Easy, healthy and high in protein meals to lose fat while maintaining muscle mass.🌱💪🍽️ I’m a huge fan of easy simple meals that keep you full and satisfied during a fat loss phase. Let me know in the comments if you guys repeat any of your meals like me?
0:00 Intro
1:36 Nutrition Tip for Fat loss
3:26 Breakfast – Hot brown rice cereal
5:10 Lunch – Tacos with Jackfruit & Shredded Tofu
10:17 Dessert – Protein Bar
10:31 Dinner – Jumbo Lettuce Rolls
15:07 Calories & Macro Breakdown
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High protein bagel recipe here: https://youtu.be/ooQMPKawp8Y?si=k9B5evZ5UodILr-R
Soy products for Menopausal women: https://youtu.be/FziG1oInd88?si=qdJzhyvhVgfghRL1
Try peanut sauce with lettuce rolls here: https://youtu.be/R9CPiOREvSY?si=2z_3kVPZS1EbZGyd
Breakfast: Calories: 647, Protein: 43g, Carbs: 101g, Fat: 11g
Ingredients:
45g dry hot brown cereal
1.5 cup water (adjust per preference)
1 tsp cinnamon (adjust per preference)
80g shredded carrot (about 1 medium size)
Toppings:
13g powdered peanut butter mixed in water
5g chopped walnuts
90g frozen blueberries
100g frozen strawberries
1 -45g kiwi
45g (a little over 2 scoops) of Sprout living Vanilla protein powder (Save 25% off using my link, Code: EARTH2024)
Add everything to a pot except protein powder and cook on a low/medium heat for 10-15 minutes. Once cooked, mix in protein powder, pour over top of frozen/thawed out berries. drizzle pb2 on top, add chopped walnuts and fresh kiwi.
Lunch:
Per 3 Tacos (50 calories for each Taco & 500G shredded tofu/Bbq mixture
Calories: 546, Protein: 35g, Carbs: 76g, Fat: 15g
Fresh Salsa: 50g cherry tomatoes, red onion, lime juice, cilantro & salt
Tofu sauce :
1/2 brick of firm silken tofu (or use soft silken)
1 tbsp nutritional yeast
salt
1-2 tsp lemon juice
2 tsp white vinegar
2 tsp maple syrup (adjust everything per taste)
For shredded tofu & jackfruit:
1 block of extra firm tofu
1 can of jackfruit in brine, water squeezed out
1 tsp garlic powder
1/2 tsp salt
1.5 tbsp corn starch
Other:
1 medium size onion
150g raw cremini mushrooms
1 tbsp minced garlic
1 tsp onion powder
1/2 tsp chili flakes
4 tbsp BBQ sauce, 3 tbsp water to dilute
Shred tofu, add jackfruit on top of shredded tofu. Separate jackfruit pieces. Add all the seasoning, mix with clean hand. Air fry at 400F for 15-20 minutes, make sure to flip 2-3 times during the cooking process to allow tofu/jackfruit to crisp evenly. While tofu is air frying, sautĂ© onion till brown, add mushrooms, cook till water evaporates. Add minced garlic, onion powder & chili flakes. SautĂ© for 1 minute on low heat. Turn the stove off if tofu isn’t ready. Once tofu is ready, turn the heat back on, add tofu/jackfruit mixture in with bbq sauce and water. SautĂ© for 2-3 minutes on low heat.
Dessert/Snack:
Simply protein- coconut protein Bar (150 cals, 15g protein, purchased from Costco)
Dinner Jumbo Lettuce rolls Nutrition: per 2 lettuce wraps and 200g tofu:
Contains approximately:
Calories: 363, Protein: 28g, Carbs: 38g, Fat:13g
Lettuce wraps contains:
1 bell pepper, 1 medium carrots, 100g Asian pear, Ice-berg lettuce leaves
Sauce:
4 tbsp Ushia sweet chili sauce with pineapple
1 tbsp freshly squeezed orange juice
juice of a lime
1-2 tsp rice vinegar & salt
Tofu marinate:
349g extra firm tofu
juice of half an orange
1.5 tbsp tamari
zest of a lime
1 tsp grated ginger
Marinate tofu for at least half an hour or overnight before air frying or baking for 15 minutes at 400F.
Here are more recipe videos:
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