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My 睇舖 x 6-pack diet :
8pm to 12pm Fasting 禁食
Lunch
5 Egg Whites (蛋白低膽固醇及卡路里， 營養一樣)
200g Chicken Breast / Fish / 花膠/ 海參 (挪威野外三文魚最好，not farmed)
100g Yam / Brown Rice (食番薯好健康)
200g Mixed Vegitables (西蘭花是最好)
100g Fruit (牛油果/Apple/Berries 等)
Similar for Dinner (except eggs)
總之 more protein, build muscle. Less calories, lose fat. More collegen 膠原蛋白，more healthy!
Meal Plan for my best friend Cherrie Wong:
Personal information: height 160cm, weight 60kg, BMR approx 1200 - 1300kcal
Breakfast:
Cottage Cheese 100g
Yogurt 200g
Strawberry and blackberries 100g
Lunch:
Option A:
Grilled Chicken breast 120g
Steamed brown rice 100g
Veggies 70g
1 tablespoon of extra virgin olive oil
Option B:
Grilled Ribeye steak 120g
Steamed sweet potato 100g
Veggies 70g
1 tablespoon of extra virgin olive oil
*just in case you feel hungry at late afternoon, you can eat 15 roasted almonds as snack.
Dinner:
Slow cooked Salmon steak 200g
A big dish of mixed salad
1/4 Avocado
total calories approx. 1250, Protein 120g, Fat 50g, Carb 70g
Remarks: there is no quota for vegetable, all you can eat, even up to 150g per meal is highly recommended.
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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh
I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.
This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!
READ BELOW for recipes and steps.
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Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
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CHICKEN & FISH TANDOORI
Ingredients (serves 4):
1) 400g Chicken Breast
2) 400g Tilapia Fish
3) 1.5 tbsps. Olive Oil
4) 1/2 cup Plain Yoghurt
5) 4 Garlic Gloves, roughly chopped
6) 2 tbsps. Fresh Ginger, roughly chopped
7) 2 tbsps. Lemon Juice
8) 1 tsp. Ground Coriander
9) 1 tsp. Ground Cumin
10) 1 tsp. Ground Turmeric
11) ½ tsp. White Pepper
12) 1 tbsp. Paprika
13) 1 tsp. Salt
Steps:
1) Cube the chicken breast into chunks and slice the fish.
2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste.
3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients - oil, yoghurt, lemon juice and all the spices. Mix well.
4) Marinade the the chicken cubes and fish slices. Leave for 15 - 20 minutes for the meat to soak the flavours.
5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit
6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray.
7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray.
8) Bake it the oven for 15 - 20 minutes or until just done.
7) Serve the tandoori chicken and fish with cucumber salad.
Total - 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein
Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein
FRESH CUCUMBER SALAD
Ingredients (serves 4)
1) ½ cup Onion, chopped
2) 1 cup Tomato, chopped
3) 1 cup Cucumber, chopped
4) 1/4 cup Fresh Coriander, chopped
5) 1 tsp. Red Chili powder
6) 2 tbsps. Lemon juice
7) Salt to taste
Steps:
1) Add all the ingredients in a bowl. Mix well.
2) Allow it to chill in the fridge until it’s ready to be served.
Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein
Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein
LIGHT VEGETABLE CURRY W/ BASMATI RICE
Ingredients (serves 4):
1) 300g carrot, cut into cubes
2) 200g Spinach, fresh or frozen
3) 1 can (240g) Chickpeas, rinsed and drained
4) 1 can (400g) Diced Tomato
5) ½ cup Light Coconut Milk
6) 1 tbsp. Olive Oil
7) 1 medium Onion, diced
8) 6 Garlic Cloves, minced
9) Thumb-size piece Ginger, minced
10) 1 tbsp. Cumin
11) 1 tbsp. Curry Powder
12) 1 tsp. Paprika
13) Salt & Pepper to Taste
Steps:
1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 - 3 minutes.
2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach.
3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 - 15 minutes before serving.
4) Stir occasionally and serve hot
Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein
Per serving - 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein
Per serving with 1 cup Basmati Rice - 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein
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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app | SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Most of you have never met Terrence before. =) If you've been following my insta stories, you must have seen my delicious and healthy meal preps. Well, I've been lucky and spoilt to have him meal prep for me. Watch this video!
Do you want to watch more video of us together? Let me know in the comments below! Follow Terrence on his IG www.instagram.com/TerrenceTeo7
READ below for the recipes and steps.
No idea how or where to start? Watch this -
Beginner's Guide to Meal Prepping (5 Easy Steps):
https://youtu.be/eP10vDBmnzQ
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Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
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https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
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INGREDIENTS
Boyfriend's Portion
1)500g Chicken Breast - 820Cals, 154g protein, 38.6g fat
2) 300g Beef Fillet - 561Cals, 90g protein, 29g fat
3) 200g Salmon Fillet - 416cals, 40g protein, 26g fat
4) 200g Perch Fillet - 188cals, 37.5g protein, 0.9g Fat
Total Calories = 2343Cals, 335.4g Protein, 96g Fat, 80.2g Carbs
(including vegetables)
My Portion
1) 200g Salmon Fillet - 416cals, 40g protein, 26g fat
2) 200g Perch Fillet - 188cals, 37.5g protein, 0.9g Fat
Total Calories = 876Cals, 90g Protein, 28.4g Fat, 60g Carbs
(including vegetables)
Vegetables
1) 1 Head Broccoli - 207Cals, 17.1g protein, 2.2g Fat, 40.4g Carbs
2) 1 cup Cherry Tomatoes - 28Cals, 1.4g protein, 0.3g Fat, 6g Carbs
3) 2 medium Carrots - 50Cals, 1.2g protein 0.34g Fat, 14gCarbs
4) 400g Sweet Potato - 344Cals, 6.3g protein, 0.2g Fat, 80.5g Carbs
Boyfriend Meal Preps for Me | Joanna Soh
Ingredient I used (serving 2 - 3)
: 200g chicken breast
: 80g naganegi green onion
: 1 block tofu (silky) * you can use cotton type
: 1 tsp doubanjiang
: 1 tbsp tenmenjan
: 150 - 200ml chicken stock
: 5g garlic
: 5g ginger
: 1 tbsp sake
: 1 tsp soy sauce
: 1 tsp sugar
: 1.5 tsp potato starch + 1 tsp water
: Rayu (chili sesami oil)
Today's customer
Bryan from Seatle, U.S.A
''What's cooking'' Intro theme song by
http://www.youtube.com/yetanothersongwriter
Music by
AudioNetwork
甘茶の音楽工房
TAM MUSIC FACTORY
Blog
http://runnyrunny999.blogspot.jp/
Twitter
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Thanks
- runnyrunny999
