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在7 day low-carb meal plan這個產品中，有1篇Facebook貼文，粉絲數超過1,306的網紅瑄的食記，也在其Facebook貼文中提到， 🌟Cookkit 快速挑戰蛋白增肌餐 Day 3🌟 這份我很期待！ 感覺像在外面吃早午餐的概念 弄起來超大一份 看起來超滿足😆 - #義式香煎馬鈴薯 裡面竟然有我沒吃過的「隼人瓜」🤩 廢話不多說 趕快把做法講解下去.... 📍首先 還是先準備一個湯鍋 水滾後加一點鹽巴再下甜椒及隼人瓜 (我手滑也把...
　同時也有1部Youtube影片，追蹤數超過250萬的網紅Joanna Soh Official，也在其Youtube影片中提到，SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Do you believe that eating FAT will make you FAT. Hear ...

7 day low-carb meal plan 在 瑄的食記 Facebook 的精選貼文

瑄的食記 By 瑄的食記

2019-11-03 21:01:48 有 11 人按讚
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🌟Cookkit 快速挑戰蛋白增肌餐 Day 3🌟
這份我很期待！
感覺像在外面吃早午餐的概念
弄起來超大一份 看起來超滿足😆
-
#義式香煎馬鈴薯
裡面竟然有我沒吃過的「隼人瓜」🤩
廢話不多說
趕快把做法講解下去....
📍首先 還是先準備一個湯鍋
水滾後加一點鹽巴再下甜椒及隼人瓜
(我手滑也把杏鮑菇倒了進去🤦🏽‍♀️)
川燙至個人喜歡的程度即可起鍋
再備一個平底鍋
熱鍋後將奶油融化後放入馬鈴薯
煎至金黃色後灑上洋香菜葉 黑胡椒及鹽巴調味後就可以起鍋了
「建議有買這道的朋友
馬鈴薯可以切小 稍微蒸一下再去煎
這樣比較節省時間😊」
⚠️我忘記這麼做了 所以它很突兀⚠️
再來～
一樣用平底鍋熱鍋後下一點橄欖油及蒜頭爆香
隨後加入雞肉拌炒至7分熟
再下杏鮑菇(因為我有燙過 已經熟了)
待雞肉表面金黃色時就能灑上黑胡椒 迷迭香還有鹽巴調味後起鍋
最後最後❗️
記得煎上一顆完美的太陽蛋
這樣就大功告成可以擺盤享用囉🥳
🔅往後滑有材料圖 可以參考看看🔅
-
我選的是「蛋白增肌餐💪🏽」
可以依照個人需求份量去做其他選擇❗️
以下供各位參考🤗
低醣減脂餐：https://cookkit.tw/meal-plan/low-carb/
均衡飲食餐：https://cookkit.tw/meal-plan/balanced-diet/
蛋白增肌餐：https://cookkit.tw/meal-plan/high-protein/
-
這套餐飲超適合某些族群的朋友
✅選擇性障礙
✅沒廚藝概念
✅不知道要吃什麼
-
#taiwan #taichung #lunch #homemade #food #foodporn #eat #enjoy #potato #eggs #chicken #cookkit #酷廚 #玉米鬚茶 #隼人瓜 #20191103 @ Longjing District

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瑄的食記

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哈囉ʕ •ᴥ•ʔ 這是個人不專業小廚房 料理分享(*¯︶¯*) 想到什麼就吃什麼 有興趣可以來交流呦(◐‿◑) 謝謝大家的支持(*^_^*)
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7 day low-carb meal plan 在 Joanna Soh Official Youtube 的最佳貼文

Joanna Soh Official By Joanna Soh Official

2018-07-03 06:30:01 有 55,741 人看過 有 2,099 人喜歡
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SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Do you believe that eating FAT will make you FAT. Hear this, eating adequate amounts of GOOD fats can help you to BURN FAT even faster!

This meal plan focuses on higher amounts of good fat and protein and lower carbs,. Because you’re filling up on fat and protein, you’re more likely to feel satisfied and energised all day long, which will naturally have you eating less.

Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

________________

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/

________________

Generally, the macronutrient ratio varies within the following ranges:
• 60-75% of calories from fat
• 15-30% of calories from protein
• 5-10% of calories from carbs


CHEESY MUSHROOM OMELETTE (serves 1)
1) 3 whole eggs - 216Cals, 18g Protein, 14.91g Fat
2) 2 tbsps. Unsalted Butter - 204Cals, 0.2g Protein, 23g Fat
3) ¼ cup Shredded Mozzarella Cheese - 85Cals, 9g Protein, 5.66g Fat
4) ½ Red Bell Pepper, diced - 18Cals, 1g Protein, 0g Fat
5) ½ cup Baby spinach - 5Cals, 0.43g Protein, 0g Fat
6) ½ Yellow Onion, diced - 32Cals, 0.6g Protein, 0.04g Fat
7) 1 cup Mushrooms, diced - 16Cals, 2.2g Protein, 0.2g Fat
8) Salt and pepper to Taste

Per Serving: 576Cals, 43.8g Fat, 31.43g Protein

Steps:
1) Over medium-high heat, saute the mushrooms, bell pepper and onion in a nonstick pan with 1 tbsp butter for about 3-4 minutes.
2) Add spinach; cook and stir until spinach is wilted. Set aside.
3) Whisk the eggs with a fork until smooth and frothy.
4) Next, melt 1 tbsp. butter in a non-stick pan. Then, pour in the eggs evenly.
5) When the omelette begins to cook, sprinkle the vegetables and cheese on top.
6) Using a spatula, carefully ease around the edges of the omelette, and then fold it over in half. Serve hot.


SHRIMP AVOCADO SALAD WITH FETA CHEESE (serves 2)
1) 200g Shrimp, peeled - 210Cals, 40g Protein, 3.4g Fat
2) 2 cups Baby Spinach -20Cals, 1.72g Protein, 0g Fat
3) 2 Whole Eggs, sliced - 144Cals, 6g Protein, 9.94g Fat
4) 1 Avocado, diced -250Cals, 4g Protein, 23g Fat
5) ½ cup Cherry Tomato, halved - 13Cals, 1g Protein, 0g Fat
6) ¼ cup Feta Cheese, diced - 99Cals, 5.3g Protein, 7.98g Fat
7) 1.5 tbsps. Butter - 153Cals, 0.15g Protein, 18g Fat
8) Salt and Pepper to taste

Tzatziki Dressing (serves 4)
1) ½ cup Yoghurt – 75Cals, 5g Protein, 1.9g Fat
2) ¼ cup Mint Leaves, finely chopped – 4Cals
3) ½ cup Cucumber, finely grated – 16Cals, 0.35g Protein
4) 2 tsps. Lemon Juice – 2Cals
5) 1 Garlic Clove, minced – 5Cals, 0.19g Protein
6) Pinch of Salt and Black Pepper to taste

Per serving: 457Cals, 30.4g Protein, 31.4g Fat

Steps:
1) Saute the shrimps in a nonstick pan with butter until the shrimps are cooked through, for about 3 to 4 minutes.
2) Season with dried mixed herbs and salt & pepper. Set aside and allow the shrimps to cool down.
3) Let’s prep the salad! On a bowl or plate, fill the base with baby spinach.
4) Then arrange the shrimp, cherry tomatoes, sliced eggs and avocado on top of spinach. Top it up with feta cheese.
5) Serve it with a side of tzatziki dressing.


THAI FISH CURRY INFUSED WITH COCONUT MILK (serves 2)
1) 2 pieces Mackerel - 460Cals, 41.7g Protein, 35.3g Fat
*you can choose any other white fish of your choice.
2) 200ml Full Fat Coconut Milk - 316Cals, 3.3g Protein, 29.6g Fat
3) 1.5 tbsp. Red Curry Paste - 22.5Cals, 0g Fat
4) 1 Onion, roughly chopped - 44Cals, 1.2g Protein, 0.1g Fat
5) 1 cup Okra - 33Cals, 1.9g Protein, 0.2g Fat
6) 1 Carrot, sliced - 25Cals, 0.6g Protein, 0.1g Fat
7) 1 cup Baby Corn - 133Cals, 4.3g Protein, 1.64g Fat
8) 1 Tomato, roughly chopped - 22Cals, 1g Protein, 0.25g
9) Fresh Cilantro, chopped - 0.2Cals, 0g
10) 1 cup Water
11) Salt and Pepper to taste

