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ภาพข้าวไข่ข้นยำปลากระป๋อง เมนูทำง่ายให้โปรตีนสูง 29 กรัม ตกแต่งด้วยสะระแหน่และหอมซอย พร้อมเสิร์ฟในจานสีขาวขอบเขียว
ส่วนผสม��สำหรับทำยำปลากระป๋องและไข่ข้น ประกอบด้วยไข่ไก่ มะนาว พริก หอมแดง ปลากระป๋อง และสะระแหน่ วางบนเขียงไม้
ฉลากโภชนาการของปลากระป๋อง แสดงข้อมูลโปรตีน 15 กรัมต่อ 1/2 กระป๋อง และระบุว่าไข่ไก่ 2 ฟองให้โปรตีน 14 กรัม
การทำไข่ข้นในกระทะเทฟลอน โดยตีไข่ 2 ฟอง เติมซีอิ๊วขาวเล็กน้อย แล้วใช้ตะหลิวคนไข่ใ��นกระทะให้เป็นไข่ข้น
ข้าวสวยราดด้วยไข่ข้นสีเหลืองนวลฟูฟ่องในจานสีขาวขอบเขียว พร้อมรับประทานเป็นฐานสำหรับเมนูโปรตีนสูง
ยำปลากระป๋องที่ปรุงรสด้วยพริก หอมแดงซอย และน้ำมะนาว มีเนื้อปลาและน้ำยำสีแดงเข้ม น่ารับประทาน
ภาพเปรียบเทียบข้าวไข่ข้นก่อนและหลังราดยำปลากระป๋อง ตกแต่งด้วยสะระแหน่ พริก และหอมซอย เพิ่มสีสันน่าทาน
ข้าวไข่ข้นยำปลากระป๋อง 1 จาน ให้โปรตีนรวม 29 กรัม โดยมาจากไข่ 14 กรัม และปลากระป๋อง 15 กรัม
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Give out the menu, easy to make, high protein "rice, thickened eggs, yum, canned fish."

2/24 Edited to

... Read moreถ้าใครเสิร์ชหา “ข้าวไข่ข้นยำปลากระป๋อง/เมนูปลากระป๋อง” แล้วไม่รู้จะเริ่มยังไง เราสรุปวิธีทำแบบละเอียดที่ทำบ่อยช่วงคุมอาหารมาให้ค่ะ เมนูนี้ข้อดีคือวัตถุดิบหาง่ายมาก ไข่ไก่ + ปลากระป๋อง + มะนาว + พริก + หอมแดง แค่นี้ก็ได้จานที่รสชาติจัดจ้าน แต่อยู่ในโหมดทำกินเองได้สบายๆ วัตถุดิบ (1 จาน) - ข้าวสวย 1 ถ้วย (จะใช้ข้าวร้อนหรือข้าวเย็นก็ได้) - ไข่ไก่ 2 ฟอง (โปรตีนประมาณ 14 กรัม) - ปลากระป๋อง 1/2–1 กระป๋อง (ประมาณ 15 กรัมต่อ 1/2 กระป๋อง ตามฉลากที่เราเคยดู) - ซีอิ๊วขาวเล็กน้อย (ใส่ตอนตีไข่) - พริก + หอมแดงซอย - น้ำมะนาว - สะระแหน่ (ใส่/โรยเพิ่มความหอม) วิธีทำไข่ข้นให้นุ่มฟู (ทริคที่ช่วยมาก) 1) ตีไข่ 2 ฟองให้เข้ากัน ใส่ซีอิ๊วขาว “นิดเดียว” พอมีรส ไม่ต้องเยอะเพราะเดี๋ยวเจอยำแล้วเค็มค่ะ 2) ตั้งกระทะเทฟลอน ใช้ไฟอ่อนถึงกลาง ใส่น้ำมันน้อยมากหรือไม่ใส่ก็ได้ถ้ากระทะดี 3) เทไข่ลงไปแล้วใช้ตะหลิวคนวนเบาๆ ให้ไข่เริ่มจับตัวเป็นลอน พอได้ความข้นนุ่มก็รีบปิดไฟ (อย่าทิ้งไว้นาน ไข่จะแห้ง) วิธีทำยำปลากระป๋องแบบไวๆ 1) เทปลากระป๋องลงชาม (ถ้าไม่อยากมัน/เค็มมาก สามารถเทน้ำซอสออกบางส่วน) 2) ใส่พริก หอมแดงซอย บีบน้ำมะนาว ชิมให้ได้เปรี้ยวเผ็ดนำตามที่ชอบ 3) ใส่สะระแหน่เพิ่มความสด แล้วคลุกเบาๆ ไม่ให้เนื้อปลาเละ ประกอบจาน วางข้าวสวย ราดไข่ข้น แล้วโปะยำปลากระป๋องด้านบน ตกแต่งด้วยหอมซอย พริก และสะระแหน่ เท่านี้ก็ได้เมนูปลากระป๋องทำง่ายที่โปรตีนสูงประมาณ 29 กรัม (ไข่ ~14 + ปลา ~15) ปรับให้เข้ากับสายลดน้ำหนัก - อยากแคลน้อยลง: ลดข้าวลงครึ่งหนึ่ง หรือเปลี่ยนเป็นข้าวกล้อง/ข้าวไรซ์เบอร์รี่ - อยากอิ่มนานขึ้น: เพิ่มผักเคียง เช่น แตงกวา ผักสลัด หรือกะหล่ำปลีซอย - กลัวโซเดียม: ใช้ปลากระป๋องแบบโซเดียมต่ำ/เทน้ำซอสออก แล้วเน้นรสจากมะนาวกับพริกแทน เมนูนี้เหมาะมากวันที่ขี้เกียจทำกับข้าวหลายอย่าง แต่ยังอยากได้ทั้งความอร่อยและโปรตีนแบบจุกๆ ค่ะ

