關於 high protein lunch box ，我們在網路上蒐集到這些相關的討論、資訊與評價

𓆝 𓆞 𓆜 𓆟 𓆛

Bento idea for the kids?

I’ve tried making the fast , easy & nutritious bento for Matthias, and it took me only 10minutes in total to prepare~ 😃

My 🍱 Idea：-
☆ sushi rolls, by using Ayam Brand™ Tuna, carrot and cucumber and roll it with toast~

☆ tamagoyaki

☆ packaged drink to complete the bento!

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Packing lunch boxes for the kids, and for ourselves is trending in Malaysia.

Preparing delicious and healthy packed lunches can be easy and surprisingly fast.

Reach for Ayam Brand™ as the base for a well-balanced and nutritious Bento box, a Japanese-style packed lunch box for meals that look as good as they taste

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The tuna and saba used in Ayam Brand recipes are oily fish- high in protein, calcium, Omega-3 and DHA helping to give children the nutrition they need.

Get creative and add other ingredients to these recipes to make them your own!

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Follow @ayambrandmy and use the hashtag #bekalayambrand and #ayambrandmy with your Bento box creations that use any Ayam Brand products.

🎁 Stand a chance to win exciting prizes!

⏰ Contest ends 31 October 2020.

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LUNCH BOX: SANDWICH SIMPLE, HIGH PROTEIN
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Sometimes, habih idea nak pikir buat apa utk bekal lunch kita kan.. and kekadang, masa pulak kekangan nak masak-masak ni....
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Jom tengok resepi simple sangattt untuk prepare bekal lunch ke ofis ni.
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Korang rasa boleh buat tak? Hehe..
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#coachhardiana #projekkurusonline
#bodytransformationonlinecoaching

♥ Download the Lifesum app for free here: http://bit.ly/2iklut6 Let's track our meals, exercises & water intake to achieve our fitness goals.
♥ What's your goal for 2017? Let me know in the comments. Read below for more info. =)
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

Here's my Eat Clean Vegan Meal Plan inspired by the recipes on Lifesum. You can find all the recipes and nutritional breakdown on the app.

BREAKFAST - Blueberry Chia Pudding (1 bowl)
- 2 tbsps. Chia Seeds – 140Cals
- ¼ cup Blueberries, frozen or fresh – 22Cals
- ½ cup Milk, any choice – 65Cals
- ½ tsp. Vanilla extract – 6Cals
- 1 small Bananas, sliced – 90Cals
- 2 tbsps. Pumpkin Seeds – 90 Cals

PER SERVING – 413Cals
(+2 fruit servings)

STEPS
1) In a jar or bowl, combine the 2 tbsps. Of chia seeds with ¼ cup of fresh of frozen blueberries, ½ of milk and ½ tsp. of vanilla extract.
2) Cover and let it set overnight in the fridge.
3) The next morning, top it with 1 small sliced banana and 2 tbsps. of pumpkin seeds.


LUNCH - Pan Fried Indian Wild Rice (serves 2)
- 1 cup Cooked Rice, used a mix of brown & white rice – 210Cals
- 1 cup Zucchini, thinly sliced – 20Cals
- ½ cup Broccoli, cut into small florets – 16Cals
- ½ cup Carrots, thinly sliced – 25Cals
- 2 Spring Onions, sliced – 10Cals
- ½ tbsp. Oil – 60Cals
- 3 tbsps. (25g) unsalted Cashew Nuts – 138Cals
- 2 tbsps. (20g) Raisins – 60Cals
- 1.5 tsps. Curry Powder – 9Cals
- ½ cup Vegetable Stock – 16Cals

PER SERVING – 282Cals
(+2 vegetable servings)

STEPS
1) In a pot on boiling salted water, blanch the broccoli and carrots for about 2 minutes. Drain and set aside.
2) Heat oil over medium-high heat. Stir in the cashew nuts, raisins and all the vegetables. Saute for about 3 minutes.
3) Stir in the spring onions, curry powder and cook for a couple more minutes.
3) Then pour in the vegetable stock and allow all the ingredients to simmer until vegetables are tender.
4) Finally mix in the rice, remove from heat and serve.


DINNER - Warming Ratatouille with Beans (serves 4)
- 1 large Onion, roughly chopped – 60Cals
- 2 Garlic Cloves, roughly chopped – 8Cals
- 2 medium Zucchinis, roughly chopped – 66Cals
- 1 Red Bell Pepper, roughly chopped – 33Cals
- 1 Eggplant, roughly chopped – 136Cals
- 1 tbsp. Olive Oil – 120Cals
- 800g (2 cans) Crushed Tomatoes – 190Cals
- 1 can (240g) White Beans, rinsed & drained – 209Cals
- 1 tbsp. Balsamic Vinegar – 14Cals
- ½ tsp. Ground Cumin – 4Cals
- 1 tsp. Dried Mixed Herbs - 4Cals
- Salt & Pepper to Taste

PER SERVING – 211Cals
(+3 vegetable servings)
*Served with 2 slices of toasts (207Cals) and tomato salsa (45Cals)

STEPS
1) Heat olive oil over medium-high heat. Lightly stir-fry the onion and garlic for about 2 minutes.
2) Stir in the eggplant, zucchini and bell pepper. Cook for another 5 minutes until vegetables start to brown.
3) Then stir in tomatoes, white beans, balsamic vinergar, cumin, dried herbs and salt and pepper.
4) Cover and cook for another 30 minutes until vegetables are tender. Serve warm.


SNACKS
1) Strawberry + Banana Smoothie – 285Cals
2) Protein Shake – 120Cals
3) Trail Mix – 120Cals


TOTAL CALORIE INTAKE – 1683Cals
I burned about 450Cals from 1 hour of cardio kickboxing.

I created this video in collaboration with Lifesum, which is currently my favourite fitness app. =)


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Lots of Love xx

I LOVE sandwiches & wraps as my lunch-to-go because they're fast, convenient and simple to eat whether at work, school or while travelling. Unfortunately store bought pre-packed sandwiches aren’t always the healthiest. They then to contain a lot of hidden fat and calories.

Here are 3 delicious & healthy sandwich and wrap recipes for you to bring to work or school. All of these take less than 10 minutes to prep, they’re under 350 calories and very high in nutritional values.
1) Sweet Chicken Sandwich
2) Spiced Curry Chickpeas Wrap
3) Creamy Avocado Egg Sandwich

Here are my 5 Simple Steps to Build a Healthy & Delicious Sandwich / Wrap:
1) Choose Low-Calorie BREAD
2) Add High Quality Lean PROTEIN
3) Pile on the VEGETABLES
4) Add HEALTHY FAT
5) Flavour with HERBS & SPICES

All these recipes can be prep ahead. So plan ahead and make yourself a healthy lunch!

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Salads are NOT boring or bland! If they are, you're probably not making your salad right. Salads should be light, fresh, easy to digest and make very filling meals.

My salad recipes are packed full of tasty ingredients, different varieties and textures. You can make them the day before and take it with you to work or school. Plus, if you are watching your weight, you will know exactly what you’ve put in it.

The tip to make a balanced, healthy and delicious salad is simple grab a large bowl and combine:
1) One portion of Carbs (1/2 cup)
Pasta, Rice, Couscous, Bulgar wheat, Quinoa, Potatoes, Bread etc
*Leftovers are perfect for this!

2) One portion of Protein (3oz / 85g)
Any meat, chicken, ham slices, chorizo, any fish, can tuna / salmon, eggs, seafood, cheese, any beans, tofu, tempeh etc.

3) Lots of fresh Vegetables & Fruits
As many fruits and vegetables of your choice, serve in abundance.

4) A selection of Herbs or Sprinkles
Fresh herbs such as Mint, Parsley, Basil or Coriander.
Any seeds (sunflower, pumpkin, or flax seeds), Nuts (walnuts, pistachio or almond), Dried Fruits (Raisins, Apricot or Sultanas) or Olives.
**Consume seeds, nuts and dried fruits in moderation as they are high in calories.

5) Light Salad Dressing
Make your own by using a combination of Lemon / Lime / Honey / Olive Oil / Rice Vinegar / Balsamic Vinegar etc.

Chicken & Mango Rice Salad and Spiced Chickpeas Tuna Salad are just two of my favourites. Try them out, experiment with your own combination and share your pictures with me on instagram and facebook. All the best!