Per serving: 528Cals, 27g Protein, 33.5g Fat

Steps:
1) In a pot, cook the curry paste over medium heat very quickly for 1 minute or until fragrant.
2) Then stir in the coconut milk and water. Gently bring to boil.
3) Add fish, all the vegetables and season with salt and pepper. Stir to combine and bring to a boil.
4) Reduce the heat to medium-low and allow all the ingredients to simmer until fish is cooked through and vegetables are tender, for about 20 minutes. Don’t forget to stir occasionally.
5) Garnish with parsley and serve warm.

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Joanna Soh Official

About author
Hey, I’m Joanna Soh, and welcome to my channel! I’m a certified Personal Trainer (ACE), Nutrition Coach and Women’s Fitness Specialist (NASM). I've been in the fitness industry for over 10 years! On my channel, you can find workout videos and ideas, nutrition tips and advice on healthy eating, as well as recipes to make your fitness journey a smooth one! I hope my videos will help you reach your fitness goals and achieve the healthy lifestyle you’ve always dreamed about. Business enquiries ONLY: [email protected] Share your Life & Body Transformation story to [email protected] Stay connected: http://www.joannasoh.com http://www.facebook.com/joannasohofficial http://www.instagram.com/joannasohofficial Spread the LOVE! x
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社群媒體上有些相關的討論：

7 day low-carb meal plan 在 Low Carb Keto 7 Day Meal Plan - - Pinterest 的推薦與評價


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7 day low-carb meal plan 在 Low carb meal planning - Keto Diet Food List It'll ... - Facebook 的推薦與評價

Keto Diet Food List It'll be a handy guide for food shopping for the meals. The following keto foods are part of this 7-day meal plan. Protein:... ... <看更多>

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#69. Dairy Free 7 Day Keto Meal Plan + Shopping List - KetoConnect

This 7 day meal plan is 100% free, full of great recipes, and has a balanced macronutrient spilt to keep you on track with your keto diet.

#70. 7-day Free Keto Meal Plan & Shopping List - Sweet As Honey

This 7-day free keto meal plan is your ideal tool to start on a keto diet and enjoy simple, tasty recipes, perfect for keto beginners with a ...

#71. Low Carb Diet and Meal Plan | WW UK

A low carbohydrate diet plan is designed to help you lose weight. ... Wondering what a typical day on a low-carb diet might look like?

#72. 7 day keto diet meal plan and menu to go low carb for weight ...

This video is either unavailable or not supported in this browser · Poached eggs, sautéed greens cooked in coconut oil · Grilled chicken served ...

#73. FREE Keto LCHF 7 Day Meal Plan

lchf banting low carb high fat thermomix thermofoodies ketokids keto ... We've created a comprehensive 7 day meal plan that can be adapted to suit your food ...

#74. 7 Day Beginner - 1800 Calorie Meal Plan - Ketogenic.com

7 Day Beginner - 1800 Calorie Meal Plan : Learn more at Ketogenic.com today. ... 29g carbs, 14g fiber, 136g fat Breakfast5 keto pancakes, ...

#75. 4-Day Keto Meal Plan for Winter 2020 - Fit Men Cook

Try our 4-Day Keto Meal Plan for the Winter of 2020. See a full list of ingredients and how to prepare meals step by step.

#76. The 7-Day Ketogenic Diet Meal Plan: 35 ... - Rakuten Kobo

Read "The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 3" by Rachel Richards available from Rakuten ...

#77. Easy 7-Day Keto Diet Meal Plan - Southern Breeze Sweet Tea

Easy 7-Day Keto Diet Meal Plan ; Sunday. *Veggie Egg White Stuffed Omelet. Mixed green salad with 3 ounces of tuna, ½ avocado, 1 ounce of ...

#78. Caveman Keto's 7 Day Keto Meal Plan

7 Day Keto Meal Plan · Make a shopping list, go to the store, buy those items · Prepare the breakfast for the week · Prepare the lunch for the week · Prepare ...

#79. 7 Day Low Glycemic Index Meal Plan

Snack. Lunch. Snack. Dinner. Snack. (optional). S. ~1400 cal. 148 g carbs ... pudding. 120 cal,. 25 g carbs. 7 Day. Low Glycemic Index. Meal Plan.

