E, ho nepahetse - ligrama tse 18 tsa protheine 'me ha ho sehlahisoa sa liphoofolo.
1. Sandwich ea Reuben e nang le tempo
2. Fettuccini Alfredo
22 dikgerama tsa protheine tse nang le pasta.
3. Salate ea kariki le li-chickpeas
Khetho e babatsehang bakeng sa lijo tsa motšehare le ho feta ligrama tse 19 tsa protheine ho e mong le e mong ea sebetsang.
4. Sushi ea meroho e nang le tofu steak
Karolong e 'ngoe le e' ngoe ea naha bonyane ligrama tse 25 tsa protheine.
5. Liprotheine tse nang le gluten
Sebaka ka seng se na le bonyane ligrama tse 16 tsa protheine.
6. Tofu ka spinach
Qala letsatsi la hau ka lijo tse nepahetseng - ka ho sebelisa ligrama tse 21 tsa protheine!
7. Tofu, e halikiloeng ka cashew le linoko
Sejana sena se shebahala se setle feela, empa se na le ligrama tse 20 tsa protheine ho e mong le o mong.
8. Salala ho tloha filimi, poone le linaoa tse tala
Ka mor'a ho nka senoelo sa salate bakeng sa lijo tsa motšehare, o fumana ligrama tse 16 tsa protheine.
9. Kinoa e nang le linōko le tofu e halikiloeng
10. Selasela salate le linaoa tse tšoeu
Arola salate ena le motsoalle, hobane tšebeletso e feletseng e na le ligrama tse 32 tsa protheine.
11. Soba le tofu
Haeba u khabisa li-noodle ka khaba ea linotši tse khethiloeng, joale ketsahalong e 'ngoe le e' ngoe ea tšebeletso e tla ba 18 dikgerama tsa protheine.