What I Eat Daily (Meal Prep Recipes) | Joanna Soh

What I Eat Daily (Meal Prep Recipes) | Joanna Soh

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What I Eat Daily (Meal Prep Recipes) | Joanna Soh
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No idea how or where to start? Watch this –
Beginner’s Guide to Meal Prepping (5 Easy Steps):

Here’s what I eat on a typical day when I meal prep. 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 fulling in control with what I eat and that’s the easiest way to stay healthy and fit.

Do you meal prep? What’s your favourite dish Let me know in the comments below. Do share your meal prep pictures with me, tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

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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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Breakfast – OVERNIGHT OATMEAL
1) 1.5 cups Rolled Oats
2) 1.5 cups Soy Milk
3) 3 tsps. Honey or Maple Syrup
4) 2 tbsps. Dried Cranberries
5) 2 tbsps. Chia Seeds
6) 2 tbsps. Peanut Butter

Steps:
1) In a large bowl, mix all the ingredients together.
2) Spoon the oat mixture into 3 jars and refrigerate for at least 4 hours or overnight.
3) Top up with your favourite fruits before eating.

Lunch – TUNA SALAD
1) 2 Cans of Tuna Chunks
2) ¼ cup Plain Yoghurt
3) ½ tbsps. Lemon Juice
4) 1 tbsp. Cranberries
5) Salt & Pepper to taste

Steps:
1) Combine all the ingredients together.
2) Pack half of the container with your favourite vegetables and be generous. Separate the Tuna mixture from the salad to keep it fresh.

Snack – HEALTHY BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup greek yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1 tsp. Baking Soda

109Cals per muffin

Steps:
1) Pre-heat oven to 180C or 350 Fahrenheit.
2) In a large bowl, mash bananas, whisk in eggs, greek yoghurt and about honey. Stir until well combined and set aside.
3) Blend, rolled oats until fine.
4) In a separate bowl, mix in all the dry ingredients, oats, baking soda, crushed walnuts and cranberries.
5) Combine wet and dry ingredients together. Keep mixing until you get an even batter.
6) Divide equally to 12 cupcake liners and bake for 15 minutes or until muffins are cooked through.

Dinner – BAKED FISH WITH VEGETABLES (serves 3)
1) 500g Frozen Tilapia, any fish or meat of your choice.
2) 2 Carrots – 25Cals
3) 1 Red Bell Pepper
4) 1 head Broccoli – 98Cals
5) 1 Sweet Potato – 112Cals
6) 1 Red Onion – 46Cals
7) 6 Garlic Cloves, crushed – 27Cals
8) 1 tbsp. Olive Oil, divided – 69Cals
9) 1 tbsp. Apple Cider Vinegar – 3Cals
10) ¼ tsp. Mixed Herbs
11) Salt & Pepper to taste

Steps:
1) Pre-heat oven to 220°C/425°F.
2) Then slice up all the vegetables.
3) Rub fish with olive oil, mixed herbs and season with salt and pepper. Set aside.
4) ArrangE all the chopped up vegetables on the bottom of a baking dish. Season the vegetables with olive oil, apple cider vinegar, salt, pepper, and mixed herbs. Give it a good mix.
5) Then arrange the marinated fish on top of the vegetables and cover the baking dish with aluminium foil.
6) Bake in the oven for 30 minutes or until fish is done.

What I Eat Daily (Meal Prep Recipes) | Joanna Soh

38 Comments

  1. Loved this video. I've just started at the gym. Thank you

  2. I think I saw you at AEON IOI Mall Puchong last Friday night around evening, but I takut to say hi to you because I nervous…..XD

  3. So that's 6 muffins. Where are the others?

  4. Great video, Joanna. When you said keep it simple, I laughed! 😀

  5. Cranberries are expensive and not fresh here

  6. I've been having some tools oats for breakfast for about a week to help lose weight but I've gained weight ad some advance on this please

  7. im so inspired by the video…pls make some more recipes for diet starters…thank you💙💙💙

  8. Thanks Johanna. After your last video i had tuna salad sandwich and vegtables for lunch. With orange for a snack. I got full. I also ate your breakfast. I even bought sweet potatoes with fish for dinner. Bannans in the freezer for my smoothie tonight. I feal great . and you look great. Chow

  9. Thank you Joanna for your great videos. I learn a lot from you!♥♥♥♥

  10. Omg.. prep meal? What kind of life is that?

  11. I'm going to try your tuna salad recipe. So simple and healthy. Also, do you have a diy video for a wall herb garden like the one behind you in this video?

  12. I love ur all videos…proud of you joanna n thank you for sharing…

  13. I Love your channel… great information … I deleted all my other channels … because this is authentic ! 👍🏼💪💖

  14. how many days this muffin can be stored?

  15. in mixed herbs what are all the spices????

  16. You didn't cook the rolled oats ?

  17. Hey joanna thank you so much for these. You have given calories for only the muffin. Can you please provide of the other meals too?

  18. Do we need to cook canned tuna

  19. Hey can you tell the calories for each meal please ?
    i love your video 🙂

  20. Thnx dear.. I like it.. 👍👍👍

  21. Every thing looks good and healthy except plastic lunch boxes specially when its stored inside for 3 days. Would prefer glass.

  22. Thanx 😍😍😍 love from Algeria

  23. You are getting pretty day by day 💞

  24. Love this video' thank you so much for sharing💖

  25. Fan from the Philippines. I really look up to you! Keep motivating girls like me 😊

  26. Very nice
    Not your food but the way of your presentation
    Amazing

  27. this is really yummy. I wanna do this at home too!!! Thank you for this ♥

  28. Visit my channel and subscribe

  29. Can you plz make video on pimple acne marks

  30. Love u ..love u..love u ..love u. .love u. .love u …a looooottttt. Forever my sis. joh. ! U have helped me a lot in my life ! My life got changed after following your workouts and diet ..now I m following the same method to prepare the meal ..lol ! I m feeling superb and very light ! Lol ! Thankuuuu uuuuuu ..! May u live long 150 years !

  31. Meals very healthy, appetizing, colourful and looks yummy!😋

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