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low carb whole milk 在 Joanna Soh Official Youtube 的最讚貼文

By Joanna Soh Official

2018-07-03 06:30:01 有 55,741 人看過有 2,099 人喜歡

SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Do you believe that eating FAT will make you FAT. Hear this, eating adequate amounts of GOOD fats can help you to BURN FAT even faster!

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.

Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

________________

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

Stay connected and follow me:
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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.

JSohRecipes

Joanna Soh Official

About author

Hey, I’m Joanna Soh, and welcome to my channel! I’m a certified Personal Trainer (ACE), Nutrition Coach and Women’s Fitness Specialist (NASM). I've been in the fitness industry for over 10 years! On my channel, you can find workout videos and ideas, nutrition tips and advice on healthy eating, as well as recipes to make your fitness journey a smooth one! I hope my videos will help you reach your fitness goals and achieve the healthy lifestyle you’ve always dreamed about. Business enquiries ONLY: [email protected] Share your Life & Body Transformation story to [email protected] Stay connected: http://www.joannasoh.com http://www.facebook.com/joannasohofficial http://www.instagram.com/joannasohofficial Spread the LOVE! x

low carb whole milk 在 Joanna Soh Official Youtube 的最讚貼文

By Joanna Soh Official

2016-03-18 20:00:01 有 195,703 人看過有 5,262 人喜歡

♥ Amazing, Fun, High Protein EGG recipes to kickstart your day! Watch the video for the complete step-by-step guidance, including calories.
♥ Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ 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

Please LIKE, SHARE & SUBSCRIBE to my channel. Let's stay connected!
http://www.facebook.com/joannasohofficial
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(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

Joanna Soh Official

About author

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low carb whole milk 在 37 Calories Whole Cup｜0.25 Net Carbs｜low-carb - YouTube 的推薦與評價

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Keto : net carbs 3g: If you are following a ketogenic diet (keto), you need to restrict your daily carbohydrate intake so that your body enters ketosis. · For ...

#77. Keto Chocolate Milk- Just 2 grams carbs!

This keto chocolate milk is a low carb and sugar free take on the flavored milk! 3 ingredients and ready in under a minute!

#78. Keto Low Calorie Condensed Milk

You don't need tons of calories and fat on keto. ... Smooth and delicious, this low-carb version is made with whole milk to reduce the ...

#79. Almond Milk vs. Coconut Milk: Which is Better For The Keto ...

Read on to learn if they fit into your low-carb diet. ... Both almond milk and coconut milk are much lower in carbs than regular cow's milk.

#80. Best Carb Free Milk To Drink For Keto and Beyond - KetoWatt

Low Carb Milk Substitutes: The Best Carb Free Milk Options to Dairy Milk · 8 Keto Milk Substitutes · Coconut Milk · Almond milk · Pea protein milk · Flax seed milk ...

#81. Milks | Drinks and diabetes

Remember, young children (under 2 years) need whole milk as they may not get the calories and nutrients they need from lower-fat versions.

#82. Calories in Milk | Cow's vs. Almond vs. Oat vs. Soy - POPSUGAR

These charts compare calories and carbs in different milks. ... It is similar calorie-wise but is relatively low in fat and carbs (if you go ...

#83. Dairy Products that can be Consumed on the Keto Diet

Milk has a high lactose content. A cup (244 ml) of raw whole-fat cow's milk has 140 calories, 12 g lactose, and approx. 11.5 g carbs ( ...

#84. The Case Against Low-fat Milk Is Stronger Than Ever - TIME

There's growing evidence that whole fat dairy products may be better for our health than low fat versions. The latest studies find some ...

#85. Low Carb (Ketogenic leaning) Latte - Home-Barista.com

I bought the Fairlife milk at Walmart - it is a low carb milk made by Coca Cola. It has 1/2 the sugar of regular 2% or whole milk, It is also lactose free ...

#86. Which milk is the healthiest? Types and what's best for weight ...

Between full-fat/whole, %2, skim/low-fat and fat-free milk, ... unsweetened almond milk has the lowest calories and aids in a low-carb diet.

#87. Here's How Many Calories Are In 20 Different Types Of Milk

Whole milk, 2%, 1%, or skim, were the only options you could turn to. ... However, if you are diabetic, following a keto/low-carb diet, ...

#88. The Best Nut Milks For Keto - Keto and Co

The good news is that there are plenty of non-dairy, low carb options. Which milks are keto friendly? Almond Milk: unsweetened almond milk as 0g ...

#89. Maple Hill Organic Zero Sugar Milk - Keto-Mojo

Normally whole milk and reduced-fat milk are loaded with sugar, so most of us stay away from it. A typical cup of regular organic whole milk ...

#90. Top 5 Best Keto Yogurt Options for a Low-Carb Diet

Made the old world way from just cultured milk, Chobani whole milk greek yogurt is thick, creamy, and full of protein and healthy fats.

#91. What Dairy Products Are Keto-Friendly? - Milky Day Blog

Soy cheeses – Even though they are often touted as healthier alternatives to regular milk products, many soy cheese products have milk proteins ...

#92. Zero Sugar Chocolate Milk (a Keto Recipe) Diabetic Friendly

There are around 12 grams of carbohydrates in 8oz of whole milk derived from a cow. Carbs in Lactose Free Whole Milk. There are around 6 grams ...

#93. Keto Greek Yogurt Recipe - Heart's Content Farmhouse

Whole milk yogurt is also lower in carbs because as dairy products become fattier, they do down in lactose, which is a sugar. (Which I guess is ...

#94. 15 Best Keto-Friendly Starbucks Drinks to Order

Iced Chai Tea Latte. Made with whole milk and 2 to 3 pumps of sugar-free vanilla syrup, this espresso-enhanced tea drink is a great way to ...

#95. Low Carb Keto Milk Chocolate Recipe

Chill in the fridge or freezer until set. Tips and tricks. The key ingredient in regular milk chocolate is whole milk powder. There are Keto ...

#96. Fairlife Whole Milk + DHA = Great Option for Keto/low-carb!

their milk to include more protein and less sugar! I found that their Whole Milk + DHA line only has 6g carbs per serving, something I have been ...

#97. Low-Carb Milk: Best Keto Zone Milk Substitutes

Why Isn't Milk Keto Zone-Friendly? Overall, whole milk specifically is very nutritious. One cup contains high amounts of vitamins and minerals like (1):.

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