15 Make-Ahead Breakfasts with as many as 27 Grams of Protein

 

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Video taken from the channel: Shapeupafrican TV


 

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Make-Ahead Healthy BREAKFASTS! (Weight Loss Recipes)

Video taken from the channel: Joanna Soh Official


Protein is essential for weight loss and building lean muscle.Starting the day with a protein-rich breakfast can help you feel full longer and avoid a mid-day slump. From savory egg-based dishes to sweet yogurt bowls, these 15 recipes have 11–27 grams of protein and are easy to make ahead. 2018-09-19 Starting the day with a protein-rich breakfast can help you feel full longer and avoid a mid-day slump. Starting the day with a protein-rich breakfast can help you feel full longer and avoid a mid-day slump. More information Breakfast is the most important meal of the day.

Start your day off right with these protein-packed breakfast recipes. These healthy breakfasts have 15 grams of protein per serving or more to help fill you up and keep you satisfied until lunch. Plus, they’re packable.

Throw your smoothie or yogurt in a mason jar and wrap up your sandwich and you have a healthy breakfast to grab and go on busy mornings. The ideal amount of protein at breakfast is about 30 grams, so amp up your morning chia with soy milk and crushed almonds to get closer to 15 grams. To boost protein.

Fitbit dietitian and nutrition curriculum designer Tracy Morris wants you to wake up to a meal with at least 20 grams of protein, to keep carb cravings and sugar crashes at bay. Which means a bowl of frosted cereal just isn’t going to cut it. 20 grams protein per serving.

Beany Breakfast Burritos. March 15, 2018 at 1:57 am. One small container of Siggi yogurt has 12 – 15 grams of protein and 8 – 10 grams of sugar, depending on the flavor. Plain Siggi Yogurt has 16 grams of protein and 4 grams of sugar.

Nuts. A 1/4 cup of raw almonds has about 160 calories, 14 grams of fat, 6 grams protein, and 1 gram of sugar. Here are seven easy breakfast recipes that are rich in protein and can be prepared the night before, so you can wake up to a healthy, delicious meal. Your morning self will thank you. Here are seven of our favorite make-ahead breakfast recipes, all with enough protein to keep the hanger away.

1. Breakfast Grain Bowl Mix. To help up your protein potential at breakfast, here are seven vegan recipes with at least 15 grams of protein that everyone, vegan or not, will love. Credit: Jenna Butler Going vegan is one of the fastest-growing food trends — and we don’t see it being a short-lived fad. What’s more, typical breakfasts are often high in sugar and low in protein and quality carbohydrates.

The national nutrition survey What We Eat in America found women eat about 12 grams of protein at breakfast while men average 17 grams. Studies show that 20-30 grams of protein is appropriate to help keep hunger and appetite in check.

List of related literature:

Therefore, an ideal protein breakfast would be a vegetable omelette using three to four egg whites and one egg yolk, without any or just a small amount of other food from the carbohydrate category.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

Six to 20 grams of protein, along with a source of carbohydrates, can be obtained by consuming any one of the following: * 3 oz turkey or roast beef sandwich on whole wheat bread 8–12 oz yogurt with 4 cup mixed nuts 8 oz milk/soy milk mixed with an instant breakfast packet

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

As an example, a three-quartercup serving of cooked legumes provides 11 g to 13 g of protein, which would need to be supplemented with 1.5 cups of cooked cereal and three to four slices of whole-grain BREAD to provide adequate, balanced protein.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

If you use oats or bulgur, you may occasionally substitute either of the following for each pound of meat: 1 pint cottage cheese plus 4 eggs, or 16 ounces of tofu plus 4 eggs.

“Dr. Pitcairn's New Complete Guide to Natural Health for Dogs and Cats” by Richard H. Pitcairn, Susan Hubble Pitcairn
from Dr. Pitcairn’s New Complete Guide to Natural Health for Dogs and Cats
by Richard H. Pitcairn, Susan Hubble Pitcairn
Rodale Books, 2005

Eating ‘/2 cup of cooked rice or pasta */, cup of juice poultry, or fish foods from the Food Guide ‘/2 cup of cooked cereal ‘/2 cup of canned fruit ‘/2 cup of cooked dry beans, or 1 egg 1 ounce of ready-to-eat cereal ‘/4 cup of dried fruit counts as 1 ounce of lean meat.

