關於 1 broccoli weight ，我們在網路上蒐集到這些相關的討論、資訊與評價

- #白米粥
- #豆豉鲮鱼
- #蒜香西兰花
- #荷包蛋
- #酸柑_小辣椒

- Plain Porridge
- Canned Fish w Fermented Black Beans
- Broccoli w Garlic
- Over Easy Fried Egg
- Small Lime and Chili Padi

一大早起来，内务大臣已经熬好一锅白粥，于是翻起冰箱，看什么能佐之。上个星期六购入的西兰花，垂垂老矣，就是今天了。豆豉鲮鱼红遍大江南北，历代不衰，当仁不让成为今日主菜。荷包蛋会出现也是必然的，当今世上谁都知道本母后和鸡只的爱恨情仇，何只三生三世十里桃花？而酸柑也是最新加入的 SOP，贪其维生素C，增加抵抗力吧。

早餐吃饱，午餐买了材料，想搞上海饭菜。就这样，一餐又一餐，光阴飞逝，不知老之将至……

近日常常想起米兰昆德拉的【生命中不可承受之轻】The Unbearable Lightness Of Being by Milan Kundera.

维基转其中一段：
“The heavier the burden, the closer our lives come to the earth, the more real and truthful they become. Conversely, the absolute absence of burden causes man to be lighter than air, to soar into heights, take leave of the earth and his earthly being, and become only half real, his movements as free as they are insignificant. What then shall we choose? Weight or lightness? ...When we want to give expression to a dramatic situation in our lives, we tend to use metaphors of heaviness. We say that something has become a great burden to us. We either bear the burden or fail and go down with it, we struggle with it, win or lose.”

最近生活中有太多不可承受之重，压得不能喘息，想想和我同一状态的，应该也很多，会如此沉重，就因为这是生命呀！

明白吗？

#我明不明白呢？
#格格便当
#ConnieGo
#BentoForHerHighness

- #白米粥
- #豆豉鲮鱼
- #蒜香西兰花
- #荷包蛋
- #酸柑_小辣椒

- Plain Porridge
- Canned Fish w Fermented Black Beans
- Broccoli w Garlic
- Over Easy Fried Egg
- Small Lime and Chili Padi

一大早起来，内务大臣已经熬好一锅白粥，于是翻起冰箱，看什么能佐之。上个星期六购入的西兰花，垂垂老矣，就是今天了。豆豉鲮鱼红遍大江南北，历代不衰，当仁不让成为今日主菜。荷包蛋会出现也是必然的，当今世上谁都知道本母后和鸡只的爱恨情仇，何只三生三世十里桃花？而酸柑也是最新加入的 SOP，贪其维生素C，增加抵抗力吧。

早餐吃饱，午餐买了材料，想搞上海饭菜。就这样，一餐又一餐，光阴飞逝，不知老之将至……

近日常常想起米兰昆德拉的【生命中不可承受之轻】The Unbearable Lightness Of Being by Milan Kundera.

维基转其中一段：
“The heavier the burden, the closer our lives come to the earth, the more real and truthful they become. Conversely, the absolute absence of burden causes man to be lighter than air, to soar into heights, take leave of the earth and his earthly being, and become only half real, his movements as free as they are insignificant. What then shall we choose? Weight or lightness? ...When we want to give expression to a dramatic situation in our lives, we tend to use metaphors of heaviness. We say that something has become a great burden to us. We either bear the burden or fail and go down with it, we struggle with it, win or lose.”

最近生活中有太多不可承受之重，压得不能喘息，想想和我同一状态的，应该也很多，会如此沉重，就因为这是生命呀！

明白吗？

#我明不明白呢？
#格格便当
#ConnieGo
#BentoForHerHighness

【減肥心理戰】孤軍作戰好還是眾志成城好？

#朋友可以是減肥推動力
#但酒肉朋友也會令你減肥失敗
#星期六放輕身心

減肥應該守秘密嗎？
終於「的起心肝」開始減肥，然而該把減肥大計告訴家人、同事和朋友嗎？說出來怕大家會嘲笑我，但如果不說出來，減肥期間老是推掉大魚大肉的飯局，朋友會以為我在疏遠他們嗎？你會怎樣選擇呢？留言告訴我們你的經驗吧！

