Womens Fitness

What I Eat in a Day to Stay Lean | Vegan Meal Plan | Joanna Soh

Published

10 months ago

July 7, 2025

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♥ Download the Lifesum app for free here: http://bit.ly/2iklut6 Let’s track our meals, exercises & water intake to achieve our fitness goals.
♥ What’s your goal for 2017? Let me know in the comments. Read below for more info. =)
♥ 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).

Here’s my Eat Clean Vegan Meal Plan inspired by the recipes on Lifesum. You can find all the recipes and nutritional breakdown on the app.

BREAKFAST – Blueberry Chia Pudding (1 bowl)
– 2 tbsps. Chia Seeds – 140Cals
– ¼ cup Blueberries, frozen or fresh – 22Cals
– ½ cup Milk, any choice – 65Cals
– ½ tsp. Vanilla extract – 6Cals
– 1 small Bananas, sliced – 90Cals
– 2 tbsps. Pumpkin Seeds – 90 Cals

PER SERVING – 413Cals
(+2 fruit servings)

STEPS
1) In a jar or bowl, combine the 2 tbsps. Of chia seeds with ¼ cup of fresh of frozen blueberries, ½ of milk and ½ tsp. of vanilla extract.
2) Cover and let it set overnight in the fridge.
3) The next morning, top it with 1 small sliced banana and 2 tbsps. of pumpkin seeds.

LUNCH – Pan Fried Indian Wild Rice (serves 2)
– 1 cup Cooked Rice, used a mix of brown & white rice – 210Cals
– 1 cup Zucchini, thinly sliced – 20Cals
– ½ cup Broccoli, cut into small florets – 16Cals
– ½ cup Carrots, thinly sliced – 25Cals
– 2 Spring Onions, sliced – 10Cals
– ½ tbsp. Oil – 60Cals
– 3 tbsps. (25g) unsalted Cashew Nuts – 138Cals
– 2 tbsps. (20g) Raisins – 60Cals
– 1.5 tsps. Curry Powder – 9Cals
– ½ cup Vegetable Stock – 16Cals

PER SERVING – 282Cals
(+2 vegetable servings)

STEPS
1) In a pot on boiling salted water, blanch the broccoli and carrots for about 2 minutes. Drain and set aside.
2) Heat oil over medium-high heat. Stir in the cashew nuts, raisins and all the vegetables. Saute for about 3 minutes.
3) Stir in the spring onions, curry powder and cook for a couple more minutes.
3) Then pour in the vegetable stock and allow all the ingredients to simmer until vegetables are tender.
4) Finally mix in the rice, remove from heat and serve.

DINNER – Warming Ratatouille with Beans (serves 4)
– 1 large Onion, roughly chopped – 60Cals
– 2 Garlic Cloves, roughly chopped – 8Cals
– 2 medium Zucchinis, roughly chopped – 66Cals
– 1 Red Bell Pepper, roughly chopped – 33Cals
– 1 Eggplant, roughly chopped – 136Cals
– 1 tbsp. Olive Oil – 120Cals
– 800g (2 cans) Crushed Tomatoes – 190Cals
– 1 can (240g) White Beans, rinsed & drained – 209Cals
– 1 tbsp. Balsamic Vinegar – 14Cals
– ½ tsp. Ground Cumin – 4Cals
– 1 tsp. Dried Mixed Herbs – 4Cals
– Salt & Pepper to Taste

PER SERVING – 211Cals
(+3 vegetable servings)
*Served with 2 slices of toasts (207Cals) and tomato salsa (45Cals)

STEPS
1) Heat olive oil over medium-high heat. Lightly stir-fry the onion and garlic for about 2 minutes.
2) Stir in the eggplant, zucchini and bell pepper. Cook for another 5 minutes until vegetables start to brown.
3) Then stir in tomatoes, white beans, balsamic vinergar, cumin, dried herbs and salt and pepper.
4) Cover and cook for another 30 minutes until vegetables are tender. Serve warm.

SNACKS
1) Strawberry + Banana Smoothie – 285Cals
2) Protein Shake – 120Cals
3) Trail Mix – 120Cals

TOTAL CALORIE INTAKE – 1683Cals
I burned about 450Cals from 1 hour of cardio kickboxing.

I created this video in collaboration with Lifesum, which is currently my favourite fitness app. =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

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Womens Fitness

7 Effective Ways to Ease Sore Muscles (DOMS)

Published

1 month ago

March 26, 2026

ebizonen

♥ So you had a good solid workout session and the next morning, your muscles are so sore you can barely walk!
♥ Watch this video through & follow the tips to prevent and ease post-workout muscle soreness so that you can train stronger for longer!
♥ If you find this video to be helpful, be sure to LIKE it & 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).

7 Effective Ways to Ease Sore Muscles (DOMS)
1) Stretch at the end of your workout
2) Soak in a warm bath
3) Massage your sore spots
4) Invest in a foam roller
5) Pack on Omega-3s
6) Get plenty of rest
7) Move it!

IMPORTANT! When you experience DOMS, the goal is to increase blood flow into your muscles and relieve the feeling of tightness.

What other methods have you tried to reduce and ease post workout muscle soreness? Do let me know in the comments below. =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohoffi…
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(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/…)
Source: http://incompetech.com/music/royalty-…
Artist: http://incompetech.com/

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Womens Fitness

My Bedtime Routine for Better SLEEP (10 Tips)

Published

2 months 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. =)

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

4 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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