Koh Jun
Answer
healthy meals are those meals which contain every thing, protein, carbohydrates, and vitamins
there is a list of over hundred with recipes but i am giving you the ones i like:
Cornish pasty wraps
A delicious alternative to just a plain old sarnie for lunch - make a big batch to last you the week
Tiger roll sushi
Aaron Craze demonstrates how to make sushi at home with this recipe for creamy prawn-filled sushi rolls
Egyptian red lentil soup
Make Jun Tanaka's quick and nourishing soup for a simple lunch or supper dish.
Aussie Sandwich
Aaron Craze makes a delicious focaccia sandwich with fresh vegetables and homemade aioli
Wok chicken wrap
Ricky Andalcio makes easy work of this quick and simple lunch idea
Japanese chicken and rice salad
A perfect lunchbox treat or quick supper that the whole family will love
Spicy chick peas with couscous
Enjoy a taste of the Middle East with this colourful, flavourful dish
Spaghetti primavera
A light and tasty pasta dish that makes the most of spring - primavera - vegetables
Roasted butternut and feta salad
Roasted butternut squash and mushroom adds a creamy sweetness to this crunchy salad.
Hummous and salad
Aaron Craze serves a pimped-up hummous with a refreshing salad on the side
healthy meals are those meals which contain every thing, protein, carbohydrates, and vitamins
there is a list of over hundred with recipes but i am giving you the ones i like:
Cornish pasty wraps
A delicious alternative to just a plain old sarnie for lunch - make a big batch to last you the week
Tiger roll sushi
Aaron Craze demonstrates how to make sushi at home with this recipe for creamy prawn-filled sushi rolls
Egyptian red lentil soup
Make Jun Tanaka's quick and nourishing soup for a simple lunch or supper dish.
Aussie Sandwich
Aaron Craze makes a delicious focaccia sandwich with fresh vegetables and homemade aioli
Wok chicken wrap
Ricky Andalcio makes easy work of this quick and simple lunch idea
Japanese chicken and rice salad
A perfect lunchbox treat or quick supper that the whole family will love
Spicy chick peas with couscous
Enjoy a taste of the Middle East with this colourful, flavourful dish
Spaghetti primavera
A light and tasty pasta dish that makes the most of spring - primavera - vegetables
Roasted butternut and feta salad
Roasted butternut squash and mushroom adds a creamy sweetness to this crunchy salad.
Hummous and salad
Aaron Craze serves a pimped-up hummous with a refreshing salad on the side
What are some healthy recipes and snacks?
Moonlight
Answer
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.
Here are the golden rules:
Initially cut down to 1200 calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices
Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)
Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between.
Cardio needs to include running, boxing and spin. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.
To maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.
Good luck it worked for me it can work for anyone.
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.
Here are the golden rules:
Initially cut down to 1200 calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices
Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)
Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between.
Cardio needs to include running, boxing and spin. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.
To maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.
Good luck it worked for me it can work for anyone.
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