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Here’s your meal prep idea for the week! Watch the full video here 👉🏽 https://youtu.be/KfqpsO2Q6TE
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Have you tried these recipes? They are so simple, tasty and wholesome.. 🤤
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Breakfast - Egg Muffins
Lunch - Asian Salmon Stir-Fried with Soba Noodles Edamame Salad
Dinner - Steamed Fish with Mixed Vegetables
PLAY ME ▶ It's #meatlessmonday Here's my latest "VEGAN Flat Belly Meal Prep" video. Have you Plan & Prep your meals for this week? ^_^
Most of you tend to ask, "How can I get rid of belly fat or how can I lose weight & tone up". Well the simple answer is, it really comes down to your eating habits and lifestyle. Whatever it is you want in life, if you plan and prep ahead, you are more likely to stick by your goals and succeed. :)
Watch the video below, and let this be your meal guide to a fitter, healthier & happier you.
I have lots more simple & delicious recipes on my YouTube channel, which you can watch here: https://www.youtube.com/playlist…
Be sure to LIKE & SHARE this video too. Lots of <3 <3
▋简介Introduction
#曼食慢语
天热了不少朋友又进入了一年一度的减肥期，今天就来帮大家更新一下食谱，好吃，简单，方便，不寡淡，无生冷，做一次饭搞定一周午餐！祝大家好好吃饭，快乐减脂！
The hot weather is starting to get hot, and many people have entered the annual weight loss period. Today I will update the low-fat recipes, which are delicious, simple, convenient, not boring, no coldness, and one meal to get a week’s lunch!
▋相关视频Related videos
一周午餐便当meal prep ideas & tips：
https://youtu.be/UAKkzLX49W0
一周免加热便当lunch box without heating：
https://youtu.be/OL8_8zPatUw
一周减脂便当Fat loss lunchbox：
https://youtu.be/JiUyIdTBP6M
一周便当备菜meal prep ideas Q&A：
https://youtu.be/8dWiB5Na_-I
▋食材Ingredients
食材的用量可供两人一周食用
The amount of ingredients can be consumed by two people a week
★野米燕麦饭 150kcal/100g
燕麦米：野米：白米=1:1:2
wild rice：grains of oats ：rice=1:1:2
★烤南瓜 26 kcal/100g
南瓜400g，400g pumpkin
★蒸山药 56 kcal/100g
山药 400g，400g yam
★鸡肉饼 114.67 kcal/100g
鸡胸肉 200g ，200g chicken breast
胡萝卜细丁15g，15g diced carrots
杏鲍菇细丁25g，25g diced pleurotus eryngii
虾仁50g，50g shrimp
玉米粒 15g，15g corn kernels
大葱碎 10g，10g diced green onions
白胡椒1小撮，pinch of white pepper
盐1/2小勺，1/2 tsp salt
糖1/4小勺 ，1/4 tsp sugar
蚝油1/2大勺，1/2 tbsp of oyster sauce
玉米淀粉1大勺，1 tbsp cornstarch
植物油1小勺，1 tsp of vegetable oil
★沙茶牛腱子 172.08 kcal/100g
沙茶酱30g，30g shacha sauce
植物油1小勺，1 tsp of vegetable oil
牛腱子400g，400g beef tendon
八角1个，1 star anise
五香粉1小勺，1 tsp five-spice powder
黄酒2大勺，2 tbsp shaoxing wine
盐1/2小勺，1/2 tsp salt
糖1/2小勺，1/2 tsp sugar
生抽1大勺，1 tbsp soy sauce
姜片4片，4 slices of ginger
大葱段一截，10cm leek
★剁椒蒸冻豆腐 80.15 kcal/100g
北豆腐一块（冷冻）350g，north tofu 350g
剁椒2大勺，2 tbsp chopped pepper
糖1/2小勺，1/2 tsp sugar
白胡椒1/4小勺，1/4 tsp white pepper
香油1小勺，1 tsp of sesame oil
生抽1小勺，1 tsp light soy sauce
蒜蓉1/2小勺, 1/2 tsp minced garlic
★茄汁虾仁 87.12 kcal/100g
虾仁300g，shrimp 300g
番茄膏30g，tomato paste 30g
植物油1小勺，1 tsp of vegetable oil
盐1/2小勺，1/2 tsp salt
蒜蓉1/2小勺，1/2 tsp minced garlic
黑胡椒，black pepper
大葱碎10g，diced green onions 10g
★韩风辣肉酱 131.24 kcal/100g
梅花肉100g，100g plum meat
鸡胸肉50g，50g chicken breast
杏鲍菇细丁50g，50g diced pleurotus eryngii
韩式辣酱30g，30g Korean hot Sauce
蒜蓉1/2小勺，1/2 tsp minced garlic
大葱碎10g，10g diced leek
生抽1/2大勺，1/2 tbsp light soy sauce
糖1/2小勺，1/2 tsp sugar
香油1/2小勺，1/2 tsp sesame oil
黑胡椒，black pepper
植物油2小勺，2 tsp of vegetable oil
★水煮菠菜 28 kcal/100g
菠菜500g,spinach
盐 salt
★拌苦瓜 23.26 kcal/100g
苦瓜 400g，bitter melon 400g
蚝油1小勺，1 tsp oyster sauce
蒜蓉1/2小勺，1/2 tsp minced garlic
盐1小勺, 1 tsp salt
★黑椒杏鲍菇 55 kcal/100g
杏鲍菇（切粗丝）300g，300g pleurotus eryngii（cut into strips）
盐1/2小勺，1/2 tsp salt
黑胡椒1/4小勺，1/4 tsp black pepper
蒜蓉1/2小勺，1/2 tsp minced garlic
★清炒笋丝 47 kcal/100g
春笋300g（去壳后），spring bamboo shoots
盐1/4小勺，1/4 tsp salt
生抽1大勺，1 tbsp light soy sauce
糖1/4小勺，1/4 tsp sugar
★清炒胡萝卜 59.8 kcal/100g
胡萝卜（切丝）300g，carrot strips 300g
蒜蓉1/2小勺，1/2 tsp minced garlic
盐1/2小勺，1/2 tsp salt
▋便当组合lunch box combination
周一 342.82kcal
鸡肉饼150g
蒸山药100g
黑椒杏鲍菇100g
清炒胡萝卜100g
周二 354.39kcal
沙茶牛腱子150g
拌苦瓜100g
烤南瓜100g
清炒笋丝100g
周三 354.22kcal
剁椒蒸冻豆腐150g
野米燕麦饭100g
蒸山药100g
水煮菠菜100g
周四 329.94kcal
茄汁虾仁150g
野米燕麦饭100g
烤南瓜100g
拌苦瓜100g
周五 362.65kcal
韩风辣肉酱100g
野米燕麦饭100g
水煮菠菜100g
清炒笋丝50g
清炒胡萝卜50g
▋ 相关视频列表Related video list
一周午餐便当meal prep lunchbox：
