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Who else has tried Wild Earth? I LOVE their koji based treats and couldn’t wait to sample their new vegan kibble, and they certainly didn’t disappoint. So tasty and packed with clean protein and nutrient loaded superfoods, all minus the cruelty. Quality fuel for my fellow vegan superhero friends out there!! 🌱🦸♀️
Who else has tried Wild Earth? I LOVE their koji based treats and couldn’t wait to sample their new vegan kibble, and they certainly didn’t disappoint. So tasty and packed with clean protein and nutrient loaded superfoods, all minus the cruelty. Quality fuel for my fellow vegan superhero friends out there!! 🌱🦸♀️
SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial RICE is easy to cook, it’s versatile and it can be very healthy. Here are 3 really simple rice recipes, which can be made ahead and to help you stay FIT.
Make them, snap pictures and tag me @JoannaSohOfficial #JSohRecipes
Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years of experience.
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WILD RICE & BEAN SALAD (serves 2)
Ingredients:
1. 1 cup Cooked and Chilled Wild Rice – 216Cals
*You can use another other rice of your choice
2. ½ Red Bell Pepper, diced – 19Cals
3. ½ cup Cherry Tomatoes, halved – 14Cals
4. 1 Small Onion, diced – 28Cals
5. ¼ cup Corn – 33Cals
6. ¼ cup Cucumber, diced – 4Cals
7. ¼ cup Olives, halved – 40Cals
8. ½ can Beans, rinsed and drained – 108Cals
Dressing:
1. 3 tbsps. Lemon Juice – 9Cals
2. 1 tbsp. Olive Oil – 119Cals
3. ½ tsp. Maple Syrup – 10Cals
4. ½ tsp. Smoked Paprika – 4Cals
5. ¼ tsp. Cumin Powder – 4Cals
6. ¼ tsp. Garlic Powder – 2Cals
7. Salt and Black Pepper to taste
Total Calories: 610Cals / 2 = 305Cals
305Cals per serving
ONE POT FISH & RICE SOUP (serves 3)
Ingredients:
1. 4 cups Chicken / Fish / Vegetable Broth – 48Cals
2. 400g Dory Fish Fillet – 410Cals
*or any other fish of your choice
3. ½ cup Uncooked Rice, rinsed – 286Cals
4. ½ can Beans, rinsed and drained – 189Cals
5. ½ can Diced Tomatoes – 53Cals
6. ½ cup Corn – 66Cals
7. 1 tsp. Cumin Powder – 8Cals
8. 1 tsp. Garlic Powder – 10Cals
9. 1 tsp. Cayenne Powder– 6Cals
10. 1 tsp. Mixed Herbs – 6cals
11. 1 tsp. Salt
361Cals, 28g protein per serving
STUFFED BELL PEPPER RICE (serves 3)
Ingredients:
1. 3 Large Bell Peppers -111Cals
2. 1 Potato – 163Cals
3. 2 Carrots -50Cals
4. Fish and Rice Soup from the previous recipe
288Cals per serving
TRY THE RECIPES & LET ME KNOW WHICH IS YOUR FAVOURITE!
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MORE HEALTHY 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
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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Stay Connected & Follow us!
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
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv
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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
♥ Download the Lifesum app for free here: http://bit.ly/2iklut6 Let's track our meals, exercises & water intake to achieve our fitness goals.
♥ What's your goal for 2017? Let me know in the comments. Read below for more info. =)
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
Here's my Eat Clean Vegan Meal Plan inspired by the recipes on Lifesum. You can find all the recipes and nutritional breakdown on the app.
BREAKFAST - Blueberry Chia Pudding (1 bowl)
- 2 tbsps. Chia Seeds – 140Cals
- ¼ cup Blueberries, frozen or fresh – 22Cals
- ½ cup Milk, any choice – 65Cals
- ½ tsp. Vanilla extract – 6Cals
- 1 small Bananas, sliced – 90Cals
- 2 tbsps. Pumpkin Seeds – 90 Cals
PER SERVING – 413Cals
(+2 fruit servings)
STEPS
1) In a jar or bowl, combine the 2 tbsps. Of chia seeds with ¼ cup of fresh of frozen blueberries, ½ of milk and ½ tsp. of vanilla extract.
2) Cover and let it set overnight in the fridge.
3) The next morning, top it with 1 small sliced banana and 2 tbsps. of pumpkin seeds.
LUNCH - Pan Fried Indian Wild Rice (serves 2)
- 1 cup Cooked Rice, used a mix of brown & white rice – 210Cals
- 1 cup Zucchini, thinly sliced – 20Cals
- ½ cup Broccoli, cut into small florets – 16Cals
- ½ cup Carrots, thinly sliced – 25Cals
- 2 Spring Onions, sliced – 10Cals
- ½ tbsp. Oil – 60Cals
- 3 tbsps. (25g) unsalted Cashew Nuts – 138Cals
- 2 tbsps. (20g) Raisins – 60Cals
- 1.5 tsps. Curry Powder – 9Cals
- ½ cup Vegetable Stock – 16Cals
PER SERVING – 282Cals
(+2 vegetable servings)
STEPS
1) In a pot on boiling salted water, blanch the broccoli and carrots for about 2 minutes. Drain and set aside.
2) Heat oil over medium-high heat. Stir in the cashew nuts, raisins and all the vegetables. Saute for about 3 minutes.
3) Stir in the spring onions, curry powder and cook for a couple more minutes.
3) Then pour in the vegetable stock and allow all the ingredients to simmer until vegetables are tender.
4) Finally mix in the rice, remove from heat and serve.
DINNER - Warming Ratatouille with Beans (serves 4)
- 1 large Onion, roughly chopped – 60Cals
- 2 Garlic Cloves, roughly chopped – 8Cals
- 2 medium Zucchinis, roughly chopped – 66Cals
- 1 Red Bell Pepper, roughly chopped – 33Cals
- 1 Eggplant, roughly chopped – 136Cals
- 1 tbsp. Olive Oil – 120Cals
- 800g (2 cans) Crushed Tomatoes – 190Cals
- 1 can (240g) White Beans, rinsed & drained – 209Cals
- 1 tbsp. Balsamic Vinegar – 14Cals
- ½ tsp. Ground Cumin – 4Cals
- 1 tsp. Dried Mixed Herbs - 4Cals
- Salt & Pepper to Taste
PER SERVING – 211Cals
(+3 vegetable servings)
*Served with 2 slices of toasts (207Cals) and tomato salsa (45Cals)
STEPS
1) Heat olive oil over medium-high heat. Lightly stir-fry the onion and garlic for about 2 minutes.
2) Stir in the eggplant, zucchini and bell pepper. Cook for another 5 minutes until vegetables start to brown.
3) Then stir in tomatoes, white beans, balsamic vinergar, cumin, dried herbs and salt and pepper.
4) Cover and cook for another 30 minutes until vegetables are tender. Serve warm.
SNACKS
1) Strawberry + Banana Smoothie – 285Cals
2) Protein Shake – 120Cals
3) Trail Mix – 120Cals
TOTAL CALORIE INTAKE – 1683Cals
I burned about 450Cals from 1 hour of cardio kickboxing.
I created this video in collaboration with Lifesum, which is currently my favourite fitness app. =)
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Lots of Love xx
