Womens Fitness

What I Eat Daily (Meal Prep Recipes) | Joanna Soh

Published

4 months ago

December 30, 2024

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What I Eat Daily (Meal Prep Recipes) | Joanna Soh
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No idea how or where to start? Watch this –
Beginner’s Guide to Meal Prepping (5 Easy Steps):

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.

Stay connected and follow me:
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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

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Womens Fitness

Healthy Indian Meal Plan to Lose Weight (Vegan / Vegetarian) | Joanna Soh

Published

22 hours ago

April 23, 2025

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SUBSCRIBE for new videos: https://www.youtube.com/user/joannasohofficial To all my Indian fans, Happy Diwali. Here’s another Indian Meal Plan. These recipes are vegan friendly, gluten-free and dairy-free. You can enjoy them for breakfast, lunch & dinner. I hope you love these recipes. I like to keep it simple, balanced and moderate. Which is your favourite dish?

Here’s the link to my previous Indian Meal Plan video: https://www.youtube.com/watch?v=-Bgm-iEULxA

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
__________

Stay Connected & Follow us!
Joanna Soh:
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https://www.instagram.com/joannasohofficial/
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__________

BREAKFAST – INDIAN PANCAKES
Ingredients (serves 6)
1. 1 cup Rice Flour – 578Cals
2. 1/3 cup Red Onion, diced – 22Cals
3. 1/3 cup Carrot, grated – 35Cals
4. 1 Red Chilli, finely chopped – 18Cals
5. 3 tbsp. Coriander, finely chopped – 1Cals
6. ½ tbsp. Vegetable Oil – 62Cals
7. Approx 1/3 cup Warm Water
8. A pinch of Salt to season.

120Cals per pancake

Steps:
1) In a bowl, mix the rice flour, carrots, onions, chillis and coriander. Combine well.
2) Then add dd in the water, little by little to make the dough.
3) Grease a non-stick pan with oil over medium-low heat.
4) Pour the batter equally onto the pan to cook the pancakes. This should make about 6 pancakes. Don’t worry if the pancakes do not look perfect.
5) Cook for about 3 – 4 mins on one side until it’s lightly browned. Flip over and cook until the pancake is done. Serve warm.

Instead of the typical sugar loaded sweet pancakes, this recipe is packed with vegetables! Have 3 – 4 pancakes for breakfast!

LUNCH – RICE NOODLES UPMA
Ingredients (serves 2)
1. 3oz / 85g Rice Noodles – 309Cals
2. 1 Small Onion, diced – 7Cals
3. 1 Red Chilli, finely chopped – 18Cals
4. 1 sprig of Curry Leaves – 1Cals
5. 1 tbsp. Vegetable Oil – 124Cals
6. 1 tbsp. Channa Dal / Urad Dal – 16Cals
7. ½ tsp. Cumin – 4Cals
8. ¼ tsp. Black Mustard Seeds – 12Cals
9. ¾ cup Mixed Carrot, Corn & Peas – 90Cals
10. ¼ cup Cashew Nut, halved – 160Cals
11. A pinch of Salt to season
12. 2 sprigs Coriander, chopped – 2Cals

370.5Cals per serving

Steps:
1. Soak noodles in boiling water for about 5 minutes or until soft. Drain and set aside.
2. In a non-stick pan, heat oil over medium-high heat.
3. Add in cumin, black mustard seeds and dal. Fry for about 3 – 4 minutes until dal turns lightly golden and fragrant.
4. Then stir in the onions, curry leaves, chilli, cashew nuts and mixed vegetables. Sautee very quickly for 2 – 3 minutes until cashews are slightly roasted.
5. Don’t forget to season with salt.
6. Mix in the noodles and stir until all the ingredients are evenly distributed. Go head and taste your dish, add more salt if needed.
7. Garnish with coriander and serve warm.

Feel free to add a different variety of vegetables. You can even mix protein into the recipe such as tempeh, tofu, egg or meat. Bring this out to work or school!

