Womens Fitness
Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh
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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
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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.
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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) SautĂ© 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
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Lazy Student Meals in 15 Minutes | Healthy, Cheap, Fast
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Just like you, I was once a student, and the truth is, you can get really lazy to cook for yourself especially when you are living on your own with very limited space and cooking utensils.
During my first year in Uni, I ate out every single day and without even realising it, I started gaining weight. It wasn’t until towards the end of my 2nd year, where I started to learn to cook for myself. I had no idea what I was doing. So it was super basic cooking, with very little ingredients, but hey, that got back on a healthier eating track and that’s how I got into fitness.
Here are 3 of my favourite student meals, which I still cook up till today because they are easy, you won’t need a lot of ingredients or space and they can be ready in under 15 minutes.
What’s your favourite LAZY recipe. Let me know in the comments below. Do share your food 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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Tweets by Joanna_Soh
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https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
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JACKET POTATO with TUNA & MELTED CHEESE
Ingredients (serves 1)
1. 1 large Potato, washed – 197Cals
2. ½ can Tuna Chunks – 55Cals
3. 2 tbsps. Cheese, shredded – 36Cals
4. 1 tbsp. Yoghurt – 59Cals
5. ÂĽ tsp. Mixed Herbs
Steps:
1. The first step is to prick the potato all over with a knife.
2. Then cook the potato on full power in the microwave for 7 to 10 minutes, depending on the size of your potato.
3. While the potato is cooking, in a bowl, mix the tuna chunks, yoghurt and herbs together. Then set it aside.
4. After 10 minutes, remove the potato from the microwave and cut the potato in half lengthwise and fill up with tuna mixture.
5. Then I’m going to top it up with some shredded cheese. Place it back into the microwave, and cook very quickly for about one and a half minutes just to melt the cheese.
Per Serving – 337Cals
WHITE BEANS & CHICKEN SOUP
Ingredients (serves 4)
1. 1 can White Beans, rinsed and drained – 380Cals
2. 1 Chicken Breast (400g), cubed – 780Cals
3. 2 Onions, chopped – 92Cals
4. 4 Celery Stalks, chopped – 24Cals
5. 1 Carrot, sliced – 25Cals
6. 1 Tomato, sliced – 22Cals
7. 4 cups Chicken Stock – 48Cals
8. ÂĽ tsp. Mixed Herbs
9. Salt and Pepper to taste
Steps:
1. Start by prepping all your ingredients. Chopped all the vegetables – onions, celery, carrot and tomato. And slice up the chicken breast.
2. The next step is to simple fill up a pot with chicken stock and add in all your ingredients.
3, I’m seasoning mine with a little bit of mixed herbs and salt and pepper.
4. Allow all the ingredients to cook under medium heat for 15 minutes or until the chicken is cooked through and vegetables are tender. Serve warm!
Per Serving – 343Cals
BLACK BEAN SALSA WRAP
Ingredients (serves 4)
1. 1 can Black Beans, rinsed and drained – 336Cals
2. 1 can Corn, rinsed and drained – 196Cals
3. 1 Red Bell Pepper, chopped – 30Cals
4. 3 tbsps. Salsa Sauce – 12Cals
5. 4 tbsps. Cheese, shredded – 72Cals
6. 2 cups Spinach – 14Cals
7. ½ tsp. Mixed Herbs
8. 4 Wholegrain Wrap – 520Cals
Steps:
1. In a bowl, simple combine the beans, corn, bell pepper, salsa sauce and season with mixed herbs.
2. Now let’s assemble it! Place your wrap on a plate. Arrange a handful of spinach. Then, spoon the bean mixture onto the wrap and I’m going to top mine with a little bit of shredded cheese and roll it up!
Per Wrap – 295Cals
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Lazy Student Meals in 15 Minutes | Healthy, Cheap, Fast
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6 Best Hip Toning Exercises (No Weights!) | Joanna Soh
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Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
These are 6 hip toning exercises I do regularly!! No weights needed!! Add them into your fitness routine and, you will see results!
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
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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Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
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Tweets by Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
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Interval: 30secs Workout 10secs Rest
Sets: 2 (advance, aim for 3 – 4 sets)
Rest: 60 secs in between circuits
Total Workout Time: 8 mins
Exercises:
1) Curtsy Lunge
2) Sumo Squat Pulses
3) In & Out Low Squat
4) Spiderman Plank
5) Plank Hip Dip
6) Knee Hops
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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
–
Beginner Fat Burning Morning Workout
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How to Lift Dumbbells to Lose Weight (Gym Training)
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Burn Back Fat & Bra Bulge (4 Exercises)
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Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
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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
Are You Eating Correctly? | Lose Weight with Food Combining (5 Principles) | Joanna Soh
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Are You Eating Correctly? | Lose Weight with Food Combining | Joanna Soh
Have you ever thought that you might be eating your meals WRONG? What if I were to tell you that, there’s a formula to combine your food and this will actually help with your digestion, improve your energy and even weight loss! It’s called Food Combining! Nuff said, watch this video to learn more!
Ask yourself these questions:
Do you always feel bloated after eating?
Do you feel sluggish or heavy after a meal?
Do you generally feel uncomfortable?
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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:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohof…
https://www.facebook.com/joannasohoff…
https://www.youtube.com/user/joannaso…
Tweets by Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
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5 Simple Food Combining Guidelines
1) Do NOT Combine Protein with Starch in a Meal
2) Pair Starches with Healthy Fats & Non-Starchy Vegetables
3) Leafy greens and non-starchy vegetables go with everything
4) Eat fruits alone
5) Drink Plenty of Water, but NOT with Your Meals
Do you follow these guideline? Let me know in the comments below!
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