支持派！減肥是不能說的秘密！
理由1：怕朋友不約我出街食飯。
理由2：朋友短期內看不出我的減肥成績會嘲笑我。
理由3：減肥不成功都不用感到尷尬。

反對派！減肥要昭告天下！
理由1：朋友知道你減肥中，選擇餐廳時會遷就你。
理由2：遇上想減肥的朋友，可以相約一起做運動及互相鼓勵。
理由3：吃飯時拿出自己準備的西蘭花和雞胸肉，不會感到尷尬。

Should you lose weight in secret?
When you decide to go on a weight loss journey, you may wonder if you want to tell others. You might worry about people laughing at you. But if you may decline various eating gatherings and become isolated from friends without their understanding. How would you choose? Leave a comment to tell us your experience!

Support- keep it a secret!
Reason 1: Afraid that your friends do not ask you to eat out.
Reason 2: Your friends will laugh at you if there is no progress on your weight loss in the short term.
Reason 3: You will not be embarrassed if you fail to lose weight.

Oppose- you should tell everyone!
Reason 1: Friends will choose a restaurant that is suitable for you if they know you are trying to lose weight.
Reason 2: When you have friends who also want to lose weight, you can meet together to exercise and encourage each other.
Reason 3: Not embarrassed when you take out the broccoli and chicken breast you prepared during the meal.

#男 #女 #我胖了 #減肥

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Full recipes and meal plans are available on FIO! SUBSCRIBE: http://bit.ly/SUBJoannaSoh |
Follow my IG: https://instagram.com/joannasohofficial/

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 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)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________

Get the full recipe on FIO! Sign up here for 25% Off all FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO

You only need 20 ingredients for all these recipes!! They are absolutely flavourful, simple to prep and wholesome!! I've used healthier cooking methods such as light stir-frying, baking, steaming and boiling. Try them out and let me know which is your favourite dish in the comments below!

BREAKFAST - Mushroom Egg Muffins (6 muffins)
1) 6 Eggs - 468cals
2) 1/2 Red Bell Pepper, diced
3) 1/4 cup Mushroom, diced
4) 1/2 can of Tuna
5) 1/2 tsp. Cajun Seasoning
6) Salt & Pepper to taste
Per Egg Muffin - 94Cals


LUNCH - Asian Salmon Stir Fry (serves 2)
1) 1 Salmon Fillet, cut into cubes
2) 1/2 cup Green Beans, trimmed & sliced
3) 1 cup Mushrooms, sliced
4) 2 garlic Cloves, minced
5) 1 tbsp. Soy Sauce, divided
6) 1 tsp. Sesame Oil
7) Spring Onions, chopped

Soba Noodles & Edamame Salad (Serves 2)
1) 90g uncooked soba noodles
2) 1/4 cup Edamame, unshelled
3) 1/2 tbsp. Sesame Seeds
4) 1 tsp. Sesame Oil
5) 1 tsp. Chilli Flakes
6) Spring Onions

TOTAL LUNCH CALORIES - 470Cals


DINNER - Steamed Soy Ginger Barramundi (serves 2)
1) 1 Barramundi Fillet (about 12oz), or other white fish of your choice
2) 1/4 cup Ginger, finely sliced
3) 1/4 cup Spring Onions, sliced
4) 2 Small Chillies, chopped
5) 1 tsp. Sesame Oil
6) 1 tsp. Soy Sauce

Stir-Fried Mixed Vegetables (serves 3)
1) 1 Head Broccoli, cut into florets
2) 1 Carrot, thinly sliced
3) 1/2 Red Bell Pepper, sliced
4) 2 Garlic Cloves
5) 1/2 tsp. Sesame Oil
6) 1/2 tsp. Soy Sauce
7) 1/2 tsp. Chili flakes

Total Dinner Calories (including 1 bowl of white rice) - 500Cals

_

SUBSCRIBE to my channel: https://youtube.com/terrenceteoifbbpro?sub_confirmation=1 Follow me on Instagram: https://www.instagram.com/terrenceteo7
____________