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A hand holds a white ramekin with a baked protein cheesecake, alongside another in the background. Text overlays read 'PROTEIN CHEESECAKE' and 'SWIPE', indicating a recipe post.
Two baked protein cheesecakes in white ramekins are shown with text listing the filling ingredients: cottage cheese, vanilla Greek yogurt, egg, and cheesecake pudding mix.
A baked crust, made from cookies/graham crackers, applesauce, and maple syrup, is presented in a white ramekin, ready for the cheesecake filling.
410 cal for 37g protein just for the filling 🍰🍯
🍰 High-Protein Cheesecake (No Cream Cheese Needed!) 410 cal for 37g protein just for the filling Creamy, thick, and protein-packed — but made with Greek yogurt & cottage cheese 👏 Perfect for a lighter dessert or breakfast that still tastes indulgent. 🥧 Crust (Healthier Swap Option!) O
Megan Wood †

Megan Wood †

211 likes

Ninja creami - protein pineapple dole whip 🍍🍦❄️
My #ninja creami is still to this day one of my must used and most talked about Christmas gifts to date! I have been able to create some fun recipes over the years but one of my all time favorites is my protein pineapple dole whip! Here’s how I made it! -1 cup fairlife milk -1 scoop of
Caylah Neu

Caylah Neu

38 likes

A graphic titled 'Homemade Asian Dipping Sauces' displays five different sauces in white bowls, each with its ingredients listed. Featured are Sweet Chili, Yum Yum, Dumpling, Peanut, and Sweet and Sour sauces, showcasing various colors and textures. A Lemon8 watermark is visible.
A must have homemade Asian dipping sauces for your favorite asian dish. Recipes : 1. Dumpling Sauce Ingredients: 3 tbsp soy sauce 1 tbsp rice vinegar 1/2 tsp sesame oil 1/2 tsp sugar 1 tbsp chili garlic oil 1 green onion (optional) 1 tsp sesame seeds Combine all ingredients into a
beckydintn

beckydintn

111 likes

Pumpkin Cheesecake Protein Overnight Oats
High protein pumpkin cheesecake overnight oats that are super delicious so save this one for fall (or make them right now, why not?) These are shockingly good – I was surprised because even I don’t absolutely love pumpkin. They’re also high in protein, fiber, omega-3’s, vitamin A, and potassium.
Alex, MS, RD | Nutrition

Alex, MS, RD | Nutrition

123 likes

🌺Self Love Season High-Protein Oat Bowl💕
#highproteinoatmeal #oatmeal #bodytransformation #Cookingwithsherrill
💕🌺Cookingwithsherrill

💕🌺Cookingwithsherrill

12 likes

street corn chicken rice bowl
Ingredients: For the Chicken: 1.5 lbs boneless, skinless chicken breasts or thighs 2 tablespoons olive oil 2 tablespoons lime juice 2 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/2 teaspoon garlic powder 1/2 teaspoon onion powder Salt and black pepper, to
Desiree Allen

Desiree Allen

268 likes

A close-up of a high-protein meal featuring an omelette seasoned with everything bagel spice and a balsamic glaze drizzle, served alongside a fresh salad of arugula and cherry tomatoes on a dark plate. The image has text overlay 'High Protein 7-Day Meal Plan'.
A weekly meal planner table outlining breakfast, lunch, dinner, and snack options for each day from Monday to Sunday, featuring a variety of high-protein, fusion-inspired dishes. The image includes the text 'WEEKLY MEAL PLANNER'.
A comprehensive grocery list categorized into Proteins, Vegetables & Fruits, Grains & Carb Altern., Dairy & Dairy Alternatives, and Other, detailing ingredients needed for the high-protein 7-day meal plan. The image includes the text 'GROCERY LIST'.
High Protein 7-Day Meal Plan Fusion 🌯
Hi lovelies! I wanted to create a meal plan that included a fusion of diffferent cuisines. So this high protein 7 day meal plan has some recipes inspired by worldwide cuisines. I am including the recipes below here: Huevos Rancheros Bowl🍳 - Scrambled eggs with black beans, diced tomatoes, jalap
Roya

Roya

1162 likes

A close-up of golden-brown pineapple empanadas dusted with powdered sugar. Some are cut open, revealing a vibrant yellow, chunky pineapple filling. They are arranged on a wooden board against a warm, blurred background.
Pineapple Empanadas🫔
Ingredients:📝 For the dough: 4 cups wheat flour 1 cup sugar 1 teaspoon baking powder 1/2 teaspoon salt 1 cup lard or butter at room temperature 2 eggs 1/2 cup milk 1 teaspoon vanilla extract For the filling: 2 cups chopped pineapple (fresh or canned, drained) 1/2 cup sugar 1 tablespo
rosario vnz 🇸🇻

rosario vnz 🇸🇻

4 likes

7 Day High Protein Meal Plan 🥗
Meal prepping just got a whole lot more delicious 🥣 I put together a full 7-day high protein power bowl plan hitting 130–150g of protein a day — every meal is a bowl, every bowl is packed with flavor. Breakfast, lunch, a snack, and dinner covered for the entire week. Grocery list included so you ca
Roya

Roya

48 likes

Lentil Salad with Tahini + Nooch (High Protein)
Whether you’re meal prepping for the week or looking for a fresh, feel-good lunch, this hearty 10-minute lentil salad delivers on both taste and nutrition. The dressing combines two ingredient powerhouses: tahini and nutritional yeast. It’s extremely filling due to the protein and fiber content
Alex, MS, RD | Nutrition

Alex, MS, RD | Nutrition

77 likes

Chicken & Rice
Perfect for a cold day☃️🍲 Ingredients: 6-7 pieces of chicken 🍗 2 cups of rice🍚 Can of cream of chicken w/herbs (Campbell’s) Poultry seasoning Garlic powder Onion powder Seasoning salt Black pepper Yellow onion 🧅 Green Bell pepper 🫑 1 Chicken bouillon cube Steps: 1) Clean chicke
NikkiBG

NikkiBG

675 likes

A plate featuring grilled chicken, white rice, shredded red onion, cilantro, lettuce, and lime wedges, with the text 'High Protein 7-Day Meal Plan' overlaid. The image showcases a healthy, high-protein meal.
A weekly meal planner table outlining breakfast, lunch, dinner, and snack options for each day from Monday to Sunday, featuring various high-protein meals like Greek Yogurt Fruit Bowl and Protein Pasta with Grilled Blackened Chicken.
A comprehensive grocery list categorized into Proteins, Vegetables & Fruits, Grains & Carb Alternatives, Dairy & Dairy Alternatives, and Other, detailing ingredients needed for a high-protein 7-day meal plan.
High Protein 7-Day Meal Plan 🌮
Hi gals and guys! Another High Protein Meal Plan for a new week! I try to switch the meals up to keep it interesting but also keep them easy to make. I’d love to know what you’d like to see more of from me that would make your life easier! Let me know ◡̈ Have a great week! 💕 Greek Yo
Roya