“Maternity and Pediatric Nursing” by Susan Scott Ricci, Terri Kyle
from Maternity and Pediatric Nursing
by Susan Scott Ricci, Terri Kyle
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2009

Protein from milk, eggs, and rice has slightly higher content (more than 60 mg/g of total protein) than protein from meats, legumes, and corn (about 50mg/g), or wheat (44 mg/g).

“Nutrient Metabolism: Structures, Functions, and Genes” by Martin Kohlmeier
from Nutrient Metabolism: Structures, Functions, and Genes
by Martin Kohlmeier
Elsevier Science, 2015

An egg white omelet could be made out of 6 egg whites (21 grams of protein) with 2 oz of fat free cheese (16 grams of protein) and would provide 37 grams of protein (throw in some vegetables to plump it up and give it more volume).

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Breakfasts have about 300 calories and at least 15 grams of protein.

“The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love” by Anne Alexander, Julia VanTine
from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love
by Anne Alexander, Julia VanTine
Rodale Books, 2013

Meat alternatives that supply the same amount of protein as a 2-oz, cooked serving of meat include 2 eggs, 1 cup dried beans or peas (cooked), 4 tablespoons peanut butter, 2 oz hard cheese, or 1/2 cup cottage cheese.

“Remington: The Science and Practice of Pharmacy” by David B. Troy, Joseph Price Remington, Paul Beringer
from Remington: The Science and Practice of Pharmacy
by David B. Troy, Joseph Price Remington, Paul Beringer
Lippincott Williams & Wilkins, 2006

The typical American or some European diets distribute protein intake unequally in such a manner that lower amounts of protein are consumed with breakfast (>10–14 g of protein) when compared to dinner (>15 g).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Ap bohot ache h Bhai ji,Bhai ji Mai house wife hu aur mere baby girl 8th month ki hai feed bhi karati hu aur bohot jada moti ho gae hu bhuk bhi bohot jada lag ti h,mere liye diet kya hoga aur Mai eat ko bhi khana kha leti hu,pet me fat bohot jada h Kya karu please Bhai ji reply Karo please

  • I love that you added the recipies at the end of the video.:) I am suffering from hyperthyroidism and trying to eat healthier. I really love your recipies. Thanks!!

  • I think the “Overnight ‘Dreamy’ Parfait” could be great if it’s summer time or in a hot place like Pheonix, Arizona or St George, Utah.

  • SIR JI KYA KOI AYESII MACHINE YA PHIR KOI KITCHEN SCALES JO AAJKAL HOTTEY HAIN JI JO ONLINE BHI BUY HOTTEY HAIN JI KYA VESI TARAH US TYPE KI KOI KITCHEN SCALE YA PHIR KOI MACHINE NAHI HAIN KYA JI JISSEY KI HUM DIRECTLY HI KISSIBHI APNEY INDIAN MEALS AND FOOD INTAKES KI USKI CALORIES INTAKES KA PAYTA LAGYA SAKEY JI

    I MEAN FRND KI ZAAYDATAR MAEYNEY WIEGHING KITCHEN SCALES DEKHI HAIN JI ONLINE SITES PAR PAR WO SAB KI SAB APKO ONLY AND ONLY GRAMS OUNCES AND KGS AND KUCH IK AUR CHEEZEY BATAADTII HAIN JI KAI BAAR WATER BHI PAR

    KYA AAP KOI AYESII KITCHEN WEIGHING SCALE YA MACHINE KEY BAAREY MAIN BATAA SAKTEY HAIN FRND JISMEY KI HUM KUCH BHI USKEY UPAR RAKHEY OR WO DIRECTLY SEY IKDUM USKEY UPAR RAKHI US CHEEZ KI SEY DIRECTLY WAY MAIN RIGHT AMOUNT AND PROPORTIONS KEY ACCORDING USKI
    CALORIES KA BATAA DEY JI APNEY LCD SCREEN PAR PLZ TELL ME AYESII HI KOI IK MACHINE JI

