關於 post workout meal vegetarian ，我們在網路上蒐集到這些相關的討論、資訊與評價

People like asking me - what do I do to get these abs and what do I eat? To make it short, I'm basically a Cow in the morning, a Carnivore at noon, and a Vegetarian in the evening! Remember, #YouAreWhatYouEat ! #5minutesPlanking a day = #StrongCore #tightAbs
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1. Breakfast ( post workout ): 250-500g of yogurt ( full fat Greek during my bulk-up phase, and 0% fat during cutting ) @yeovalley Brand in HK, and #GrassMilk from @organicvalley or skyr from @siggisdairy when I'm back home in the States. They are all made with milk from happy Grass fed cows !
2. Lunch: 70% of the time #GrassFed Beef (12-14 oz), 30% seafood , not a fan of chicken, but I'll have some during my cutting phase. 2 Cups of whatever cruciferous veggie I could find to go with my meal.
3. Snack - Organic Apple
4. Dinner: I eat mostly veggie, been eating a lot of wakame. Don't like to go to bed with a full stomach. Might have some protein, but it really depends on how hungry I am...
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I don't limit myself on the amount of food during the day, but I always stop eating after 7pm. Close friends know how much I eat, some nicknamed me 'blackhole' 😂 ! As for those who don't see me eating, it's probably because I didn't like the food for that particular meal, I'm a big #FoodSnob , won't deny it !
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#90minutesYoga then #5minutesPlanking #noBreaks .
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#NoLameExcuse #Patience #Practice #focus #yoga #elbowPlank #sidePlanks #MovingMeditation #absOfSteel #coreWork #FindingMyBalance #healthylifestyle #NeverStopTrying
#IamNotAQuitter #nofilter #NoBeautyCam #NoMakeUp

Just had "vegetarian burger" with broccoli as a post workout meal 😘soo yummy! It really tastes very similar to meat, impressive Piatto Verde PH! #protein

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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.

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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.

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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.

♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness Career here: http://www.myusatrainer.com/joanna
♥ Happy Ramadan! You got to make these Raw Vegan Bites! Dates make excellent high energy snack & aid in healthy digestion.
♥ Share your picture with me @JoannaSohOfficial #JSohRecipes . Joanna is a NASM certified Women’s Fitness Specialist and also a certified Personal Trainer & Nutrition Coach.

Please read below for the ingredients list and calories. Remember, all the ingredients are interchangeable. So be creative and stuff your dates with your favourite superfood!

Be sure to watch the video for complete step-by-step guidance. Make them and present this special edible gift to your family and friends.

Ingredients
1) 24 Medjool Dates – 66Cals each
2) 100g Dark Chocolate Block – 515Cals
3) 16 Whole Almond Nuts – 7Cals each
4) 4 tsps. Peanut Butter – 15Cals per ½ tsp.
5) 1 tbsp. Goji Berries – 18Cals per tbsp.
6) 1 tbsp. Pumpkin Seeds – 18Cals per tbsp.
7) 1 – 2 tbsps. Coconut Sprinkles – 33Cals per tbsp.
8) 1 – 2 tbsps. Crushed Almond – 62Cals per tbsp.

Total Calories (Between 71Cals - 114Cals each)
Dates with Almonds – 80Cals each (112.2Cals with chocolate dip)
Dates with Peanut Butter – 81Cals each (113.2Cals with chocolate dip)
Dates with Goji + Pumpkin – 70.5Cals (102.7Cals with chocolate dip)

I've created a Ramadan playlist just for you:
https://www.youtube.com/playlist?list...

Ramadan Healthy Meal Guide & Recipes video:
https://youtu.be/-vBY4obyxCo

10 Tips to Workout During the Fasting Month
https://youtu.be/EYf9b7NxZKc


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Lots of Love xx

♥ NASM online Personal Training course 14-day FREE trial. Click here: http://www.myusatrainer.com/joanna
♥ Must try 3-ingredient Healthy VEGAN Snack Bites. No baking. No cooking. Gluten-Free. Low Calorie. Extremely Easy. Under 5 mins.
♥ Be sure to LIKE & SHARE this video. Subscribe to my channel for new weekly video.http://www.youtube.com/joannasohofficial =)

These snack bites are perfect to satisfy your sudden munchy cravings, great as a pre and post workout snack, as an energy booster and you can bring them to work or school. Believe me, you would want to eat the entire batch after taking your first bite. So be warned!

RECIPES:
1) Mini Protein Cupcakes
Ingredients: 1 cup Rolled Oats, 2 scoops Protein Powder, 1 large Banana.

2) 3-Ingredient Energy Booster
Ingredients: 1 cup Prunes, 1 cup Goji Berries, 1 cup Sunflower Seeds.

3) No-Bake Mini Cookie Dough
Ingredients: 1 can Chickpeas, 1/4 cup Peanut Butter, 2 tbsp Maple Syrup or Honey.

All these recipes are super easy and versatile. With the basic 3 ingredients, you can jazz it up with all kind of ‘add-ins’ to suit your taste, such as chocolate chips, chia seeds, shredded coconut, any nuts or seeds and more.

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