Womens Fitness
Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh
Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Most of the diet plan out there focuses on weight loss, but there are quite a number of you who has been requesting for a WEIGHT GAIN meal plan. The truth is, gaining weight can be more challenging compared to lose weight.
The 1st rule is you need to eat A LOT more than what you’re currently consuming. But that doesn’t mean you should be eating junk food because your body needs proper nutrient to grow your muscles in a healthy way.
An average female needs between 1600 – 2000Cals a day to maintain her weight. To gain weight, you need between 2000 – 3000Cals a day depending on your body composition & activity level. I’ve put together this meal plan which is above 2000Cals.
This meal plan is for Monday – Wednesday. For variety, do hop on to Linora Low’s channel to check out the meal plan from Thursday to Saturday here:
5 Tips to Gain Weight for Women: https://youtu.be/lzMC-DZM6Yc
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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BREAKFAST – Overnight Oats (serves 3)
1) 1½ cups Rolled Oat
2) 1½ cup Whole Fat Milk
3) 2 tbsp. Peanut Butter
4) ¼ cup Goji Berries
5) 1½ tbsps. Chia Seeds
6) 3 medium Bananas
Per Serving: 490Cals, 74.7g Carbs, 17.2g Protein, 15.4g Fat
Steps:
1) In a bowl, mix oats, milk, peanut butter, goji berries and chia seeds together.
2) Transfer the oat mixture equally into 3 separate jars.
3) Place the jars in the fridge overnight.
4) The next morning, top it up with banana.
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LUNCH – Salmon Spinach Frittata (serves 3)
1) 9oz (255g) Raw Salmon
2) 225g Frozen Baby Spinach
3) 6 large Eggs
4) ½ cup Cherry Tomatoes
5) 1 Bell Pepper
6) 1 medium Onion
7) ½ tbsp. Olive Oil
8) 60g Grated Parmesan Cheese
9) 200g Sweet Potatoes
10) 1.5 Avocado
11) Salt and Pepper to taste
Per Serving: 694Cals, 33.2g Carbs, 45.5g Protein, 44.8g Fat
Steps:
1) Pre-heat the oven to 180 Celsius / 350 Fahrenheit.
2) Cubed the salmon fillet and chop up all the vegetables.
3) Add oil into a pan and cook the onion until fragrant and lightly brown.
4) Add in the salmon fillet and cook until slightly pink.
5) Then add in the frozen spinach and allow it to cook for 3 – 4 minutes.
6) In the meantime, in a separate pan, boil the sweet potatoes until soft.
7) Once the spinach has thawed, add in the cherry tomatoes and bell peppers and allow all the ingredients to cook for another 2 – 3 minutes.
8) Transfer into a square baking dish.
9) In a bowl, whisk all the eggs.
10) The pour the eggs onto the mixed ingredients until its fully covered.
11) Sprinkle some grated cheese all over the dish.
12) Bake it for 30 minutes until the egg is firm and fully cooked through.
13) Serve it with the boiled sweet potato as well as half an avocado.
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DINNER – Black Bean, Coconut & Rice (serves 3)
1) 1 can (240g) Black Beans, washed & drained
2) 200ml Coconut Milk
3) 2 Potatoes, cubed
4) 2 large Carrots, cubed
5) 2 large tomatoes, roughly chopped
6) 1 Onion, chopped
7) 1 Bell Pepper, chopped
8) 1 Garlic Cloves, minced
9) 1 tsp. Mixed Herbs
10) 1 tsp. Ground Cumin
11) ¼ tsp. Ground Cinnamon
12) ½ tsp. Salt
13) 2 – 3 cups hot water
Steps:
1) Chop up all the vegetables.
2) In a large pot, cook the garlic until fragrant and golden brown.
3) Then add in all the vegetables and herbs & spices.
4) Pour the coconut milk and water and mix through.
5) Close the lid and let it cook for 20-25 minutes until all the ingredients are tender and cooked through.
6) Serve it with 1 cup of rice.
Per Serving – 588Cals, 94.8g Carbs, 15g Protein, 18.4g Fat
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SNACKS (twice daily)
1) 40g Almond & Cashew Nuts
234Cals, 16.5g Fat, 13.5g Carbs, 8.1g Protein
and / or
2) a Protein Shake
150Cals, 30g Protein, 4g Carbs, 1g Fat
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TOTAL PER DAY – 2160Cals, 116g Protein, 220g Carbs, 95.5g Fat
Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh
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SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial RICE is easy to cook, it’s versatile and it can be very healthy. Here are 3 really simple rice recipes, which can be made ahead and to help you stay FIT.
Make them, snap pictures and tag me @JoannaSohOfficial #JSohRecipes
Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years of experience.
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WILD RICE & BEAN SALAD (serves 2)
Ingredients:
1. 1 cup Cooked and Chilled Wild Rice – 216Cals
*You can use another other rice of your choice
2. ½ Red Bell Pepper, diced – 19Cals
3. ½ cup Cherry Tomatoes, halved – 14Cals
4. 1 Small Onion, diced – 28Cals
5. ¼ cup Corn – 33Cals
6. ¼ cup Cucumber, diced – 4Cals
7. ¼ cup Olives, halved – 40Cals
8. ½ can Beans, rinsed and drained – 108Cals
Dressing:
1. 3 tbsps. Lemon Juice – 9Cals
2. 1 tbsp. Olive Oil – 119Cals
3. ½ tsp. Maple Syrup – 10Cals
4. ½ tsp. Smoked Paprika – 4Cals
5. ¼ tsp. Cumin Powder – 4Cals
6. ¼ tsp. Garlic Powder – 2Cals
7. Salt and Black Pepper to taste
Total Calories: 610Cals / 2 = 305Cals
305Cals per serving
ONE POT FISH & RICE SOUP (serves 3)
Ingredients:
1. 4 cups Chicken / Fish / Vegetable Broth – 48Cals
2. 400g Dory Fish Fillet – 410Cals
*or any other fish of your choice
3. ½ cup Uncooked Rice, rinsed – 286Cals
4. ½ can Beans, rinsed and drained – 189Cals
5. ½ can Diced Tomatoes – 53Cals
6. ½ cup Corn – 66Cals
7. 1 tsp. Cumin Powder – 8Cals
8. 1 tsp. Garlic Powder – 10Cals
9. 1 tsp. Cayenne Powder– 6Cals
10. 1 tsp. Mixed Herbs – 6cals
11. 1 tsp. Salt
361Cals, 28g protein per serving
STUFFED BELL PEPPER RICE (serves 3)
Ingredients:
1. 3 Large Bell Peppers -111Cals
2. 1 Potato – 163Cals
3. 2 Carrots -50Cals
4. Fish and Rice Soup from the previous recipe
288Cals per serving
TRY THE RECIPES & LET ME KNOW WHICH IS YOUR FAVOURITE!
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MORE HEALTHY 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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SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Move those hips! This workout will give you leaner and toner Inner & Outer Thighs. It combines both strength and cardio-based exercises for best results! No equipment needed!
SHARE your fitness pictures, 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.
Filmed at Be Urban Wellness: http://beurbanwellness.com
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Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
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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/
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Exercises
1) Curtsy Lunge
2) Side Kicks
3) In-Out Wide Squat Twist
4) Knee Strikes
5) Side Plank Crunch
6) Inner Thigh Lift
7) Wide Scissors
8) Kneel to Squat
Interval: 30secs workout with 15 secs rest – 8 Intervals – 2 Rounds
Goal: Beginners x2 rounds Intermediate x4 rounds
To progress:
– Choose the advance option.
– Increase the workout time to 45 secs
– Do more sets.
– Hold a pair of light weighted dumbbells
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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
–
10,000 Squat Challenge in 30 Days
–
1,000 Cardio & Core Burn Challenge
–
4-Week Burn Belly Fat Challenge
–
Total Body Strength Training Without Weights
–
Beginner Fat Burning Morning Workout
–
8-Minute Workout for Teens
–
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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SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Why I prefer fermented vegetables over raw. Watch this video through to learn the benefits and recipes. What’s your favourite fermented food? Let me know in the comments below. =)
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.
________________
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
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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SAUERKRAUT
1) 3lbs / 2kg of Green Cabbage, shredded
2) 1.5 tbsps. Salt
Steps:
1) Simple combine the cabbage and salt. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands until the cabbage is watery and limp. This will take about 5 to 10 minutes. Be patient!
2) Grab handfuls of the cabbage and pack them into your jars. Pour any liquid released by the cabbage into the jar.
3) Then place one of the larger outer leaves of the cabbage over the surface to cover the cabbage.
4) To weigh the cabbage down, slip a smaller jar into the mouth of the jar. I’ve added stones into the small jar to add weight.
5) You want to make sure that the cabbage is fully submerged beneath its liquid. Cover the mouth of the jar with a cloth to make sure it’s airtight.
6) Allow the cabbage to ferment for 3 to 10 days, keeping the sauerkraut away from direct sunlight and at a cool room temperature
This sauerkraut is a fermented product so it will keep for at least two months and often longer if kept refrigerated.
JAPANESE PICKLED CUCUMBER
1) 3 Japanese cucumbers, thinly sliced
2) 2 tsps. Salt
3) ¼ cup Rice Vinegar
4) 2 tbsps. Brown Sugar
6) 2 tbsps. Sesame Seeds
Steps
1) In a bowl, add the cucumber and sprinkle it with the salt. Set aside for five minutes.
2) Rinse off the salt and drain the cucumbers.
3) Combine all ingredients in a bowl: rice vinegar, brown sugar, sesame seeds. Mix well.
4) Transfer into a jar and let it sit in the fridge for at least 24 hours. And this is really to be eaten. This goes perfectly with rice!
PICKLED CABBAGE & CARROT
1) 3 cups Red Cabbage, shredded
2) 1 cup Carrot, thinly sliced
3) 2 tsps. Salt
4) 1 cup Rice Vinegar
5) 3/4 cup Brown Sugar
6) ½ tsp. Sesame Oil
7) Pinch of hot chili flakes
Steps
1) In a large bowl, toss the cabbage together with the carrots. Set aside.
2) In saucepan over medium heat, stir together the vinegar, sugar, sesame oil chili flakes and salt. Mix until sugar has dissolved for about 3 minutes. Allow the sauce mixture to cool down.
3) Then pour it over the cabbage and carrot mixture and toss well. Cover and chill in the fridge for at least 8 hours or overnight. The next day, transfer the cabbage mixture into airtight jar.
All the recipes will store for a long time in the fridge, So you can make a huge batch and consume 1 – 2 servings daily.
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