ʻAe, ua pololei - 18 grams o ka protein aʻaʻohe huahana o nā holoholona.
1. E hana i ka sandwich me kahi kino
2. Fettuccini Alfredo
22 momona o ke kinaika ma kēlā me kēia me ka paʻi.
3. Kaʻaila ka huapalapala me ka moa
He koho maikaʻi loa no kaʻaina awakea aʻoi aku ma mua o 19 grams o ka protein i kēlā me kēia lawelaweʻana.
4. Puhi meaʻai me ka tofu kai
I kēlā me kēia māhele o ka'āina he 25 mau paona.
5. Nānā pale me ka liʻiliʻiʻole
E paʻa ana i kēlā me kēia pahu i 16 grams punahele.
6. Tofu me ka'ōkihi
E hoʻomaka i kou lā me kaʻai pono - i kēlā me kēiaʻoihana 21 grams o ka protein!
7. Tofu,'ōlaʻiʻia i ka cashew a me nā meaʻala
ʻAʻole iʻoluʻolu wale kēia pāʻani, akā, he 20 grams o ka protein i kēlā me kēia lawelawe.
8. E hoʻopihaʻia mai ka huapalapala, ka palaoa a me nā pīniʻeleʻele
Ma hope o ka laweʻana i ke kīʻaha salai no kaʻaina awakea, loaʻa iāʻoe he 16 protein.
9. Kinoa me nāʻepa a me ka topa
10. Huamoa kalo a me nā pī keʻokeʻo
E mahele i kēia hua salari me ka hoaaloha, no ka mea, he 32 mau paona ka meaʻai i hoʻohui pihaʻia.
11. Soba me ka tofu
Ināʻoe e hoʻolimalima i nā noodles me ka punetune o nā pīni'āpana, a laila, i kēlā me kēia me ka lawelaweʻana, he 18 mau kalamona.