【新年食濟咗？】model運動達人Yen推介：3道不用煮的健身餐單 幫你一星期極速修身減磅！

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不需要明火，只需要原料蔬菜、水果和調味料，幾個簡單步驟，10分鐘內完成健身又美味的1餐！加埋之前教嘅健身運動，今個新年食濟咗都無有怕啦！
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撰文：Yen Wong｜編輯：Manyi｜圖片來源：Instagram

運動達人推介的3道不用煮的健身餐單

1. 沙拉配藜麥

把青瓜、牛油果、蕃茄和香菜切碎，加幾勺藜麥，少許橄欖油、檸檬汁和海鹽即可。

藜麥清脆硬身，草青氣息撲鼻，同時很飽肚。營養價值甚高，含豐富蛋白質、磷、鈣、鎂、鐵、鋅等多種礦物質，絕對是上佳的膳食纖維。糖尿病或對麩質過敏人士亦可安心進食。

 

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Chopped salads with quinoa are one of my fave quick + easy meals, especially when you want something refreshing 💦. To make: chop whatever raw veggies you have on hand (I find cucumbers, cherry tomatoes, carrots or peppers work best), chop some parsley, add a couple scoops of cooked quinoa, avocado, olive oil, lemon juice, sea salt, pepper + some seeds like hemp or pepitas for an extra boost of protein 🤗. I never tire of this + it’s also a great lunch to pack! Have a great Saturday everyone ❤️❤️

CARRIE WALDER, MS, RD（@walderwellness）分享的貼文 於 張貼

2. 菠菜與螺旋藻

把一杯菠菜、一杯杏仁奶、半勺螺旋藻、少量肉桂和一勺蛋白粉，放到攪拌機混合。加上切碎的香蕉、牛油果和藍莓點綴即可。

螺旋藻富含豐富營養，有助於控制血糖、降低壞膽固醇、改善缺鐵型貧血，同時螺旋藻有效增加運動時的耐力及肌力，對於運動愛好者可是一大福音。

 

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SPIRULINA SMOOTHIE BOWL 🥝 it may be fall, but i still got alll the mermaid vibes in my kitchen with this smoothie 🧜🏼‍♀️ recipe is super easy, so imma share with y’all! simply blend: 1 banana (frozen), 1/4 avocado, 1/4 cup blueberries, 1 cup riced cauli (frozen), 1 cup baby spinach (frozen, or a few cups fresh), 1-1.5 cup almond milk, 1/2 tsp spirulina, few dashes of cinnamon, and 1 scoop protein powder (i used @toneitup vanilla protein)! i started regularly adding avocado into my smoothies, and i just have to tell the world – IT’S INCREDIBLE and the secret for thiqnessss 💪 for some extra crunch, i highly recommend cacao nibs too. if you try it, lemme know whatcha think! 💚

celina | thevisualveggie（@thevisualveggie）分享的貼文 於 張貼

3. 奇亞籽吐司

榛子醬和花生醬打底，加上草莓、杏仁片、奇亞籽和曲奇餅乾即可。

每 100 克奇亞籽含有 37.5 克的膳食纖維，當中的油脂，絕大部分屬於有益身體的不飽和脂肪酸，可降低膽固醇，調節腸道機能，減少罹患心血管疾病風險，有助於維持神經系統和腦部運作。

 

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TOASTIN’ TO ___________ ? ☝︎… fill in the blank above!! I love posting toast pictures and sharing what I am “toastin’ to” because I believe life is a celebration & there is always something to be grateful for😚🥂🌟 • “This is the day the Lord has made; we will rejoice and be glad in it.” Psalm 118:24. Each day is a rich and precious gift from God, with new grace and new opportunities. With this mindset I feel like I can be more present and thankful for where I am at right now. I struggle with anxiety and i’m constantly worrying but, when I wake up and put this verse in my head I reevaluate my thoughts. Why worry when I know God is faithful and will take care of me? He has a plan so all I can do is live in the moment and be extremely grateful for all that I have. I am striving to practice gratitude every single day && live a life with full FULL heart💓 happy Sunday friends!! • TOAST #deats: @foodforlifebaking toast topped with BOTH @eatnuttzo & @sunbutter , strawberries, sliced almonds, chia seeds, cacao nibs & a @sunandswellfoods double cacao cookie bite😍

J U S T I N E O K A J I M A（@justine.eats）分享的貼文 於 張貼