Looking for a healthy and budget-friendly meal plan?
Let me introduce you to a perfect, cost-effective meal prep designed for fat loss. Enjoy a menu of four nutrient-dense meals, each loaded with over 20 grams of protein, all while savoring flavors inspired by wholesome Japanese cuisine. I’ll show you where to snag the best deals, what to pick up, and how to assemble simple, protein-rich meals that align with your weight loss objectives. Let’s embark on a budget-conscious journey filled with the delightful tastes! Thank you for watching🤍Enjoy your meal!
*Correction
08:41 In the video, I mentioned cornstarch, but the correct ingredient to add is potato starch. I apologize for the mistake.
🎁Download the ~$2/day meal plan PDF here:
https://mailchi.mp/464d37395f11/mealprep
(meal prep recipes, grocery list, Food substitutions, more recipe variations)
If it’s hard to understand English by listening, please turn on the subtitles!
I really want to make my videos better with your help, so don’t hold back! If you’ve got thoughts, feedback, or anything you’d like to see, I’d love to hear from you✨
■ Recipe 1: Oatmeal with tofu
Oat meal: 200-300g
Tofu: 3-00-400g
■ Recipe 2: Seasoned boiled egg
【Ingredients (for 1 serving)】
eggs: 5-7
Soy Sauce: 4 tbsp
Water: 3 tbsp
Mirin: 2 tbsp
Sugar: 1 tbsp
■ Recipe 3: Pickled cabbage
【Ingredients (for 1 serving)】
Cabbage: 1/4 head
Water: 150mL
Apple Cider Vinegar or Wine Vinegar: 100mL
Sugar or Honey: 1 tbsp (sugar) or 2-3 tbsp (honey)
Garlic: 1 clove (minced)
Salt: 1 tsp
Black Pepper: 1 tsp
1 bay leaf
■ Recipe 4: Low carb keema curry
Olive Oil: 1/2 tbsp
Onion: 1 whole
Garlic (grated): 1/2 clove
Ginger (grated): 1/2 pc
Chicken Breast: 400g
Mushrooms: 50g
Seasonings: Salt (a couple of pinches), Curry Powder (3 tbsp), Worcestershire Sauce (3 tbsp), Ketchup (2 tbsp), Bouillon Powder (1 tsp), Sugar (1 tbsp), Bay Leaf (1 leaf), Your Favorite Spices: to taste
■ Recipe 6: RICH PROTEIN Stir-fried tofu
Firm Tofu: 300-400g
Onion: 1 whole
Carrot: 1 whole
Mushrooms: to taste
Chicken Breast: 100-150g
Spinach or other leaf vegetable
Seasonings: Seasonings: Salt (a pinch + 1 tsp), Soy Sauce (2 tbsp), Mirin (1 tbsp), Sugar (1 tsp), Black Pepper (to taste)
■ Recipe 7: RICH PROTEIN Stir-fried tofu
Cabbage: 1/4 head
Tofu: 1 block
Eggs: 3
Chicken Breast: 50-100g
Seasonings: Dashi Powder (1 tsp), Salt (1 tsp), Potato Starch (optional, 1 tbsp for the version with starch)
⌚️Timestamps:
0:00 – Intro
0:57 – Shopping
2:21 – Rice & Oatmeal with Tofu
2:57 – Seasoned egg
3:57 – Low carb keema curry
5:10 – Pickled cabbage
5:48 – Low carb keema curry
3:57 – Low carb keema curry
6:28 – Keema Curry Twist Recipe
6:55 – Stir-fried tofu
8:23 – Gluten-free okonomiyaki without starch
9:54 – okonomiyaki sauce
10:18 – Gluten-free okonomiyaki with starch
10:57 – outro &Free PDF
Bunbun Chopper (Manual chopper)
👧 WHO AM I?
I’m Loubna Kato! Welcome to Saharamony💛
Raised at the intersection of Japanese and Moroccan cultures, I’ve found myself enchanted by the allure of Japanese cuisine and Mediterranean food!
Utilizing my unique background, I aim to share recipes that bring joy and health, along with new lifestyle tips to support them.
❤️If you’re enjoying the journey and want to support the channel, maybe even treat me to a coffee, I’d be super grateful. Thanks for stopping by, and let’s make every day an adventure in cultural discovery and personal well-being! 🤍✨
https://www.buymeacoffee.com/saharamony
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@Saharamony
✉️ For Business Inquiries:
saharamony.com@gmail.com
Hey guys and welcome back to my channel, I’m Loubna. Today I ‘ll use these affordable ingredients to make five delicious healthy recipes all of which are under two dollar each. Are you tired of deciding and preparing what to eat every day? Do you think healthy meals and meal prep are boring and expensive?
