Meal Preparation
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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.

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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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