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30-day November menu plan🥙🫗

After the vegetarian period, we will return to the vegetarian birthday mode like previous years. Lacto-ovo vegetarians can eat milk and eggs, but not all types of meat.

And this month I intend to drink the protein plan and eat the salad on the plan. The fruit may change somewhat conveniently, but I will try to eat it every day. And this month, the whole wheat has disappeared from the menu. I would like to take a break for a month:)

# Food control # Happy diet

# Menu plan # Eat record # IF

2024/11/1 Edited to

... Read moreถ้ากำลังหา “เมนูมังสวิรัติ 30 วัน” หรือ “เมนูอาหารสุขภาพ 30 วัน” แบบที่ทำได้จริงในชีวิตประจำวัน เราว่าเคล็ดลับคือทำให้มัน “ยืดหยุ่น” ค่ะ แพลนนี้เราใช้แนว lacto-ovo (กินนม+ไข่ได้) เลยจัดเมนูไทยจานเดียว/อาหารตามสั่งให้สลับกัน เช่น โจ๊ก ข้าวต้ม ข้าวผัด สุกี้น้ำ เส้นเล็กน้ำใส ต้มจืดสาหร่าย ราดหน้าเห็ด ผัดไท กะเพราเห็ดรวม ฟักทองผัดไข่ ผัดผักบุ้ง ฯลฯ แล้วคุมความอิ่มด้วยสลัดผักและแพลนท์โปรตีนในบางมื้อ วิธีวางแพลนให้ไม่เบื่อ (และไม่หลุดง่าย) 1) แบ่ง “ฐานเมนู” 4 กลุ่มแล้ววนซ้ำ: เมนูน้ำ (โจ๊ก/ข้าวต้ม/สุกี้/ต้มจืดสาหร่าย), เมนูผัด (ผัดคะน้า/ผัดผักบุ้ง/กะเพราเห็ด), เมนูเส้น (ผัดไท/ราดหน้าเห็ด/สปาเก็ตตี้), เมนูข้าวจานเดียว (ข้าวผัด/ข้าวคลุกกะปิแบบมังฯ/กับไข่) 2) ใช้ “โปรตีนหลัก” ให้ถึงในแต่ละวัน: ไข่ เต้าหู้ เห็ด นม/โยเกิร์ต หรือแพลนท์โปรตีน 1 เสิร์ฟ จะช่วยให้อิ่มนานและลดการหิวจุกจิก 3) ใส่ผักให้ได้ทุกมื้อ: ถ้าสั่งอาหารตามสั่ง เรามักขอเพิ่มผัก/เพิ่มเห็ด หรือสั่งสลัดผักแยกไว้ 1 กล่อง กินคู่กันจบเลย กินอะไรดีไม่อ้วน? (แนวทางแบบไม่เครียด) - เลือกเมนูน้ำใสก่อนถ้าวันไหนรู้สึกบวม/กินหนักมา เช่น สุกี้น้ำ ต้มจืดสาหร่าย เส้นเล็กน้ำใส แล้วเพิ่มไข่ต้ม/เต้าหู้เป็นโปรตีน - เมนูผัดให้ “ลดมันได้” โดยขอผัดน้ำ/ใช้น้ำมันน้อย และเลี่ยงหวานจัด - ของว่างให้เป็นผลไม้ที่หยิบง่าย (ปรับตามสะดวกได้) หรือโยเกิร์ต/นมแทนขนม สำหรับคนที่ต้องการพลังงานสูง (แต่ยังเป็นมังฯ) วันที่ต้องใช้พลังงานมาก เราจะเพิ่มคาร์บดีๆ เช่น ข้าวเพิ่มครึ่งทัพพี หรือเพิ่มมัน/ฟักทอง และเพิ่มโปรตีนอีก 1 อย่าง เช่น ไข่เพิ่ม 1 ฟอง หรือเต้าหู้/เห็ดเพิ่ม จะได้ไม่หิวไวและไม่เผลอจัดของหวานทีหลัง ไอเดีย “เมนูมังสวิรัติ 7 วัน” เอาไว้เริ่มต้น วัน 1 โจ๊ก + ไข่ / สลัดผัก วัน 2 ข้าวต้มเห็ด + ไข่ต้ม วัน 3 ราดหน้าเห็ด (ขอผักเยอะ) วัน 4 สุกี้น้ำเห็ด + แพลนท์โปรตีน วัน 5 ผัดคะน้าเห็ด + ไข่ดาว วัน 6 ผัดไท (ลดหวาน) + ผักเคียง วัน 7 ต้มจืดสาหร่าย + ข้าว + เต้าหู้ ถ้าอยากทำให้เป็น “เมนูวีแกน” ก็ปรับได้เหมือนกันค่ะ แค่เปลี่ยนโปรตีนจากไข่/นมเป็นเต้าหู้ ถั่วต่างๆ หรือเลือกแพลนท์โปรตีนที่ไม่มีส่วนผสมนม-ไข่ แล้วเช็กซอส/เครื่องปรุงที่มีส่วนผสมจากสัตว์ เท่านี้ก็ใช้แพลนแนวเดียวกันได้เลย

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A pink graphic titled "BIBLE READING PLAN FOR NOVEMBER 2025." It states the plan focuses on "Holy Spirit, Lead Me" and includes themes like the Promise of the Spirit and Walking in Step. Handles @theseunbabara and @chrissysimone_ are visible.
The first part of a "30 Day Bible Reading Plan" grid, displaying daily Bible verses from Day 1 to Day 15. Verses include John 14:15-27, Acts 1:1-11, Romans 8:1-11, and Luke 4:1-15. The background features light pink palm leaves.
The second part of a "30 Day Bible Reading Plan" grid, showing daily Bible verses from Day 16 to Day 30. Verses include 1 Corinthians 2:6-16, Ephesians 1:15-23, Micah 3:1-8, and Revelation 22:12-21. The background features light pink palm leaves.
🙏🏾30 Day Bible Reading Plan 2025🫶✨
Let’s start the month of November off right! Join me and my besties in building a closer relationship with God and holding each other accountable. As you read each verse daily, take some time to dissect and mediate on it. Ask God for wisdom & to imprint his words on your hearts. Need some m
Christina

Christina

1 like

Scripture Writing Plan Pt. 2
Shann

Shann

63 likes

Dinner For The Week 🥧
Dinner ideas for the week !! #thanksgivingrecipes #thanksgiving #dinnerideas #mealplan #dinnerrecipe
Nichole ✨☕️

Nichole ✨☕️

58 likes

My plans for November
Pretty booked up next month #novemberchallenge #runningmotivation #marathontraining #runningjourney #runclub
Han P🏃🏽‍♀️

Han P🏃🏽‍♀️

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