Actuary Meal prep saves time, money, and makes eating healthy easier. This recipe is high in protein, gluten-free, and weight loss friendly, making your dieting journey much smoother. You can make everything, or use the timestamps to pick and mix what you’d like to make. Everything can be prepared in less than 2hours
I’ve prepared a timeline to help you proceed efficiently With the recipes I’m introducing today, meal prep stress won’t be on your mind for the next two weeks. so you gain more free time instead. I’m also sharing meal variation ideas for those who might get tired of the same dish.
You can find all the details in the PDF guide linked in the description. Are you ready? Let’s get started! This time, we’re using 10 nutrient-rich ingredients and categorizing them into four groups to ensure a balanced intake of nutrients. “Starting with the Vegetables category, I’ve choose included for vegetable
Like cabbage, spinach It’s known for theirs antioxidants properties and ability to enhance immune function Carrots and onions are fullness and and fiber boosting nutrition and flavor Second is mushrooms Which are an affordable and low-calorie and rich in vitamins
Adding wonderful texture and chewiness to the meal Third is protein this time, I’ve prepared affordable and readily available high-quality protein sources with low-fat Eggs, tofu, chicken breast Chicken thighs can also be substituted. Fourth is carbohydrates. This time we have two carbohydrate options First is white rice or brown rice
Second is combine oatmeal with tofu If your goal is weight loss, Opting for minimally processed foods, oats or whole grain bread rather than processed carbohydrates can make loosing weight smoother Studies have shown that choosing oats over processed carbohydrates or white rice has significantly increasing the calories burned during digestion
Since I’m shopping in Japan, prices are shown in yen. This time, I’ve managed to keep it under 200 yen per serving. That’s just under 1.40 dollars or less than 1.30 euros. However, please notice prices very depending on where you shop Let’s start with carbohydrates.
Cook rice in a rice cooker as you normally would. If you do not have a rice cooker, It can be on the stove. detail in a free PDF guide Another method is to combine oatmeal with tofu. It’s my favorite way to enjoy oatmeal Oatmeal is nutritious but tastes boring.
Mix it with tofu to make it more palatable. increases protein intake, and carb moderate You will be surprised at how satisfying this is! When storing It’s convenient to freeze oatmeal and tofu in single servings Just microwave it when it’s time to eat. Next, As a quick source of quality protein,
We’re making seasoned boiled eggs Boil about 5-7 eggs. Boil them over low medium heat for 7 minutes gently rolling them helps center the yolks. While boiling the eggs, mix the seasoning: 4 tablespoons soy sauce 3 tablespoons water 1 tablespoon sugar 1 tablespoons mirin and mix well
Once boiled, immediately cool them in cold water. After cooling the eggs in cold water Crack the eggs gently all over and return them to the water This makes the cracked parts fill with water, easing peeling. Start peeling from the first egg after finishing. After peeling
Place them in a plastic bag over the egg carton and pour the prepared marinade over the eggs in the bag. Then add the peeled eggs from the top After all are in Add the left marinade. After adding the marinade, seal the bag.
Let it marinate in the refrigerator for at least half a day If you don’t have an egg carton any bag or jar will do. Next, we’ll make a low-carb keema curry. While curry might seem high in calories, this version is high in protein and low in fat,
Offering great satisfaction without feeling like diet food Here’s Ingredients First, finely chop all vegetables and mushroom and chicken. The size to chop is up to you. You can substitute with other meats or use ground meat to save time Using a blender can significantly reduce prep time I usually use this manual chopper,
Which I’ll link in the description. Add oil, ginger, and garlic. Once it’s fragrant, add the chopped ingredients and a couple of pinches of salt. This draws out moisture and concentrates the flavors. Sauté until the moisture evaporates, About 3 minutes Then, add canned tomatoes.
Mix in curry powder, Worcestershire sauce, ketchup, and bouillon If you don’t have these (Worcestershire sauce, ketchup, and bouillon) 3 tablespoons of soy sauce is a fine substitute Add 1 tablespoon of sugar and any preferred spices. This time I added chili powder.
Place slits in a bay leaf and add it to the curry. you’re out of curry powder or want to try different spices, check our PDF guide for recommended spice combos. Simmer on medium heat for about 10 minutes, adding water if it starts to thicken too much.
While the curry simmers, let’s make some pickled cabbage. You can also use carrots, cucumbers, or onions. Prepare 1/4 of a cabbage and chop it coarsely. Since we’ll use another 1/4 for okonomiyaki later, Chopping a half cabbage at once is convenient.
