關於 calories in whole milk 1 cup ，我們在網路上蒐集到這些相關的討論、資訊與評價

最近陳生食得好健康，所以我準備咗一D食完唔會有罪惡感嘅treat 俾佢。呢款曲奇餅只需要3種嘅材料，不包含澱粉質，符合生酮餐單最重要係好容易整！再配合埋用植物奶沖嘅一杯又香又滑嘅咖啡簡直係天衣無縫呀！

「 維他奶專業沖調用植物奶」，獨特配方由澳洲團隊研發，唔單止好多Barista 都鍾意用，就連陳生都唔例外，因為安在家中都可以製造到一杯厚身香濃嘅咖啡！Smooth....

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This cookie recipe only needs 3 ingredients is carb free, Keto friendly also low in calories ! I Made this little guilt free treat for Mr Chan as he’s been such a healthy eater lately. YUM!!! And the perfect companion would be a nice hot cuppa coffee made with plant milk!

Vitasoy Cafe For Baristas plant milk is so healthy and delicious, it has become our go-to for a nice cup of tea or coffee these days (or even by itself)! I love how it can froth so easily as well, so I can enjoy a cup of super smooth and full bodied latte or cappuccinos at home too!

Vitasoy Café for Baristas Soya Milk 1L ($39.9) — Extracted from Non-GM whole soybean, low in sugar and calories, free of lactose and gluten, and no additives and preservatives.

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I wasn't born with the V-Shape 6 packs physique.
I am once skinny and fat. So please stop with the genetic this and that thingy... You build your body & life! :)

First transformation in life from fat to fit.
During the first few months, I got not much clue on any specific weight loss diet, all I did was cut all the junks! Prepared my own meal mainly grill chicken breast and lots of veggies, overtime I've started to understand my body towards the macros and calories.

JULY-AUGUST 2010 DIET (No Calorie Count)
1st Meal
8 Whites with 2 Yokes
3 Slices of Whole Grain Bread with 1 tbs of Peanut Butter
1 serving of Multi Vitamins

Pre-Workout
1 serving of BCAA + Glutamine

Post-Workout
35g Whey Protein
1 Serving of BCAA + Glutamine

2nd Meal
120g Chicken Breast
1 Serving of Multi-Vitamin
35g Whey Protein with 10oz of Skim Milk

3rd Meal
220g Steak cooked with Olive oil
1 cup of broccoli

4th Meal
130g Chicken Breast
1 cup of broccoli

Last Meal
8oz of Skim milk


SEPTEMBER - NOVEMBER 2010 DIET (Keto-Diet)
1st meal
5 whole eggs
Fish oil
Spirulina
Multivitamin
Total = 31g protein, 3g carb, 26.5g fat, 390 kcal

Pre-workout
BCAA + GLUTAMINE

Post-workout
35g Whey
Total = 35g protein, 160 kcal

2nd meal
150g Chicken Breast
2 tsp olive oil
1 oz broccoli
Total = 46g Protein, 14g fat, 333 kcal

3rd meal
150g Mackerel fish
2 tsp olive oil
1 oz broccoli
Total = 29g protein, 23g fat, 339 kcal

Snack
35g Whey
Total = 35g protein, 160 kcal

4th meal
120g Chicken Breast
2 tsp olive oil
1 oz broccoli
Total = 46g protein, 13g fat, 284 kcal

Snack
1oz peanut
Total = 8g protein, 4g carbs, 15g fat, 170 kcal

5th meal
120g round/knuckle steak
2 tsp olive oil
Total = 33g protein, 14g fat, 267 kcal

Protein = 253g Carb = 27g Fat = 111g Total = 2181 kcal

Challenge accepted!

Day by Day Schedule to lose weight in 10 days
Day 1

Eat only fresh fruits with a high level of anti-oxidants such as lemon, oranges, etc. The meals and snacks must strictly comprise fruits the first day. Fruits are more of water and essential nutrients and less of fat; therefore, eating them will only help you lose weight. To make low-calorie snacks out of fruits, you could prepare smoothies with low-fat yoghurt and lots of fruits. Pour in a glass of banana or apple smoothie to gratify hunger for a long time.

Day 2 and 3

Eat only vegetables. Some healthful vegetables that will help you in your efforts to lose weight in 10 days include broccoli, spinach, eggplant, etc. A cup of chopped vegetables such as tomatoes, cucumbers, leafy greens and bell peppers can substitute fatty snacks and thereby help you lose weight.

Day 4 and 5

Add two glasses of milk (once in the morning and once in the evening) to your vegetables-rich diet. For snacks, you may have a platter of steel-cut oats, pearled barley, long-grain brown rice, whole wheat bread, etc.

Day 6 and 7

Along with the vegetables, you may have low fat yoghurt, one egg, beans, 2 plates each of 250gms of pasta along with tomato sauce and fruit juice. A cup serving of fibre-rich foods, such as barley, raspberries, pears and whole wheat pasta can help cut hunger between meals. Fibre makes one feel full quickly, helping one lose weight.

Day 8 and 9

Drink vegetable soup along with two slices of any type of fish, preferably one that is low in fat. If you must eat soup outdoors, make sure it is not processed as they are filled with calories.

Day 10

Make sure you did all that is mentioned above and if you didn’t, gear-up for the following ten days

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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.

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READ below for the recipes and steps.

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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.

