Click & watch the video below 👇🏻3 High Protein Yoghurt Recipes - Healthy Banana Walnut Muffins, Low Fat Mushroom Soup, Low Calorie Mayonnaise. These are 3 of my favourite recipes using greek yoghurt. What's yours? Download my fitness app for new DAILY workouts: https://www.fiolife.com/
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low calorie soup recipes 在 emi wong Youtube 的精選貼文
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low calorie soup recipes 在 Joanna Soh Official Youtube 的最讚貼文
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No idea how or where to start? Watch this -
Beginner's Guide to Meal Prepping (5 Easy Steps):
https://youtu.be/eP10vDBmnzQ
What I Eat in a Day (Meal Prep):
https://youtu.be/2uF73UX6JgY
10 Best Plants to Replace Meat:
https://youtu.be/8S1wgoeJ4Xs
Are You Eating Correctly to Lose Weight?
https://youtu.be/zgI1Jemjipc
What's in my Kitchen Pantry (15 Must-Haves):
https://youtu.be/RoeZK8v0Ozk
I'm Asian, I love my ricccceeeeee!! Hence, when it comes to my meal prep, of course, I'm going to add some Asian flavours to it! Here are some of my favourite and easy recipes. This is for 3 days!
p/s of course, I don't eat like this every single day depending on my schedule and if I do travel. But as much as I can, I love to cook for myself because that means I'm in control of what I eat and that's the easiest way to stay healthy and fit.
Do share your meal prep pictures with me, tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes, steps and calories.
________________
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/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
________________
BARLEY, CARROT & SWEET CORN SOUP (serves 3)
- ½ cup Pearl Barley – 350Cals
- 6 cups Vegetable Stock – 90Cals
- 2 Tomatoes, quartered – 44Cals
- 2 large onions, quartered – 120Cals
- 2 Potatoes, cut into thick chunks – 326Cals
- 2 Carrots, cut into thick chunks -50Cals
- 1 Sweet Corn, cut into 4 – 62Cals
- Salt and pepper to taste
Per Serving – 347Cals
Steps:
1) Chopped all the vegetables – tomatoes, onions, carrots, potatoes and sweet corn.
2) Fill up a pot with vegetable stock and add in all your ingredients. Season with a little bit salt and pepper.
3) Allow all the ingredients to cook under medium heat for 30 minutes or until vegetables are tender. Don't forget to stir occasionally.
4) Set it aside to cool down.
TEMPEH FRIED RICE (serves 3)
- 3 cups Cooked Brown Rice – 744Cals
- 1 cup Tempeh, cubed – 318Cals
- ½ Broccoli, cut into florets – 49Cals
- ½ Red Bell Pepper – 18Cals
- 1 Carrot – 25Cals
- 3 stalks Scallions, sliced – 10Cals
- 2 tbsps. Olive Oil – 138Cals
- 2 tbsps. Soy Sauce – 19Cals
- 1 tsp. Sesame Oil – 40Cals
- Salt and pepper to taste
Per serving – 487Cals
Steps:
1) Heat a large pan with 1 tbsp. olive oil over medium-high heat. Stir in the tempeh and sauté until slightly brown. Set aside.
2_ Drizzle the remaining 1 tbsp. of oil over medium-high heat. Add your vegetables - broccoli, bell pepper, and carrot and cook until slightly tender but still crunchy, just for 4 - 5 minutes.
3) Then stir in the rice and tempeh and continue to cook for a few more minutes, until the rice is heated through.
4) Season with some soy sauce, sesame oil and salt & pepper.
5) Add in some scallions and continue to stir until all the ingredients are well combined.
6) Remove from pan and set aside to cool down.
TOFU & VEGETABLE RICE ROLLS (12 Rolls)
- 400g Firm Tofu– 80Cals
- 1 Red Bell Pepper, thinly sliced – 37Cals
- 1 Yellow Bell Pepper, thinly sliced – 37Cals
- 1 Carrot, thinly sliced – 25Cals
- 1 large bunch Mint Leaves – 16Cals
- 1.5 cups Cabbage, thinly sliced – 26Cals
- 2 tbsps. Olive Oil – 138Cals
- 12 Rice Paper Rolls – 306Cals
Garlic-Soy Dipping Sauce (serves 12)
- 4 tbsps. Soy Sauce – 37Cals
- ½ tbsp. Rice Vinegar – 1Cals
- 2 tsp. Sesame oil – 80Cals
- 1 tsp. Minced Garlic – 4Cals 2 cloves
4 rolls per serving.- 296Cals
Steps:
1) Slice the tofu into long strips.
2) Over medium-high heat, cook the sliced tofu on each side for 3-5 minutes or until golden brown. Set aside.
