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

Hi everyone ❤️
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How’s your diet going? Here’s a simple meal prep idea for Monday!
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Don’t forget to get your #fitsambalbynana from our resellers.
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#Repost @ika0306
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Lunchbox untuk hari ni. Hari ni ada urusan di upm, jadi kita sediakan bekal yang cepat & mudah.

Sarapan :
2pc scramble egg with baby spinach
1 toasted canadian wholemeal bread
Spread with peanut butter by @nutasty.my & half mash avocado
Papaya & strawberry

Lunch
1/4 cup quinoa (cooked)
grilled salmon fillet
Mix vegetable
1 tbsp sambal sihat by @fitsambalbynana_bangi
Enjoy ❤️😋 #breakfastideas #lunchbox #lunchideas #eatclean #eatcleanmalaysia #sukusukuseparuh
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Resellers:
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KL, SELANGOR, BANGI,
@fitsambalbynanaselangor_kl
@fitsambalbynanakl
@fitsambalbynana_gombak
@figurefuel
@fitsambalbynana_shahalam
@fitsambalbynana_bangi
@tecnatives.my
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JOHOR, SINGAPORE
@fitsambalbynana_johor
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KELANTAN
@bardgym
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MELAKA
@packeddelish

And here’s another Weekend Food Diary Update! 😆 Unlike many of my crazy cheat meals weekends, I ate relatively healthy this time because...counting down only 2 days left in my One Month Project Comeback and also our Sri Lanka Trip! Gotta give that final push muahahaha 🔥 .l

Day 24 (Saturday - Intermittent Fasting)
Lunch: Mum’s homemade Chinese Style Soup with Apple, Almonds, Figs and White Fungus蘋果雪耳無花果杏仁湯 + Green Tea Soba Noodles + Yellow Bell Peppers + Green Beans + Chicken & Veggies Dumplings
Dinner (Eating out for “Cheat Meal” but actually not super unhealthy): Thin Noodles in Seafood Soup with Scallops, Crab Meat & Prawns

Day 25 (Sunday)
Breakfast: Purple Sweet Potatoes + Eggs + Cherry Tomatoes + Cucumbers
Lunch: Broccoli + Seaweed Noodles + Same Dumplings as Day before
Afternoon Snack: Homemade Lentils & Vegetable Soup
Dinner: Tempe with Tofu and Bell Peppers + Fish + Veggies with Egg White + Rice with Quinoa

Day 26 (Monday)
Breakfast: Same as day before
Lunch: Same as dinner the day before
Dinner: Silver Fish + Broccoli + Mushroom with Chicken, Fish Skin & Fish Maw + Rice & Quinoa & Spinach Noodles

As you can see, we always cook extra food for next day to save time & meal prep for work😆 and no I don’t get sick of eating the same food because they are yummy and I know they are good for me! Plus I am lazy (and cheap ass) to buy food from outside myself😂 Just very very grateful already to have such amazing meals everyday! @ Singapore

จบสวย หล่อมาก... อกไก่ Sous Vide อร่อยควายตาย... 8oz Chicken... 6oz Brown Rice... Lots of Vegetable... นี่คือสิ่งที่ฝรั่งเรียกว่า Meals Prep หรือการเตรียมอาหารที่จะต้องกินทุกวันล่วงหน้าเป็นอาทิตย์... ทำทีเดียว แบ่งออกใส่กล่องหลายๆกล่อง แย่ตู้เย็น กินมื้อละกล่อง... สำหรับช่วง Bulk แนะนำ มื้อเช้า Oat Meal 1/2 cup... มื้อ 2 ไก่ 8oz BrownRice หรือ มันฝรั่งต้ม 8oz ผัก 6oz... มื้อ 3 เหมือน มื้อ 2 เลย... มื้อ 4 เหมือน ตัด Carb ทิ้งจะเหลือ ไก่ 8oz กับผัก 6oz... ระหว่างวันกิน Protein/ Meal replacement shake อีก 3 ครั้ง... ออกกำลังกายให้หนัก 4-5วันต่ออาทิตย์ นี่แหละคือสูทรแปลงร่างงงงงงง!!!! 🔥

Order:
www.djpoommenu.com
www.facebook.com/DjPoommenu
Line: Djpoommenu
Tel: 099-126-0722
Tel: 090-908-5000
Tel: 090-908-9000

