Ewe, kunjalo-18 gram yeprotheni kwaye akukho mveliso yemvelaphi yezilwanyana.
1. URuben sandwich ene tempo
2. Fettuccini Alfredo
22 iiprogram zeprotheni kwi-pasta nganye.
3. Iladi yeklabishi kunye ne-chickpeas
Ikhetho elihle kakhulu lokutya kwasemini kunye ne-19 gram yeprotheni nganye.
4. I-sushi yemifuno kunye ne-tofu steak
Kwiqendu ngalinye lomhlaba ubuncinane ama-25 gram yeprotheni.
5. Iiprotheni imigoqo ngaphandle kwe gluten
Ibha nganye iya kuba ne-16 gram yeprotheni.
6. Tofu nge sipinashi
Qalisa usuku lwakho ngokutya okulungileyo-nganye kwi-21 gram yeprotheni!
7. I-Tofu, ifakwe kwi-cashew kunye neziqholo
Esi sidlo sibukeka sihle kakhulu, kodwa ubuncinane ubunama-20 gram yeprotheni nganye.
8. Isaladi kwifilimu, ingqolowa kunye nobhontshisi obuluhlaza
Emva kokuthatha indebe yesaladi yokutya, ufumana ama-gram ayi-16 eprotheni.
9. I-Kinoa kunye namanqatha kunye ne-tofu ethosiweyo
10. Isaladi ye-avovoc neembotyi ezimhlophe
Hlula le saladi nomhlobo, kuba ukukhonza ngokupheleleyo kuqukethe i-32 gram yeprotheni.
11. Soba nge tofu
Ukuba uhlobisa i-noodle ngepunipoon yamanqwanqwana aqhotyosweyo, ngoko kwisiganeko ngasinye siya kuba yi-18 gram yeprotheni.