3) Next, we want to prepare the dipping sauce. In a small bowl, combine all ingredients together and mix well. Set aside.
4) Then, chop up all the vegetables – bell peppers, carrot and cabbage.
5) Now let’s assemble the rice rolls! To soften the rice paper wraps, in a large plate, add in warm water and dip the rice paper wrap in the water for 10-15 sec and then spread it carefully on a slightly wet cloth.
6) Arrange all your colourful vegetables and tofu. Gently fold the rice paper wrap and done!
SNACK - Red Dates Stuffed with Walnuts.
36Cals per serving. Consume 3-4 servings as your snack!
Steps:
Simply slice the red date to create a small pocket , remove the seeds. Then insert half a walnut into the red date.
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The total calories for all the meals are just above 1200cals. This does not include a pre or post workout snack. So I’d give myself another 300 - 400 calorie allowance. And I may even add another meal on my workout days.
This is just a guideline. Your calorie intake will be differ based on your body composition & fitness goal. Increase the portion accordingly.
low calorie soup recipes 在 Joanna Soh Official Youtube 的精選貼文
Lazy Student Meals in 15 Minutes | Healthy, Cheap, Fast
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Just like you, I was once a student, and the truth is, you can get really lazy to cook for yourself especially when you are living on your own with very limited space and cooking utensils.
During my first year in Uni, I ate out every single day and without even realising it, I started gaining weight. It wasn’t until towards the end of my 2nd year, where I started to learn to cook for myself. I had no idea what I was doing. So it was super basic cooking, with very little ingredients, but hey, that got back on a healthier eating track and that’s how I got into fitness.
Here are 3 of my favourite student meals, which I still cook up till today because they are easy, you won’t need a lot of ingredients or space and they can be ready in under 15 minutes.
What's your favourite LAZY recipe. Let me know in the comments below. Do share your food pictures with me, tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes and steps.
________________
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/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________
JACKET POTATO with TUNA & MELTED CHEESE
Ingredients (serves 1)
1. 1 large Potato, washed – 197Cals
2. ½ can Tuna Chunks – 55Cals
3. 2 tbsps. Cheese, shredded – 36Cals
4. 1 tbsp. Yoghurt – 59Cals
5. ¼ tsp. Mixed Herbs
Steps:
1. The first step is to prick the potato all over with a knife.
2. Then cook the potato on full power in the microwave for 7 to 10 minutes, depending on the size of your potato.
3. While the potato is cooking, in a bowl, mix the tuna chunks, yoghurt and herbs together. Then set it aside.
4. After 10 minutes, remove the potato from the microwave and cut the potato in half lengthwise and fill up with tuna mixture.
5. Then I’m going to top it up with some shredded cheese. Place it back into the microwave, and cook very quickly for about one and a half minutes just to melt the cheese.
Per Serving - 337Cals
WHITE BEANS & CHICKEN SOUP
Ingredients (serves 4)
1. 1 can White Beans, rinsed and drained – 380Cals
2. 1 Chicken Breast (400g), cubed – 780Cals
3. 2 Onions, chopped – 92Cals
4. 4 Celery Stalks, chopped – 24Cals
5. 1 Carrot, sliced – 25Cals
6. 1 Tomato, sliced – 22Cals
7. 4 cups Chicken Stock – 48Cals
8. ¼ tsp. Mixed Herbs
9. Salt and Pepper to taste
Steps:
1. Start by prepping all your ingredients. Chopped all the vegetables - onions, celery, carrot and tomato. And slice up the chicken breast.
2. The next step is to simple fill up a pot with chicken stock and add in all your ingredients.
3, I’m seasoning mine with a little bit of mixed herbs and salt and pepper.
4. Allow all the ingredients to cook under medium heat for 15 minutes or until the chicken is cooked through and vegetables are tender. Serve warm!
Per Serving – 343Cals
BLACK BEAN SALSA WRAP
Ingredients (serves 4)
1. 1 can Black Beans, rinsed and drained – 336Cals
2. 1 can Corn, rinsed and drained – 196Cals
3. 1 Red Bell Pepper, chopped – 30Cals
4. 3 tbsps. Salsa Sauce – 12Cals
5. 4 tbsps. Cheese, shredded – 72Cals
6. 2 cups Spinach – 14Cals
7. ½ tsp. Mixed Herbs
8. 4 Wholegrain Wrap – 520Cals
Steps:
1. In a bowl, simple combine the beans, corn, bell pepper, salsa sauce and season with mixed herbs.
2. Now let’s assemble it! Place your wrap on a plate. Arrange a handful of spinach. Then, spoon the bean mixture onto the wrap and I’m going to top mine with a little bit of shredded cheese and roll it up!
Per Wrap – 295Cals
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Lazy Student Meals in 15 Minutes | Healthy, Cheap, Fast