Mix the seasoning: water, apple cider vinegar or wine vinegar, sugar or honey, garlic, salt, and pepper. and add bay leaf Once all ingredients are added, shake the container to mix. Then, add the cabbage and shake again to ensure the seasoning coats everything evenly.
Them, marinate in the fridge for about 6 hours, it will be stored for about two weeks. Once the juice from the canned tomatoes reduces, remove the bay leaves and add about 1 teaspoon of salt to adjust the taste.
For those eating with oatmeal tofu, consider a slightly thicker flavor due to its higher moisture content compared to rice. It’s done once all the moisture has evaporated. Pack it into containers. Once it cools down, cover and freeze.
It can be stored for 2 weeks in the freezer, though the taste may decline after 2weeks When ready to eat, heat in the microwave for about 6 minutes. Top with the boiled eggs you’ve made as you like For those who might get tired of the curry taste,
I’ll show you delicious variation! Spread oatmeal tofu or rice on a plate, add butter and 100 mL of soy milk or regular milk, Bouillon and salt and pepper Mix well Then pour the keema curry over it and sprinkle cheese to taste. Feel free to add an egg if you like
Bake in a 250-degree (482°F) oven for about 10 minutes. Now, You’ve got delicious curry doria Enjoy! The fourth recipe is a healthy, rich protein stir-fried tofu. This dish is packed with nutrients, incredibly satisfying to eat, and tastes great even when cooled. Here’s Ingredients Start by roughly chop the spinach
This time we add spinach, but you can substitute it with other leafy greens or onions. microwaving it covered in 1 minute. (600W) Next, chop the carrots finely to better absorb flavors. Using a blender or slicer can save time. chop the onion as well Then, cut your favorite mushrooms
I’ll use shiitake mushrooms, which are entirely edible. After cutting vegetables, Cut chicken into small pieces Heat sesame oil in a pan, add drained tofu, and break it apart with a spatula. Add a pinch of salt to help evaporate the moisture, cooking on high heat to thoroughly dry out the tofu.
Once it starts to dry, add chicken and season with salt and pepper, After a little stir-frying for a bit Add all the chopped ingredients following When everything stir-fries, add seasonings Soy sauce, Sugar Dashi and mirin MIx well Add the previously prepared spinach, Then sprinkle an additional teaspoon of salt.
Turn off the heat, Pour beaten eggs over everything, mix, and then heat again to set the eggs. Pack it into containers and store in the fridge once cooled. This stir-fried tofu is not only healthy but also filling enough to be a main dish, Next is gluten-free tofu okonomiyaki.
It’s traditionally made with a wheat flour batter and cooked on a griddle, However, to minimize carbs and ensure protein intake, I’ll substitute wheat with tofu and eggs, adding chicken. I’ll introduce two methods one is using only eggs and tofu for batter
Another tip is adding potato starch for easier preparation Both methods are gluten-free First, coarsely chop the cabbage. (Using a slicer is also fine.) Since no binding flour is used, large pieces of cabbage can cause the okonomiyaki to fall apart. Drain tofu and blend until smooth. Lightly mix in eggs and
Incorporate the cabbage and your preferred ingredients we’ are using chicken breast for its cost-effectiveness and health, but you can substitute it with other meats or seafood. Then, add dashi and salt Since vegetables release water, cook the batter soon after mixing. Use very low heat if not using potato starch.
You can cook it in two batches or all at once. Cooking in two batches reduces the risk of failure. If you like you can add cheese too! Then, cover with a bit more batter. As it cooks, water will start to release. Continue cooking on low heat to evaporate the moisture.
If using pork, fix it on top. If the batter flows out, push it back in. Keep cooking on low heat until the moisture stops releasing and it starts to brown. Then, transfer to a plate. Without flour, flipping normally can lead to failure.
Instead, cover with a pan and flip it back. Continue cooking until no more moisture releases after flipping. For those without sauce, here’s how to make homemade okonomiyaki sauce Mix Worcestershire sauce and sugar and ketchup Keep the source Store separately from okonomiyaki and pour it just before eating. Okonomiyakinis ready!
Finish by drizzling sauce over it and adding mayonnaise, bonito flakes, seaweed, or any toppings you like. Next, For the version including potato starch add 1 tablespoon potato starch to the earlier mixture. Place the batter in the pan to about 3 cm height.
Although we used a plate to flip it, flipping normally should be fine with potato starch. Cooking time is about 5 minutes per side. For beginners, adding potato starch is recommended. To store, cut into easy-to-eat pieces, wrap in plastic, and place in a container.
It can be frozen for a month. When you eat you microwave for 3 minute or defrost it naturally Remove from frozen okonomiyaki from the freezer 2-3 hours before eating, transfer it to the refrigerator. Finally your meal prep is complete! Thanks for all your hard work bon appetit!