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My 睇舖 x 6-pack diet :
8pm to 12pm Fasting 禁食
Lunch
5 Egg Whites (蛋白低膽固醇及卡路里， 營養一樣)
200g Chicken Breast / Fish / 花膠/ 海參 (挪威野外三文魚最好，not farmed)
100g Yam / Brown Rice (食番薯好健康)
200g Mixed Vegitables (西蘭花是最好)
100g Fruit (牛油果/Apple/Berries 等)
Similar for Dinner (except eggs)
總之 more protein, build muscle. Less calories, lose fat. More collegen 膠原蛋白，more healthy!
Meal Plan for my best friend Cherrie Wong:
Personal information: height 160cm, weight 60kg, BMR approx 1200 - 1300kcal
Breakfast:
Cottage Cheese 100g
Yogurt 200g
Strawberry and blackberries 100g
Lunch:
Option A:
Grilled Chicken breast 120g
Steamed brown rice 100g
Veggies 70g
1 tablespoon of extra virgin olive oil
Option B:
Grilled Ribeye steak 120g
Steamed sweet potato 100g
Veggies 70g
1 tablespoon of extra virgin olive oil
*just in case you feel hungry at late afternoon, you can eat 15 roasted almonds as snack.
Dinner:
Slow cooked Salmon steak 200g
A big dish of mixed salad
1/4 Avocado
total calories approx. 1250, Protein 120g, Fat 50g, Carb 70g
Remarks: there is no quota for vegetable, all you can eat, even up to 150g per meal is highly recommended.
▋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
—————————————————————————
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/
お家で簡単にできるファストフードの定番メニュー3選の絶品レシピをご紹介します！
食べ出したら止まらない2度揚げカリカリポテトに、お豆腐入りヘルシー鶏むねふわふわチキンナゲット、そしてボリューム満点“ビッグ”なバーガー！
ぜひ作ってみてくださいね♪
00:06 カリカリフライドポテト♪〜お家であの味を♪〜
01:00 鶏むね肉でふわふわチキンナゲット〜お弁当にも♪〜
2:17 あのビッグなバーガーをお家で作ろう！
カリカリフライドポテト
2人分
材料：
じゃがいも（大） 2個
薄力粉 大さじ1
片栗粉 大さじ1
サラダ油 適量
塩 適量
作り方：
1.じゃがいもは皮をむいて5mm角の細切りにし、30分ほど水にさらす。
2.ザルに上げ、キッチンペーパーで水気をよく拭き取り、薄力粉と片栗粉をまぶす。
3.フライパンに(2)を入れ、かぶるくらいまでサラダ油を注ぎ入れて中火にかけ、160℃まで温度を上げて3分ほど揚げる。（温度を上げている最中はなるべく触らず、軽く混ぜる程度にする。）
4.こんがり色付いて浮き上がってきたら、油をよく切り、一旦取り出す。
5.油を強火にかけて温度を200℃に上げ、(4)を戻し入れて2分ほど揚げる。
6.油をよく切って取り出し、熱いうちに塩を振ったら、完成！
鶏むね肉でふわふわチキンナゲット
2人分
材料：
鶏むね肉（皮なし） 1枚（300g）
木綿豆腐（水切りしておく） 100g
卵 1個
(A)片栗粉 大さじ3
(A)マヨネーズ 大さじ2
(A)おろしにんにく 小さじ1/2
(A)塩 小さじ1/3
(A)コショウ 少々
サラダ油 適量
ケチャップ 適量
マスタード 適量
作り方：
1.鶏むね肉は包丁で叩いてミンチ状にする。
2.ボウルに(1)、木綿豆腐を入れ、手でぎゅっとつぶしながら粘りが出るまでよく混ぜる。
3.卵、(A)の調味料を入れ、よく混ぜ合わせる。
4.フライパンにサラダ油を2〜3cmの高さまで入れて中火にかける。
5.(3)をスプーンですくって成形し、(4)のフライパンに入れて両面きつね色になるまで揚げる。
6.お好みでケチャップやマスタードを添えたら、完成！
あのビッグなバーガーをお家で作ろう！
1個分
材料
牛ひき肉 225g
塩 ひとつまみ
こしょう ひとつまみ
バンズ 1 ½個（3スライス）
チェダースライスチーズ 1枚
バーガーソース
マヨネーズ 120g
キュウリのピクルス（サイの目）
ホワイトビネガー 小さじ1
マスタード 小さじ1
ガーリックパウダー 小さじ1
オニオンパウダー 小さじ1
パプリカパウダー 小さじ1
ホワイトペッパー 小さじ½
サラダ
玉ねぎ（細かくサイの目に切る）
レタス（細かく千切り）
キュウリのピクルス（薄くスライス）
作り方
1.牛ひき肉の半量をボール状に丸め、指の厚さになるように潰して、手のひらよりも大きなサイズのパティを作る。残りの半量も同様にして、2枚パティを作る。
2.パティに塩こしょうを振って、片面2分半ずつ焼く。パティの1枚にスライスチーズを乗せる。
3.バーガー用のバンズを、中火にかけたフライパンで、片面がきつね色になるまで焼く。
4.ソース用の材料を全て混ぜ合わせておいておく。
5.さぁ、組み立てましょう！(4)のバーガーソースをバンズに塗り、刻んだ玉ねぎ、細切りにしたレタスを散らし、チーズを乗せた方のパティを乗せ、パンで挟む。
6.さらにもう1度、バーガーソースを塗り、玉ねぎ、レタス、そしてスライスしたピクルスを挟み、最後にバンズの上の部分を乗せたら完成！
Here is what you'll need!
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Crispy french fries (just like the famous fast food restaurant...)
Servings: 2
INGREDIENTS
2 potatoes
1 tablespoon soft flour
1 tablespoon potato starch
Some vegetable oil
Some salt
PREPARATION
1. Peel potatoes and slice into 5mm strings. Leave them in water for 30 mins.
2. Drain water and pat potato strings with paper towels to dry. Coat with soft flour and potato starch.
3. Put potatoes (2) in a pan and pour vegetable oil till it coves all potatoes. Turn the heat to 160℃ and fry for 3 minutes. (Don't stir/touch too much while heating up)
4. When potatoes are changing its color to brown, remove and let oil drain.
5. Turn the heat up to 200℃, and put back potatoes to fry for 2 more minutes.
6. Remove potatoes and drain oil well. Season with salt when still hot!
7. Enjoy!
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
Chicken Nuggets
INGREDIENTS
Chicken breast (without skin) 1 (300g)
100g cotton tofu (drained)
1 egg
(A) 3 tablespoons potato starch
(A) 2 tablespoons mayonnaise
(A) 1/2 teaspoon grated garlic
(A) 1/3 teaspoon salt
(A) Pepper a little
Salad oil
Ketchup
Mustard
PREPARATION
1. Beat chicken breast with a knife to make it mince.
2. Put the tofu into the bowl (1) and mix well until it becomes sticky.
3. Add eggs and seasoning (A) and mix well.
4. Put the salad oil in a frying pan to a height of 2-3cm and put it on medium heat.
5. Scoop (3) with a spoon, place in the frying pan of (4) and fry until golden brown on both sides.
6. Add ketchup or mustard as you like and you're done!
7.Enjoy!
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
Homemade Big Massive Burger
Ingredients
for 1 burger
½ lb ground beef (225 g)
1 pinch salt
1 pinch pepper
1 ½ burger buns
1 slice american cheese, sliced
BURGER SAUCE
½ cup mayonnaise (120 g)
1 gherkin, diced
1 teaspoon white vinegar
1 teaspoon yellow mustard
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
½ teaspoon white pepper
SALADS
onion, finely diced
lettuce, finely shredded
1 gherkin, thinly sliced
Preparation
Roll half of the beef mince into a ball and pat it down until a finger thick, bigger than palm size patty. Repeat with remaining beef.
Fry both patties with salt and pepper for 2 and a half minutes a side. Add 1 cheese single to one of the patties.
Toast the burger buns on a dry pan on medium heat until one of the sides is golden brown.
Mix all the sauce ingredients and set aside.
Time to build this bad boy! Spread burger sauce on a bun, sprinkle diced onion, shredded lettuce, place the patty with cheese, place another slice of bun.
Then more sauce, more onion, shredded lettuce, gherkin slices, another patty, and the last slice of bun!
Dig in and get lovin’ it!
Nutrition Calories: 1774 Fat: 131 grams Carbs: 69 grams Fiber: 7 grams Sugars: 17 grams Protein: 74 grams
Enjoy!
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#TastyJapan #レシピ
MUSIC
Licensed via Audio Network
How To Lose Weight | Or Gain Lean Muscles | Full day of eating |
You can download the free Lifesum here to track your macros:
http://bit.ly/2gParGs
You can also get 30% off the premium version using my code chloeting.
Hey guys! So a lot of you guys have been asking me how I track macros and what I normally eat when I workout. Here's a video including both of that. I started tracking macros earlier this year and got more relaxed a few months ago. I started tracking again last month since I am trying to gain some lean muscles and I've talked about this briefly one of my previous videos. I am not super strict with my macros. I don't track little things like two strawberries, or a cup of almond milk. It is so minor that I don't get worried about it. Also there are days that I don't track fully because sometimes we slack haha. So don't freak out about not tracking 100% of the time. We eat out, we have a life. It's all about balance and what makes you happy. Again it is really fast to track especially if they are the things that you eat regularly. You can just add it to your favourites. Right now I try to eat at least around 200g carbs a day when i'm exercising and my calories intake per day is around 1800. It can be extremely challenging to keep track when I'm travelling so I bring some energy bars with me wherever I go. Just in case I can't find food!
Also I don't cook fancy meals everyday. Today is one of those days that I don't have time to prepare my meals because I have quite a bit of work to do before my Japan trip so I was mostly on my computer all day working. Sometimes I prep my meals for a few days so that it is more time efficient. One more thing! This is how I eat on that particular day. I am just giving you an idea of what I eat one that one day. You can always change it up, make it more delicious or eat out. haha. :)
Hope you enjoyed this video! Also in regards to losing weight, i've talked about being on calories deficit and tracking macros to lose weight in one of my older videos. I got a lot of comments that is unhealthy to count calories. The truth is if you are losing weight you ARE on calories deficit (whether you count your calories or track your macros or not). The reasons why some of us count calories and track macros is because we want to minimise muscle loss, especially in the fitness industry. We want to keep as much muscles as we can while cutting. Also being too low in deficit will probably cause more muscle loss than intended so keeping track of calories and macros helps with that. Hope all that makes sense. :)
As always thanks so much for watching! Appreciate the support!
The curry chicken recipe:
1 onion
2 tsp of garlic
A couple of tablespoons of Mild Curry Powder (3-5)
1kg of chicken breast
100g Coconut milk
1 can of diced tomato or 400g of tomatoes
I stir fry the onion first, add garlic, then add the mild curry spices. You can add more spices later if it's not spicy enough.
After that I add the chicken breast and cook it until it turn white. Add a can of tomatoes and let it cook for 20 minutes or so, or until the sauce thicken. Then I add 100g of coconut milk. Then let it simmer for 10 mins or so. That's it! Super simple!
► MY LINKS ►
Instagram: http://instagram.com/chloe_t
Fitness Instagram: http://instagram.com/itschloeting
Blog: http://www.chloeting.com
Twitter: http://twitter.com/chloe_ting
Facebook: http://www.facebook.com/itschloeting
Snapchat: chloe_ting
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This video is sponsored by Lifesum
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How Much Protein In 100 Gram Chicken Breast # ChickenBreast #Nutrition How Much Protein in Chicken Breast, How Much Protein in Chicken Breast ... ... <看更多>