我一天的健康餐 (Eng Sub) | My Daily MEAL PREP as a Bodybuilder | Terrence Teo

要有一个健康又好看的身材是靠运动吗？No❌❌ 其实是从饮食开始，其实饮食是占了70%你们知道吗？如果说运动再加饮食就可以得到健康又好看的身材✅✅✅
在这里我有分享一些烹饪?的小技巧，还有分享所有食物的ingredients ??????????
记得哦！！ 健康就是财富！！



____________

我叫张国华，在这里我会分享我朝向 Olympia 的脚步，分享我个人健身的方式，饮食、烹饪?、supplements 以及等等。

我是一位IFBB PRO 健体运动员。我健身已经超过15年了，在2013年已经开始了我的比职业赛的生涯，我在世界各地的比赛已经超过17次了，就如美国，印尼，新加坡，泰国，香港，马来西亚，中国，日本，菲利宾等等。我的最高荣誉就是在美国的Musclemania 获得8次冠军。

I'm an IFBB Pro Men's Physique athlete. I started training 15 years ago and began competing at a professional level from 2013. Since then I've competed in over 14 bodybuilding competitions worldwide from U.S.A. to Japan, China, Philippines, Indonesia, Vietnam Singapore, Thailand, Hong Kong and Malaysia.

Some of my highlights include holding the title as a 8x World Physique Champion under the Muslemania Universe and Musclemania America as well as being the 1st Runner Up at the IFBB Japan Pro 2018.

____________

A) CHICKEN TURMERIC & LIME
Ingredients:
1) 700g Chicken Breast, uncooked –1148Cals, 215.6g Protein, 25.2g Fat, 0g Carbs
2) 1 tbsp. Turmeric & Cumin – 23Cals, 0.7g Protein, 0.3g Fat, 3.5g Carbs
3) 1 tsp. Olive Oil - 40Cals, 4.5g Fat
4) 3 Garlic Cloves, diced – 12Cals, 0.6g Protein, 0g fat, 3g Carbs

Total: 1223Cals, 217g Protein, 30g Fat, 6.5g Carbs



B) FIVE-SPICE PAN-FRIED FISH
Ingredients:
1) 400g Snapper – 512Cals, 105g Protein, 6.8g Fat, 0g Carbs
2) 400g Pomfret – 271Cals, 35.7g Protein, 12g Fat, 2.4g Carbs
3) 1 tbsp. 5-Spice – 14Cals, 2.5g Carbs
4) 1 tsp. Sesame Oil - 40Cals, 4.5g Fat

Total: 837Cals, 141g Protein, 23.3g Fat, 4.9g Carbs



C) SOBA NOODLES & EDAMAME SALAD
Ingredients:
1) 90g Soba Noodles, uncooked – 302.6Cals, 12.8g Protein, 0.68g Fat, 67.5g Carbs
2) ½ cup Edamame Unshelled – 120Cals, 10g Protein, 5g Fat, 5g Carbs
3) ½ tbsp. Sesame Seeds – 15Cals, 0.5g Protein, 1.5g Fat, 0.5g Carbs
4) 1 tsp. Sesame Oil – 40Cals, 4.5g Fat
5) 1/4 cup Carrot, spiralised – 13Cals, 0.3g Protein, 3g Carbs
6) Spring Onions
7) Chilli Flakes

Total: 490.6Cals, 23.6g Protein, 11.7g Fat, 76g Carbs


D) STIR-FRIED MIXED VEGETABLES
Ingredients:
1) 1 large head Broccoli -170Cals, 14g Protein, 2g Fat, 35g Carbs
2) 2 medium Carrots – 64Cals, 2g Protein, 0g Fat, 12g Carbs
3) 1 cup Mushroom, sliced – 22Cals, 2g Protein, 0g Fat, 4g Carbs
4) 1 Red Bell Pepper – 31Cals, 1.2g Protein, 0.4g Fat, 7.2g Carbs
5) 3 cloves Garlic – 12Cals, 0.6g Protein, 0g fat, 3g Carbs
6) 1 tsp. Sesame Oil - 40Cals, 4.5g Fat
7) 1 tsp. Soy Sauce – 2.6Cals, 0.3g Protein, 0g Fat, 0.4g Carbs
8) 1 tsp. Chilli Flakes

