Hongu, ndizvo chaizvo - 18 gramu eprotini uye hapana chibereko chemhuka yakabva.
1. Reuben sandwich rine tempo
2. Fettuccini Alfredo
22 gramu yeprotini mune imwe neimwe yepasta.
3. Kabichi saladi nechickpeas
Chinhu chakanakisisa chekudya kwemasikati uye kupfuura 19 magamu emapurotini mubasa rimwe nerimwe.
4. Sushi yezvirimwa neshizha
Mune chikamu chimwe nechimwe chenyika iyo inenge 25 gramu eprotini.
5. Mapuroteni mabheji asina gluten
Bhari imwe neimwe inenge iine 16 magalamu emuprotini.
6. Tofu nesipinashi
Tanga zuva rako nechingwa chakanaka - mune imwe neimwe inoshumira magiramu 21 eprotini!
7. Tofu, yakagochwa mumakanda uye zvinonhuwira
Idya iyi inotarisa kwete yakanaka chete, asi ine magiramu makumi maviri emapurotini mubasa rimwe nerimwe.
8. Saradhi kubva mufirimu, chibage uye nyemba
Mushure mokutora mukombe we saladi kuti udye, unowana magiramu 16 eprotini.
9. Kinoa nemakungu uye fried tofu
10. Kushushira saladhi nemabhendi machena
Gurai saradi neshamwari, nokuti kushumira kwakakwana kune 32 gramu eprotini.
11. Soba ne tofu
Kana iwe ukashongedza noodles nepuniki yezvimedu zvakakanyiwa, zvino muitiko imwe neimwe yekushumira ichava 18 gramu eprotini.