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Recipes here:
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Quick & Easy Meal Prep | To Lose Weight | Healthy Recipes | Breakfast | Lunch | Dinner | Snacks

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☆☆☆☆☆
REMEMBER TO FREEZE THEM BECAUSE IT WILL GO BAD AFTER A COUPLE OF DAYS!
☆☆☆☆☆

☆ Breakfast – Egg Muffin
9 eggs
1/4 cup of milk/almond milk/water
2 medium zucchinis
1 capsicum
salt and pepper
Olive oil/your preferred oil

Mix the eggs together with milk, then add the chopped capsicums and shredded zucchinis. You can also add bacon, sausage, or other vegetables. Adjust to you liking. Season with salt and pepper. Transfer the mixture to an oiled tray (I used olive oil). Then bake for 20-25 minutes (or more if you have more ingredients) at 180 degree celsius /355 degree fahrenheit.

☆ Overnight oats
The standard recipes is:
1/2 cup rolled oats
1 cup milk (almond milk)
Cinnamon
Maple Syrup
Berries
1 tsp Vanilla extract

Adjust to your liking!

☆ Lunch & Dinner

• 3 Large sweet potatoes
I like it to cut them into chip size because it cooks faster. It takes about 20-30 minutes at 200 degree celsius. Flip them over after the first 10 to 15 minutes.

• 2 Large Red capsicums and 2 Yellow Capsicums (Bell Peppers)
Takes about 20 minutes at 200 degree celsius to cook to my liking. You can leave it in the oven a little shorter if you like it crunchy. (200 degree celsius us around 390 degree fahrenheit)

• 3 Bunch of Asparagus.
This takes less than 10 minutes at 200 degree celsius. If they’re small and tiny then 5 minutes will do. I like them crunchy.

• Kale with Garlic
Add some to a pan and fry the garlic for a minute then add the kale. Cook for about 5 minutes and done!

• 2 big Salmon Fillets
Season with salt and pepper (that’s all I do). You can add your favourite seasonings.
Grill it for 10 minutes in the oven at 200 degree celsius. I don’t like them overdone. and 9-10 minutes are normally just right depending on the thickness.

• 2 big White Fish Fillets
Rubbed some olive oil on the fish. Half a lemon juice, Ginger powder, salt, pepper and oregano.
Grill it for 10 minutes in the oven at 200 degree celsius.

• 1kg of Chicken Breasts
Rubbed some olive oil on the chicken. Season with sweet paprika, salt, pepper and garlic granules. Again add your fav spices!
Grill it for 10 minutes in the oven at 200 degree celsius. Again this is dependent on the thickness of the chicken breast. I had mine sliced in half.

After all these are cooked, I just divide the chicken breasts into 5 portions. Add sweet potatoes, capsicums and asparagus to create 5 chicken/veg meals.

For the fish meals, I have quinoa, kale and the fish. I didn’t measure anything so I just eyeball everything here. For white fish, I added more sweet potatoes because white fish are lower in fat, hence lower in calories.

☆ Healthy Hummus
2 cans of chickpeas (500g drained chickpeas)
20g of tahinis
60g of olive oil
2 garlic cloves
1 Lemon Juice
Almond milk to water it down. (Just add enough so that it’s not too thick)
Pink Himalayan Salt
Cumin (optional)

Blend them all together! I like to eat it with Wholemeal Pita Pockets. It is sooooo good. The ones I love most is from Mission.

Don’t forget to add some fruits or nuts as snacks if you’re hungry. Also don’t restrict too much. Need ice cream, have some ice cream. Don’t overindulge and also don’t under indulge. Stay happy and healthy.

That’s all! I hope you find this video helpful!
Video Rating: / 5

Thank you to Vite Ramen for sponsoring today’s video. Use my link to get 10% off your order and up to of free gifts: https://bit.ly/34Xe8VT – I used the high-protein Naked Noods in the first dish!

Eating healthy shouldn’t be boring, today I’ll show you the healthy weekday meals that I’m eating while losing some weight!

📃 RECIPE Links
▪ Spicy Garlic Noodles: https://www.ethanchlebowski.com/cooking-techniques-recipes/spicy-garlic-noodles-healthy-weeknight-meal
▪ Chopped Cheese: https://www.ethanchlebowski.com/cooking-techniques-recipes/chopped-cheese-healthy-weeknight-meal

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⏱ TIMESTAMPS:
0:00 How I cook healthy meals
1:40 Spicy Garlic Noodles
6:59 Chopped Cheese
10:26 Chocolate Crunch Yogurt Bowl
12:01 The Big Takeaway

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MISC. DETAILS
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Voice recorded on Shure MV7
Edited in: Premiere Pro

Affiliate Disclosure:
Ethan is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to [Amazon.com](http://amazon.com/) and affiliated sites.

Here’s a great meal prep idea using lean ground beef. My chilli beef meal prep recipe is just 293 calories per serving and great to prepare in advance for the week.

It’s also great for weight loss because it uses lean ground beef. Plus, it will keep you fuller for longer because it’s high in protein. Store in the fridge for up to 4 days and enjoy as part of a healthy diet.

Check out all my other meal prep ideas – https://www.youtube.com/playlist?list=PLCv7xsIkkgycUwhJesbOaHZ-866QN309D

Get the directions for my chilli beef meal prep recipe on my website: https://www.warrennash.co.uk/recipes/chillibeefmealpreprecipe

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Remember to subscribe to my Tastemade channel for more easy recipes, cooking guides, vlogs and collaborations from my kitchen in the UK: http://www.youtube.com/subscription_center?add_user=fitbritsgb

Ingredients (Serves 4 | Prep time: 15m | Cooking time: 40m | 293 calories & 6.6g fat p/serving):

– 400g Ground beef
– 1 Onion
– 2 Garlic cloves
– 1 Tin chopped tomatoes (cooking with Napolina)
– 2 tbsp Tomato puree
– 1 Beef stock cube
– Olive oil (to fry)
– 300g Tin of mixed beans
– 60g Rice
– 2 Peppers
– 1 tsp Cumin
– 1 tsp Chilli powder
– 1 tsp Cinnamon
– 1 tbsp Oregano
– Fresh coriander
Video Rating: / 5

Pinoy Bistek- Lean Meat Pork Steak

HERE’S WHAT YOU NEED:
750g Pork lean meat- thinly
sliced
10 cloves garlic- minced
2 large onion – sliced
1 medium bell pepper- cut into
cubes
1 can Pineapple juice
Oyster sauce, Soy sauce
Pork cube stock
Pepper

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Spanish Sardines: https://www.youtube.com/watch?v=K3-0R9FfpY4&t=50s
Chocolate Cake: https://www.youtube.com/watch?v=FDmUwYLFktc
Pork Adobo: https://www.youtube.com/watch?v=uIjIUzaDSVM&t=99s
Hawaiian Pizza: https://www.youtube.com/watch?v=1rPI3wng6Pg&t=100s
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Brownies: https://www.youtube.com/watch?v=CAhV3tETRIA&t=16s
Adobong Pusit: https://www.youtube.com/watch?v=iK35OzKId-s&t=60s
Filipino Spaghetti: https://www.youtube.com/watch?v=sLDOTIF1c_Q&t=5s
Seafood Paella: https://www.youtube.com/watch?v=I9S4ujC3nxM&t=58s

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These dietitian-approved staples to keep in your kitchen will help ensure you have healthy meals from breakfast to dinner, while keeping your blood sugar in check.
Keeping your pantry supplied with these diabetes-friendly foods can make mealtimes easier while helping to keep your blood sugars in a healthy range. These convenient ingredients follow the principles of a diabetes-friendly diet, so what you’ll see are heart-healthy fats (like olive oil), high-fiber whole grains and legumes, lean protein, low-salt seasonings, healthy fruit-based sweet treats and plenty of shelf-stable fruits and veggies.

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Full video : https://shecooks.co/recipe/Diabetic+Juice+Recipe+-+Diabetic+Home+Remedies+-+Diabetes+Drink+-+Karela+Juice+-+Diabetic+Juice+Recipe+-+Bitter+Gourd+Juice

Diabetic Juice Recipe | Diabetic Home Remedies | Diabetes Drink | Karela Juice

Diabetic Juice Recipe
Karela Juice
Ingredients
1 cup Bitter Gourd
1 cup Water
Salt, to taste
1 teaspoon Lime Juice

Thank you for watching this recipe video! Please like, and subscribe to my channel!

Please take a moment to like and subscribe to this channel: https://www.youtube.com/SheCooks

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#DiabeticJuiceRecipe
#DiabeticHomeRemedies
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DISCLAIMER: This is not a sponsored video. I am not a health practitioner. Please make sure you are not allergic to any of the ingredients used in this recipe. Viewers are subjected to use this information on their own risk. This channel doesn’t take any responsibility for any harm, side-effects, illness or any health or skin problems caused due to the use of our content or anything related to this.
©She Cook’s ALL RIGHTS RESERVED
Video Rating: / 5

The Ultimate Guide to Body Recomposition IS AVAILABLE NOW!
‣ https://www.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/

More info on the nutrition guide:

This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:

• How to set up calories & macros for recomp
• What foods to eat
• Nutrient timing (pre/post workout, pre-bed, etc.)
• Refeeds/carb cycling
• Feeding vs fasting
• Supplementation
• How to self-coach
• And much, much, more!

If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes:

• 15 Chapters and over 300 Pages
• Sample Meal Plans
• Specifics on Your Pre and Post Workout Nutrition
• A Progress Tracking Sheet
• A Guide for Maximizing Recovery Factors (Sleep, stress, etc.)
• A full chapter on solving “Skinny Fat”

▹ ▹ https://www.jeffnippard.com

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IN THIS VIDEO:

My recommended Multivitamin:
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My recommended fish oil:
‣ https://pescience.com/discount/jeff?redirect=/products/omega-3?variant=3289993019418

Protein 4 Oats
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——————————-

SOURCES:

https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0
https://www.ncbi.nlm.nih.gov/pubmed/27807480
Alan Aragon’s Research Review Dec 2013 Issue: https://alanaragon.com/aarr/
Jorn’s Phd dissertation: https://www.nutritiontactics.com/
https://www.ncbi.nlm.nih.gov/pubmed/23360586
The Protein Book by Lyle McDonald: http://bit.ly/jeffbodyrecomposition

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

——————————-

About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

——————————-

Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Video Rating: / 5

Love a good steak? Then give your steak some love! This is the most awesome cut of meat and method you’ll find this side of planet Radatron. Stoke it up Food Tubers!

Turn your BBQ up to 11 with DJ BBQ’s guide to the perfect grill : http://goo.gl/djFto1

How do you cook your steak? What handy tips can you share with the world. C’mon – spread the meaty love y’all!

There are loads more recipes and madness over on DJ BBQ’s channel right now – check it out: http://goo.gl/VBcEpF

Links from the video:
Ultimate Herb Brush | http://goo.gl/mCRPy9
Indirect Cooking | http://goo.gl/vXXUQL
The Ultimate Spicy Burger | http://goo.gl/vFA1oQ
ChimmiChurri Sauce | http://goo.gl/xUq30k

For more nutrition info, click here: http://jamieol.com/D3JimM

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Video Rating: / 5

That’s right folks… making healthy food at home can be cheap, easy, and obviously also beautifully delicious. The real goal here is just using some very basic technique and you’ll have arguably one of the best feel-good homemade meals of your life.

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Ingredients you’ll need:

Shakshuka-
28 oz Can crushed tomatoes
3 tablespoons (42g) butter
1 bell pepper
1 onion
4 cloves garlic
6 eggs
1tsp ground 2g cumin
1 teaspoon 2g sweet paprika
1/2 teaspoon (1g) cayenne
Salt pepper to taste
Optional cilantro for garnish
Whole grain toast for serving

Peanut Pork-
1lb pork cut into 1/2 inch pieces (3.50)
2 (28g) tablespoons neutral-tasting oil
1 bunch green onion, sliced
1 Fresno or serrano chili, finely chopped
4 celery ribs, diced
1/3 cup 55g roasted peanuts
1/4 cup (60ml) soy sauce
2 tablespoons (30ml) rice vinegar
1 teaspoon (6g) sugar
5 cloves garlic
2inch knob ginger
2.5 teaspoons 7g corn starch
Fresh chopped and Cilantro for garnish
steamed rice or cauliflower rice for serving

Glazed Meatballs-
The sauce-
3/4 cup 190g ketchup
2 tablespoons 35g honey
2 tablespoons (30ml) soy sauce
3 tablespoons (45ml) Worcestershire sauce *optional*

For the balls-
1lb ground chicken
3 garlic cloves finely grated
2 green onions
1 small egg
Salt and pepper to taste

For the Veg-
1 bunch kale
4 cloves garlic
1.5 tablespoons extra virgin olive oil
Lemon juice to taste

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This recipe is of keto sandwich made with Cottage Cheese ( Paneer ), lots of veggies, cheese & Spices. Healthy and Weightloss recipe.

Chef Robert Irvine’s new series shows you how to add variety to your favorite meals by cooking them three ways. When chicken gets old, try out one of these three steak recipes!
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Of the meats that make their way onto our plate, steak is the best in protein. But, since it’s harder for the body to break down, it’s not often a staple, like chicken or turkey. Make the most of your biweekly steak nights by trading in boring and plain for one of these Irvine-approved recipes.

========================================­=====

| Mustard Flank Steak |

While an inexpensive and typically tough cut of meat, flank steak has great flavor and is very versatile. With the help of a tasty marinade, it can be tenderized. This first marinade uses mustard as an emulsifier that thickens and flavors at the same time. Combined with the salty-sweet tang of balsamic, this marinade will have you recreating this recipe till the cows come home.

