Womens Fitness

High Protein VEGAN Meal Prep (Easy & Healthy) | Joanna Soh

Published

2 months ago

April 8, 2025

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Do SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial Happy World VEGAN Day! To all the vegans out there, I’m sure you must have had at least one person asking you “Where do you get your protein from?” or saying “You’re NOT consuming enough protein!”. I’m sure you’ll agree that this is NOT true.

There are lots of high protein plant-based food such as nuts and seeds, tempeh, tofu, soy, legumes, beans, quinoa, oatmeal, spinach and more. I’ve put together a high protein plant-based meal plan. Watch it and make them!

Your protein intake will vary depending on your activity level. But the general recommendation is 1g of protein per 1kg of body weight. For instance my body weight is 50kgs, so my daily protein intake should be around 50g. But because I’m active, I’ll up my protein intake to about 60 – 70g.

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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BAKED TOFU MUFFINS (makes 6)
Crust
1. 2 cups Potatoes, grated – 232Cals, 6.06g Protein
2. 1 tbsp. Olive Oil – 119Cals
3. A pinch of Salt and Pepper

Filling
1. 200g Firm Tofu, sliced in cubes – 176Cals, 18g Protein
2. 3 Garlic Cloves, diced – 12Cals, 1.14g Protein
3. 1 medium Onion, diced – 46Cals, 1.01g Protein
4. 1 cup Spinach – 7Cals, 0.9g Protein
5. 1/3 cup Cherry Tomatoes, halved – 9Cals, 0.44g Protein
6. 1/3 cup Mushroom, thinly sliced – 5Cals, 0.71g Protein
7. 1/3 cup Red Bell Pepper, diced – 13Cals, 0.49g Protein
8. ½ tbsp. Olive Oil – 60Cals
8. Salt and black pepper to taste

3 muffins: 339cals / 14.37g protein

CHICKPEAS TOFU SCRAMBLE WRAP (Serves 3)
1. ½ can Chickpeas – 153Cals, 8.5g Protein
2. 100g Firm Tofu – 55Cals, 4.8g Protein
3. ¼ cup Cherry Tomato, halved – 6.5Cals, 0.33g Protein
4. ¼ cup Red Bell Pepper, diced – 9.5Cals, 0.37g Protein
5. ¼ cup Onion, diced – 17Cals, 0.37 Protein
6. 1 tbsp. Olive Oil – 119Cals
7. ½ tsp. Turmeric Powder – 4Cals, 0.09g Protein
8. ½ tsp. Garlic Powder – 5Cals, 0.24g Protein
9. ¼ tsp. Smoked Paprika – 2Cals, 0.08g Protein
10. A pinch of Salt
11. 8-inch Whole Wheat Tortilla – 130Cals, 4g Protein

Each Wrap: 254Cals, 9g Protein

TEMPEH CHILLI CON CARNE (Serves 4)
1. 2 tbsp. Olive oil, divided – 119Cals
2. 1 cup Tempeh, cut in cubes – 320Cals, 31g Protein
3. 2 tsp. Soy Sauce – 6Cals, 0.8g Protein
4. 1 Red Bell Pepper, diced – 37Cals, 1.2g Protein
5. 1 cup Zucchini, cut into cubes – 19Cals, 1.4g Protein
6. 1 Carrot, diced – 25Cals, 0.6g Protein
7. 2 Garlic Cloves, minced – 8Cals, 0.76g Protein
8. 1 medium Onion, diced – 46Cals, 1.01g Protein
9. 1 can Black Beans – 378Cals, 26g Protein
10. 1 can Diced Tomatoes – 32Cals, 1.52g Protein
11. 1 tbsp. Smoked Paprika – 20Cals, 1.02g Protein
12. ½ tsp. Cumin Powder – 8Cals, 0.37g Protein
13. ¼ tsp. Cayenne Pepper – 1Cal, 0.05g Protein
14. 2 sprigs Coriander, roughly chopped – 1Cal, 0.1g protein
15. 1 cup Cooked Wild Rice – 166Cals, 6.54g Protein

Per serving with Rice: 421Cals, 23g Protein

All these recipes can be prep ahead and you can keep them in the fridge for up to 3 days. Add two ¼ cup servings of trail mix as your snacks and you’ll be meeting your daily protein requirements of 70g protein and about 1700Cals.

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MORE VEGAN RECIPES HERE:

Healthy Indian Meal Plan

3-Ingredient Homemade Jams

3 Healthy & Easy Poke Bowls

5-Minute Meals in a Mug

10 Healthy Desk Snacks for School or Work

4 No-Cook Chilled Soups

What I Eat in a Day to Stay Lean

3 Skinny Breakfast Muffins

Breakfast in a Jar Chia Pudding

3 Vegan Slimming Soups

4 High Fibre Oatmeal Breakfast

Veggie Soba Noodles with Peanut Sauce

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Womens Fitness

Daily Detox Drinks – Debloat, Cleanse, Weight Loss | Joanna Soh | HER Network

Published

11 hours ago

June 6, 2025

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♥ Are you always bloated, constipated, low in energy and can’t stop eating bad foods? Your body maybe TOXIC OVERLOAD!
♥ Here are 4 SUMMER DETOX WATER to help reduce bloating, burn fat, curb cravings and lose weight! Try them out, Snap & Share with me! Tag me @JoannaSohOfficial #JSohRecipes
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

HER Network by Joanna Soh brings together strong and passionate, women, driven by the same vision of wanting to support other women across to be their best self.

Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.

“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, parenting, life advice, beauty, fashion, lifestyle and more.”

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

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DETOX WATER
1) Reduce Bloating
– 6 Cucumber Slices
– 6 Lemon Slices
– A few sprigs of Mint
– 1L Water

2) Fat Burner
– 1L Chilled Green Tea
– 1 tbsp. Apple Cider Vinegar
– A few sprigs of Mint

3) Curb Cravings
– 6 Apple Slices
– 2 Cinnamon Sticks
– 1L Water

4) Ease Digestion
– 3 Ginger Slices
– 6 Lemon Slices
– 6 Cucumber Slices
– A few sprigs of Mint
– Pinch of Himalayan salt
– 1L Water

These drinks will promote a more active metabolism and help burn fat more easily. But remember guys, you won’t magically lose weight just by drinking these and do nothing. You will still need to maintain an active lifestyle and eat a well balanced diet. All the best! xx

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MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

10 Food Hacks to Eat Less! (+Lose Weight)

–
How to Stop Overeating: 7 Types of Hunger

–
5 Must Eat Food for a Flat Tummy

–
Changes to Your Body from Age 20 – 70

–
My Weekly Food Shopping (Healthy Grocery Guide)

–
7 Must Have in Your Grocery List

–
How to STOP Binge Eating for Life

–
Healthy Ways to Deal with Period Cravings

–
How to Eat Cheat Meals & Still Lose Weight

–
How to Lose Weight & Stay Slim WITHOUT Dieting
https://youtu.be/8glBsla0R2A
–
Best Guide to Start a Successful Meal Plan & Lose Weight
https://youtu.be/o3X42uXHJ2g
–
How to Eat & Exercise Correctly According to Your Body Type

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

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Womens Fitness

Joanna Soh 1st Live Stream – Let’s Chat =)

Published

2 days ago

June 4, 2025

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Hey my lovelies, it’s my first live stream on YouTube. I hope you enjoyed it! We spoke about fitness, nutrition, life, HER Network and more! Love chatting with all of you and I could just go on and on, haha! Do let me know if you want to have a LIVE CHAT every Thursday at these time:
6am PDT, 9am EDT (USA)
9pm Malaysia & Philippines
6.30pm India
2pm UK
12am Midnight Australia

HER Network is NOT sponsored. It’s an online network I created to bring together strong and passionate, women, driven by the same vision of wanting to support other women across to be their best self.

Her Network is an extension of my current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday. My video will be up every WEDNESDAY.

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

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Womens Fitness

Gentle Morning Yoga Stretches to Feel Energized | HER Network

Published

4 days ago

June 3, 2025

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♥ 20-Minute Gentle Morning Yoga Stretches with Nika Karan to power your day with. Snap & Share pictures of your progress. Tag us @JoannaSohOfficial @NikaKaran #JSohActive #HERNetwork
♥ HER Network is NOT sponsored. It is an online network by Joanna Soh comprised of strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside & out. LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support us in reaching 1 million subscribers!!! xx

Filmed at Be Urban Wellness: http://beurbanwellness.com
Cute workout clothes from https://www.instagram.com/ohsosom/

Polish-bred and Malaysia-based Nika Karan, is a holistic health coach & yoga teacher. As a busy entrepreneur and mum of 2 boys, she’s on a mission to teach other mums how to get in the best shape of their lives while eating better, cooking faster and exercising smarter. You can find more info about Nika’s signature transformation programs at https://www.nikakaran.com

Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.

“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.”

Stay connected and follow us:
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/

This workout combines relaxing yoga sequence with high intensity exercises to help you burn fat more effectively, and at the same time, give you the “relaxation” you need.

Exercises Sequence:
– Shavasana
– Side Spinal Twist
– Seated Forward Bend
– Seated Side Twists
– Cat Cow Stretch
– Downward Dog
– Forward Bend + Shoulder Release
– Forward Bend Side Stretch
– Twisted Chair Pose
– Sun Salutations with Warrior 1, Warrior 2 & Warrior 3
– Wide Legs Forward Bend
– Crescent
– Seated Twists
– Child’s Pose

Total Workout Time: 20 minutes
Best Results: Do this sequence morning for a more energy, better digestion and to have a productive day ahead.

Here are more yoga videos by Nika Karan to guide you through your journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgVTh7dj-60LjZlaQKPhwJK

Please LIKE, SHARE & SUBSCRIBE. Follow us!

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

Nika Karan:
https://www.nikakaran.com
https://www.facebook.com/coachnikakaran/
https://www.instagram.com/nikakaran/

Joanna Soh
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
Tweets by Joanna_Soh

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