DINNER – CHICKPEAS SWEET POTATO GREENS IN COCONUT MILK

Ingredients (serves 4)
1. 1 medium Onion, diced – 44Cals
2. 1 Garlic Clove, peeled – 4Cals
3. 1 Ginger piece, thumb-sized, peeled & sliced – 6Cals
4. 1 Red Chilli, finely sliced -18Cals
5. ½ tbsp. Vegetable Oil – 62Cals
6. ½ tsp. Turmeric Powder – 4Cals
7. 1 tsp. Ground Cumin – 8Cals
8. 1 tsp. Garam Masala – 7Cals
9. 2 cups Pumpkin, peeled & diced – 60Cals
10. 1 can Chickpeas, rinsed & drained – 360Cals
11. 150g Sweet Potato Greens – 53Cals
12. 1 cup Coconut Milk – 410Cals
13. 1 cup Vegetable Stock – 31Cals
14. A pinch of salt

267Cals per serving

Total Cals with Rice: 471
Total Cals with 2 Chapati: 487

Steps:
1. In a food processor, add in the onion, garlic, ginger and chilli. Blend very quickly until it becomes a paste.
2. In a large non-stick pan, heat oil over medium-high heat. Fry the paste for 1-2 minutes until fragrant and then add in the spices – turmeric, cumin and masala. Continue to fry very quickly for another minute.
3. Add pumpkin and chickpeas. Stir and mix well.
4. Add the coconut milk and stock. Bring to a simmer and allow all the ingredients to cook for about 20 – 30 minutes until the pumpkin softens and the sauce thickens. Don’t forget to stir occasionally.
5. Once the pumpkin has soften, add in the sweet potato greens and cook until wilted. Season with salt. Serve warm.

Chickpeas are a great source of protein for vegetarians. You can serve this with a cup of rice or 1 – 2 chappati.

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Womens Fitness

Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh

Published

3 days ago

April 21, 2025

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Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Strength Training does not mean lifting weights! You CAN strength train using only your BODYWEIGHT. This workout is low impact and great for beginners too. SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial SHARE your fitness pictures, tag me @JoannaSohOfficial #JSohActive

♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.

Filmed at Be Urban Wellness: http://beurbanwellness.com

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________________

This is a total body STRENGTH TRAINING workout which can you do anywhere! The goal is to complete all 4 circuits in the shortest time possible.

Exercises:
1) Prisoner Squats
2) Wide to Narrow Pushups
3) Forward to Back Lunge (right)
4) Forward to Back Lunge (left)
5) Tip Toe Sumo Squats
6) Superman to Plank
7) Cross Plank
8) Knee Tucks

Total Time: 20 – 25 minutes
Sequence: 4 Circuits
Repetitions:
Set 1 – 20reps
Set 2 – 15reps
Set 3 – 10reps
Set 4 – 5reps

To progress:
– Choose the advance option.
– Complete the workout in the shortest time possible, try to take shorter breaks in between,
– Lift some weights to make the exercises tougher or add jumps.

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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
–
10,000 Squat Challenge in 30 Days

–
Beginner Fat Burning Morning Workout

–
How to Lift Dumbbells to Lose Weight (Gym Training)

–
Burn Back Fat & Bra Bulge (4 Exercises)

–
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)

–
4-Week Toning Butt & Abs Challenge

–
Gentle Morning Yoga Stretches to Feel Energized

–
30-Minute HIIT Yoga for Slimmer Legs

–
30-Minute Beginner HIIT Yoga for Stronger Core

–

Here’s the complete playlist to more than 50 videos:

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Womens Fitness

Why Asians Are Slimmer (9 Weight Loss Tips) | Joanna Soh

Published

4 days ago

April 20, 2025

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“You’re Asian, that’s why you’re skinny.” I get that a lot! So I thought I’d look into the CORE PRINCIPLES of an ASIAN DIET to learn WHY we are “naturally” slimmer.

Of course, NOT all Asians are slim. I believe that it truly comes down to our lifestyle and also food intake. Watch this video through. I hope you’ll find the tips here useful and you can start to implement some of these tips into your life. What are tips do you practice to stay healthy? Let me know in the comments below.

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

__________

HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

__________

9 Reasons Why Asians Are Slimmer
1) We choose tea or water over soft drinks
2) We eat smaller portions and we use chopsticks
3) We enjoy REAL food, not processed food
4) We eat on time
5) We take our meal time seriously
6) We enjoy soups
7) We enjoy more fermented food
8) Our desserts are nutritious
9) We use food as medicine

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More useful videos to guide you through your fitness journey:

Why I Eat White Rice