Ingredients
– Flank steak, 8 oz.
– Balsamic vinegar, 1/4 cup
– Olive oil, 1/4 cup
– Mustard, 2 tbsp
– Pepper, to taste
– Salt, to taste
– Basil, to garnish

Directions
1. Make a simple marinade using the olive oil, balsamic vinegar, and mustard. Use whichever type of mustard you prefer (Dijon used here). Whisk together.
2. Place steak directly in the marinade. Cover in plastic wrap.
3. Leave in the refrigerator for a few hours.
4. Sauté or grill the steak for about 4 minutes on each side, or until internal temperature reaches 135 degrees F. When finished, slice at an angle to cut through the toughness of the muscle.
5. Garnish with basil.

Nutrition Facts
– Serving size: 1 steak
– Recipe yields: 4 servings
– Calories: 495
– Fat: 32 g
– Carbs: 6 g
– Protein: 48 g

========================================­=====

| Flank Steak with Jicama Salsa |

The tuber jicama is a great base for a steak-paired salsa. Its crisp texture and fresh taste make it the perfect base for the tomato and tomatillo blend. Whip the salsa up the night before to give the flavors time to meld.

Ingredients

Marinade
– Flank steak, 8 oz.
– Jalapeno, chopped, 1 tbsp
– Lemon juice, 1 tbsp
– Garlic, minced, 1 tbsp
– Olive oil, 1 tbsp

Jicama Salsa
– Tomatillos, diced, 1/4 cup
– Jicama, diced, 1/4 cup
– Tomatoes, 1/4 cup
– Lemon juice, 1/8 cup
– Olive oil, 1/4 cup
– Cilantro, to taste
– Salt, to taste
– Pepper, to taste

Directions
1. For the salsa, combine chopped tomatillos, tomatoes, jicama, oil, cilantro, and lemon juice. Add a pinch of salt and pepper.
2. Cover in plastic wrap, and place the salsa in the fridge.
3. For the marinade, combine a chopped jalapeno, garlic, oil, and lemon juice. Blend.
4. Allow flank steak to marinate overnight.
5. Grill or sauté for about 4 minutes on each side, or until internal temperature reaches 135 degrees F.
6. Cut steak at an angle.
Pro tip: If you find your cutting board sliding as you slice, place a wet paper towel underneath it to eliminate shifting.

Nutrition Facts

Steak with Marinade
– Serving size: 1 steak
– Recipe yields: 4 servings
– Calories: 433
– Fat: 22 g
– Carbs: 10 g
– Protein: 49 g

Jicama Salsa
– Serving size: 1/4 recipe
– Recipe yields: 4 servings
– Calories: 129
– Fat: 14 g
– Carbs: 2 g
– Protein: 0 g

========================================­=====

| Cumin and Coriander Flank Steak |

This dry rub is easy to whip up and can be made stronger by sitting overnight. Pair with a fresh black bean salsa for color, texture, and a little extra protein.

Ingredients

Marinade:
– Flank steak, 8 oz.
– Cumin, 2 tbsp
– Coriander, 2 tbsp

Black Bean Salsa
– Red onion, diced, 1/4 cup
– Roasted red pepper, diced, 1/4 cup
– Black beans, 1 cup
– Vinegar, 2 tbsp
– Cilantro, 1/8 cup
– Olive oil, 2 tbsp
– Salt, to taste
– Pepper, to taste

Directions
1. Mix cumin and coriander, making sure to meld.
2. Rub into flank steak. Grill or sauté for about 4 minutes on each side, or until internal temperature reaches 135 degrees F.
3. While the steak cooks, combine red onion, roasted red pepper, cilantro, black beans, vinegar, and olive oil. Mix, and garnish with salt and pepper.

Nutrition Facts

Steak with Marinade:
– Serving size: 1 steak
– Recipe yields: 4 servings
– Calories: 367
– Fat: 19 g
– Carbs: 1 g
– Protein: 49 g

Black Bean Salsa:
– Serving size: 1/4 recipe
– Recipe yields: 4 servings
– Calories: 116
– Fat: 7 g
– Carbs: 10 g
– Protein: 3 g
Video Rating: / 5

Protein is an essential part of a balanced diet, but sometimes its accompanied by more fat and calories than you want.

Fortunately, there are a variety of lean animal and plant sources of protein that will help you meet your quota.

Further reading: https://www.healthline.com/nutrition/lean-protein-foods

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Studies mentioned:

STUDY 1: https://www.ncbi.nlm.nih.gov/pubmed/6833685