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ตามใจแม่ TamJaiMom
ตามใจแม่ TamJaiMom

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Sardine salad. 20 grams of protein. ✨

5/3 Edited to

... Read moreสลัดปลาซาร์ดีนถือเป็นเมนูที่เหมาะสำหรับคนที่ต้องการเน้นโปรตีนคุณภาพสูงโดยไม่เพิ่มไขมันที่ไม่ดีให้กับร่างกาย ในแต่ละมื้อ การเลือกทานปลาซาร์ดีนช่วยเติมเต็มโภชนาการด้วยโปรตีนถึง 20 กรัม พร้อมไขมันดีที่ช่วยเรื่องหัวใจและสมอง นอกจากนี้สลัดยังช่วยให้เรารู้สึกอิ่มนาน รักษาสมดุลการทานอาหารไม่ให้อัตราการบริโภคคาร์โบไฮเดรตและไขมันสูงเกินไป ประสบการณ์ส่วนตัวที่ได้ลองทำสลัดปลาซาร์ดีนเป็นประจำ พบว่าเมนูนี้ช่วยให้มื้ออาหารของผมแคลอรีไม่สูงแต่เต็มไปด้วยสารอาหารครบถ้วน และยังช่วยลดความอยากของอาหารจุบจิบในระหว่างวัน ส่วนการใช้ผักสดหลากสี ผสมกับปลาซาร์ดีนที่มีไขมันดี ยังทำให้มื้ออาหารดูน่ากินและสดชื่นขึ้น การเลือกวัตถุดิบปลาซาร์ดีนแบบกระป๋องที่มีเกลือน้อยหรือบรรจุในน้ำแร่ จะช่วยลดปริมาณโซเดียมที่รับเข้าสู่ร่างกาย นอกจากนี้ใครที่ทำ IF (Intermittent Fasting) หรือการอดอาหารเป็นช่วงๆ ก็สามารถใส่เมนูนี้เข้าไว้ในมื้อที่ทาน เพื่อให้ได้รับสารอาหารที่ครบถ้วนและช่วยรักษามวลกล้ามเนื้อในช่วงลดไขมันได้อย่างมีประสิทธิภาพ ลองปรับเปลี่ยนรสชาติด้วยน้ำสลัดที่ทำจากน้ำมะนาว น้ำมันมะกอก และสมุนไพรต่างๆ แทนซอสที่มีน้ำตาลหรือไขมันทรานส์ ก็ช่วยให้เมนูสลัดปลาซาร์ดีนนี้ยิ่งเพิ่มคุณค่าทางโภชนาการและเหมาะกับไลฟ์สไตล์คนรักสุขภาพมากขึ้นอีกด้วย

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A white plate is filled with a high-protein OMAD meal, featuring seasoned chicken breast, sautéed shrimp, roasted sweet potatoes, and roasted Brussels sprouts. A fresh spring mix salad with strawberries, blackberries, and lemon slices completes the dish. Text overlays read "130g Protein OMAD Plate" and "High Protein Whole Food Meal."
130g Protein OMAD Plate
One of my OMAD meals today came out to about 130 grams of protein and kept me full the entire day. Main protein sources on this plate… -seasoned chicken breast -sautéed shrimp Sides… -roasted sweet potatoes -roasted brussels sprouts -spring mix salad with strawberries and berries -fre
OMAD Coach Ria

OMAD Coach Ria

75 likes

STRAWBERRY SMOOTHIE 30 grams of protein
This is a great way to get 30 grams of protein while keeping in low calorie. #high protein meals #proteinsmoothie #lowcaloriesmoothies #easymeals
Fernandadidit

Fernandadidit

59 likes

Two turkey spinach wraps are being assembled on a paper towel, featuring turkey slices, hummus, spinach, crumbled feta cheese, and cucumber sticks. Text overlays indicate "High Protien Snacks," "Turkey spinach wraps," and "27g of protein."
Five ingredients for the wraps are displayed on a counter: a container of baby spinach, a package of sliced turkey, a container of crumbled feta cheese, a tub of everything bagel hummus, and a package of mini cucumbers. Text states "Only 5 ingredients."
Two slices of turkey lunch meat are spread with a generous layer of everything bagel hummus on a paper towel. A spoon with hummus is visible in the background, indicating the preparation step.
TURKEY WRAPS 27 grams of protein ✨
This only took 5 ingredients. Sliced turkey breast ( ask to slice thicker) Feta cheese Spinach Mini cucumbers Everything seasoning hummus This literally took maybe 10 min. I've been trying to switch it up a little.i found this recipe on pintrest so I decided to give it a try. Yo
Indialeevictoria ❤️‍🔥

Indialeevictoria ❤️‍🔥

34 likes

A person in a black jumpsuit takes a mirror selfie in a gym, with text overlay 'PROTEIN FOR FATLOSS' and a smaller inset image of the same person.
A breakfast meal in a container featuring frittatas with egg whites and turkey sausage, a sausage patty, and an air-fried hash brown, totaling 30g of protein.
A lunch meal in a container with diced sweet potatoes, ground turkey, peppers, onions, mushrooms, and a burger sauce made from Greek yogurt, ketchup, and mustard, totaling 35g of protein.
3 meals to hit 100+ grams of protein
Hitting your protein goal is hard. Trust me I know it everybody knows it. So that’s why I always say to focus on breaking that big number down into at least three meals in one snack. Three meals that have at least 30 g of protein and one snack that is at least 10 g of protein. Then if you add a pro
Que

Que

1123 likes

A vibrant power bowl featuring grilled chicken, black beans, cherry tomatoes, avocado, and mixed greens, illustrating easy, high-protein meal ideas with minimal cooking.
An overhead view of five diverse yogurt bowls, each topped with various fruits like mandarins, bananas, and berries, along with nuts and other healthy additions.
Two glass jars of overnight oats, topped with fresh strawberries, whipped cream, and chopped nuts, showcasing a convenient, no-cook breakfast option.
Minimal Cook Meals with 30 Grams of Protein
Tired of cooking all the time but trying to reach a higher overall protein intake? Here are some easy meal ideas with 30 grams of protein that require minimal to no cooking at all. Easy Protein Sources Below Frozen edamame: one cup has about 18 grams of protein. Canned beans and legumes: 8
Alex, MS, RD | Nutrition

Alex, MS, RD | Nutrition

37 likes

45 Grams of Protein No Protein Powder
This is definitely one of my favorite meal replacements or snacks! Always so good! #proteinforweightloss #losingweight #inspire #motivate #smoothie #proteinsmoothie #lowcaloriesmoothie #weightlosssmoothie #easyproteinsnack
Fernandadidit

Fernandadidit

219 likes

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