レシピについては説明をご覧ください #栄養士 #減量抵抗 #インスリン抵抗性
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1. Sushi Bowl
Prep time: 15 min
Protein: ~35g
What you need:
– 4 oz wild-caught salmon or ahi tuna (sashimi-grade or canned if short on time)
– 1⁄2 avocado, sliced
– 1 cup cauliflower rice (microwaved or pan-heated with sesame oil)
– 1 tbsp coconut aminos
– 1 tsp rice vinegar
– Shredded seaweed, sesame seeds, green onions
Optional: Wasabi mayo (1 tbsp avocado mayo + dash of wasabi)
2. Sheet Pan Garlic Chicken + Veggies
What you need:
6 oz boneless skinless chicken thighs or breast
1.5 cups chopped zucchini, bell pepper, and broccoli
Olive oil, garlic powder, paprika, salt
Bake at 425°F for 15–18 minutes
Serve with optional dipping sauce (ranch, pesto, or chipotle mayo)
3. Bunless Cheeseburger Bowl
6 oz grass-fed ground beef or bison
1 slice sharp cheddar (optional)
2 cups shredded lettuce
1⁄4 cup chopped pickles
2 tbsp chopped onion
1 tbsp ketchup (no sugar added) + 1 tbsp mayo = burger sauce
4. High-Protein Cobb Salad
2 hard-boiled eggs
4 oz grilled chicken or rotisserie chicken
1.5 cups romaine or butter lettuce
2 tbsp blue cheese crumbles
2 slices crumbled bacon
1⁄2 avocado
2 tbsp olive oil & red wine vinegar
5. Keto Shrimp Stir-Fry Bowl
6 oz peeled shrimp (cooks in ~4 min!)
1.5 cups broccoli slaw or stir-fry veggie mix
1 tbsp coconut oil
Coconut aminos + garlic + ginger
Optional: scrambled egg for extra protein