    JISKI PRICE BHI LESS HO FRND I MEAN KI 2 SEY 3000 RUPEES KEY ANDAR ANDAR JI OK FRND ZAAYDA COSTLY NA HO JI WO OK FRND

    MERA KAHNEY KA MATLAB YE HAIN JI KI JAB SAARA GAME HI IN CALORIES KEY INTAKES AND OUTAKES KA HAIN JI TO KU NA AYESI HI KOI MACHINE BATAA DEY JI JISSEY KI MAIN USKEY UPAR KUCH BHI FOOD ITEMS RAKHOO JI PHIR CHAAHEY WO RAW HO YA PHIR COOKED HO BOILED HO BAKED HO JI YA PHIR FRIED HO OILY HO KUCH BHI FOOD INTAKES KA WO ITEM HO JI KISSI BHI CATEGORY KA PAR WO USKI SAHI SAHI RIGHT AND EXACT AND ACCURATE AMOUNT OF USKI CALORIES KA INTAKES BATAADEY JI

    AGAR YE HO JAAEY FRND TO SAARI JHANJHAT HI END HOJAEYGI FRND OKJI

    KUNKI GYMS MAIN JAEYSE KI MACHINE AATII HAI NA FRND AUR KAI FITNESS BANDS AND SMAR WATCHES BANDS VEYSEY HI PLZ TELL ME AYESII HI KOI IK YA DO WIEHGIN MACHINE YA PHIR SCALE MY FRND JISPAR KI MAIN APNI KOI BHI INDAIN MEAL YA PHIR KOI BHI FOOD INTAKES MEAL RAKHOO JI WO SABKUCH USKA CARBS FATS WATER PRO AND WATER JO JO BHI WO SHOW KARTAA HAIN JI MACHINE WO SABKUCH WO BATAA DEY JI INCULDING THAT PARTICULAR PROTIONS EVERY CALORIES INTAKES IN TOTAL AMOUNT MY FRND OKJI

    SO PLZ TELL ME THAT TYPE OF ANY DEVICE MACHINE OR SCALE TO ME MY GOOD FRND OKJI

    PRICE ZAAYDA NA HO JI USKA 3 SEY 35000 KEY ANDAR ANDAR HI HO JI WO OK FRND ISSEY UPAR KA NAHI JI OK

  • The screen shots at the end were great. The only thing that could make it better would be if you included the macros on them as well. Awesome video!!

  • Sunny veerji meri ek saal ki beti hai,, aur meri height 5 fit hai aur mera weight 60 kg hai,veerji please aap feeding mother ke liye kuj aisa weight loss diet plan btaye k baby bhi fit rahe aur weight bhi lose ho jaye,, please reply

  • Hey guys, I just came across an amazing collection of “Keto Diet Resource” PROFESSOR plans. I do believe that it is REALLY perfect and it is well defined and working through diet scope, thanks God.

    If you`d like to learn about more or get it access, just click it: https://xquick5.weebly.com/

  • hi Joanna, I like you breakfast recipes but do you any muffins recipe without eggs. please post more without egg recipes & meat. I’m going to try the bars for now. Suma

  • I made the banana muffins and they we’re awful:-( they we’re very bitter. Not sure where it went wrong, but I followed the recipe.:-/

  • Ok, thats why I see builder had a good shape of muscle, everyday lifting brick 2 stories and what they eat is white rice, tempe, eggs every single day.. wow

  • hi Johanna can i use milk like almond milk instead of yogurt and honey instead of apple sauce for the banana muffins? these are the ingredients i have in my fridge at the moment

  • Hey man how big are those jars you are using? Should 500ML ones be enough to make the same portion size?
    And would it also be possible to use quark/yoghurt in stead of almond milk with protein powder?

