關於 frozen spinach recipes healthy ，我們在網路上蒐集到這些相關的討論、資訊與評價

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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 Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

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

Meal Prep to Gain Weight for Women (Lean Bulking) | 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 the diet plan out there focuses on weight loss, but there are quite a number of you who has been requesting for a WEIGHT GAIN meal plan. The truth is, gaining weight can be more challenging compared to lose weight.

The 1st rule is you need to eat A LOT more than what you're currently consuming. But that doesn't mean you should be eating junk food because your body needs proper nutrient to grow your muscles in a healthy way.

An average female needs between 1600 - 2000Cals a day to maintain her weight. To gain weight, you need between 2000 - 3000Cals a day depending on your body composition & activity level. I've put together this meal plan which is above 2000Cals.

This meal plan is for Monday - Wednesday. For variety, do hop on to Linora Low's channel to check out the meal plan from Thursday to Saturday here:


5 Tips to Gain Weight for Women: https://youtu.be/lzMC-DZM6Yc

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

________________________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

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BREAKFAST - Overnight Oats (serves 3)
1) 1½ cups Rolled Oat
2) 1½ cup Whole Fat Milk
3) 2 tbsp. Peanut Butter
4) ¼ cup Goji Berries
5) 1½ tbsps. Chia Seeds
6) 3 medium Bananas

Per Serving: 490Cals, 74.7g Carbs, 17.2g Protein, 15.4g Fat

Steps:
1) In a bowl, mix oats, milk, peanut butter, goji berries and chia seeds together.
2) Transfer the oat mixture equally into 3 separate jars.
3) Place the jars in the fridge overnight.
4) The next morning, top it up with banana.

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LUNCH - Salmon Spinach Frittata (serves 3)

1) 9oz (255g) Raw Salmon
2) 225g Frozen Baby Spinach
3) 6 large Eggs
4) ½ cup Cherry Tomatoes
5) 1 Bell Pepper
6) 1 medium Onion
7) ½ tbsp. Olive Oil
8) 60g Grated Parmesan Cheese
9) 200g Sweet Potatoes
10) 1.5 Avocado
11) Salt and Pepper to taste

Per Serving: 694Cals, 33.2g Carbs, 45.5g Protein, 44.8g Fat


Steps:
1) Pre-heat the oven to 180 Celsius / 350 Fahrenheit.
2) Cubed the salmon fillet and chop up all the vegetables.
3) Add oil into a pan and cook the onion until fragrant and lightly brown.
4) Add in the salmon fillet and cook until slightly pink.
5) Then add in the frozen spinach and allow it to cook for 3 - 4 minutes.
6) In the meantime, in a separate pan, boil the sweet potatoes until soft.
7) Once the spinach has thawed, add in the cherry tomatoes and bell peppers and allow all the ingredients to cook for another 2 - 3 minutes.
8) Transfer into a square baking dish.
9) In a bowl, whisk all the eggs.
10) The pour the eggs onto the mixed ingredients until its fully covered.
11) Sprinkle some grated cheese all over the dish.
12) Bake it for 30 minutes until the egg is firm and fully cooked through.
13) Serve it with the boiled sweet potato as well as half an avocado.

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DINNER - Black Bean, Coconut & Rice (serves 3)
1) 1 can (240g) Black Beans, washed & drained
2) 200ml Coconut Milk
3) 2 Potatoes, cubed
4) 2 large Carrots, cubed
5) 2 large tomatoes, roughly chopped
6) 1 Onion, chopped
7) 1 Bell Pepper, chopped
8) 1 Garlic Cloves, minced
9) 1 tsp. Mixed Herbs
10) 1 tsp. Ground Cumin
11) ¼ tsp. Ground Cinnamon
12) ½ tsp. Salt
13) 2 - 3 cups hot water

Steps:
1) Chop up all the vegetables.
2) In a large pot, cook the garlic until fragrant and golden brown.
3) Then add in all the vegetables and herbs & spices.
4) Pour the coconut milk and water and mix through.
5) Close the lid and let it cook for 20-25 minutes until all the ingredients are tender and cooked through.
6) Serve it with 1 cup of rice.

Per Serving – 588Cals, 94.8g Carbs, 15g Protein, 18.4g Fat

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SNACKS (twice daily)
1) 40g Almond & Cashew Nuts
234Cals, 16.5g Fat, 13.5g Carbs, 8.1g Protein

and / or

2) a Protein Shake
150Cals, 30g Protein, 4g Carbs, 1g Fat

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TOTAL PER DAY - 2160Cals, 116g Protein, 220g Carbs, 95.5g Fat


Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh

This is the second week of what i eat in a week! Attempting intermittent fasting again. It was quite difficult for the first few days but it gets easier!

Really happy that I lost a kg in a week. It's mostly water weight since I get bloated from water so easily. I don't really restrict myself too much, of course I ate a lot less sugar since I came back. I was really packing it on when i was overseas lol. I still really enjoy my healthy meals. They are DELICIOUS, except for that black bean whatever bean yucky spaghetti.

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Tofu Mushroom Soba
Serves 2 - ie 2 portions
200g Tofu
Mushrooms (as much or as little as you like) I just bought a pack of mushrooms. There's 3 different types in mine.
300g of Soba Noodles
A Tablespoon of Miso Paste
2 Tablespoon of low sodium Soy Sauce (Less or More depending on how tasty you want it to be)

Fry the tofu separately.

Cook the mushrooms with some garlic. Add some miso paste and soy sauce and mix it well. Then add the cooked soba noodles! (I use frozen soba noodles, so I just cook them in hot water, drained them and add to the mix.)



Stuffed Capsicum
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1 Red Bell Pepper (Capsicum)
2 Eggs
1 Egg White
A handful of Spinach
Salt and Pepper

Fan bake at 180 degree celsius/350 Fahrenheit for 25 mins!
Too easy! Tasty af!

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Sashimi Bowl (Serves 2 - ie 2 portions)
Approx 688kCal Per serving

160g of Tuna Sashimi
120g of Salmon Sashimi
Japanese Seaweed Salad
Avocado (half)
Scallop Salad
Sesame Oil
One cup of Brown Rice
Japanese Ginger
Japanese Rice Wine Vinegar
Low Sodium Soy Sauce
Sesame seeds
Green Onions!

To make the rice,
Mix 1 tablespoon of rice wine vinegar to a cup of cooked brown rice, a teaspoon of maple syrup and some salt

To make the sashimi, chop up the fish, add a teaspoon of sesame oil, two tablespoons of low sodium soy sauce, sesame seeds, 1-2 Tablespoons of Rice Wine Vinegar, a bit of green onions!

Now just put everything together, add some ginger if you like to! I love this dish soooo much!

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Paleo Banana BreadDedDDED (it's good)
Serves 9. Approx 143 kCal per Serving.

Wet Mix
3 super ripe bananas (300g)
1 Tablespoon of Coconut Oil
2 Large/X-Large Eggs
3 Egg Whites
1 teaspoon of Vanilla Extract
1 teaspoon of maple syrup (if your bananas are not ripe enough)

Dry Mix
55g of coconut flour
55g of almond meal/almond flour
1 teaspoon of baking soda

I mix all the wet ingredients in the blender, then pour it into the dry mix. Then fan bake it in the oven for 25 - 30 mins at 180 degree celsius / 350 Fahrenheit.

Bake time may vary depending on your oven.


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Zucchini Salmon Pesto
Serves 2

3 Zucchinis
2 Salmon Fillets

Fan Grill Salmon in the oven for around 10 minutes at 200 degree celsius/450 degree Fahrenheit. (may take longer or shorter depending on the thickness of salmon)

To make Pesto (serves 2)
Approx 210 kCal Per Serve

3 cloves of roasted or fresh garlic
20g of Pine Nuts
Half an Avocado
A cup of Basil
1/4 cup of Parmesan Cheese or Nutritional Yeast
A Tablespoon of Lemon
Salt and Pepper

Chuck all of those in a food processor and there's your pesto!


I'm going to update more recipes! Sorry for the delay!