♥ Jodie Akinci has been creating honest, simple and delicious cakes for her family and friends. Now she’s here to share them with all of us. Read below for full recipe.
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Try these yummy recipes and SHARE your pictures with us! Tag me @joannasohofficial @jodiedailybakes Lots of Love xx

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CHAI-SPICED GRANOLA (Serves 6)
Ingredients:
1. 1 cup Whole Rolled Oats – 340Cals
2. 1½ tsp. Mixed Spice – 7Cals
3. 1 tbsp. Chia Seeds – 69Cals
4. 1 tsp. Vanilla Extract – 16Cals
5. ¼ cup Chopped Almonds – 180Cals
6. ¼ cup Chopped Walnuts – 196Cals
7. 3 tbsp. Coconut Oil – 88Cals
8. 2 tbsp. Honey or Maple Syrup – 128Cals
9. ½ cup Dates – 251Cals
10. 2 tbsp. Shredded Coconut – 35Cals
11. 1 tsp. Cinnamon Powder – 6Cals
Total Calories: 262Cals per serving

Steps:
1. Preheat oven to 150°C / 300°F and line the baking tray with baking paper.
2. In a bowl, mix oats, nuts and chia seeds.
3. Add oil, honey, vanilla extract and spices into the bowl and mix well.
4. Spread the mixture onto the baking tray and bake in the oven for about 20 minutes.
5. After 20 minutes, add in the dates and bake for another 10 minutes. You want to add the dates later on to avoid them from burning.
5. Allow the granola to cool completely and store the granola in airtight container.


CHOCOLATE ALMOND GRANOLA (Serves 5)
Ingredients:
1. 1 cup Whole Rolled Oats – 340Cals
2. 1 tbsp. Almond Meal – 53Cals
3. ½ cup Chopped Almonds – 180Cals
4. 1 tsp. Vanilla Extract – 16Cals
5. 2 tbsp. Honey or Maple Syrup – 128Cals
6. 2 tbsp. Coconut Oil – 59Cals
7. 1 tbsp. Cocoa Powder – 12Cals
8. ¼ cup Dark Chocolate Chips – 201Cals
9. A pinch of Salt
Total Calories: 198Cals per serving

Steps:
1. Preheat oven to 150°C / 300°F and line the baking tray with baking paper.
2. In a bowl, mix oats, almond meal and chopped almonds.
3. In another bowl, add cocoa powder, salt, coconut oil, honey and vanilla extract. Mix until well combined.
4. Then pour the wet mixture over the oats and mix well.
5. Spread the mixture onto the baking tray and bake for 25 – 30 minutes.
6. Allow the granola to cool completely. Once the granola is cooled, add the dark chocolate chips and store in an airtight container.

PINA COLADA GRANOLA (Serves 5)
Ingredients:
1. ½ cup Whole Rolled Oats – 170Cals
2. ¼ cup Shredded Coconut – 70Cals
3. 2 tbsp. Flaked Coconut – 90Cals
4. 1 tsp. Chia Seeds – 4Cals
5. ¼ cup Chopped Walnuts – 196Cals
6. 1 tsp. Coconut Sugar – 15Cals
7. 3 tbsp. Coconut Oil – 88Cals
8. 2 tbsp. Honey or Maple Syrup – 128Cals
9. ¼ cup Chopped Dried Pineapple – 98Cals
10. ½ tsp. Cinnamon Powder – 6Cals
Total Calories: 173Cals per serving

Steps:
1. Preheat oven to 150°C / 300°F and line the baking tray with baking paper.
2. In a bowl, add all the dry ingredients; oats, walnuts, shredded coconut, flaked coconut, coconut sugar, chia seeds and cinnamon powder. Mix well.
3. Then stir in the coconut oil and honey. Mix until well combined.
4. Spread the mixture onto the baking tray and bake for 20 minutes.
5. After 20 minutes, add in the dried pineapples and bake for another 10 minutes. You want to add the dried fruits later on to avoid them from burning.
5. Allow the granola to cool completely and store in an airtight container.

Serve it on its own or pour milk over. Enjoy for breakfast or as a healthy snack! SHARE this recipe on. Yuummzzzzz!!!

♥ Amazing, Fun, High Protein EGG recipes to kickstart your day! Watch the video for the complete step-by-step guidance, including calories.
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♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.


QUICHE IN PEPPER CUPS (serves 4)
1) 3 Large Eggs – 234Cals
2) 2 Large Bell Peppers – 58Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ¼ cup Leeks, thinly sliced (white & light green parts only) – 8Cals
5) 8-10 Cherry Tomatoes, halved – 24Cals
6) ¼ cup Milk, any option – 23Cals
7) ¼ cup (25g) Cheese, grated – 89Cals
8) 1 tsp. Olive Oil – 40Cals
9) A pinch of Salt & Pepper

121Cals per serving


OPEN-FACED EGG SPINACH QUESADILLAS (6 slices)
1) 1 medium Whole-Grain Tortilla – 169Cals
2) 2 Eggs – 156Cals
3) 1 cup Fresh Baby Spinach – 7Cals
4) ¼ cup Onions, diced – 17Cals
5) ¼ cup Bell Pepper, diced – 6Cals
6) ¼ cup (25g) Cheese, grated – 89Cals
7) 2 tbsps. Black Olives, pitted & sliced – 20Cals
8) 1 tsp. Olive Oil – 40Cals
9) ½ tsp. Cayenne Pepper – 3Cals
10) A pinch of Salt & pepper

84.5Cals per slice


EGG IN A BASKET (2 slices)
1) 2 thick slices of Whole-Grain Bread – 220Cals
2) 2 Eggs – 156Cals
3) 1 tsp. Olive oil – 40Cals
4) A pinch of Salt & Pepper
5) A Large Cookie Cutter

208Cals per slice



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