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關於baked oatmeal vegan 在 Joanna Soh Official Youtube 的精選貼文
關於baked oatmeal vegan 在 Joanna Soh Official Youtube 的最佳貼文

關於baked oatmeal vegan 在 Vegan Snickers Baked Oatmeal - Pinterest 的評價

baked oatmeal vegan 在 Joanna Soh Official Youtube 的精選貼文

2017-10-30 20:00:01 有 59,247 人看過有 1,938 人喜歡

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
https://youtu.be/VxkNL-oFaDg

3-Ingredient Homemade Jams
https://youtu.be/tjtCV7gvI5E

3 Healthy & Easy Poke Bowls
https://youtu.be/RJC6MBlbQy0

5-Minute Meals in a Mug
https://youtu.be/yaSSBmesSas

10 Healthy Desk Snacks for School or Work
https://youtu.be/dBypQfOhOSQ

4 No-Cook Chilled Soups
https://youtu.be/Qye2YHbxKi8

What I Eat in a Day to Stay Lean
https://youtu.be/5ZzAB1pHo-k

3 Skinny Breakfast Muffins
https://youtu.be/LkicedG3L54

Breakfast in a Jar Chia Pudding
https://youtu.be/p7HvNeEJ-EY

3 Vegan Slimming Soups
https://youtu.be/61HoJtjm8fk

4 High Fibre Oatmeal Breakfast
https://youtu.be/qByjiXsxrmc

Veggie Soba Noodles with Peanut Sauce
https://youtu.be/78n5e1SiMe4

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

baked oatmeal vegan 在 Joanna Soh Official Youtube 的最佳貼文

By Joanna Soh Official

2013-08-22 19:30:13 有 586,537 人看過有 11,166 人喜歡

Here it is, a Full Vegan Meal Plan for you to lose weight effectively or even to maintain your weight! You can try it even if you are not a vegan. =)

As Vegans / Vegetarians, it is important to have enough protein in your meals, hence all the ingredients I chose are high in protein.

As always, my meals are very quick and easily put together, with simple everyday ingredients. You can prep all the meals under 30 minutes or less.

Remember, you don't have to follow the recipe, be creative and make your own. Here are some alternative/examples of high quality and natural food to choose:

Complex Carbs: Brown Rice, Whole Grain Pasta, Oatmeal, Sweet Potatoes, Wholemeal Bread, Wraps, Pita Bread, quinoa, cous cous.

High Protein Food: Tofu, chickpeas, kidney beans, baked beans, any other beans, almonds, any other nuts, peanut butter, soy milk, almond milk, avocado, tempeh, seitan, lentils, soy yoghurt, edamame, oats.

Healthy Fat: Nuts, Olive Oil, Seeds, Beans, Avocado, peanut butter.

In order for this plan to be Effective, you are recommended to:
1) Prepare Your Food in Bulk lasting 2 -- 3 days to make it stress free.

2) These meals are interchangeable. So you can have your snack for breakfast, breakfast for lunch etc.

3) Only use and Prepare high quality and natural food. So no processed, junk food and ready meals at all.

4) Adjust the portion size and calories according to the product you use. Mine might be slightly difference from yours. So read the food label carefully.

5) You must drink 3-4L of water every day.

6) You must eat every 3 -- 4 hours throughout the day in small portion.

7) Make it a habit to plan and pack your meals the night before and store them in the fridge for the next day; this will make your mornings easier, which will help to keep you on track.

8) Print your meal plan and stick in on your fridge as a daily reminder to stay on track.

9) Keep a food dairy of what you eat and how you feel, which contributes towards your weight lost progress.

10) Exercise 5--6 times a week between 45 -- 60 mins for maximum result.

Please like and share this video.
Subscribe to my channel for new fitness and nutritional video weekly:
http://www.youtube.com/user/joannasohofficial

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Go to my website for daily inspiration, printable workouts and to know what I'm up to:
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Lots of Love xx

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Fun to Trade by Don Taylor
(Don Taylor Music © 2002-2010)

Joanna Soh Official

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#89. Baked Oatmeal with Date Butter, Apples and Walnuts ...

This vegan and gluten-free Baked Oatmeal with Date Butter, Apples and Walnuts is sweetened with dates and apples. It is a healthy weekend breakfast recipe ...

#90. Baked Oats - The EASY Best Recipe!

This single serving vegan baked oats recipe is a delicious healthy breakfast recipe, with banana or applesauce and chocolate chips!

#91. Carrot Cake Baked Oatmeal (Vegan) - Crowded Kitchen

Vegan Carrot Cake Baked Oatmeal with cream cheese glaze is the perfect spring brunch recipe! It's easy to make and perfect for meal prep.

#92. Baked Pumpkin Oatmeal (Vegan) - Cozy Peach Kitchen

4 Baked oatmeal tips. 5 Type of dish to use. 6 Storage tips. 7 Looking for more pumpkin recipes? 8 Recipe. 9 Pumpkin Baked Oatmeal (Vegan) ...

#93. Veggie Packed Savoury Oatmeal Bake - Nourished by Nic

Can I make this recipe vegan? I have not personally tried! I am sure if you use an egg replacer or flax eggs it would still work in terms of ...

#94. Vegan Baked Oatmeal with Apples - Three Little Chickpeas

2 tablespoon ground flaxseed (+ 5 tablespoons water) · 2 ¼ cups (215 g) old fashioned oats · 1 ½ teaspoons ground cinnamon · ¾ teaspoon baking ...

#95. Chunky Monkey Baked Oatmeal - Purely Kaylie

This chunky monkey baked oatmeal recipe is healthy, vegan and gluten-free! Baked oats are made with banana, peanut butter and chocolate ...

#96. Coconut, Lemon & Blueberry Baked Oatmeal Recipe

This vegan Coconut, Lemon & Blueberry Baked Oatmeal takes just 10 minutes to prep. It makes nearly a week's worth of breakfasts for two people!

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