  • Salaam sunny bhai ek naqis advise h ap jb workout aur diet btaen 3 months aur above to ap ek model b rkhen js p wo workout aur diet apply ho honestly then motivation bht barh jaega hosla mlega jo n kr pa rhy

  • salam I love your videos and I hope you do a video about prep meals for one week because I really don’t have time to cook everyday thanks:-)

  • Recipes are awesome… But I literally can’t watch on your hands because of the tattoos. It wonders me what makes people to make such tattoos. I wouldn’t allow to make something like this on my hands even if got paid for it lol.

  • I like Chewy dried fruit/nuts energy bar..going to make 1 in my Menu.. But if i cut 15 piece each bar can be less Calories..? 10 small box it look a bit big piece for me..( don’t want to be high sugar )!!

  • Your small video is equal to one whole episode of the kapil sharma show……. really funny and lot of knowledge..
    thanks for helping people lead healthy lifestyle…��❤️

  • I had to google THICKENED cream to make sure so I’m putting it here for those in the US. Thickened cream is like heavy cream “They are ‘virtually’ the same. Both contain around 35% milk fat and are closer to each other than, say, compared to half and half or whole milk. Heavy cream (or heavy ‘whipping’ cream) is a term used in the US. Thickened cream is the equivalent term used in Australia and, I believe, certain parts of Europe” google

  • Am glad that I came across this recipes. Thank you so much for breaking them down for us. This information is vital. I appreciate you.

  • what gives? I tried to make the energy bars and mine are way smaller than yours. I added another portion of the recipe and tried not to grind it so fine and still can’t get 20 bars on a double recipe. They are so tiny! It’s not worth eating these tiny things for the amount of calories in them! Help, what gives?!

  • Bhai plzz punjabi yan urdu main videos banaya kerin plzzzzz aur thori slow speed sy b

    Mjy ziyada apki English smjh ni ATI kch ap ka speed b bolny ki ziayda ha isliey ni smjh pati

  • Yeah, I too am guilty of jumping from weight loss plan to others as well, I do believe that I must have tested every single weight-loss method that was available, but in the end not one of them made it easier for me to shed and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my work buddy who told me incredible things about it and so far to date I have effectively dropped 16 lbs in 4 weeks!

  • I just made the banana muffin and it was so yummy!! I’m gonna try the egg muffin next:):) btw, what difference would it makes if I were to omit the apple sauce? I couldn’t find it in my local supermarket and I ended up making my own apple sauce

  • I actually tried the egg muffins several months ago and didn’t make them exactly. I’m not an egg person so much. They were easy to freeze and reheat.

  • My only time to exercise only at morning. I usually work out after that I eat breakfast. Well, I am kinda new in the workout field…. can I exercise right after I eat my breakfast? Please help me guys, thank you.

  • Hi Rachel! Just wanted to say I love your videos! I also wanted to know if you could show some recipes for keto vegetarian/pescatarian friendly meals.

  • Watching this in 2020 but the ending story really helped me in the situation I’ve been in since I was 3. But thank you bro. Hope to see some more skateboarding lol

  • +Joanna Soh
    i dont like sweets, if you could do a meals for people who doesn’t like sweets that much? for me i like to eat meat and cheese XD

    , and i do wish if you can do a video on how to lose the loose skin after losing weight, i couldn’t find a workout that can help me with that, but i really need it, i lost 30 kg and i don’t want to loose more cause i have a loose skin and i dont want it to be shown more ><, please talk about the loose skin after losing weight, and how do we get rid of it, with exercises or not, and how to avoid it, maybe showing us some exercise for the full body to get rid of loose skin ^^? please!!

  • wooooow i’ve been eating this for many months i actually put ground turkey and mix the onion tomato and avocado like a guacamole and the spinach as well!

  • I made the porridge and I loved it!! I was nervous that I wouldn’t like the texture but it came out really good and the blueberries really did help with the flavor! Thanks for sharing.