Roya

973 likes

4 HIGH Protein Dinner Ideas 🍽️✨
Back with some more high protein recipe options for you to try! I love meal prepping during the week to make my life easier and help me stick to a healthy diet with nutritious meals, especially after a long day when I don’t always necessarily feel like cooking. Remember meal prepping does not need
carlyroese

carlyroese

283 likes

low calorie, high protein tuna fish
here’s a low calorie, high protein tuna fish. it may not look the best but it’s so good! #fyp #highprotein #caloriedeficit #weightloss
Makayla

Makayla

108 likes

Protein-Packed Taco Cottage Cheese
Bowl
Protein-Packed Taco Cottage Cheese Bowl A delicious and nutritious bowl packed with flavor and protein. Ingredients: - 1 cup cottage cheese - 1/2 cup cooked ground turkey or beef - 1/2 cup black beans, rinsed and drained - 1/4 cup corn, canned or frozen - 1/2 avocado, diced - 1/4 cup diced
Yuri Aceves

Yuri Aceves

8 likes

HEALTHY PROTEIN COOKIES
RECIPE TO HEALTHY PROTEIN COOKIES 🍪 Chocolate Chip Protein Cookies These cookies come with 14 grams of protein per serving, this healthier treat is the perfect way to satisfy your sweet tooth. When you’re on a diet, or just trying to stay clean! They're chewy, filled with peanut butter and
Å⅂⅄℥℥Å ☺︎

Å⅂⅄℥℥Å ☺︎

216 likes

Mashed Potato Eggs Benedict Waffles 🧇🥔🥚
Ingredients For Waffles 4 tablespoons (1/4 cup) melted butter 1 cup mashed potatoes (a little more or less is okay) 1/4 cup grated cheese 3/4 cup milk 1/4 cup sour cream 3/4 cup all-purpose flour 1 1/2 teaspoons baking powder 1/4 teaspoon salt 1/4 teaspoon black pepper For Hollandaise
rosario vnz 🇸🇻

rosario vnz 🇸🇻

3 likes

High Protein Pumpkin Oatmeal
INGREDIENTS 1 cup milk of choice I like whole milk ½ cup rolled oats ¼ teaspoon pumpkin spice ¼ cup pumpkin puree NOT pumpkin pie mix 1 tablespoon chia seeds 1 serving vanilla protein powder Optional toppings 1 tablespoon nut butter granola ¼ cup berry of choice INSTRUCTIONS Add m
Avocado_skillet

Avocado_skillet

173 likes

A vibrant bowl featuring black beans, quinoa, seasoned shrimp, avocado slices, and lime wedges, garnished with cilantro. The image has a text overlay that reads 'High Protein 7-Day Meal Plan'.
A detailed weekly meal planner grid outlining breakfast, lunch, dinner, and snack ideas for each day from Monday to Sunday, including dishes like 'Grilled Chicken Breast with Quinoa' and 'Protein Smoothie'.
A comprehensive grocery list categorized into 'Proteins', 'Vegetables & Fruits', 'Grains & Carb Altern.', 'Dairy & Dairy Alternatives', and 'Other', providing ingredients needed for the high-protein meal plan.
High Protein 7-Day Meal Plan 🌯🥗
Back with another weekly meal plan! ◡̈ I hope these are beneficial for you and can bring you some structure to your weekly meals. Below are the macros for each meal: Mon: Breakfast: Protein 25g, Carbs 7g Fat 10g Lunch: Protein 30g Carbs 30g Fat 5g Dinner: Protein 35g Carbs 30g Fat 1
Roya

Roya

10.4K likes

High protein cucumber chicken salad 🥗
2 medium sized cucumbers 1 cup canned chicken or grilled (your choice) half a cup diced red onion 1 Tbsn of minced garlic 1 half fresh squeezed lemon juice 1 cup fat free Greek yogurt salt and pepper to taste Additional tips/notes: I added a few dashes of everything but the bagel seasoning
Misty Nyman

Misty Nyman

159 likes

38g Protein Chicken Enchiladas with Creamy White
Ingredients📝 For the Enchiladas 2 cups Shredded cooked chicken Rotisserie chicken can be used for convenience. 8 pieces Tortillas Use flour or corn based on preference. 2 cups Shredded cheese Cheddar or Monterey Jack recommended. 1 cup Diced onion Optional; can adjust to desired taste. 1
rosario vnz 🇸🇻

rosario vnz 🇸🇻

3 likes

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