Total: 342Cals, 20g Protein, 7g Fat, 61.6g Carbs


My Portion in Total: 2057.8Cals, 309.3g Protein, 51g Fat, 77.8g Carbs

Joanna's Portion in Total: 834.8Cals, 92.3g Protein, 21g Fat, 71.3g Carbs

**This is for 2 meals, lunch and dinner. This doesn't include snacks or breakfast.
____________

我一天的健康餐 (Eng Sub) | My Daily MEAL PREP as a Bodybuilder | Terrence Teo

Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Asian Meal Prep with My Boyfriend (Calories & Macros Included) | Joanna Soh

READ BELOW FOR RECIPE & MACROS
______________

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

______________


Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 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)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

______________

A) CHICKEN TURMERIC & LIME
Ingredients:
1) 700g Chicken Breast, uncooked –1148Cals, 215.6g Protein, 25.2g Fat, 0g Carbs
2) 1 tbsp. Turmeric & Cumin – 23Cals, 0.7g Protein, 0.3g Fat, 3.5g Carbs
3) 1 tsp. Olive Oil - 40Cals, 4.5g Fat
4) 3 Garlic Cloves, diced – 12Cals, 0.6g Protein, 0g fat, 3g Carbs

Total: 1223Cals, 217g Protein, 30g Fat, 6.5g Carbs



B) FIVE-SPICE PAN-FRIED FISH
Ingredients:
1) 400g Snapper – 512Cals, 105g Protein, 6.8g Fat, 0g Carbs
2) 400g Pomfret – 271Cals, 35.7g Protein, 12g Fat, 2.4g Carbs
3) 1 tbsp. 5-Spice – 14Cals, 2.5g Carbs
4) 1 tsp. Sesame Oil - 40Cals, 4.5g Fat

Total: 837Cals, 141g Protein, 23.3g Fat, 4.9g Carbs



C) SOBA NOODLES & EDAMAME SALAD
Ingredients:
1) 90g Soba Noodles, uncooked – 302.6Cals, 12.8g Protein, 0.68g Fat, 67.5g Carbs
2) ½ cup Edamame Unshelled – 120Cals, 10g Protein, 5g Fat, 5g Carbs
3) ½ tbsp. Sesame Seeds – 15Cals, 0.5g Protein, 1.5g Fat, 0.5g Carbs
4) 1 tsp. Sesame Oil – 40Cals, 4.5g Fat
5) 1/4 cup Carrot, spiralised – 13Cals, 0.3g Protein, 3g Carbs
6) Spring Onions
7) Chilli Flakes

Total: 490.6Cals, 23.6g Protein, 11.7g Fat, 76g Carbs



D) STIR-FRIED MIXED VEGETABLES
Ingredients:
1) 1 large head Broccoli -170Cals, 14g Protein, 2g Fat, 35g Carbs
2) 2 medium Carrots – 64Cals, 2g Protein, 0g Fat, 12g Carbs
3) 1 cup Mushroom, sliced – 22Cals, 2g Protein, 0g Fat, 4g Carbs
4) 1 Red Bell Pepper – 31Cals, 1.2g Protein, 0.4g Fat, 7.2g Carbs
5) 3 cloves Garlic – 12Cals, 0.6g Protein, 0g fat, 3g Carbs
6) 1 tsp. Sesame Oil - 40Cals, 4.5g Fat
7) 1 tsp. Soy Sauce – 2.6Cals, 0.3g Protein, 0g Fat, 0.4g Carbs
8) 1 tsp. Chilli Flakes

Total: 342Cals, 20g Protein, 7g Fat, 61.6g Carbs



Terrence Portion in Total: 2057.8Cals, 309.3g Protein, 51g Fat, 77.8g Carbs

My Portion in Total: 834.8Cals, 92.3g Protein, 21g Fat, 71.3g Carbs

**This is for 2 meals, lunch and dinner. This doesn't include snacks or breakfast.

_______________


Asian Meal Prep with My Boyfriend (Calories & Macros Included) | Joanna Soh