  • ( vf )Merci mec je suis végétarien et suis de le street workout depuis 1 ans tes vidéos me servent bien même si je ne parle pas ta langue j’ai comprend merci encore mec ^^ ( Angl )Thank you man I am a vegetarian and have been in the street workout for 1 year your videos serve me well even if I don’t speak your language I understand thank you again man

  • Sir mera weight 104 kg ha age 37 yr,height 5.3 inch ha mere liya diet plan bana do and ma zym bhi Ja rahi hu fir bhi weight loss nahi ho raha pls help

  • Wow! Yr recipes are awesome. I didnt know healthy food can be so tasty!!!! I am so motivated to eat healthy. Thank you so much Joanna!:)

  • Excellent idea having the ability to screenshot in order to have the recipe. Thank you very much. Next level will be having the macros. 😉 btw i did try all of them and delicious! Cheers girl!:)

  • I just recently started my journey on keto about two weeks ago, and I really appreciate you tubers like you that talk about keto in depth and share amazing recipes. Thank you so much.

  • Hey Joanna, thanks for the great tips! I wonder, in the banana muffins, is there anything i can replace the apple sauce with? Its not really available in my country! Thanks

  • Hi Rachel,
    I made the lemon poppy seed muffins today and the flavor is very good, but the texture is VERY crumbly. Is it because I made he muffins too big? I made 12 muffins with the batter, which was dry and crumbly to begin with. Added extra heavy cream, but it was still dry.:/

  • This could only be more Manc if you ate it in the sunsheeeiiiiine! Know what I mean our kid? �� Good vids, funny & informative for a sarky old c**t like me trying to get his arse back into some sort of fitness & healthy eating!!
    Subbed ��

  • These meal prep videos are absolutely awesome.
    You prep food in the same way, to the same sort of schedule to how I do. These videos have really helped with ideas too, keep them coming. Huge respect because you’re not baffling people with too many ingredients or complex recipes etc, it’s as simple as it comes and the videos are easy to follow!!!

  • Hey Joe, love your channel! I’m not sure you will reply as I can appreciate you’ll be very busy! I was wondering if there’s any hints and tips of your own which I could utilise with and as I embark on my journey to body building? I don’t trust people easily so definitely not easy to part my money to other people that could help but could I train and do this on my own?

  • Your recipes have been awesome! I didn’t start to lose weight until I read this amazing book and then I started the diet. In all, I have lost 30kg in six months and I could have done it without the information learned. If you want this E-book which is completely FREE, then pls email me at phat.genny @ gmail.com and I will send it to you straight away. I promise you that this book is a life changer and it worked wonders for me.

  • Well done, for reaching folks who would never eat cook healthy.. I am not one of them btw, I came for content but impressed by the audience you will get cooking now!

  • Do u have any cook books out? I love all your recipes. U really caught my attention once I saw your very first workout video months,but now I watch your recipe videos n make them. Keep up the great work. You inspire all of us!!

  • Just starting my weight loss journey and I finally found a banana nut recipe with no added flour or sugar..I cannot wait to try these out. Thank you!

  • I love your videos. I love how you go step by step to show us how to make yummy food. if I would of never found you, I would of never ate completely all heathly food. Thank you So much and keep up the good work!

  • FUCKING LOVEEE YOUR CONTENT, you’ve earned a new subscriber, Really really really helpful and love the way you also explain your whys, how to save and what could go wrong, keep it up.!!!!!

  • Ok so its $3 for a day but i need to eat for a week which is 7 days which means it would be $21 for a week. There is also 52 weeks in a year which would mean $156 for a year. I don’t make that kind of money sorry.

  • Wise words at the end. Very true. It’s when we are at our lowest point that we are open the to biggest change. Everything happens as it should to make you who you are TODAY. Peace and love to anyone reading this ✌️.

  • el comentario en español que esperaban,
    señor @Chris Heria, lléveme a trabajar con usted a Estados Unidos y hagamos la “En Español” versión de su contenido, que le parece?
    Mi vida en España está totalmente destrozada ahora.
    I Need to move forward too.

  • For high quality protein powders and supplements I highly recommend MY PROTEIN
    Click on the link below, use code iKNOWSUNNY to get 25% to 40% off!!

    http://tidd.ly/cea109bb

  • Through this fat loss program, several of my co-workers drop more than 13 lbs! A lot of people told me to take a look at it too. Immediately after I tried using the program, I have eliminated 15 pounds. Google should help you to research it. Guide’s name is at the bottom.
    Bella Kaγozko
    good luck

  • Hi Joanna you are such an inspiration to my husband and I we made these eggs muffins and they are delicious. He is retired and is getting ready to make the banana muffins but substituting pumpkin instead of the bananas as he is allergic to bananas. Thanks for all of your inspiration wish us luck today is day one of eating clean and healthy for ourselves. I am 50 and he is 60.

  • Hi Joanna, i would like to enjoy your recipes but i have dairy, nuts, and wheat allergy. Can you make videos avoiding theses allergies triggers? thanks:)

  • Sir, when you make videos in series then please mention it in parts in your description. As it will become easier to go to the part 1 of this video. Ramadaan Mubaarak

  • Yesss the people! After some requests in the comments of the last meal prep video, I decided to do a breakfast version. Anything you don’t catch on the screen (cost, macros, calories, amounts etc) is fully details in the video description above. Appreciate all you dudes tagging me in your meal prep on Insta stories too it’s cool to see! Should definitely have bought some shares in Aldi before doing that video but you win some you lose some. Hope you enjoy the video and get something useful from it anyway. As ever, slam any questions in the comments for me. Thanks people <3

  • The muffins look amaaaazing. And yes, the recipe cards are awesome! If you did more of these, perhaps putting them on your pinterest would be helpful for folks who collect recipes there.

  • What is the best product or brand to lost a lot of fat? I read lots of superb opinions on the net about how exactly Custokebon Secrets will help you lost tons of fat. Has anyone tried using this popular weight loss method?

  • I tried making the muffins but my batter was super hard and crumbly. I added more liquid but the batter was just weird and didn’t rise at all.

  • It’s great that you’ve managed your symptoms. I find if I go back to carbs my symptoms flare up again so it’s not worth the risk. I’ve been on differing levels of Keto/low carb for 4 years almost and still loving it. I also have ADHD so that helps with emotional highs and lows and keeping weight stable.

  • I love how you explain everything in such an easy, simple way to understand so happy i found it. Keep up the great work loving your content ��

  • Hello sir, ureally rock with ur videos, i m vegetarian i can eat eggsbut not chicken plzz show sm replacement n also m not getting the 1st half video of 1to 25 days plzz help regarding this, ialso want to join ur wqtsapp grp plzz help

  • Yes! Thank you for the written recipes at the end, I was actually just thinking through out this video how I wish there was always the written form too, as English is not my first language and sometimes the ingredients have different names in my country and I am also not that familiar with food vocabulary in English.

  • Thank you for sharing this, Marcus!
    I appreciate your encouragement and ideas, and look forward to renewing my efforts to engage my readers.
    https://www.fitbites.co.uk/

  • You have a great video presentation! Thanks for these wonderful breakfast ideas. I’m always looking for new make-ahead ideas for breakfast that are healthy because I’m not a morning person but I want my teens to have a healthy start to their day. Thanks so much!

  • Hello,Inserts at the end are great but i would have a suggestion..would be great to have the macros as well with them..otherwise the video was perfect

  • Health Warnings About Eating Oats/Oatmeal, Especially For Breakfast!
    >>> https://www.youtube.com/watch?v=n1T1YqjhVHE
    WHAT WILL HAPPEN if You Eat Oatmeal Every Day? (Shock Answer)
    >>> https://www.youtube.com/watch?v=bzXqoY7SKcw