https://www.youtube.com/watch?v=JiUyIdTBP6M&list=PLXpt3FUcUvXpr7hQOF3ADo0f7WIbCy3d0
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淘宝店铺：曼食慢语
新浪微博：@Amanda的小厨房
微信公众号：amandatastes
Facebook: https://www.facebook.com/amandatastes
Instagram: https://www.instagram.com/amandatastes/
Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh
This video is meant to offer you a guideline on how you can get back into exercising after Covid-19, for those who have had mild to moderate symptoms. While exercise is important for your health and recovery journey, it is also essential to AVOID pushing yourself too far. Doing so could slow down your recovery or cause your symptoms to worsen by increasing the levels of inflammation in the body. So listen to your body, take it slow, and follow these 4 phrases by gradually reintroducing exercise into your routine.
If at all you have any concerns, ALWAYS refer to a health care professional for advice.
I’ve included 4 exercises for each week, a total of 4 weeks. Try to exercise at least 3 - 4 times weekly. All the workouts are home-based with minimal equipment.
Here's the playlist with all the workouts in order: https://youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS
WEEK 1
15-Minute Gentle Morning Stretch: https://youtu.be/fTuEG7MYqbI
15-Minute Firm & Flat Abs: https://youtu.be/jEED_shbms4
15-Minute Standing Ab Exercises: https://www.youtube.com/watch?v=OPNNA5IEKTk
Low Impact Knee Friendly Beginner Workout: https://youtu.be/DUSEIGMAQco
15 Minute Express Morning Workout to Boost Metabolism: https://youtu.be/hJDCqq7s7XA
WEEK 2
30-Minute Low Impact Bodyweight HIIT: https://www.youtube.com/watch?v=LI9yb8HRkRo
Fat Burning Walking Waistline Challenge: https://youtu.be/mLzCVfSsK9Q
Get Strong! No Weights Strength Training at Home: https://youtu.be/LhhWNixj5zE
30-Minute Toning Chair Workout: https://youtu.be/VmrjukolSAo
WEEK 3
35-Minute Total Body Strength Training with Dumbbells: https://youtu.be/9GASeOEr0Hk
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*): https://youtu.be/vrfpqgev0ZE
40-Minute Total Body Strength Training (Low Impact): https://youtu.be/mwUcAe6ABI8
Low Impact CORE Functional Training (No Weights, No Jumping!): https://youtu.be/s4swVrc3fYA
WEEK 4
Intense Cardio & Core Kickboxing: https://youtu.be/035mDnFLvJ0
500 Plank & Crunch Challenge: https://youtu.be/r5QtfrmH4-Q
No Equipment Strength & Explosive Cardio (Burn & Build): https://youtu.be/7e37GVeWVss
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) https://youtu.be/TfvZpZ8a5Zg
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #postcovidexercise #covid19
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 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)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
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Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh
Download the 8-Week Workout Plan here: http://joannasoh.com/fitness/detail/193
Full Workout Playlist here:
https://youtube.com/playlist?list=PLyP8pbBMxcsiv6cdyef7LpL0TqUQ0XZzI
I know some of you can't access the playlist, so I've created a new one, try this link:
https://youtube.com/playlist?list=PLyP8pbBMxcsjJ9Kn0-OphXNM4lIz530jB
Download my Fitness App FIO here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
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8-Week Home Workout Plan to Lose Weight & Tone Up | Joanna Soh
All my workouts are filmed in REAL TIME with no voiced over instructions! I’ll be doing the workout with you, guiding you and pushing you through the entire class making sure you are doing the exercises correctly.
Let’s get active and achieve your fitness goal this year! Take pictures or videos, share it on your IG or FB and tag me @joannasohofficial #jsoh8weekhomeworkout
p/s Intense Cardio & Core Kickboxing Partner Workout will be shared on my YouTube channel next Monday, 8th February. Stay tuned!
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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
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 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)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
8-Week Home Workout Plan to Lose Weight & Tone Up | Joanna Soh
