Womens Fitness

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

Published

11 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

My Bedtime Routine for Better SLEEP (10 Tips)

Published

3 weeks ago

February 15, 2026

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♥ Do you struggle to sleep? Do you want to improve the quality of your sleep? Watch this video through!
♥ I love my sleep. Here’s My Bedtime Routine, which has helped me to get a quality rest. I hope it’ll inspire you to love your sleep!
♥ If you find this video to be helpful, be sure to LIKE & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).

To sleep better, it isn’t just about your bedtime routine, but how you spend your entire day will have an impact on your sleep.

10 Tips for Better Sleep
1) Get moving daily
2) Avoid caffeine after 2pm
3) Soak in a warm bath
4) Avoid big heavy meals at night
5) Scent your way to sleep
6) Power down an hour before bedtime
7) De-clutter the mind
8) Develop a sleeping time
9) Go for a black out!
10) Stay put if you’re still awake

What other method has helped you to get a better rest at night? Let me know in the comments below. =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
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(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/

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Womens Fitness

Breakfast in a Jar Chia Pudding (Grab & Go)

Published

2 months ago

January 7, 2026

ebizonen

♥ No time for breakfast? Rushing out? Always on the go? You will love this CHIA PUDDING BREAKFAST IN A JAR!
♥ 5 minutes. 5 ingredients. No cooking. This tiny jar is packed with antioxidants, calcium, fibre, protein & healthy fat.
♥ Watch the video for the complete step-by-step guidance, including calories. Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.

Read below for ingredients, steps and calories:

1) TROPICAL MANGO CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals (70Cals per tbsp.)
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 cup Mango puree – 140Cals
5) 1 tbsp. Pumpkin Seeds – 56Cals

Per Jar – 320Cals

Steps
1) Pour mango puree evenly into two 8-oz jars. Chill in the fridge.
2) In a bowl, mix together chia seeds, milk and honey. Stir until well combined.
3) Pour chia mixture on top of mango puree.
4) Cover and let it set overnight in the fridge.
5) Next morning, top it up with pumpkin seeds.

2) MATCHA CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 tsp. Matcha Green Tea – 9Cals
5) 1 cup Mixed Berries – 60Cals

Per jar – 256.5Cals

Steps
1) In a bowl, mix together chia seeds, milk, honey and matcha. Stir until well combined.
2) Divide equally into two 8-oz jars. Cover and let it set overnight in the fridge.
3) Next morning, add the mixed berries and enjoy!

3) BANANA PEANUT BUTTER CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 Large Banana, mashed – 121Cals
5) 2 tbsps. Peanut Butter – 188Cals

Per Jar – 376.5Cals

Steps
1) In a bowl, mix together mashed banana, chia seeds, milk, honey and peanut butter. Stir until well combined.
2) Divide equally into two 8-oz jars. Cover and let it set overnight in the fridge.
3) Next morning, add mixed berries and enjoy!

Make-ahead, keep in the fridge and in the morning, just grab one jar, and you’re set for a productive day ahead. They will keep well in the fridge for up to 4 days.

Note: Be creative, make your own favourite combinations and add your favourite toppings!

Tip: Chia Seed is an excellent source of calcium for those who don’t take diary. 100g = 631mg calcium

Lots of Love xx

Life of Riley by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/

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Womens Fitness

5 Must Eat FOOD for a Flat Tummy (Healthy Digestion)

Published

3 months ago

November 29, 2025

ebizonen

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/

♥ The SECRET to rapid weight loss & a flat tummy comes down to your DIGESTIVE HEALTH! Watch to discover 5 foods for better digestion.
♥ Do you feel bloated or tired at the end of a meal? Do you always feel lack of energy? Do you struggle to lose weight despite cutting back on excess calories & doing regular exercises? Watch this!
♥ If you find this video to be helpful, be sure to LIKE, SHARE & SUBSCRIBE to my channel: https://www.youtube.com/JoannaSohOfficial
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
♥ Watch me as the Nutrition Coach on the Projek Bliss web reality series: https://youtu.be/5QM3byqitdI and https://youtu.be/Lu7V1ihQ7zQ?list=PLYlnLDZCVKold03UFEWmTZy0kh4ms6Ygs where I spoke in my native language.

You could be eating the cleanest, nutrient-rich diet in the world, but if you’re not digesting well, you won’t be absorbing all the nutrients from your food. As a result, wastes build up, you retain water and your body converts excess calories to fat.

5 Must Eat FOOD for a Flat Tummy & to Lose Weight:
1) Food containing high PROBIOTICS
2) Food high in FIBRE
3) Food high in WATER
4) Food containing high PREBIOTICS
5) Certain HERBS & SPICES

Be sure to watch this video through and I talk you through each food groups, what it does to your body, why they must be included into your diet and examples.

Lots of Love xx

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