#80. Ketogenic Diet Meal Plan: A Week of Breakfast ... - Men's Health

“People have a misconception of keto being an all-meat diet, and that's ... “as many low-carbohydrate vegetables to the daily meal plan as ...

#81. A Simple Low-Carb Meal Plan for Weight Loss | Diet vs Disease

This 7-day low-carb meal plan sample simply eliminates foods that are high in carbs, rather than aiming for a ...

#82. 1,200 Calorie Keto Meal Plan: Full 14 Day Menu

I've done all the hard work for you with this complete 14-day, 1,200-calorie diet keto meal plan with recipes, nutritional analysis, keto ...

#83. 7 Day Keto Diet 30-Minute Dinner Meal Plan

Our 7 Day Low-Carb Diet 30 Minute Meal Plan has next weeks dinner plan done for you. Each meal is low carb, keto-friendly and will be ready ...

#84. Best 7-Day Keto Meal Plan & Menu For Beginners (With Macros)

The 7-Day Keto Meal Plan & Menu For Beginners: Easy Recipes For Week 1 · Total Carbs – Dietary Fiber = Net Carbs · Breakfast: 3 Scrambled Eggs + 4 Slices Bacon ( ...

#85. Basic Banting 7 Day Meal Plan - Loafers Lowcarb Deli

Basic Banting 7 Day Meal Plan ; Day 1 - Monday · 2 poached eggs, 2 rashers bacon and avo ; Day 2 - Tuesday · Fried eggs, bacon and fried tomato ( fried in coconut ...

#86. 7-Day Low-Carb Diet Meal Plan and Menu - bitLanders

A low-carb diet also called a high-fat diet (LCHF) or a keto diet, is a diet that restricts carbohydrates, such as those found in sugary foods, ...

#87. Free 7 Day Keto Meal Plan - Low Carb Africa

Sign up to receive a 7-day free keto meal plan to jumpstart your keto diet! Eat real delicious and savory foods, with two snacks per day.

#88. 7-Day Keto-Vegan Detox Meal Plan - Goodreads

7 -Day Keto-Vegan Detox Meal Plan book. Read reviews from world's largest community for readers. Detox your body without fasting and hunger!

#89. A 7-Day, 1,400-Calorie Meal Plan - Good Housekeeping

This easy seven-day, 1400-calorie diet plan features meals that cook in just one pot (or sheet pan or slow cooker).

#90. The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low ... - D&R

Bir Rachel Richards eseri olan The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 2 E-Kitap olarak en ...

#91. 7 Day Low Carb Menu Plan: Healthier Eating for the New Year

This 7 day low carb menu plan is great for healthier eating and meeting those new year goals. It's full of easy meal ideas that meet a low ...

#92. 7 Day Keto Meal Plan - Week Of Free Recipes & Easy Meal ...

7 Day Keto Meal Plan - a week of easy low carb recipes and meal ideas for breakfast, lunch & dinner - with a free grocery shopping list.

#93. low carb meal plan delivery

Our meal plans are designed to fuel up - in and/or out of office. 7 day diet plan for weight loss. The menu range is diversified but healthy ...

#94. 7 Day Low Carb Pescatarian Meal Plan (Printable PDF)

Printable Low carb pescatarian meal plan ; Snack, 1 serving of shrimp fajitas, 1 serving of non-fat Greek yogurt with 1 cup of blueberries ; Dinner, 1 serving of ...

#95. Practical Low Carb Meal Plan Week 1 (Pinoy Favorites Edition)

Why a Low Carb Diet Plan? For so long, carbs make me sluggish. Starting today, our daily diet will begin to include whole foods. No more junk ...

#96. 30-Day Slow Carb Meal Plan - Living Spinal

Rules to Follow. 4. Slow Carb Meal Plan 7. 30 days meal plan. 9. Recipes ... eaten in moderation (no more than one cup or one meal per day).

#97. Low carb meal planning - Keto Diet Food List It'll ... - Facebook

Keto Diet Food List It'll be a handy guide for food shopping for the meals. The following keto foods are part of this 7-day meal plan. Protein:...