▋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
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分享給家人，分享給朋友，
分享幸福。

港式羅宋湯
Hong Kong Style Borscht

Cabbage 椰菜 400g
Celery 西芹 180g
Carrot 紅蘿蔔 240g
Onion 洋蔥 300g
Beetroot 紅菜頭 300g
Potato 薯仔 800g
Beef Trimmings 碎牛腩 690g
Beef Cartilage 牛軟骨 400g
Tomato paste 茄膏 75g
Lemon + juice 檸檬連汁 0.5pc
Garlic 蒜頭 10g
Chilli pepper 辣椒 5g
Rock Sugar 冰糖 90g
Chicken stock 雞湯 250ml
Canned tomato + juice 罐頭蕃茄連汁 400g
Tomatoes 新鮮蕃茄 600g
Unsalted Butter 無鹽牛油 20g
Bay Leaves 月桂葉 3pcs
Water 水 3.5L
Salt 3tsp

#泰山自煮 #tarzancooks #港式羅宋湯 #hongkongstyleborscht
#羅宋湯 #茶餐廳 #豉油西餐 #紅湯 #西餐 #俄羅斯 #上海 #上一代
#蔬菜 #牛肉 #湯 #晚餐 #午餐
#borscht #hongkong #chachaanteng #localfood #westernfood #russian
#shanghai #fusion #ukraine #vegetables #soup #mealprep #dinner #lunch
#food #foodie #foodporn #foodblogger #foodlover #foodstagram

Download my Training App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.

This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!

READ BELOW for recipes and steps.
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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

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

Stay connected and follow me:
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(Subscribe to my website for printable workouts & recipes)

My Fitness App
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CHICKEN & FISH TANDOORI
Ingredients (serves 4):
1) 400g Chicken Breast
2) 400g Tilapia Fish
3) 1.5 tbsps. Olive Oil
4) 1/2 cup Plain Yoghurt
5) 4 Garlic Gloves, roughly chopped
6) 2 tbsps. Fresh Ginger, roughly chopped
7) 2 tbsps. Lemon Juice
8) 1 tsp. Ground Coriander
9) 1 tsp. Ground Cumin
10) 1 tsp. Ground Turmeric
11) ½ tsp. White Pepper
12) 1 tbsp. Paprika
13) 1 tsp. Salt

Steps:
1) Cube the chicken breast into chunks and slice the fish.
2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste.
3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients - oil, yoghurt, lemon juice and all the spices. Mix well.
4) Marinade the the chicken cubes and fish slices. Leave for 15 - 20 minutes for the meat to soak the flavours.
5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit
6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray.
7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray.
8) Bake it the oven for 15 - 20 minutes or until just done.
7) Serve the tandoori chicken and fish with cucumber salad.

Total - 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein
Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein

FRESH CUCUMBER SALAD
Ingredients (serves 4)
1) ½ cup Onion, chopped
2) 1 cup Tomato, chopped
3) 1 cup Cucumber, chopped
4) 1/4 cup Fresh Coriander, chopped
5) 1 tsp. Red Chili powder
6) 2 tbsps. Lemon juice
7) Salt to taste

Steps:
1) Add all the ingredients in a bowl. Mix well.
2) Allow it to chill in the fridge until it’s ready to be served.

Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein
Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein

LIGHT VEGETABLE CURRY W/ BASMATI RICE

Ingredients (serves 4):
1) 300g carrot, cut into cubes
2) 200g Spinach, fresh or frozen
3) 1 can (240g) Chickpeas, rinsed and drained
4) 1 can (400g) Diced Tomato
5) ½ cup Light Coconut Milk
6) 1 tbsp. Olive Oil
7) 1 medium Onion, diced
8) 6 Garlic Cloves, minced
9) Thumb-size piece Ginger, minced
10) 1 tbsp. Cumin
11) 1 tbsp. Curry Powder
12) 1 tsp. Paprika
13) Salt & Pepper to Taste

Steps:
1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 - 3 minutes.
2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach.
3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 - 15 minutes before serving.
4) Stir occasionally and serve hot

Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein
Per serving - 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein

Per serving with 1 cup Basmati Rice - 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein

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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh