Womens Fitness

Vegan Asian Meal Prep to Lose Weight (Calories Included) | Joanna Soh

Published

2 months ago

December 17, 2024

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SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

No idea how or where to start? Watch this –
Beginner’s Guide to Meal Prepping (5 Easy Steps):

What I Eat in a Day (Meal Prep):

10 Best Plants to Replace Meat:

Are You Eating Correctly to Lose Weight?

What’s in my Kitchen Pantry (15 Must-Haves):

I’m Asian, I love my ricccceeeeee!! Hence, when it comes to my meal prep, of course, I’m going to add some Asian flavours to it! Here are some of my favourite and easy recipes. This is for 3 days!

p/s 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 in control of what I eat and that’s the easiest way to stay healthy and fit.

Do share your meal prep pictures with me, tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes, steps and calories.

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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/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial

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BARLEY, CARROT & SWEET CORN SOUP (serves 3)
– ½ cup Pearl Barley – 350Cals
– 6 cups Vegetable Stock – 90Cals
– 2 Tomatoes, quartered – 44Cals
– 2 large onions, quartered – 120Cals
– 2 Potatoes, cut into thick chunks – 326Cals
– 2 Carrots, cut into thick chunks -50Cals
– 1 Sweet Corn, cut into 4 – 62Cals
– Salt and pepper to taste

Per Serving – 347Cals

Steps:
1) Chopped all the vegetables – tomatoes, onions, carrots, potatoes and sweet corn.
2) Fill up a pot with vegetable stock and add in all your ingredients. Season with a little bit salt and pepper.
3) Allow all the ingredients to cook under medium heat for 30 minutes or until vegetables are tender. Don’t forget to stir occasionally.
4) Set it aside to cool down.

TEMPEH FRIED RICE (serves 3)
– 3 cups Cooked Brown Rice – 744Cals
– 1 cup Tempeh, cubed – 318Cals
– ½ Broccoli, cut into florets – 49Cals
– ½ Red Bell Pepper – 18Cals
– 1 Carrot – 25Cals
– 3 stalks Scallions, sliced – 10Cals
– 2 tbsps. Olive Oil – 138Cals
– 2 tbsps. Soy Sauce – 19Cals
– 1 tsp. Sesame Oil – 40Cals
– Salt and pepper to taste

Per serving – 487Cals

Steps:
1) Heat a large pan with 1 tbsp. olive oil over medium-high heat. Stir in the tempeh and sauté until slightly brown. Set aside.
2_ Drizzle the remaining 1 tbsp. of oil over medium-high heat. Add your vegetables – broccoli, bell pepper, and carrot and cook until slightly tender but still crunchy, just for 4 – 5 minutes.
3) Then stir in the rice and tempeh and continue to cook for a few more minutes, until the rice is heated through.
4) Season with some soy sauce, sesame oil and salt & pepper.
5) Add in some scallions and continue to stir until all the ingredients are well combined.
6) Remove from pan and set aside to cool down.

TOFU & VEGETABLE RICE ROLLS (12 Rolls)
– 400g Firm Tofu– 80Cals
– 1 Red Bell Pepper, thinly sliced – 37Cals
– 1 Yellow Bell Pepper, thinly sliced – 37Cals
– 1 Carrot, thinly sliced – 25Cals
– 1 large bunch Mint Leaves – 16Cals
– 1.5 cups Cabbage, thinly sliced – 26Cals
– 2 tbsps. Olive Oil – 138Cals
– 12 Rice Paper Rolls – 306Cals

Garlic-Soy Dipping Sauce (serves 12)
– 4 tbsps. Soy Sauce – 37Cals
– ½ tbsp. Rice Vinegar – 1Cals
– 2 tsp. Sesame oil – 80Cals
– 1 tsp. Minced Garlic – 4Cals 2 cloves

4 rolls per serving.- 296Cals

Steps:
1) Slice the tofu into long strips.
2) Over medium-high heat, cook the sliced tofu on each side for 3-5 minutes or until golden brown. Set aside.
3) Next, we want to prepare the dipping sauce. In a small bowl, combine all ingredients together and mix well. Set aside.
4) Then, chop up all the vegetables – bell peppers, carrot and cabbage.
5) Now let’s assemble the rice rolls! To soften the rice paper wraps, in a large plate, add in warm water and dip the rice paper wrap in the water for 10-15 sec and then spread it carefully on a slightly wet cloth.
6) Arrange all your colourful vegetables and tofu. Gently fold the rice paper wrap and done!

SNACK – Red Dates Stuffed with Walnuts.
36Cals per serving. Consume 3-4 servings as your snack!

Steps:
Simply slice the red date to create a small pocket , remove the seeds. Then insert half a walnut into the red date.

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The total calories for all the meals are just above 1200cals. This does not include a pre or post workout snack. So I’d give myself another 300 – 400 calorie allowance. And I may even add another meal on my workout days.

This is just a guideline. Your calorie intake will be differ based on your body composition & fitness goal. Increase the portion accordingly.

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Womens Fitness

Get Up Close & Personal with Me! 😘 fears, goals, boyfriend, family | Joanna Soh

Published

1 day ago

February 22, 2025

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SHARE & SUBSCRIBE to my channel: http://www.youtube.com/joannasohofficial How often do I workout? Do I have a boyfriend? What makes me happy? I’m answering all your questions in this video!

This was an impromptu video which I decided to film for you to get to know me better. No retakes, what you see and hear reflect where I am and my feelings. =) So besides my usual workout, recipes and nutritional tips type videos, do you want more vlog / personal videos? Let me know in the comments below.

UPDATE: Since filming this video, Marty, my kitty, has left us as he lost his battle against leukaemia. We’re deeply sadden by the unexpected event. 😔 You can follow my furry dog adventures on instagram @happyretrievers

_________________

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

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

_________________

YOUR QUESTIONS:
1) How often do I workout? (0.12)
2) How many pets do I have? (0.40)
3) What makes me happy? (1:15)
4) What’s your biggest fear? (1:45)
5) What’s the most important thing you’ve learned being on YouTube? (2:47)
6) How do you spend your money? (5:08)
7) Do you have a boyfriend? (6:31)
8) What’s one thing that people find attractive about you? (7:40)
9) What’s on my “bucket list”? (9:48)
10) What has been the highlight of my year? (10:20)
11) Why did I move back to Malaysia? (12:00)
12) What’s the biggest advice to new YouTubers? (13:59)
13) Where do I see myself in 5 years time? (16:23)
14) What’s one thing you wish you could do better? (17:23)

_________________

ALL THE BEST xx

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Womens Fitness

How to Perform Proper WARM UP & COOL DOWN | Joanna Soh

Published

3 days ago

February 20, 2025

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SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Never skip your warm up or cool down!! It’s important to prep your body to perform better and to avoid any unwanted injuries.

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.

________________

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
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/
________________

Perform each exercise for 30 seconds.

WARM UP
1) Jog on the Spot
2) Jumping Jacks
3) High Knees
4) Butt Kicks
5) Cross Kicks
6) Squats
7) Lunge with Overhead Reach
8) Groiners
9) Inchworm

COOL DOWN
1) Child’s Pose
2) Cobra
3) Downward Dog
4) Hip Flexor Stretch
5) Glute Stretch
6) Spinal Twist
7) Side Hamstring Stretch
8) Shoulder Stretch
9) Overhead Tricep Stretch

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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
–
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

RAMADAN Exercise & Healthy Meal Plan to Lose Weight | Joanna Soh

Published

4 days ago

February 19, 2025

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It’s the month of Ramadan and this is the best time to make significant changes to your lifestyle. Follow this 28-day Workout & Meal plan. Read below for links.

Share your progress and pictures with me throughout the 28 days. Tag me @JoannaSohOfficial #FitterFasting LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial

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EXERCISE & MEAL PLANS below. Download, Print & SHARE

Healthy & Balanced Meal Plan:
http://joannasoh.com/foods/meal-plans-1/28-day-healthy-ramadan-meal-plan-2018

Vegan Meal Plan: http://joannasoh.com/foods/meal-plans-1/28-day-healthy-ramadan-vegan-meal-plan-2018

Exercise Plan: http://joannasoh.com/fitness/fitness-plans/28-day-ramadan-exercise-plan

Healthy Ramadan Meal Guide: