What I Eat Daily (Meal Prep Recipes) | Joanna Soh
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Here’s what I eat on a typical day when I meal prep. 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 fulling in control with what I eat and that’s the easiest way to stay healthy and fit.
Do you meal prep? What’s your favourite dish Let me know in the comments below. Do share your meal prep pictures with me, tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes and steps.
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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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Breakfast – OVERNIGHT OATMEAL
1) 1.5 cups Rolled Oats
2) 1.5 cups Soy Milk
3) 3 tsps. Honey or Maple Syrup
4) 2 tbsps. Dried Cranberries
5) 2 tbsps. Chia Seeds
6) 2 tbsps. Peanut Butter
Steps:
1) In a large bowl, mix all the ingredients together.
2) Spoon the oat mixture into 3 jars and refrigerate for at least 4 hours or overnight.
3) Top up with your favourite fruits before eating.
Lunch – TUNA SALAD
1) 2 Cans of Tuna Chunks
2) ¼ cup Plain Yoghurt
3) ½ tbsps. Lemon Juice
4) 1 tbsp. Cranberries
5) Salt & Pepper to taste
Steps:
1) Combine all the ingredients together.
2) Pack half of the container with your favourite vegetables and be generous. Separate the Tuna mixture from the salad to keep it fresh.
Snack – HEALTHY BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup greek yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1 tsp. Baking Soda
109Cals per muffin
Steps:
1) Pre-heat oven to 180C or 350 Fahrenheit.
2) In a large bowl, mash bananas, whisk in eggs, greek yoghurt and about honey. Stir until well combined and set aside.
3) Blend, rolled oats until fine.
4) In a separate bowl, mix in all the dry ingredients, oats, baking soda, crushed walnuts and cranberries.
5) Combine wet and dry ingredients together. Keep mixing until you get an even batter.
6) Divide equally to 12 cupcake liners and bake for 15 minutes or until muffins are cooked through.
Dinner – BAKED FISH WITH VEGETABLES (serves 3)
1) 500g Frozen Tilapia, any fish or meat of your choice.
2) 2 Carrots – 25Cals
3) 1 Red Bell Pepper
4) 1 head Broccoli – 98Cals
5) 1 Sweet Potato – 112Cals
6) 1 Red Onion – 46Cals
7) 6 Garlic Cloves, crushed – 27Cals
8) 1 tbsp. Olive Oil, divided – 69Cals
9) 1 tbsp. Apple Cider Vinegar – 3Cals
10) ¼ tsp. Mixed Herbs
11) Salt & Pepper to taste
Steps:
1) Pre-heat oven to 220°C/425°F.
2) Then slice up all the vegetables.
3) Rub fish with olive oil, mixed herbs and season with salt and pepper. Set aside.
4) ArrangE all the chopped up vegetables on the bottom of a baking dish. Season the vegetables with olive oil, apple cider vinegar, salt, pepper, and mixed herbs. Give it a good mix.
5) Then arrange the marinated fish on top of the vegetables and cover the baking dish with aluminium foil.
6) Bake in the oven for 30 minutes or until fish is done.
What I Eat Daily (Meal Prep Recipes) | Joanna Soh
38 comments
Excellent…but using plastic containers is not healthy instead u can use glass containers…
I love you cooking but avoid using aluminium foil it not safe use
Do you have suggestions for vegans?
If you have oats in a smoothie in the morning, is it as good as eating oatmeal?
Do you need to heat up when you eat?
Hello there, have you considered Custokebon Secrets yet? Just do a search engine search. On there you'll discover a great guidelines about how exactly you can lost lots of fat. Why don't you give it a shot? perhaps it can work for you too.
7
I made your healthy muffins and they are delicious. I'm so hooked that I include it on my weekly meal prep. Thank you for this video. Love your videos and been following you for years now.
You the best
I'm confused, aren't eggs a protein, and oatmeal a starch? how are you combining them to make your muffins? also bananas, I thought fruit are to be eaten alone?
Anybody know what is Custokebon Secrets about? I hear many individuals lost a lot of weight with Custokebon Secrets (google search it).
I made the muffins a while ago and then i found out (thanks to my baby sis) when my family doesn't like my baking they'll say "thank you for dessert it was very nutritious "
I hear you crystal clear, Joanna. This will help, thank you, dear.
This still surprises me, how many people are not aware about Custokebon Secrets, despite the fact that lots of people get good results with it. Thanks to my friend who told me about Custokebon Secrets, I have lost tons of weight with it without starving myself.
Is Custokebon Secrets helpful to lost tons of weight? I have learn numerous good things about Custokebon Secrets (google search it).
Easier for me to take raw veggies, than to cook
Joanna I love your videos. But yogurt in the muffins?
Thank you so much from India
I like how she said "look really good" and pointed at herself… Okay Joanna ☺️☺️
You look great!
Thank you
Kindly share healthy diet plan For Ramadan, as a lots of fried things are there and people end up gaining weight instead of losing it.
You are so well organised 👍👍👍😀
Wonderful
Thank you
Hey Johanna,
It's not optimum nutrition to pre prep food more than maximum 48 hours., If the food is being cooked.
Prana, life force is lost and decays.
Thank you for your videos
Dr. Pak0da
Ayurvedic medicine
Bt hw cn u eat the same thng fr somany days….but meal prep m.all fr it…it really stops u frk cheating on ur diet….ur vlogs r v useful…at wt temperature did u bake muffins???
Keep your cook food in freezer ? How you heat up the next day? If use microwave how many minutes need to heat up?
What is tuna chanks??
They look super delicious
Hello there, I want to know if Okibetonic Secrets, will really work for me? I see lots of people keep on speaking about this popular fat burn diet plan.
Hi. Is the tuna processed food?
I am from India and l like and love you very much Joahnna
Is Okibetonic Secrets effective to lost tons of weight? I have learn many good stuff about Okibetonic Secrets (just search it on google).
Yeah, I too am guilty of jumping from diet plan to others as well, I think that I need to have tried every single weight loss program that was available, however in the end not one of them helped me to shed and keep the weight off. I ended up trying for the very last time using the Okibetonic Secrets simply because my friend who told me great things about it and so far to date I've effectively dropped 15 lbs in 3 weeks!
Whenever I say I will go on a diet, my mom turns into a 5 star Michelin chef.
what is in your mixed herbs?
Hi Joanna ,I like to all your health tips and workout method
I don't like banana ,what should I choose to replace it
Thanks reply😘😘