warowaiha, e mohio ana te katoa ki te tinihanga riihi takai pono. He aha ratou kaua E mohio ana ko nga reka o te kai Thai he huarahi mohio ki te tango tina mai i te paerewa ki te whakaihiihi.
Tikina te tunu
Homai He Umu15. Hemp-Crusted Chicken Tenders (16g carbs)
Mena he roopu kai te tuku heihei, ka pai ki a tatou i nga wa katoa. Na ko te meka kei te noho he putanga pai-kai he waiata ki o tatou taringa.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell16. Heihei me te Snap Pea Poroi-parai (11g warowaiha)
Mena ka taea e koe te tarai i nga meneti 20 i te po o te Rātapu mo te kai-whakarite, ka kai koe i te tina hauora mo te wiki katoa.
Tikina te tunu
Te Maarua Kai Maama17. Taco Cauliflower Rice Bowls (17g warowaiha)
Ko te mema o Coterie a Liz Falcigno e mohio ana ka tae mai ki nga tacos, ko nga mea o roto te mea nui. Ki te raihi kareparāoa cilantro reka me nga whakatikatika katoa, kaore koe e ngaro i nga tortillas.
Pikitia o Yum18. Raumati Chipotle Chicken Cobb Huamata me te Cilantro Vinaigrette (11g warowaiha)
He mea mo te huamata cobb e pai ana ki a tatou ahakoa e kai ana tatou i to tatou teepu. He rōpere, he avocado tēnei a witi ki te whawhai.
Skinnytaste Kotahi ka oti19. Heihei parai parai raukikini me nga Peera Brussels kua koripi (19g warowaiha)
Ka tipu a Brussels i roto i te parai parai? He aha te heck kore? He pai ake i te raihi, me te ahua o te karameli katoa i nga taha * kihi kaitao.*
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell20. Quiche me te Riwai Riwai Kore-Kore a te Gluten (15g warowaiha)
Whakamutua te kirinuku tuku iho ka whiwhi koe i tetahi waahanga waro iti o te rangi. Kei te whakaki i ta maatau putanga ki te kale, engari mena kei te pirangi koe ki te horoi i te pouaka pouaka, ka whai hua nga kaakaariki.
Tikina te tunu
E RUNGA ana: 19 Recipes Quiche Ka taea e koe (me Me) Kai mo te Tina
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell21. Mini Eggplant Pizzas (13g warowaiha)
Kua rongo koe mo te kareparāoa pizza crust…engari me pehea eggplant kiripiri pizza? Ka taea e koe te hanga i enei pepi i te po o mua, ka whakamahana i a raatau i te ra o muri mai mo te tina iti-waowao pai.
Tikina te tunu
Dana Carpender/The Keto for One Cookbook22. Rimurapa Keto me te heihei Rēmana-Kale (9g warowaiha)
Kua rongo koe mo te kihu shirataki? He mea hanga mai i te uwhi, he nui te muka me te iti o te kaata. Win-win-win.
Tikina te tunu
Lexi's Kihini Maama23. Huamata Tuna Mediterranean (12g warowaiha)
Ko tenei huamata tuna kua whakahou ake ka makahia ki roto i te winika waina whero marama ka hae o hoa mahi ki a ratou. kaore mauria mai te tuna ki te tari.
E RUNGA ana: 14 Nga Recipe Huamata Tuna Kare ano koe i whakamatau
Poroi-parai24. Heihei Kung Pao (17g warowaiha)
Ka whakamahia e tenei matua tango i te waahana kotahi me te tekau meneti noa o to wa. (Ahakoa ka koa matou ki te hoatu i tenei tohutao mo taatau.)
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell25. He Hamana-Kanekane Haramona i tunua ki te pepa (21g warowaiha)
To tatou pepeha, mo ake tonu atu? Hangaia ki mua. Ko tenei rihi 30-meneti he iti noa te horoi, no reira kare koe e whakaaro ki te taka kai-whakaritenga wiki.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell26. Rau-Pan Lemon Butter Veggies me te Hotiti (18g warowaiha)
He kai-a-ringa he iti te warowaiha me te paraharaha kotahi? Ka tirohia e tenei nga pouaka katoa. A, no te mea e ono nga tohanga, ka nui koe mo te wiki, katahi ano etahi.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell27. Rēmana Zoodles Matao (8g warowaiha)
Ka hoki mai ano te kihu Zucchini ki te whakaora, a kare matou i te porangi mo tena—ina koa i te mea ka huihuia tenei tina ngawari, i roto i te 25 meneti noa iho.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell28. Cacio e Pepe Kareparāoa (8g warowaihā)
Aue, te tina o a tatou moemoea. Ka kai matou i a koe i ia ra mo ake tonu atu.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell29. Zoodle Stir-Fry (18g warowaiha)
He aha tatou i aroha ai ki te parai parai? Ko to ratou wa tunu kai me te tere uira, hei timatanga. I tua atu, kua kiki tenei rihi ki te maha o nga huawhenua, kaore koe e ngaro i te raihi.
Tikina te tunu
Cotter Crunch30. Nga Peera heihei a Za'atar me te Tomato me te Raita Kukama (5.5g warowaiha)
Mena i whakaaro koe ko te maataki i to kai warowaiha ko te kai i nga huawhenua koromamao me te heihei noa, ka tapaea e matou tenei peihana o te Rawhiti-Rawhiti hei huri i to whakaaro.
Pikitia o Yum31. Raihi parai kareparāoa me te Tofu Crispy (21.5g warowaiha)
Aue, kareparāoa. Ka aha matou ki te kore koe? He pono kaore mahia tenei tunu kai-whakaritea mo te 15 meneti…whakaatuhia ranei ki nga tangata katoa o te tari.
Liz Moody/Healthier Tahi32. Zucchini Noodle Pad Tirohia Ew (22g warowaiha)
Ko tenei miro hauora i runga i te tino pai o Thai ka whiua nga kihu zucchini whanui (kaore i nga tikanga tuku iho kihu raihi ) i roto i te ranu karika ka pai koe.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell33. 20-Minute Paleo Egg Roll Bowls (8g warowaiha)
Te kai katoa, a kahore tetahi o te huihui? Ae, tēnā koa. Mena kaore ano koe i runga i te tereina egg roll bowl (he mea noa), koinei te wa.
Tikina te tunu
Aubrie Whiriwhiri/Kai i te mea e pai ana koe34. Honey-Mustard Sheet Pan Haramana (23g warowaiha)
Ma tenei tunu paraharaha ngawari ka huri koe hei tangata kaimoana mo te tina. (Ko te matua kaore hei whakamahana i roto i te ngaruiti.)
Tikina te tunu
Swayampurna Mishra / Taku Kihini Inia35. 40-Minute Saag Paneer (14g warowaiha)
Ka utaina tenei kai Inia ki nga mea kakara reka, a ka pai ake nga toenga ka pai ake te reka ka roa ka noho ki roto i te pouaka pouaka.
Tikina te tunu
Helene Dujardin/The Essential Vegan Keto Cookbook36. Vegan Keto Coconut Curry (10g warowaiha)
I runga i te tipu? Takina. Keto-hoa? Takina. I mohio matou he take i pai ai matou ki tenei kai.
Tikina te tunu
Te Rihi Tautuhi37. Kumine Mīti Poroi-parai (10 karamu warowaiha)
Ko tenei momo kai Sichuan he raukikini, he kakara me te tino ngawari ki te hanga. Ko nga mea katoa e hiahia ana koe he wok wera-wera (he paraharaha ranei) me te hiahia.
Poroi-parai38. Gochujang heihei parai parai (22g warowaiha)
Kua whakamatauria ano e koe te gochujang? Ko te whakapiri chili Korean kua kiki ki te reka o te reka, me te matua o tenei rihi heihei tere.
Tikina te tunu
Hei Keto Mama39. Keto Chicken Pesto Burgers (3g warowaiha)
Kua kitea e matou te whakamaramatanga o te kore bun, karekau he raru, a ko enei nga putea kua kikii i te pūmua. Mahihia i runga i te moenga o te parakihi me te kore e wareware ki te tiihi.
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell40. 15-Minute Skillet Pepper Steak (12g warowaiha)
Homai he paraharaha ma matou ka hoatu he take e hikaka ai koe mo te tina apopo. He iti ake te wa ki te mahi i tenei rihi iti-calorie i te ota tuku.
Tikina te tunu
Whakaahua/Whakaahua: Katherine Gillen41. Rēmana Haramona me te Karika me te Timi (3g warowaiha)
Ehara i te mea e ono noa nga kai mo tenei tunu waro-iti, engari kua reri ano i roto i te 25 meneti.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell42. Zoodles me te Tomato Sauce me te Mozzarella (22g warowaiha)
Mena ka ngaro koe i te rimurapa, utuhia ma te rongoa i a koe ki te mozz hou. E tika ana koe.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell43. Shrimp with Cauliflower Grits and Arugula (13g carbs)
Ae, ka whiua e matou nga tiihi tiihi koati mo te parakuihi. (Kare koe e koa ana he keto te bacon me nga hua?)
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell44. Te Keto Sheet-Pan Heihei me te Rainbow Veggies (35g warowaiha)
He iti ake i te hauwha o to muka e taunakitia ana e tenei rihi. (Tangohia te 6 karamu o te muka mai i te tapeke o nga warowaiha ka heke iho koe ki te 29 karamu nga warowaiwa mo ia pereti.)
Tikina te tunu
Kelsey Preciado / Unbelievabowl Paleo45. Poaka Kanekane-Scallion Mahana me te Huamata Kale (19g warowaiha)
Mena ka kitea e koe he uaua ki te kai mata, ko te tunu i roto i te kakahu honi-ginger he awhina nui.
Tikina te tunu
Ka tipu a Leslie/Keto i te wa tonu46. Keto Instant Pot Greek Cauliflower Raihi (6g warowaiha)
BRB, kai to tatou taumaha i roto i te feta me te oriwa kalamata. (P.S., kei te noho te taro pita waro-iti.)
Tikina te tunu
MELLISSA SEVIGNY/SQUEAKY CLEAN KETO47. Nga Pakau Heihei (1g warowaiha)
Whakaarohia enei ko to haerenga hou te kai reka o te ra .
Tikina te tunu
Esteban Castillo / Chicano Kai48. Shrimp with Garlic Mojo (3g carbs)
Whakaorangia enei karika ki runga raihi kareparāoa me te rimurapa waro-iti ki te hiahia koe. Engari ko ratou anake te reka o te atua.
Tikina te tunu
Whakaahua: Nico Schinco/Whakaahua: Aran Goyyahan49. Hupa heihei rēmana-Ginger (12g warowaihā)
Kotahi te slurp ka kore koe e titiro ano ki te hupa noodle heihei i te kene.
Tikina te tunu
Whakaahua: Liz Andrew/Whakaahua: Erin McDowell50. Kareparāoa Parai Raihi (23g warowaihā)
E kore koe e he i te hua manu rewharewha, ina koa kei runga ake i tenei kai kai.
Tikina te tunu
HE WHAKAMAHI: 40 Recipes heihei Keto Kaore ano koe i whakamatau