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.
同時也有1部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,♥ Are takeaways causing you to gain weight? Here are my favourite Chinese Takeaways, which are made healthy, nutritious and equally as delicious. ♥ T...
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chicken breast protein per 100g 在 Joanna Soh Official Youtube 的最讚貼文
♥ Are takeaways causing you to gain weight? Here are my favourite Chinese Takeaways, which are made healthy, nutritious and equally as delicious.
♥ Try these recipes out. Snap & Share your pictures with me! Tag me @JoannaSohOfficial #JSohRecipes
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My version of Chinese takeaway has a good balance of vegetables, protein and complex carbs. The entire meal has just over 500Cals and it is extremely satisfying. See below for the ingredients.
1) Garlic Egg Fried Rice (serves 4)
- 2 cups Cooked Rice, I used a mixture of brown and white rice (418cals)
- 2 Garlic Cloves, minced (9cals)
- 2 Green Onions, roughly chopped (10cals)
- 2 Eggs, lightly beaten (156cals)
- 1.5 tbsp. Sesame Oil (180cals)
- A pinch of Salt
Per Serving – 193Cals
2) Sweet & Sour Chicken (serves 4)
Main Ingredients:
- 12oz (340g) Skinless Chicken Breast Fillets, sliced in cubes (374cals)
- 1 medium Red Bell Pepper, cut into chunks (37cals)
- 1 medium Green Bell Pepper, cut into chunks (37cals)
- ½ Red Onion, roughly chopped (23cals)
- ½ cup Pineapple, cut into chunks (41cals)
- 2 Garlic Cloves, minced (9cals)
- 1.5 tbsp. Sesame Oil (180cals)
- A handful of Fresh Cilantro, roughly chopped (6cals)
- ¼ tsp. Red Chilli Flakes (2cals)
Total Cals – 709Cals
Sweet and Sour Sauce:
- ¼ cup Ketchup (68cals) *choose the low sodium option
- ¼ cup Rice Vinegar (8cals)
- 1.5 tbsps. Raw Honey (96cals)
- ¼ cup water
- 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water (30cals)
Marinade:
- 1 tsp. Light Soy Sauce (3Cals)
- 1 Egg White, lightly beaten (17cals)
Per Serving - 233Cals
3) Buddha’s Delight (serves 4)
Ingredients:
- A head of Broccoli, cut into florets (98cals)
- 1 Carrot, thinly sliced (25cals)
- ½ cup (40g) Shitake Mushrooms, thinly sliced (10cals)
- 1 cup (100g) Snow Peas (42cals)
- 3 Garlic Cloves, minced (11cals)
- 1 tbsp. Light Soy Sauce (6cals)
- 1 tbsp. Sesame Oil (120cals)
- A pinch of Salt
Per Serving - 78Cals
I like to cook them in bulk, and bring a portion out with me to work, and freeze the extra to have them for later. So when I’m back from work feeling tired, instead of ordering a takeaway, I have my own healthier version in the fridge. Try them out! xx
![post-title](https://i.ytimg.com/vi/hDHH8uh_Y-c/hqdefault.jpg)
chicken breast protein per 100g 在 How Much Protein In 100 Gram Chicken Breast - YouTube 的推薦與評價
![影片讀取中](/images/youtube.png)
... <看更多>
chicken breast protein per 100g 在 Anytime Fitness New Orleans East | 3.6g F. Chicken - Facebook 的推薦與評價
Chicken Breasts vs Chicken Thighs. EDIT: I realized after posting this I put the nutrition information for a different food picture I was creating.... ... <看更多>
chicken breast protein per 100g 在 Protein in cooked vs. raw chicken breast filet - Seasoned Advice 的推薦與評價
A quick Google search yields a variety of answers, but 20 to 22.8g per 100g of raw and 31g per 100g cooked are a couple of answers. · @Cynetta ... ... <看更多>
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