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Want to burn fat & build muscle fast? Try cooking your own meal.
Meal of the day: Chicken Fried Spaghetti
Step 1: Boil 50g of Wholewheat Spaghetti for 10-12 mins
Step 2: Put 2 Tablespoons of Olive Oil to the frying Pan
Step 3: Pan fry 150g of Marinated Chicken Breast
Step 4: Throw in the cooked Spaghetti to your frying Pan
Step 5: Put a pinch of salt ,basil leaf, cajun/all purpose spices and fry to perfection!
Nutrition Facts:
Protein: 39g
Carb:31g (Fiber: 5g)
Fat: 31g
559 kcal
#懒人最爱 #属于健身瘦身者的便当盒 #TheLeaf
时下最夯的Eat Clean Diet！杜绝快餐 + 垃圾食物~ (｡･･｡)
健身+瘦身ing的喷油都应该尝试的营养便当 ❥ The Leaf！(⊙ᗜ⊙)
很多人一日三餐都选择在外解决，但殊不知长时间外食对身体会造成很大的负担，长久下来甚至会有种种的毛病。最最最健康和营养的方法当然是自备便当，带到学校公司去吃啦！(￣∇￣)但是你知道的，懒人们都会把握一分一秒的睡觉时间，宁愿睡多五分钟十分钟，也不愿意早起准备便当。嘿，阿娃就是这样的人无误 ꈍ . ꈍ 但是最近阿娃发现外食太多，肠胃变得有点不太受控制，所以午餐都会选择比较清淡的食物，也因此接触到了这家Food Delivery公司 ❥ The Leaf Nutrition ^^
与一般Food Delivery不同的是，The Leaf主要专攻有健身 + 瘦身习惯的朋友们，所准备的便当都是计算好卡路里、蛋白质、碳水化合物和脂肪的，而且坚持不使用任何的MSG、色素，只使用有机调味料，每天新鲜制作，所以便当也不会完全淡而无味，大家可以吃得健康 + 安心。٩(^ᴗ^)۶ 目前在他们的网站共有12种不同的选择，主要有鸡肉、鱼肉、牛肉料理便当和沙拉小吃。价格从RM11.90起至RM21.90，付费方式是收到便当的时候才付现金，若是购买2盒或以上还会免运费，Delivery的区域包括大部分Klang Valley地区，除了Rawang, Sepang, Klang, Shah Alam。
阿娃与同事分别点了Raw Honey Chicken Breast和Crispy Garden Salad (Salmon Fish)，两份便当分着吃。Raw Honey Chicken Breast的价格是RM13.90，可以选择Brown Rice或是番薯，我们选择了Brown Rice；Crispy Garden Salad则是RM18.90。原以为营养便当都是淡而无味 + 难以入口，但却意外相反！(⊙ꇴ⊙) 特别喜欢他们调配的Honey和BBQ Sauce，因为若是单吃肉/沙拉的话可能会有些干涩，所以酱汁刚巧平衡了食物的口感。不要看这营养便当好似很小盒，其实相当有饱足感呢~
他们所使用的食材、搭配都是专为健身和瘦身者设计的，相信对于很多没时间准备便当的健身爱好者来说，是很棒的选择！(*≧▽≦) 他们的营业时间是星期一至六，递送时间从早上11点开始，Last Order的时间是前一天的10pm前，最低要订购2盒才会运送。更多其他资讯就要浏览他们的网站咯！（＾∀＾）
【The Leaf Nutrition】
联络号码：011-1166 5114
网站：http://theleafnutrition.wixsite.com/theleaf
面子书专页：https://www.facebook.com/theleafnutrition/
#不得不吃 #eatislife
Follow our Instagram: instagram.com/eatislifemalaysia
It's a week since @WFFasia. Last week I was 53kg today I'm sitting comfortably at 57.4kg. Am i bothered by this? Not at all. Body has changed in a week cause of the kind of food i've reintroduced and i ate out a lot more this week. (see this is why i always encourage to cook for yourself ^_^) Training is light this week cause the body has been yearning a good rest. It's about maintenance after this week and eating smart.
My physique is definitely not as lean as comp day and that is cause i've allowed myself to relax with my nutrition. Currently I don't mind what I look like, the ab lines are super blurry and I do feel watery but most of all I'm ACCEPTING what is going on in my body. I'm not counting my macros but i'm also not going overboard. What I am doing is eating well for most part of the day by getting in a solid chicken breast/meat with carbs and fat and allowing myself a treat in one of the meals in the day. But thats for me. :)
You are what you eat. Accept yourself. Flaws and all but don't let it be an excuse to be complacent. Love your one and only body. Always strive to make it better! More updates from the comp coming soon.
#LilowFitness #LinoraRoadToTop5 #BikiniFitness #Positivity #BodyBuilding #LoveYourBody #BodyAcceptance #StriveToImprove #PostComp #Phil413 #GodsStrength #Acceptance #FaithAndFitness #Motivation
Closed-caption is available in this video.
Diet - One of the most demanded content, yet this content will also be the most hated/disliked out of all. Maybe Diet is a sensitive topic, and people might have super high expectations from my diet, such as "I can't believe Jordan eat carbs? Jordan eat meat? Seeing the way Jordan cooks his pasta makes me cry! Jordan took supplements??? Jordan doesn't eat chicken breast? No fruits No Fish? Jordan is not healthy enough!" etc. As much as I've seen this coming from people, these are the reasons that held me back making content like this. But hey! I can't please everyone, and I believe many people will find this content helpful in their fitness journey. :)
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com
#TrainWithJordan #IronMastery
Download my Fitness App here: http://bit.ly/fio-app | SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Most of you have never met Terrence before. =) If you've been following my insta stories, you must have seen my delicious and healthy meal preps. Well, I've been lucky and spoilt to have him meal prep for me. Watch this video!