  • I’m a 22 years old girl
    Height 5’3″
    BMR 1494 calories/day
    BMI 30.1
    My daily routine is
    6.15 a.mACV in lukewarm water
    6.20a.m-7.20a.m exercise
    7.45a.m green tea, biscuit
    8.30a.m corn flakes / sandwich ( brown bread, Tomato, cucumber, onion, boiled egg )
    10.30a.m green tea
    12.30p.m ek roti, salad, sabji / chicken
    2.30p.m khatta dahi
    5.00p.m-6.00p.m exercise
    6.30p.m green tea and chick peas / puffed rice / biscuit
    8.30p.m ek roti, sabji / chicken
    10.30p.m ACV in lukewarm water
    And whole day I drink detox water (cucumber, Ginger,lemon,mint, coriander leaves)
    Is it a perfect diet chart for me??
    And pls tell which fruit should I have in my diet chart and when?
    I do exercises at home..
    And though I’m a bengali I’ve erased rice from my diet chart bcz I can’t control myself when having rice..and eat much..
    Plz rply, plz plz

  • Great recipes! Just wondering what the net carbs are per serving of the porridge? A bowl of that doesn’t leave many carbs for the day lol

  • Hi sunny,.by chance I saw ur video fb for the first time…and saw lot of other videos yiday itself..and feeling so confident tht now I can actually lose weight..though I hv been trying to do the same for quiet a long time nd even spent huge money on diet plans nd gyms but not much gains..coz no one ever explained logics the way you do…few queries I have..cud u pls share ur whatsapp num to send the same.I am blessed nd feel gud that I came across ur video..so hv finally subscribed nd gonna follow workout nd diet religiously…but few doubts I have so if u can share num I will b grateful

  • Hai Joanna i love your tutorial for your healthy n clean food…especially for breakfast…would you make breakfast without using oven like you did for dessert receipe without bake n pancakes receipe…thank you

  • Plz make a video,diet plan after age of 40.my weight did not lose after remained hungry. My husband laugh at me you never lose your weight. But i want to lose. Plz help. When i will achieve my goals. Pray for you

  • Joined me for the treatment of Diabetes hypertension, stroke, cataract, glycouma, cancer, colon cancer, sickle cell, and is curative with stem cell therapy ttps:// chat.whatsapp.com/GuNgYEraQlqEj5FvTEe1sy

  • Hi, I really enjoy your channel and recipes but one thing I don’t understand… for such healthy meals and life style why do you use microwave? it’s soooo unhealthy and it kills like 90% of all nutritional values:/

  • It’s pronounced chee-ah. They tend to soak up a lot of moisture and will give your oats more of a pudding-like mouthfeel. And what we call overnight oats is a Swiss invention called Muesli(not that Luxury sugar-bomb cereal sitting on your pantry shelf), traditionally eaten with some grated apple and a little cinnamon

  • thank you for having the recipe cards at the end of the video! incredibly helpful and I can’t wait to try these. think I’ll start with the porridge and the greens next week.:)

  • I just made the poppyseed muffins and the batter was WAY too dry. Idk what’s up but the measurements in this recipe are way off. Will try the keto porridge this week and hopefully that’s better!

  • Wow I like your ideas. Do u have a cook book? I’m young a chef and like to have some of your recipes. Definitely going to try these✌��

  • Not a big deal, but I wouldn’t cut muffins that way, you’re going to cut your palm. Place the muffin on the cutting board, place your hand on top, and cut the muffin with the blade parallel to the cutting board. Last thing you want is a slice across your palm and or your thumb and then try to lift weights.

  • Hi. Can anyone plz share the first 25 days plan video? This is the second part. And anyone tried these plans? Please share your experience.

  • Subtitles are not in english just writing in English letters wat ever ur saying in hindi. Please translate ur words in english language.

  • LOVE the screenshot option. Also could do an Instagram post for each to save there as well. THANKS! Great recipes. Different things that I haven’t tried before. I’ve been Keto for 3 years. See you next time!

