5-Minute Meals in a Mug for Students (Healthy Recipes) | Joanna Soh

5-Minute Meals in a Mug for Students (Healthy Recipes) | Joanna Soh

- in Lunch Recipes
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♥ Can’t cook? Want a quick, delicious & nutritious meal? You got to try this 5-Minute Meals in a Mug. This is perfect for students or those of you who’re busy. Full recipe below.
♥ Try it out. Snap & Share pictures. Tag me @JoannaSohOfficial #JSohRecipe LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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1) Garlic Egg Fried Rice in a Mug
Ingredients:
1. 1 cup Rice, cooked and chilled – 206Cals
*I used brown + white rice.
2. ¼ cup mixed Carrot, Corn & Peas – 30Cals
3. ¼ cup Red Cabbage, shredded – 5Cals
4. 2 tbsps. Red Bell Pepper, diced – 5Cals

Sauce
1. 1 Egg – 63kcal
2. ½ tbsp. Soy Sauce – 8 kcal
3. 1 tsp. Sesame Oil – 40kcal
4. ½ tsp. Garlic Powder – 5 kcal

Total Calories: 362Cals

Steps:
1. Add all ingredients into a mug and microwave for 1 minute 30 seconds.
2. Add eggs, soy sauce, sesame oil and garlic powder in another bowl and stir it evenly.
3. Remove rice from microwave, pour sauce mixture into the mug and mix well.
4. Heat it in the microwave again for another 1 minutes 30 seconds.
5. Garnish with spring onion and ready to serve.

2) Vegan Couscous Salad in a Mug
Ingredients:
1. 1/3 cup Couscous – 59Cals
2. 1/3 cup Vegetable Stock or Water – 5Cals
3. ¼ cup Cucumber, diced – 4Cals
4. ¼ cup Red Bell Pepper, diced – 10Cals
5. ¼ cup Cherry Tomatoes, halved – 7Cals
6. 1 tbsp. Olives, halved – 10Cals
7. 1 tbsp. Spring Onions, chopped – 2Cals

Sauce:
1. 1 tbsp. Lemon Juice – 7Cals
2. 1 tsp. Olive Oil – 40Cals
3. 1 tsp. Maple Syrup – 17Cals

Total Calories: 161Cals

Steps:
1. Heat vegetable stock in microwave for 1 minute 30 seconds.
2. Add couscous and vegetable stock into mug. Cover and leave couscous to soak for 5 minutes.
3. While waiting, mix lemon juice, olive oil and maple syrup in a small bowl.
4. Add cucumber, red bell pepper, tomato, olives, green onion and the sauce into the mug. Mix well and Enjoy!

3) Rice Noodle Salad in a Mug
Ingredients:
1. 3oz (85g) Rice Noodles – 93Cals
2. ¼ cup Carrots, shredded – 13Cals
3. ¼ cup Red Cabbage. shredded – 5Cals
4. ¼ cup Red Bell Pepper, shredded – 10Cals
5. ¼ cup Japanese Cucumber, shredded – 4Cals

Sauce:
1. ½ tbsp. Rice vinegar – 2Cals
2. ½ tbsp. Soy Sauce – 8Cals
3. 1 tsp. Sesame Oil – 40Cals
4. ½ tsp. Sesame Seeds – 8.5Cals

TOTAL = 183.5Cals

Steps:
1. Add rice noodles and water into the mug and microwave for 1 minute 30 seconds.
2. In a small bowl, mix rice vinegar, soy sauce, sesame oil and sesame seeds.
3. Strain noodles, add all ingredients and the sauce into the mug. Mix well and enjoy!

4) Black Bean Tomato Rice in a Mug
Ingredients:
1. 1 cup Rice, cooked and chilled – 206Cals
2. 1/3 cup Black Beans, rinsed and drained – 72Cals
3. 1/3 Chopped Tomatoes – 11Cals
4. ¼ cup Cherry tomatoes, halved – 7Cals
5. 1 tbsp. Olives, halved – 10Cals
6. ½ tsp. Smoked Paprika Powder – 10Cals
7. ½ tsp. Garlic Powder – 5Cals

Total Calories: 321Cals

Steps:
1. Add black beans, chopped tomatoes, red bell pepper, smoked paprika powder and garlic powder into the mug, mix well and microwave for 1 minute 30 seconds
2. Add rice and mix evenly.
3. Lastly, topped with cherry tomatoes and olives and serve warm.

All the best xx

30 Comments

  1. Hi there. I'm loving the ideas u have going. Never knew Healthy could be that quick. Alot of good quick minute food preps like u are great at what u do! Question. I'm starting up a taste review channel on quick prep time goodies like yours. Was wondering if I can use some of ur ideas and snips to build my taste review in various videos. Will definitely credit your ideas to you in my videos description and add video link to ur full video when snips are used.

  2. Thanks so so much Joanna. Thank you for your creativity and listing the calories too!!

  3. Lovely video. But what is the calories and nutrition content in each of the recipes? Thanks☺

    Opps, found it in the description lol. Great work. Keep it up. Hi from Australia.

  4. hmmm 🤔 mug meals… great portion sizes! 🙂

  5. Thank you so much for this. I'm a student and I usually get no time to cook. Please share more these kind of healthy and easy recipes for us. Lots of love ❤️

  6. Please make a video for healthy freezer meals. Thanks

  7. Can you make a video to fix anterior pelvic tilt problem?

  8. XD these are awesome! the 3rd recipe looks like pancit.. but more quicker.. =)) ;3

  9. love this, please do more videos like this!

  10. Loving the style of this video~

  11. So many colors! ^~^

  12. Great ideas!
    Lovely video 🙂

  13. the music made me feel like i am strolling down a street in Paris perusing the local bistros. 😛 but where is the iconic "my lovelies" or "all the best"? 😉

  14. Love this video! Would love to see more ideas like this! <33

  15. Love that all the ingredients are in the description,makes it so much easier when you go to try these out❤

  16. plz joanna help me plz creat a pcos diet plan plz and exercise timing at home plz

  17. Hi Joanna,
    Thanks for these kid friendly ideas. My daughter is thirteen and my son nine. This is a fun idea to get them making there own healthy meals.
    What oz. serv size was the cup you used?
    Thanks!!

  18. Ossom idea…But ur coventional vdeos are close to hurt…

  19. Isn't it bad to eat microwaved food?

  20. Awesome ideas but the video is too fast

  21. Wonderful ideas but the video was too fast to catch up on the ingredients used. Still prefer Joanna's conventional videos

  22. These are all awesome. Thanks for giving me some work lunch ideas

  23. love this video but just wanted to say I really prefer your verbal detail explanation on preparing and your nutrition tips

  24. Tq tq tq @joanna😁😘😘😘 from a student

  25. Could you tell us the energy value of each meal? Thank you

  26. Can we have any of these when we are on weight loss ?

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