Do you want to watch more video of us together? Let me know in the comments below! Follow Terrence on his IG www.instagram.com/TerrenceTeo7
READ below for the recipes and steps.
No idea how or where to start? Watch this -
Beginner's Guide to Meal Prepping (5 Easy Steps):
https://youtu.be/eP10vDBmnzQ
________________
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________
INGREDIENTS
Boyfriend's Portion
1)500g Chicken Breast - 820Cals, 154g protein, 38.6g fat
2) 300g Beef Fillet - 561Cals, 90g protein, 29g fat
3) 200g Salmon Fillet - 416cals, 40g protein, 26g fat
4) 200g Perch Fillet - 188cals, 37.5g protein, 0.9g Fat
Total Calories = 2343Cals, 335.4g Protein, 96g Fat, 80.2g Carbs
(including vegetables)
My Portion
1) 200g Salmon Fillet - 416cals, 40g protein, 26g fat
2) 200g Perch Fillet - 188cals, 37.5g protein, 0.9g Fat
Total Calories = 876Cals, 90g Protein, 28.4g Fat, 60g Carbs
(including vegetables)
Vegetables
1) 1 Head Broccoli - 207Cals, 17.1g protein, 2.2g Fat, 40.4g Carbs
2) 1 cup Cherry Tomatoes - 28Cals, 1.4g protein, 0.3g Fat, 6g Carbs
3) 2 medium Carrots - 50Cals, 1.2g protein 0.34g Fat, 14gCarbs
4) 400g Sweet Potato - 344Cals, 6.3g protein, 0.2g Fat, 80.5g Carbs
Boyfriend Meal Preps for Me | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Asian Meal Prep with My Boyfriend (Calories & Macros Included) | Joanna Soh
READ BELOW FOR RECIPE & MACROS
______________
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
______________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
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:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
______________
A) CHICKEN TURMERIC & LIME
Ingredients:
1) 700g Chicken Breast, uncooked –1148Cals, 215.6g Protein, 25.2g Fat, 0g Carbs
2) 1 tbsp. Turmeric & Cumin – 23Cals, 0.7g Protein, 0.3g Fat, 3.5g Carbs
3) 1 tsp. Olive Oil - 40Cals, 4.5g Fat
4) 3 Garlic Cloves, diced – 12Cals, 0.6g Protein, 0g fat, 3g Carbs
Total: 1223Cals, 217g Protein, 30g Fat, 6.5g Carbs
B) FIVE-SPICE PAN-FRIED FISH
Ingredients:
1) 400g Snapper – 512Cals, 105g Protein, 6.8g Fat, 0g Carbs
2) 400g Pomfret – 271Cals, 35.7g Protein, 12g Fat, 2.4g Carbs
3) 1 tbsp. 5-Spice – 14Cals, 2.5g Carbs
4) 1 tsp. Sesame Oil - 40Cals, 4.5g Fat
Total: 837Cals, 141g Protein, 23.3g Fat, 4.9g Carbs
C) SOBA NOODLES & EDAMAME SALAD
Ingredients:
1) 90g Soba Noodles, uncooked – 302.6Cals, 12.8g Protein, 0.68g Fat, 67.5g Carbs
2) ½ cup Edamame Unshelled – 120Cals, 10g Protein, 5g Fat, 5g Carbs
3) ½ tbsp. Sesame Seeds – 15Cals, 0.5g Protein, 1.5g Fat, 0.5g Carbs
4) 1 tsp. Sesame Oil – 40Cals, 4.5g Fat
5) 1/4 cup Carrot, spiralised – 13Cals, 0.3g Protein, 3g Carbs
6) Spring Onions
7) Chilli Flakes
Total: 490.6Cals, 23.6g Protein, 11.7g Fat, 76g Carbs
D) STIR-FRIED MIXED VEGETABLES
Ingredients:
1) 1 large head Broccoli -170Cals, 14g Protein, 2g Fat, 35g Carbs
2) 2 medium Carrots – 64Cals, 2g Protein, 0g Fat, 12g Carbs
3) 1 cup Mushroom, sliced – 22Cals, 2g Protein, 0g Fat, 4g Carbs
4) 1 Red Bell Pepper – 31Cals, 1.2g Protein, 0.4g Fat, 7.2g Carbs
5) 3 cloves Garlic – 12Cals, 0.6g Protein, 0g fat, 3g Carbs
6) 1 tsp. Sesame Oil - 40Cals, 4.5g Fat
7) 1 tsp. Soy Sauce – 2.6Cals, 0.3g Protein, 0g Fat, 0.4g Carbs
8) 1 tsp. Chilli Flakes
Total: 342Cals, 20g Protein, 7g Fat, 61.6g Carbs
Terrence Portion in Total: 2057.8Cals, 309.3g Protein, 51g Fat, 77.8g Carbs
My Portion in Total: 834.8Cals, 92.3g Protein, 21g Fat, 71.3g Carbs
**This is for 2 meals, lunch and dinner. This doesn't include snacks or breakfast.
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Asian Meal Prep with My Boyfriend (Calories & Macros Included) | Joanna Soh
Feb 4, 2019 - A 3-ounce (85-gram) serving of grilled chicken breast provides 128 calories, 26 grams of protein, and 2.7 grams of fat. ... <看更多>
chicken breast nutrition 在 10 Delicious Chicken Breast Nutrition Facts - YouTube 的八卦
A cooked 3.5 oz. skinless chicken breast contains 165 calories, 31 grams of protein, and 3.6 grams of fat, making it the healthiest part of the ... ... <看更多>