  • the oats part was rly confusing, you shoud just show the amount each jar and dont overcomplicate with alot of maths. let each person do the math for the amount they need. it rly got confusing

  • I try to do the muffins about 5 times. But every time they are too dry, and do not raise at all. I got someone else to do it and she had the same issue. Anyone seen a solution:/

  • No matter how long it’s been since I’ve seen your last food/keto videos I can always count on you to show REAL FOOD/healthy recipes especially when it comes to keto! You’re so creative with your recipes but I love how sustained and nourished they make me feel and make me try things I would’ve never tried otherwise. Pinterest for keto SUCKS and is just cheese wrapped everything and bacon this and that and I realized thats not the way I want to do keto. So thank you for REAL recipes that are both delicious and actually healthy! Love you Rachel!

  • Contrary to public opinion when it comes to keto, is one doesn’t have to do without some favorite healthy breakfast foods…just push breakfast up to noon and have breakfast or brunch then! No big deal! Love breakfast foods and now many restaurants offer breakfast foods all day long. Just make sure they’re keto friendly! Thanks for sharing ideas

  • Oh Rachel I thought you aren’t uploading anymore! As every time I visit your channel, all new videos are hidden until I clicked into [All Uploads]. I don’t know what youtube was doing but so glad right now that you did upload lots of videos!!

  • Chris Heria: and here we have the spinach wraps
    Me: looks at ingredients damn that sure is healthy
    ingredients: a bunch of stuff i cant pronounce

  • Weight kam ho na ho us pay koi ghor nahi karta jab apki video dekhy.. apko he dekhty rehty hain lolzzz��
    Next video mai ap na ana plz diet plan understand karny dain….

  • Just so there’s no confusion, I’m not on keto anymore; I mentioned this at the start of the video I only did it to alleviate my PCOS symptoms, and they are all gone now. I know so many people are following a keto or low carb diet so I wanted to share some recipes I used when I was on keto!:)

  • The training videos are dope, but I love the cooking/nutrition based stuff; i can usually work out pretty good, but my diet just screws up any progress i might make.

  • How can u have ur protein mixed wit oats for 5 hours (at least) without stinking of shite and tasting nuclear, this makes no sense

  • i found overnight oats were good for a cheap option but i do add cinnamon powder for bit more flavour and slash of water in the morning in case its too dry

  • In this live video, I wil share staples you should eat to regain health, fasten your metabolism, reverse type 2 diabetes and lose weight.
    Which other topics do you want me to talk about? Do you want to lose weight or manage diabetes? Check my Facebook page for the services I offer.

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  • i usually have oatmeal or a yogurt cup i make similiar to yours with the greek yogurt and berries but i love the egg idea and cant wait to try it loving your videos there very helpful keep it up:D

  • It would have been better if I discovered this particular guide a few years back. For 15 days of making use of the programs, I dropped TWELVE lbs However I exercise several times a week, and also eat healthy. The result shown to me is impressive. Certainly, this weight is strongly suggested and I also do wish this would work to you too mainly because it did to me. Find a right program is not easy, you can discover on Google. weight’s name is under.
    Bella Kaγozko
    good luck

  • You’re amazing thanks for taking the time to do this. It’s really helped me eat more food during the day, especially breakfast. Most youtubers say their recipes taste good, but they really don’t. Yours really taste awesome!!! I tried everyone of the breakfast ones and I love them all. They are all so yummy. I went to your lunch meals and pre post workout meals and will make some of those today. I can’t wait to try them. Thank you Joanna, love you!!!

  • Been doing paleo and am one of those folks who rely on eggs for most breakfasts… so I’m super stoked to try your muffin, porridge & macadamia bar recipes! Yup, loved the screen shot option for the recipes at the end! Thanks ������

  • Unfortunately, I really, but REALLY hate coconut. so can I replace coconut flour with something else in your recipe? and also the shredded coconut in your last recipe.

  • Sunny ji weight gain Karan lai ki diet chart hunda ee kdo ki khana pina chahida ee ki nahi saver to sham tka please help me sunny ji??¿

  • Oh thank you so much for the recipe cards. Yes they are SO helpful. It is annoying when you think about making something then you have to remember in which video was it and have to go through searching. This idea is perfect. You are amazing. Thank you!